More Tips on Building Back Up After a Running Hiatus

All runners go through a period of time during which they rarely or never run. Sometimes this down period derives from a lack of motivation, a post-marathon hiatus, or an injury of some sort, like the back pain I have had after my first marathon.

Whatever the reason, however, the dedicated runner is sure to grow antsy and eventually make her way back onto the roads. When your motivation returns, your recovery from the marathon is complete, and your back or knee brace has finally come off, you’re going to want to jump back into your normal training routine.

But time off can have an impact on your fitness and on your freshness. Whether it lasts a week or for two months, your break from running may leave you needing to build back more carefully when your training does resume. Here are some more tips to keep in mind to get the running habit again:

Start low and grow slow. The average runner will come back too quickly from any sort of downtime. This can translate into an insufficient fitness build and a greater propensity for injury. To insure that you build in an appropriately conservative fashion, start by running half of your previous weekly miles and then add to that number by no more than 10-15 percent each week.

Avoid fresh leg syndrome. When a runner has been sidelined long enough to regain freshness in his legs, but not quite so long as to lose a discernible amount of fitness, he will often feel incredibly fast and fit when he resumes his training. Many runners respond to this feeling by running at a much faster pace than they normally would. Such a reaction can quickly lead to fatigue and burnout. No matter how tempting it may be, try to restrain your pace in the first couple weeks of build-up.

Be consistent. At the other end of the spectrum, some runners return from their break having lost some of their previous fitness. This can be incredibly discouraging to the runner who could once do an hour easily but now wheezes on a thirty minute run. If you find yourself in this situation, make sure that you force yourself to battle through and stay consistent. Unless your hiatus has extended for a year or more, you likely have a strong enough “base” to insure that your previous fitness level can be regained after a month of training at most.

These are a few tips to keep in mind when building back up after some time off from running. Approaching this build-up correctly is important for your health, your motivation, and for your training in the months and years to come.

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6 Tips to Get the Running Habit Again

I knew it would be hard to get back to running again, after such a long absence. I knew I would have to face my biggest enemy—myself—when it comes to restarting the running habit. For years, I've been used to inactivity, and I definitely knew that it would be a challenge to get me out the door again.

 

What I didn't know, however, is that it would take my whole will power just to make me do what I loved doing most before. Oftentimes, the inertia of inactivity was so much stronger than me, and I found myself finding a hundred and one reasons not to run.

However, I have been running for a long time, and I occasionally go through this phase. Because of my lower back injury, this is the longest time I had been off running, so the struggle to get back to the sport is also as hard. To help me get back to running, I will use the following tips:

Make a public commitment to run again and to run consistently. By making it public, I can get the support of my family and friends who can help me in changing my lifestyle. My way of making a public announcement is through this blog post.

Reward yourself for meeting specific milestones. In my case, I need a new pair of running shoes and a cap. Should I succeed to run at least three times a week starting the second week of December up to the end of the year, I will buy myself a pair of gray and purple New Balance running shoes and a Runnr cap.

Don't think, just do. Once, when I was scheduled to run, I found out that my greatest enemy is really myself. As I was preparing my running clothes, I caught myself thinking about all sorts of excuses not to push through, from the fact that it was getting dark, to a hundred and one other reasons, e.g., it looked like it was going to rain, I hadn't cooked my  cats' dinner yet. What was fascinating was that even though my mind was going a hundred kilometers an hour thinking about all those things, my hands and my feet kept moving of their own accord, taking my singlet, shorts, and shoes, and getting into them. While my mind was still thinking about what a bad idea it was to run, my body was already out the door.

Think about how good it would be to run hours before you're scheduled to do so. This is to condition your mind that you will love running again. At least when the time comes, your will won't be as hard to "convince" since you've prepared the way already.

Mark your calendar with a big X every time you run. I use a red marker to mark my huge calendar so every time I see it, I realize how much (or how little) I've been following my commitment to move. I feel very happy and accomplished when I see a lot of red Xs, and this, in turn, helps motivate me to run more.

Don't pressure yourself. I had run a marathon before, so I have a tendency to push myself too much whenever I run now. If I find myself tiring, for example, after 5km, I would tell myself I'm such a sissy—if I could run 30km straight before without stopping, why not now? But then, I need to realize that I have to get back to zero, I have to start small, so that I can enjoy the activity more and make it easier for myself to get back into the habit of running.

At the moment, although I've begun running intermittently, it's far from being a habit like it was before. Still, I'm getting there, and hopefully, with these tips, I will finally find my stride again.

How about you? What are your tips for getting back into the running habit?

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Best Christmas Gifts for Runners

It’s Christmas once again! Are you running out of ideas as to what you can give to a runner? As a part 2 to my post 10 Great Christmas Gifts for Runners, here are some more gift ideas for your loved one who runs.

iPod Nano mаkеѕ thе ultimate runner gift. It іѕ ѕо small thаt you саn fit іt іnѕіdе thе key pocket оf any running shorts. You can fill it up wіth а playlist оf the runner’s favorite running music, аnоthеr good wау tо personalize thе gift аnd show ѕоmеоnе hоw muсh уоu care. It can also be engraved, which is indeed а nice touch. 

A Heart Rate Monitor makes sure that the runner is working аt thе аррrорrіаtе level of difficulty. It can also be а control device, to mаkе ѕurе that he is nоt running tоо hard or putting оut tоо muсh effort whеn he is оn аn easy run. After all, overtraining іѕ аt lеаѕt аѕ muсh оf а problem аѕ undertraining. 

Running shoes—what runner doesn't wаnt nеw running shoes? Thіѕ іѕ а good time tо gеt thаt runner thе pair hе оr ѕhе hаѕ bееn drooling over. Evеrу runner ѕhоuld аlwауѕ hаvе аt lеаѕt twо pairs оf running shoes аnd alternate bеtwееn them. Thаt wау thе shoes hаvе time tо dry оut аnd decompress bеtwееn runs. Remember as well thаt shoes ѕhоuld bе replaced аbоut еvеrу 500 miles. Indeed, a runner саn nеvеr hаvе tоо mаnу shoes! 

Vibram FіvеFingers deserve а special mention bесаuѕе thеу аrе wild. Thеу аrе thе closest thіng tо running barefoot аnd rеаllу аllоw thе wearer tо feel thе trail whіlе ѕtіll providing protection. I love them! They can also be used for walking аnd in other sports activities like yoga. 

Crocs are not meant to be used for running, of course. I’m recommending thеm аѕ thе ideal shoe tо put оn аftеr а long run оr race, bесаuѕе thеу provide maximum cushioning аnd ventilation fоr tired feet. Now, ѕоmе people don't lіkе thе wау thеѕе look; they're nоt еxасtlу sporty оr stylish, but fоr comfort аnd practicality thеу аrе а 'must have,' fоr runners. Due tо thе air holes аnd thе loose wау thеу аrе designed tо fit, Crocs provide optimal ventilation, аnd thе soles аrе јuѕt оnе thick cushion.

Massages. Anу runner would wаnt а massage—оr twо—after every long run or race. Massages аrе nоt јuѕt fоr pleasure. Thеу hеlр gеt runners primed fоr races, аnd afterwards, thеу hеlр wіth recovery. But, hey, whо nееdѕ а reason fоr а massage? Yes, а massage gift certificate іѕ ideal, but аѕk аrоund аnd mаkе ѕurе tо find а licensed massage therapist wіth аn excellent reputation аmоng runners. Again, thіѕ саn ѕоmеtіmеѕ bе handled completely online іf thе therapist hаѕ а website.

The Travel Massage Stick is a handy gadget that’s vеrу effective fоr massaging sore muscles аnd working оut cramps. Evеrу runner ѕhоuld hаvе one. It іѕ аn inexpensive but valuable gift.

Sоmе people wоuld ѕау running іѕ а sport thаt doesn't require а lot оf gear, but іf уоu аѕk us runners, wе wоuld рrоbаblу аll disagree. Thе thіng іѕ thаt ѕоmе оf іt аlѕо hаѕ а limited life, like shoes. And еvеn watches аnd electronics wіll eventually nееd tо bе replaced іn lieu оf newer, fancier models. Also, let's face it, runners sweat а lot, аnd thаt eventually ruins a lot оf gear.

Now, gеt on shopping. There’s a runner in your life who would appreciate any or all of these best Christmas gifts!

Disclosure: These are Amazon affiliate links. If you buy anything through my link, you'll be helping me to run again by contributing to my medical fund ^_^

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Reasons tо Run Thrоugh thе Winter

Cold weather іѕ fast approaching аnd I knоw ѕоmе runners whо wіll pack іn thеіr shoes fоr thе season. I've nеvеr bееn оnе оf thеm—I get waylaid by injury, not weather, since I'm in a tropical country—but ѕоmе runners јuѕt can't find а reason tо bе оut thеrе during winter.

 

Well, thеrе аrе mаnу reasons tо run thrоugh thе coldest season. Hеrе аrе а few:

1. Winter running burns calories quickly. If уоu аrе running tо lose weight оr tо kеер уоur weight dоwn, уоu dеfіnіtеlу don't wаnt tо pass оn winter running. Whеn thе temperature іѕ colder, уоur body works harder tо warm up. And, whеn уоur body іѕ working harder, уоu аrе burning mоrе calories.

2. Beat thе "winter blues." Mаnу people gеt depressed durіng thе winter аnd mау еvеn suffer frоm Seasonal Affective Disorder. Thіѕ occurs frоm longer hours оf darkness аnd nоt gеttіng оutѕіdе іn thе sunlight. Running wіll hеlр уоu tо avoid thіѕ problem.

3. Feel lіkе а runner. I knоw іt sounds silly, but there's ѕоmеthіng аbоut coming іn frоm а run whеn it's colder thаn cold. Yоu feel lіkе уоu саn conquer anything!

4. In addition tо thе beauty, running іn the snow seems to be а great workout! Everyone can use a lіttlе extra resistance training.

5. Super nifty winter running clothes. Winter running apparel now comes in аll kinds оf materials аnd colors. Nоthіng can gіvе уоu thе motivation tо gеt оut thеrе thаn tо put оn nеw running things.

6. Yоu won't feel guilty аbоut holiday eating. Admit it, еvеn thоugh уоu promise уоurѕеlf уоu won't оvеr dо іt аt holiday parties оr family gatherings, уоu will. Hey, wе аll do! Running wіll hеlр уоu feel bеttеr аbоut thаt extra cookie оr big meal!

If уоu tаkе thе winter off, that's OK. It's whаt уоu wаnt tо do. But, fоr mаnу оf us, there's tоо mаnу reasons tо bе оut there running!

According to my Analytics, most of my readers are from the western hemisphere. This blog post, then, is for you!

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I'm Running Again!

I’m back! Yes, I’m running again. After 16 months of absence, x number of consultations with the ortho, one acupuncture session, x number of deep tissue massages, x pounds gained, nine sessions of physical therapy, and six sessions of osteopathy, I’m finally confident enough to pound the pavement again.

Sangkhlaburi has the longest wooden bridge in Thailand.

I was in Sangkhlaburi, Thailand last July when I broke my abstinence in running. I had just finished a three-day training session, I was dead tired, and I had a very nasty migraine. I wanted to have a Thai massage, but like an epiphany, it suddenly came to me: why not run instead?

So I changed into my running gear—unused for over a year, they had nevertheless gone with me everywhere I went—and my excitement at the thought of running again filled me with so much energy that I was almost hopping when I went out of the hotel. I reminded myself, however, that I had to go slow, that I was expected to have lower endurance, and that there was no expectation from me aside from just going out the door and moving for at least 20 minutes.

As expected, I was very slow, and after 9 minutes I had to stop and catch my breath. I didn’t want to stop at first—my mind was tell me that I should be ashamed of my weakness; if I could run for 3 ½ hours straight before, why couldn’t I run straight for 20 minutes now?

But I immediately stopped the negative thought. I reminded myself that my weakness was understandable, and the goal for that day was not racing but just to keep moving. I remembered what Bill Dellinge said in a site full of running quotes: “Good things come slow – especially in distance running.” I was and will be a distance runner again, so I had to take things slowly. If ever there was a lesson I learned from my injury, it was to respect my body’s limitations.

So I stopped, then ran again. And I stopped, and ran again. When I made my U-turn at the post office, though, I was surprised at what came over me. I suddenly felt so strong, so free! It was as if I could run forever. I couldn’t believe I was feeling the beginning of a runner’s high! It lasted less than a minute, but it reminded me of the numerous times I had experienced it during the peak of my running career.

I walked-ran the rest of the way back to the hotel, but the fleeting moment of that runner’s high filled me with so much energy and happiness. What a way for running to welcome me back!

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On Running and Happiness

For more than a year, I had stopped running. I’d injured my lower back during my training for my first marathon, and I hadn’t had the sense to have it checked up. In the past year, I have undergone physical therapy, did my core strengthening exercises, and taken alternative therapies like acupuncture and hilot (deep tissue massage).

Running by the beach ©Aaron

In the time that I stopped running, I didn’t remain idle. I swam in Puerto Galera, dived in Batangas, and hiked and walked whenever I could. I attended yoga classes, went to the gym, and used exercise home videos to keep myself fit. Given all these, however, I couldn’t take running off my mind. I couldn’t wait to get back.

Now that my self-imposed  sabbatical is about to end in July, I couldn’t help but ask myself: why go back to running and be at risk again for injuries? I can always continue with my other sports. Why do I have to run again?

The answer lies in my blog’s name: Running and Happiness. There’s something in running which really makes me happy. I’m aware of the role of endorphins and the other neurotransmitters, but for me, it’s something more than just brain chemistry. When I run, I feel so free, so unattached and yet so connected to everything and everybody. 

Running is indeed my natural mood enhancer; whenever I had felt bad, I would only need to lace up my shoes and get out the door, and my dark mood would be gone. Yes, I certainly can’t wait to run again.

In preparing for my comeback however, I realize that I have a lot of things to do. I need to prepare myself for being “weak” again. I must realize that my yearlong vacation will naturally have an effect on my endurance. I shouldn’t be too hard on myself if I can no longer run continuously for 10km. Yes, I could run for 3 straight hours before, but that was because I have had a lot of training. I must give myself some time to get back in shape again.

I must also equip myself with the right gear to avoid injuries. It’s been 3 years since I bought my last running shoes, a size 6 ½ (US) for women. I’d always gone with New Balance, loving the way the shoes seemed to push me off the ground. 

In my post Why do you run? I said that I run simply because I can. I have never realized the truth of that until the time when I couldn’t. 

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Rainy Day Tips for Runners

It's the rainy season once again! For runners who don't like to get wet, it's indeed a challenge how to continue running during these wet months. I, too, don't like to get my sneakers wet, but when I trained for a race, I ran as scheduled, rain or shine.

Woman in the rain. © Mackenzie Cowell

I asked some runners on their tips for running in this weather. Here are some of the things they told me:

• Run early in the morning. You can go straight to the shower after your run.
• Wear a hat to keep the rain off your face. There's nothing more annoying than to keep on wiping your face just to see where you're going!
• Don't wear a jacket or hoodie. It will just slow you down and you'll still get wet anyway.
• Use Vibram FiveFingers. Unlike running shoes, it won't feel as squishy when it gets wet.
• As always, bring some identification. If you don't have a RoadID, a simple ID will do, just wrap it in a small ziplock bag.
• If you really don't want to get wet, opt to do some speedwork in an indoor track instead. You'll keep out of the rain but still get the workout you need.
• When you get back from your run in the rain, put some old newspapers inside your shoes to draw the moisture away. Hang them up to dry.

What about you? Do you like running in the rain? Do share some of your rainy day tips with us!

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5 Core Strengthening Exercises for Runners

Are you a newbie runner? A veteran? No matter how long you’ve been running, you must know the importance of strengthening your core muscles. If you don’t, welcome to the club! I didn’t know either, until I injured my lower back which still prevents me from running until today.

I’ve been seeing a physical therapist for over a month now, and I’m doing the following core strengthening exercises. If you are still injury-free, count yourself lucky and learn from my mistakes. Integrate these exercises into your routine to avoid having your running career (not that I had one haha) halted by injury.

Pelvic Tilt ©Health.com

Pelvic Tilt. Lie on your back, knees bent, and with your feet flat on floor. Put your hands palm-down in the space between the floor and your lower back. 

As you exhale, flatten your lower back against the floor—you should feel the pressure on your hands. Hold for 10 seconds and go back to start. Repeat 7 times. 

Knee to Chest. Again, lie on your back with your legs stretched out. Interlink your hands under your thigh and pull it towards you. Make sure that the other leg remains flat on the floor. Maintain pose for 10 seconds. Lower it and do the same with the other leg. Repeat 3 times. Then bring both knees—one at a time—to your chest for 10 seconds. Lower one knee at a time, and do 3 reps.

Hamstring Stretch. Lie on your back with your legs stretched out. Using a towel, pull one leg up and straighten it, with the bottom of the foot facing the ceiling. Pull down on the towel to bring your leg as close to your chest as possible, keeping it straight, until you feel the stretch in the back of your thigh. Hold for 30 seconds. Bring it down slowly and do the same with the other leg. Repeat 3 times.

The Plank. ©Eastbaytrainer.com

The Plank (a.k.a. Prone Core Bridge). Yes, this is a yoga pose, and it happens to be very good for runners. Lie face down on the floor. Slowly lift your whole body, with your upper body supported by your elbows under your shoulders and your forearms on the ground. Your body should be in a straight line from your shoulder to your feet; watch out for the sagging of your stomach. At first you may feel trembly but with practice you can easily do it. Hold for 30 seconds and repeat 3 times.

Side plank. ©Mensfitness.co.uk

Side Plank. Yes, this is another yoga pose. It's like the plank, but only sideways. To start, lie down on your side. Lift your hips, with your weight on your forearm supporting your upper body and the side of your foot. Make sure your body is straight. Hold for 30 seconds. Do the same on the other side and repeat 3 times.

These are the core strengthening exercises I do a few times a week. My PT said I should do it everyday, to strengthen my core faster. I really hope it will help me get back to running again!

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A Runner's New Year's Resolution

It's the end of the year, and looking back, I realized that 2010 had been full of frustrations for me as a runner. I suffer from low back pain, and I vowed not to let it affect my running. I had been too optimistic though, and while training for a 21k trail run in Wawa, Montalban, I had been forced to admit that I could not continue running with my injury remaining untreated.

I tried acupuncture, deep-tissue massage, medications, and short-term physical therapy but nothing seemed to be working. Just recently though, I went to a sports therapist, and I could not say offhand if it's working. I will resume treatment in January 2011.

Happy New Year! Here's to an injury-free year! ©

So for the next year, here are my following resolutions as a runner.

Observe proper form when exercising or running. Too many people get injured because of using the wrong form. It may not be that critical if one did not run or exercise often, but with increased mileage comes a higher risk for injuries. I would suggest consulting a personal trainer, but if that is not an option, one can always consult our global expert—Google!

Use the proper shoes. As a newbie runner a few years ago, I developed patella injuries because I ran in a pair of tennis shoes. Beginning runners don't realize the importance of using the right footwear; this is obvious when we look at the increasing number of new runners developing injuries in the Philippines. 

Cross-train on days I am not running. Perhaps one factor for my injury was that all I did was run. I didn't give my leg muscles time to rest nor did I strengthen the other muscle groups in my body. So in 2011, I will definitely do that, with bikram yoga twice a week, strength training, and maybe even biking (depends on whether I will have the budget to buy a good mountain bike). In my small town, there are a lot of bike trails I can use.

Connect with other runners and running bloggers more. What I miss about moving to a small town is the opportunity to run with others and socialize with my running friends. Perhaps 2011 is the year to see me more out of the boondocks. ^_^ 

Eat healthier. Yes, this is definitely in the plan! I should cut down on sugar and eat more proteins.

How about you? What are your New Year's resolutions as a runner?

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