Running
Running is a powerful activity to profoundly improve body, mind and soul. How do you start? how can you run faster for longer?
“The men who learn endurance, are they who call the whole world, brother.”
Charles Dickens
Relying on your legs and diaphragm to traverse the earth has a profound effect on the mind and body. Developing the technique and breathing to run long distances efficiently takes time and effort. It can be an arduous and fruitful journey or stricken with injury and problems. Whatever your level of running, there are principles that can be applied to anyone to improve or refine their training. Almost anyone can run faster for longer if given the right training stimulus and form improvements. Appropriate resistance training for the core and lower body supports running, improving technique and reducing injury risk.
Starting From Zero
Before you run, first you must walk. Even experienced runners will walk as part of their warm up. Running till fatigued and then switching to walking keeps intensity up and better conditions the cardiovascular system. Conditioning to the requirements of running is one of the most important things to be able to run long distances fast.
Assess your body, especially the lower body. What problems or deficiencies are there that may hinder running? Now assess your cardiovascular system. Do you get cramps or become short of breath? Mindfully running at a slow pace allows for assessment. The most common issues are tight ankles and a weak diaphragm. The achilles tendon paired with the calf muscle are the shock absorbers and spring action. An impaired range of motion limits the shock absorbing and spring action of the ankle. Without a strong diaphragm, oxygen cannot be consistently delivered to the muscles.
Efficient and controlled breathing during running is essential to properly assess the body and improve form. Mouth exhales lead to greater water loss but are the only viable option for most people, at least at first. This is because of the tremendous air hunger that running creates. Following an 80/20 rule is a great way to get faster and avoid injury. It will also allow for the maximisation of nasal breathing, especially during inhales. 80 percent of training runs should be purposefully and comfortably slow. Slower runs emphasises aerobic exercise and puts more stress on the cardiovascular system. 20 percent of your training should feature anaerobic or high intensity segments that go above your normal pace. Anaerobic running or sprinting puts more stress on the muscles and requires good form to avoid injury.
Warming up prevents injury and prepares your body for physical activity. A good warm-up should start with mindful breathing and breath holds while sitting and walking. These exercises can help increase lung capacity and oxygen flow, which are essential for running. Next, incorporating dynamic stretches can help loosen up the muscles and increase range of motion. Dynamic stretches can include walking lunges, leg swings, and high knees. Additionally, incorporating light callisthenics such as jumping jacks, push-ups, and squats can help activate the muscles and increase blood flow. Do not forget to properly activate your lower trapezius muscle before a run to help
Finally, jogging lightly for a few minutes can elevate your heart rate and get your body ready for the run. By implementing these warm-up strategies, you can help prevent injury and prepare your body for a successful run.
Battling the mind during a run
Running can be a tough physical and mental challenge, and sometimes the biggest hurdle can be the mental resistance that occurs at the beginning or during longer runs. The mind can easily give in to the fatigue, pain, or boredom, but there are ways to battle this resistance. One effective strategy is to break the run down into smaller, achievable goals. Focus on running to the next tree, or to the next curve, and before you know it, you will have covered a significant distance. Another way to overcome mental resistance is to use positive self-talk. Remind yourself of the reasons you started running, and of the benefits you will get from completing the run. Finally, distracting yourself from the pain and fatigue with music or visualisation can help you push through the mental barriers and complete the run.
Mental resistance can also present itself before starting a run, making it challenging to even lace up your shoes and head out the door. One way to battle this resistance is to establish a routine or a schedule for your running. If running is a regular part of your day, you are less likely to resist it. Another strategy is to visualise yourself after 6 months of running. Hard work for a sustained period earns improved fitness, mental clarity, and stress relief. Additionally, setting specific goals and tracking your progress can motivate you to push past the mental resistance and take action. Visualise yourself completing the run successfully and how you will feel after finishing. Positive visualisations can help overcome any negative thoughts and prepare you for a successful run. By implementing these strategies, you can battle mental resistance and build a stronger mind.
Summary
Running can have a profound effect on the mind and body, but developing the technique and breathing to run long distances efficiently takes time and effort. Starting from zero, assessing the body and cardiovascular system, and following an 80/20 rule are key principles to improve or refine training. Warming up before a run is essential to prevent injury and prepare the body for physical activity. Battling mental resistance during and before a run can be challenging, but breaking the run down into achievable goals breaks up the problem into smaller parts.Running is for everyone, but not everyone can be fast, regardless of body type. Remember, if you cannot run, just walk.
Reading this makes me want to start running again! 😭