Run Fit Britt Run!

Well, Fit Britt and Gym Jim (ha ha - he's going to kill me if he reads this) have decided to sign up for a few half-marathons in 2010. Our first one will be a nice way for us to take care of our hearts on Valentine's Day, at the Austin 1/2! We are hopeful that some of our Texas friends, family and coworkers will join for this event.
This will be a nice prep for the main event: The Nashville Country Half Marathon on April 24th... You know, Nashville isn't TERRIBLE driving distance from places like North Carolina and DC for ALL of our friends to join!

In the past, we have ran a few 10 milers, but it's been a few years and while I've been doing other forms of activity, I haven't been running much lately. So this post will give you a few suggestions in case you want to join us and are starting from scratch, or just give you motivation for whatever new training program you are considering!

1. Give yourself credit: One word you will never hear me refer to myself as is an athlete... I enjoy working out and staying healthy, but I personally don't have that strong drive to be "bigger, better, faster." On top of that, I try to refrain from telling people that I am a runner, because really I'm more of a jogger (I truly prefer the 10 minute mile). All of this to say that everyone is going to have different reasons for training and different goals along the way. And that is okay... and that is something that you will want to remind yourself often. Back when I was in my past running phase, I started running with some friends that were a lot faster than me, and they really encouraged me to run faster and faster. And what I personally found, is that I no longer enjoyed the activity... it just wasn't what I was looking for! Even though it takes me longer to run a certain distance than "the runners," in the end I am really proud of myself for running non-stop for whatever the length of time (1:40 for a 10 miler, etc.)!
I'm not saying that you shouldn't challenge yourself and try and improve over time (you'll need to in order to continue to see results... but it will also become easier for you to work harder). But I am saying to keep your personal goal in mind and don't let anyone else's goal or fitness level take away from the great work you are doing for your health or the enjoyment you are having with the activity.
2. Know where to start: Even though I do plan on running the entire race, that doesn't mean that I have to run for ALL of my training! In fact, I have really struggled with running outside now that we have moved to Texas. So I've decided to start by continuing some of the activities I've been doing indoors (attending cycling classes and other group ex classes) and also adding in some long 1 hour+ walks outside so that I can start getting used to the temperature, repetitive motion, and the length of time. Not only does cross training provide another outlet for you to be working on your cardiovascular training, but it is a great way to minimize the repetitive movement of running, keeping your body in better balance.
3. Keep your program well rounded: Regardless of which aspect of fitness you are focusing on, don't forget that all programs should incorporate cardio, strength and flexibility. This can be as simple as making sure that you take 5-10 minutes to stretch at the end of each run, and possibly even perform some crunches, push ups, dips, etc. Otherwise, you can dedicate 1-3 days of the week to add in some strength training days and possibly even a yoga class; both of which will ultimately benefit your running!
4. Have a goal: Your training program should have a deadline. Whether your goal is weight loss, running a certain distance, increasing strength, size, etc - you should have a target date to achieve this by. In our case, we needed the motivation of signing up for an event in order to motivate us and keep us on track. After the deadline, you can revise and set your next goal.
5. Have short term goals: You should also have measurable checkpoints along the way... mini goals that will build up and help you achieve your main focus. If you are signing up for a long race, find some shorter events leading up to the event that can help keep you on track and measure your progress.
6. Design a plan: You should have a fairly good idea of what you want to accomplish each week. I like to try to get a workout in every day during the work week, but we all know that doesn't always happen. Likewise, there is no way that I could have time to do my long runs (once I get to that point) during the week. So my personal plan will be:
2-3 sessions of (30-60 minute) cardio each week,
2 sessions of (30-60 minute) strength training each week
and 2 (60 minute) yoga classes each week.
I will try to do all of the above during the work week and a long run AND REST on the weekend.
This will mean that during the week I will be combining two activities on multiple days. Another option would be to build your rest days into the work week and get more activity on the weekend when you have more flexibility in your schedule. I'm doing this because I enjoy all of these activities, but don't feel like you need to squeeze all of this into your plan in order to train for an event!
7. Take a break!: Build time to rest into your plan. When you strength train, you literally rip your muscles... they need time to rest and rebuild stronger. When you workout at a high intensity (sprinting or possibly endurance) you get a build up of toxins in your muscles and blood that needs time to dissipate and recover. Rest isn't for weenies, rest is for people who want to be stronger and more efficient... once they recover. Allow at least one day a week for rest.
8. Listen to your body: Sorry, but I'm not one of those tough gals that's going to tell you "Pain is weakness leaving the body." My final suggestion to you is to listen to your body. If your knee or ankle is bothering you, maybe you shouldn't go for a run that day. If you truly feel like your body needs another day of rest, give it what it needs. Otherwise, I challenge you to find another activity that you can do that will be more gentle on your joints... or more mild if you are feeling under the weather one day. Cycling is great for the joints, walking is great for less intensity; elliptical-ing is great for both.

No matter your goal, I hope these simple suggestions will keep you on track and feeling successful along the way. Anyone willing to share their goal??

Have a Healthy day!
~ Fit Britt