Distance Running

I've run seven 5K races this year...and I'm still alive!  Last year, I reflected on my parents and sister running--and my effort at joining them in a practice, that "running/walking a 5K without any training is a nice, slow, painful way to die."  But I've been training!

My whole family--parents, two sisters, and brother--runs.  We train together, and often run 5Ks together.  My mom and sister are perhaps the most serious runners.  They do half marathons.  And you'll never guess what my sister did to celebrate her birthday...she ran 15 miles!

My father does 5Ks and 10Ks, and... he's faster than me!  His latest 5K time is under 25 minutes!  My brother is the fastest in the family, with a best time of 22:38.

I started training with my folks before the snow melted this spring.  My first race was in Parkersburg, Iowa on May 28th.  I finished at 27:06.  My fastest 5K so far was in Iowa Falls on July 4th, where I finished with 25:57.  My most recent race was August 13th in Waterloo, where I was only 3 seconds off my record time.

What I've Learned in my First Six Months of Running

1.  Good Running Shoes are *Very* Important!

 I hate being wasteful.  I shop at thrift stores.  I wear my clothes until they look worn, and then wear them as work clothes until they are torn.  Then I duct tape them and wear them some more.  I had this same attitude toward shoes until I started running.

I started running with cheap (maybe $13?) old Walmart tennis shoes.  They didn't have any holes in them, so I figured they'd be fine.  Well, guess what?!  After a few practice 5Ks my toes hurt...and after a couple more runs ignoring the pain, I had a couple beautiful purple toenails!  

Now I may be stingy, but I do like wearing sandals.  My chances of wearing them this summer had been ruined!  So I decided I better run to the shoe store and get some decent running shoes!

I'm on my second pair of Nike Training Flex Supreme TR4s.  I love their appearance.  They're comfortable, and they've served me well.  My first pair was about $70 and my second around $80.  This is actually pretty cheap compared with the shoes some of my fellow runners purchase!

2. Bananas are pretty awesome!

It's likely you know bananas are good for you.  But if you're a runner, bananas are pretty much the most important race food--right after bottled water!  It's commonly believed that bananas will reduce your chances of experiencing cramps.

At most races, you will be greeted by a table of ice-cold bottled water and bananas after the finish line.  Many races also have granola bars, bagels, or cookies to help you renew your energy supply.

 My sister and parents have told me about races where omelets and pancakes are served, but I haven't been fortunate enough to attend one of those yet.

3.  It's important to warm up and cool down!

You know all those weird stretches and calisthenics people do?  They are done for a reason!  If I don't get my muscles warmed up before a race, I won't give my best performance.

I do some static stretching, and then move on to dynamic--jogging a little, running backwards, skipping sidewise, and doing the side-straddle hop.  Sometimes I'll do a quick sprint.  A lot of times I'll just copy my mom (who was in the military) and sister (who does boot camp workouts with my mom occasionally).

Keeping moving after running (and going through a similar routine--though with less vigor) is also very important if I don't want to cramp up after a race.

3. Keep good form!

I used to think running was just all about moving quickly.  But if you want to run long distances without injury, you have to have good form.  

That means keeping your feet under your hips (as opposed to in front of you), landing on just the right spot on the sole of your foot, leaning forward from the ankles, keeping a straight upper body, and good posture so your lungs can do their job.  

 If you land on your entire foot or your heel, instead of your sole, your landing will not be cushioned, and you could get joint pain.  If your feet are in front of you (rather than under you), you could get hip problems.  Going down hill especially, your feet will act as a brake and slow you down.  

And your arms need to have a back-and-forth motion instead of sideways, crossing in front of you, as sideways motion wastes energy (I'm still working on that one).  My parents actually watch all the videos on good form on Youtube and tell me about them...they're effectively my coaches.

4. Rest, nutrition, and hydration are essential!

If you want your body to perform well, you have to take good care of it!  You have to give your muscles rest days.  I always take at least one day a week off from training--and always rest the day before a race.

My mom took us out to celebrate at the International Buffet after our latest 5K.

I'm also much more intentional on making sure I get enough sleep at night.  If I don't, sometimes I have to supplement it with naps during the day (especially when recovering on a race day).

Proper nutrition is needed to have the energy to finish the race.  I can't eat the morning of a race because I don't want any undigested food bouncing around in my stomach.  So I make sure I eat plenty the day before.  Generally I eat a lot of carbs, but I also have found I love salad...and chicken! 

One evening my mom ate an ice cream bar the night before a run... (the rest of us begged and pleaded with my parents not to get us ice cream, as that might ruin our times) and she did great the next morning.  So I decided to give it a try once too.  I ate a banana and a chocolate coated ice cream bar, and I believe I set a record the next morning, so maybe ice cream *is* good for runners!

Hydration is also very essential!  If I don't properly hydrate the day before and morning of a race, I get an unpleasant side-ache either right before the finish line (which isn't great for my time), or right after.    I also get too hot and too thirsty.  My father always tells us the day before a race, "Be sure to get liquidated!"  Haha...the English language is so interesting...

5.  There are races nearly every weekend...and you will have no lack of t-shirts!

Before we were runners we were oblivious to the fact that there are races in one town or another just about every weekend!  There's an active community of runners...just like there are communities of chess players, ham radio operators, and political activists!  

At every race I've been to, runners are given a packet. The packet includes your bib number, a few safety pins to attach it, and sometimes key chains, coupons, bottle holders, bags, or nuts, but always a t-shirt advertising the race.  You select your size when you register.  Some of these t-shirts are super comfortable and fit well--others have designs I don't like, or they don't fit...so I give those away and just keep the ones I like.

6.  Nearly anyone can do it!

I was just looking at one of my to-do lists from a couple years ago, and noted that I had running a mile on the list.  I was always much more interested in mental exercises like chess, and though I've always been thin, I've never been fit.  My arm and core strength (or lack-of-strength) is still pitiful, but it feels great to be able to run (I've even managed a couple 10Ks in training).

Even better, it's great to see my parents in great shape!  My father is pushing 60.  This winter I could keep up with him easily, just speed-walking most of the way.  Now I can't keep up with him at all!  And my mom has super-strong endurance...I can't keep up with her either. 

 At these races you'll see all ages.  There are little children.  There are grandparents.  There are overweight people and very fit people.  Last race I was at, I talked with a girl who finished in about 24:00, who suffers from fibromyalgia. At Sturgis Falls even an 87-year-old man with a walker finished the 5K!

7.  Running is fun.

Oooh yeah!  I thought it was all about suffering and sore muscles...but no.  Actually now my legs ache when I don't run!  I love competing, spending time with my family, meeting new people, breathing the fresh air, and watching the scenery go by (as quickly as possible)!

Find a running/walking partner and give it a try!

Check out my sister's writings at The Journeys of Faith, to read about some of her races!

Check out my other sister's (Charity's) reflections on running at her blog With Charity.

Credit for most of the photos in this post goes to my sister @JourneysofFaith,  Siripon Schunk (Yai), & Charity!  Thanks!