Distance Running 101

Thinking about distance running? Here are my recommendations for getting started!

Gear

• Shoes – Make an investment here. Good shoes are a game changer. I highly recommend going to a store that specializes in running shoes for these. I suggest trying on a lot of shoes, running in them (both on a treadmill and outside), and finding something that feels comfortable. Comfort is the priority here.
  • You can check out runningwarehouse, leftlanesports, and even amazon for good deals on running shoes.

• Socks – Also worth an investment! $15 for a pair of socks seems ridiculous until you don’t have to worry about blisters anymore. My favorite brand is Feetures!. I also like Balega and SmartWool.

• Bodyglide – Buy this. Use it on your long runs. Especially in the humidity. Chafing is a terrible terrible thing.

Training/Tracking

• Routes – I use MapMyRun to plan routes. You can also use Google Pedometer, but I like MapMyRun much better. You can log routes, save activities, and see what other people have logged as routes. You can also use MapMyRun to keep track of your weekly mileage.

• Training runs –  I recommend 3-4 runs per week.
  • 1 day per week: Long Run. This is obviously your longest run of the week. You will gradually increase your mileage most weeks until you reach your goal distance or close. I like to run the race distance a few weeks before the actual race just to know that I can at least run that far and not die.
  • 1 day per week : “Quality” run. I like to program in a speedwork day or a tempo/”sustained hard effort” day every week. I usually alternate – one week is intervals and the next week has a tempo day. These runs are hard but really really helpful!!
  • 1-2 days per week: Easy run. These runs should be 60-80% effort. The focus of these runs is building your aerobic base.

• Strength Training – I recommend fitting strength training into your routine. The stronger I am, the faster I recover and the less I hurt. Here is a short routine (~20 minute) to try 2 days per week – no equipment necessary!

Warm Up: 5-10 minutes of something to get blood flowing (jumping jacks, jump rope, jogging in place, high knees, butt kickers, etc.)

2 Rounds (30 seconds of high effort, 30 seconds of rest for each movement)
Air Squats (or squat jumps)
Pushups
Crunches (or V-Ups)
Alternating lunges (or jumping lunges)
Plank jacks (or a regular plank)
Burpees
Glute bridge hold (single or double leg)

• Taper – About 1.5-2 weeks before your race, you will want to gradually decrease your mileage to be properly recovered for your race. About 3 weeks before the race, you will have your highest mileage week. 2 weeks prior will be 65-75% of that peak mileage, and the week of the race will be a low mileage week with lots of easy running to make sure your legs are fresh come race day.

Nutrition/Hydration

• Water – I suggest hydrating before and after your runs. I typically don’t carry water unless I’m running for more than an hour and/or in warm weather. You’ll have to figure out what works best for you. I’d suggest bringing water on your longer runs – I like this water bottle for long runs and this one for shorter distances.

• Pre-Workout Nutrition – This will depend on when you run. If I run in the morning, I will typically just have some coffee. If I am going out for 90+ minutes, I’ll usually have a banana and peanut butter a little before. If it’s a really long run, I’ll try to eat something more substantial but still easily digestible (oatmeal, energy bar, ½ a bagel with peanut butter) about 2 hours beforehand. You’ll have to play around with this and figure out what works well for you in terms of what sits well and timing and that sort of thing.

   If I run in the afternoon or evening, I will try to time it so that my last meal was about 3 hours prior to my run. Some people can run sooner after that – just depends on how you feel.

• Electrolytes – Again, this is something that I don’t typically use unless it’s really hot and I’m going to be on the road for 90+ minutes. However, most of the time I just try to get something in once I am home. You can make a DIY electrolyte drink with lemon juice, salt, and water – adjust those to taste. I’ve found that to be just as effective as commercial beverages. Coconut water is also a great way to rehydrate.

• Gels/Gu/Fuel – I typically use these only on my long runs. Most recommendations are to use about 1 every 45-60 minutes for exercise lasting an hour or more. I usually use one every 6 miles for runs lasting more than 90 minutes. If it’s less than 90 minutes, I am usually ok with my pre-run banana and peanut butter. Again, something to experiment with. Also, a lot of these have electrolytes in them, so you don’t need to double down with both gels and an electrolyte drink during your run.

I use Hammer gels – the Montana Huckleberry flavor is probably the best. Clif Shotbloks aren’t awful either. There are tons of brands and products out there – the key is to find something that works well for you. I have also used bananas, dates, honey, jellybeans, homemade energy bars, homemade gels, etc.  

Remember, the first few weeks are the hardest! Stick with it and you may find that you even enjoy it. And no matter how slow you go, you are still lapping everyone on the couch!

More questions about running? Shoot me an email – I’d love to help!