Tag Archive for: runner

How to Return to Running After Taking Time Off

Make the most of your return to running with our advice

Lace-up your shoes and let’s go! Now is the right time to return to running. Whether you’ve been out for six weeks or two years, start today! Remember: once a runner, always a runner. 

Eventually, during everyone’s running journey there comes a time when a hiatus from running happens. It might be from an injury, work, school, burn out, etc. Life happens to all of us and that’s okay. It doesn’t matter if you took a short or long break from running, what matters is you are ready to return to running! We are here to encourage you to take the first steps back in confidence both physically and mentally. Take one small step for your running journey and one giant leap for YOURSELF. Utilize our summertime running advice if you’re making your return when the temps are higher.

 

In the beginning, avoid the following

  • doing too much 
  • going too fast 
  • returning too soon 

These are the three most common mistakes that lead to injury during one’s return to running. Too much volume, too fast of a pace, too early in the training program. As runners, we have a tendency to want to jump back in where we left off.

We must remember that our bodies are highly adaptive to how we train. They need time to build back up when we take off. All the energy systems, muscles, bones, ligaments, and tendons need to adapt to the increased stress that running requires of them to stay healthy. Consider the amount of time you have taken off and where you want to go. This will help you find a training program that is right for you.

Change it up during your return to running

Stay healthy during your return to running by switching it up. Include cross-training, strength training, and training with friends. Cross-training is anything other than running you can do for cardio. For example, biking, swimming, cardio circuit, hiking, elliptical, versa climber, rowing, etc. Cross-training uses different muscles and adjusts impact to avoid overuse injuries. Adding in strength training can help your body adapt and prepare for running’s impact. Proper strength training helps the body stay resilient. 

The running community provides endless benefits! Including training sessions with friends can be good for the soul and push you further. Solo workouts are important too, but training with friends provides undeniable accountability. Switching up your training can keep you healthy, help you get stronger, and keep you on track with your plan.

One foot in front of the other 

As much as running is physical, almost every runner will admit there’s a mental component too. The first few runs back can feel frustrating and daunting. During your return to running, tell your ego to be quiet. It is easy to get distracted by thinking

  • “I used to run this time and now I am running this”
  • “Will I ever be able to run that pace again” 
  • “This feels uncomfortable how did I do this” 

Take a deep breath and remember, “YES!” You can run those times again, you will return to running longer distances, you will feel more and more comfortable. After you have built up a running base once the next times are easier. Half the battle is showing up. So show up, blast some tunes, and put one foot in front of the other during your return to running! 

Returning to running after a hiatus or injury can be both challenging and rewarding. By following the steps outlined in this guide, you can gradually rebuild your fitness, prevent injuries, and reignite your passion for running. Remember to start slowly, listen to your body, and prioritize rest and recovery. Consistency, patience, and perseverance are key to a successful comeback. Celebrate small milestones along the way and enjoy the journey of getting back into the rhythm of running. Whether you’re aiming to complete a race or simply run for your own well-being, this guide has provided you with the tools and knowledge to make a triumphant return to the sport you love. Lace up your shoes, hit the pavement, and embrace the joy of running once again. Happy running!

How to Make Running More Fun

What you count as fun while running can be subjective. Maybe you need to leave the GPS behind and just enjoy the scenery, or maybe you need to try running in a group.

If you’re a runner, you know that sometimes it’s hard to stay motivated. Especially when the weather is bad or you’re just not feeling it. But don’t give up! There are plenty of ways to make running more fun, so you’ll be more likely to stick with it. Here are a few tips:

1. Run Together With Friends

Maybe a friend or a neighbor also goes running regularly, and wouldn’t mind joining you on your runs. You can join a training program as well, where you can find new running buddies. Running together with people that have similar goals and being a part of a larger running community can be fun.

Consider developing a hangout for your running buddies. You can decide to meet at a local area after your runs, so you can relax and hang out. You may also decide to meet for breakfast. Turning your daily run into a social event can help you enjoy it even more.

2. Sign Up for A Running Event

Running events like the 3M Half Marathon or the Austin Marathon are a fantastic way to bring some joy to running. Not only can you meet new people with a shared hobby, but you’ll also get to experience your own city (or destination cities all over the world) in a brand new way.

 

3. Change Your Routine Running the same route every day can get tedious. Instead, why not change up your routine, to make running more fun? Maybe you’re more interested in social runs, or you may prefer running alone. From time to time, switch up how you go running.

Run in different places, maybe even in the woods when you have time. Eventually, running the same route can start to feel stale. But consider also that you can explore new places while you run, which can make your daily runs a lot more fun.

Another way to change up your routine is to go running at different times of the day. If you usually go running in the mornings, then try going for a run after work.

4. Help Others Through Running

Some people need the help of a goal to start running regularly. This provides them with a sense of purpose. Consider running for charity or to raise funds. You can align yourself with your favorite organization, and the proceeds you raise from running will go to your chosen organization.

A fun way to dip your toe into this is by volunteering at a local running event. These events run on help from those in the community, and you’ll be doing a great service to your fellow runners which always feels good.Image of female runner setting her running playlist while a male runner stretches. This 3M Half Marathon blog showcases 10 new songs for a running playlist update.

5. Gamify Your Run

You can download and have fun using running apps, and there are plenty to choose from. You can use apps to measure the number of miles you’ve run. You can also build a training log for yourself, and even keep track of your friends. Running apps can provide you with motivation and also turn running into a social event.

6. Pay Attention to Your Body

The most important thing while running is to listen to what your body is trying to say to you. Don’t compare yourself to others who run more than you, or those who train hard every day. You need to run in a way that suits you. When you nurture your needs and take care of yourself, all your runs will turn out to be more fun for you.

So, get out there and have some fun! Sign up for a race or two with your friends. Join a running club. Listen to your body and back off when you need to. And most importantly, remember that running is supposed to be enjoyable – so enjoy it!

How Half Marathon Training Can Lead to a Healthier Lifestyle

7 different ways your training can create the healthier lifestyle you want

Half marathons are extremely popular within the running community. Every day, more people start running as a way to create a healthier lifestyle. Consistency is key if half marathon training is to become a factor in reaching your goal of having a healthier lifestyle. Even if you spend 12-18 weeks training, the consistency of your training plan will naturally lead you to a healthier lifestyle. Yes, you have to hydrate, get enough sleep, and eat right. That’s what will fuel your body during training. Doing that effectively will provide you with what you need during your half marathon training and factor into your healthier lifestyle. Below are 7 different ways training for 13.1 miles can create the healthier lifestyle you want.

Improve cardiovascular capacity

Your stamina will improve as your mileage increases.

Your cardiovascular capacity will become more efficient as your miles increase during your training. Cardiovascular capacity is basically your body’s ability to deliver oxygen to your muscles. This is vital to your growth as a runner! As your body gets better at this, you’ll be able to cover longer distances. During your build-up, that tough 6-mile run will become just another number during your longer runs down the road. Building up your stamina coincides with your increase in mileage, which will help on race day.

Burn calories

Once you get into the groove and start covering long distances regularly, your body’s metabolism rate will improve. New runners also burn more calories than veteran runners because they’re working harder. Don’t forget to fuel your body with a well-balanced diet and regularly hydrate. Burning calories is directly linked to the next benefit, weight loss. But you have to burn more than you take in! That’s why eating healthy foods and hydrating effectively is the foundation to a healthier lifestyle.

Lose weight

You’ll lose weight during your training if you follow your plan and eat healthily.

If you eat properly, hydrate effectively, and stick to your training plan, weight loss will occur. This could also help you become a better and more efficient runner. The less weight you run with, the easier it will be for your body to run. Some runners actually do the opposite and wear weighted vests. This makes their run or workout more difficult, helping them become stronger. Your metabolism, a balanced diet, and consistent routine are all crucial to losing weight and establishing a healthier lifestyle. 

Create structure

Finding the right balance in one’s life isn’t simple these days, especially with work, family, friends, travel, and leading a healthier lifestyle. Once you decide to train for a half marathon, you’ll need to fit that into your busy schedule. Figure out what works best for you, build your routine, and you’ll develop a natural schedule. All you need to do is be smart and tweak your lifestyle around this schedule. If you’re a morning person, knock out your run before work. Skip that happy hour and fast food and eat a healthy meal and go to bed early instead. If you have kids, take them with you. All of these little changes will create your training structure.

Better your mental health

Running can reduce your stress and anxiety levels.

Life, work, kids, unnecessary drama, and uncontrollable external factors can all increase stress and anxiety. This could lead to poor eating, drinking too much, and a lack of sleep. Running helps reduce stress and anxiety which in turn helps you stay on track. Solidifying your routine, strengthening your body, and eating well can make you fit and improve your mental health. Think of it as a cycle

  • you build a routine, eat right, and sleep well so you can train
  • your training can help reduce stress and anxiety
  • you reduce stress and anxiety so you can stay on track
  • repeat!

Join the running community

There are running groups and clubs just about everywhere. Some are free, some charge a monthly fee for coaching and training. Give them a try until you find the one(s) that work best for you. They could help dictate your schedule, introduce you to new people, and get advice from veteran runners. As you get more comfortable, you’ll meet new people and slowly become a part of your running community.

Boost immunity

Better metabolism, improved stamina, and increased lung capacity are health benefits that can lead to an improved immune system. This could help your body recover from runs faster, make you less susceptible to illness, and further your healthier lifestyle. If you’re sick you won’t be able to run or workout until you’re better. Having an immune system that’s in tip-top shape will keep you on track and in your healthier lifestyle routine.

Running has many benefits that can lead to a healthier lifestyle. Settle on your routine and stick with it. Eat right, hydrate effectively, and get enough sleep. All of these actions are connected to your training and can lead to a healthier lifestyle. All of this can benefit your mental, physical, and emotional well-being.