“What’s with the “Find the Magic in the Misery”? Many non runners find the act of running to be a miserable experience. However, becoming a runner can be one of the most magical, rewarding and life changing experiences. Our motto is intended to speak to the non-running community. We are on a mission to help you Find the Magic in the Misery. You don’t have to be a “serious” runner to represent our club, you only have to seriously love running. 🙂
Merriam-Webster defines Junkie as a person who gets an unusual amount of pleasure from or has an unusual amount of interest in something. We’ve changed the i to an E because here Everyone matters. RunJunkEes® is the worlds largest FREE running club. RunJunkEes is also about much more than just being a hardcore runner. This is a home for avid runners and aspiring runners alike. We hope to share enough knowledge, motivation and inspiration to keep you coming back for more.”
1. Start Small Maybe you’ve never run a day in your life. Or maybe you’ve taken a big hiatus from the pavement for whatever reason. Or injury has kept you sidelined. Regardless, you need to start or start back small. The most exuberant first time mountain climber isn’t gonna go out and tackle Mt. Everest his first climb. It would be foolish but also self deflating. You need to set yourself up for success, strength gaining and endurance building. Heck you don’t even have to “run”. If you don’t feel a run, then walk. Or if your conditioning won’t yet allow running, then walk. Walk as slow as you need to. The point is letting your feet touch the pavement, the trail or the treadmill ( I highly suggest one or both of the first two. Treadmills are great for intervals or really bad weather conditions but being in the open air is just in general better for your health). Commit to a 15 to 20-minute short walks or runs, or intervals (run/walk/run), three times for one week. Sure, you may want to do more, but just stick to short sessions. After three or four weeks of regular training, aim to increase your workload and running mileage.
2. One Goal Goals help you to focus. That eye on the prize mentality. Something that would make you feel inspired or accomplished in your training. Sit down and come up with the ONE goal you want to achieve. Do you want to run a 5K, a 5K in under 30 minutes, or are you trying to get back into marathon running? Choose a race allowing yourself enough time to reach that goal. Be very very realistic. Check and see what the time limit is for the race and then set your training accordingly, but make sure it’s doable!!
3. Find Inspiration That can be from other people who are runners or race walkers. Join a club, or some bigger races even have training groups. Many small running stores have group runs. I’m part of the RWB who gets together not only for races, but training runs, strength training , hill work, yoga and cross-fit. Follow blogs that inspire you and your training. Find an inspirational quote every day that you focus on. Make it your mantra for the day and focus on that when you train.
4. Commit Your intentions out loud to someone or to many You can blog it, tell members of that new group what your training plan encompasses, or tell your family members around the dinner table. There are many forums you can find about running, or Facebook groups. Even Reddit has running threads you can follow and share with. You will also need to hold yourself accountable—long term—for your actions. Don’t just commit once and it’s over, but hold yourself accountable for the long term by providing everyone on your accountability list with regular progress updates every week or so. So far I’ve told my blog readers my intention and also how I’ve been slacking. My hubby knows, as well as knowing details on my training schedule so he can kick me in the butt when needed.
5. Change up your training routine Especially when you feel you’re getting bored or losing excitement in your walk or run. This can especially happen when training for longer and longer distances. So small changes help immensely. It can be changing up your play list, or your running route (which you should do for safety anyway), as well as time of day. If you are a road (pavement) runner, find some smooth trails that aren’t to challenging (where you would need to buy trail shoes for), or accept the challenge. Hey that means you can shop for some new shoes ladies 👠 This is the good time to throw in some treadmill intervals where you can change up the speed and incline. If you google treadmill intervals you will find all kinds of routines to do. Or head outside for the hills, I said hills, not mountains, for some hill work. This will help strengthen your legs.
6. Befriend Runners
As I said above, find some fellow runners or walkers. Check what you are doing minute per mile and then go seek like minded (ability) people. I also belong to group on Facebook called the Running Turtles. They are local in my area but they have everyone from 20 min mile walkers to 6 min mile runners. It could even be your spouse or a friend who has similar goals. But if you do that, just make sure you are positive for one another. You don’t want someone who can easily talk you out of walking or running for the day to go to the donuts shop instead! Also just befriending runners in online groups even if it’s a national group like the RunJunkEes® Run Club is for me. We do have a small local group that meets. But many in RunJunkEes® are online just for the support, tips and motivation they get.
Also small local running stores often hold runs and running workshops. Some are often directed at showing off a new shoes style. But that’s a benefit because sometimes you get to try the shoes too! And besides, you need to get fitted properly if you’re just starting out anyway. Too often people buy running shoes in the size they normally wear in non running shoes, and guess what, most of the time that’s not the right running shoes size you need. Plus there are shoes depending on your pronation (heel goes to the left or right when you come down on it) and you can get shoes to help because that is a discomfort when running.
7. Celebrate your Successes
And try not to do it too much with food if you don’t have a healthy relationship with food. Much better choices are ways to pamper or gear yourself.
Massages are a welcome relief
Manicure and Pedicure will make you feel awesome and usually you get a bit of a foot and calf massage added into it!
A new haircut or color is a great way to celebrate you getting healthier and stronger
New shoes (any new shoes 👟)
New running clothes! I adore INKnBURN as I guess you know by now and for me the fact that these are special limited edition runs makes my self esteem stronger when I run in them. They are special for my training and they help me to not give up!!
8. Starting for the first time
Depending on your skill level and athletic ability there are good training plans out there that are all just a little different and that makes it easier for you to find the right fit. Couch to 5K training plan you can find on the internet and apps for your phone
Get fitted for the proper running shoes
Start with run/walks
Let your body be the boss. Your brain may think “but I’ve only gone 10 minutes, I have to push further”, but if your body is hurting badly, your limping along, or you are fatigued, pushing to hard will damage you for your next outing.
HYDRATION – yes capital letters. You may not feel thirsty at all, but your muscles need that hydration, or they will quit on you. HYDRATE well before your run (give enough time to head to the bathroom before your run).
Plan a safe route. A route you know, where the neighborhood is safe, time of day is safest and where you know the actual layout of the pavement or trail. Yes, walk it out first and know where there is and isn’t sidewalk. And where there is cracked up sidewalk. Where there are badly managed trail areas. It’s great if you can find a school that allows you to use their track, but check with them first so you don’t get arrested for trespassing. This is another area knowing local runners or running stores can help you out.
Take breaks when you need to, you are training your body. Training translates to, your body doesn’t know how to do this yet.
Make sure you’ve eaten a small but healthy meal about an hour before your run. Your body needs fuel. Especially when you are asking it to do more. There are many books on runners nutrition out there, just google.
Be patient with yourself and if you don’t succeed with your planned time or planned miles, don’t stress it. Just lace back up the next training day and go out and get it!
I’m not listing shoes because every foot is different. I have used three different brands since I started. But I was fitted for the brands.
There are other phone apps out there such as Zombie 5K, Map My Walk, Map My Run, Get Running, Runkeeper, Couch to 5K, C25K, Runtastic, and Edumondo. I have used all of these and they all, like most apps have high points and low points. You just have to give them a test run and see what fits your needs best.
Seeking inspiration these days I stumbled upon some simple yet profound logic as get back in the game and out of my own head space. Maybe if you are stuck in a mental jam this will help you too. And this isn’t just a short distance, 5k runners tip. Matt wrote this after a 50-miler. As I’ve said, running is so much more a mental battle than a physical one. As humans we are capable of so much more than we realize at times. Like me, some just need to get out of their own way! Read on my friends…
8 Ways to Start Running Again When You’re Just Not Feelin’ It. By : Matt Frazier
When you’re on fire, you know it.
Running is all you can think about. Your workouts are hard, but they’re the best part of your day.
After each one, you feel unstoppable, and you can’t wait until tomorrow, so you can do it all again.
But when running is hard, it’s really hard. It feels forced, and you know deep down that even if it looks like you’re running, you’re really just going through the motions.
And though you give yourself a pat on the back after you get out there and grind out a workout, you can’t help but remember all the times when you didn’t need to play cheerleader — when you ran because running was all you wanted to do.
As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates – The Runner’s Best Energy Source
As a runner, carbohydrates should make up about 60 – 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain bread are good carb sources. More…