beginning to run

Last summer, for similar reasons, I started to run with the couch to 5k app as well. I felt drawn to running, thinking that eventually I could move into trail running – or hey! Maybe do a half marathon by this fall. Oddly enough, I just got bored with running after a while (I'm running….I'm still running…ha!), and I found that I didn't much like trail running, because I actually realized I didn't want to fly by all of the beauty (I wanted to absorb it at my normal pace). I stuck with running up until my JMT hike this summer, and didn't notice much of a difference on the trail . But, on the JMT, I actually came to terms with the fact that I just wasn't enjoying running and was forcing myself – so I decided to let myself give it up for now.

I've since started swimming for and hour a few times a week, and got a weighted vest and on the other days I do stair climbing to maintain my backpacking muscles. I find the changes I've seen in my cardio, endurance, and muscles from swimming blow away what I saw from running, and I enjoy the stair climber more as well (and find I push myself harder doing both than I was when I was running).

So, this is obviously just my personal experience with running – but I suppose the take-away can be that there are other cardio/endurance options out there, and running just isn't for everyone! And thats okay! You may fall in love with it (and I hope you do!), and you may not – but I think make sure whatever it is you're doing for cardio is something you enjoy :)

*Erica*

Hi Diane,
I recently wrote my story about beginning to run on my blog.
Note: this is not a hiking blog–it’s a (true) storytelling blog.

Quick summary: I took on running from a “microprogressions” mindset: instead of going for mileage goals, I started extremely small–a few minutes, less than half a mile, but did it every day. That soon grew to a mile or more a day. This consistency means that running has become a habit like brushing my teeth, and I’ve seen huge changes to my health and my hiking capacity. A mile or two a day doesn’t sound like much, but when I look back over the last year and 3/4, I’ve run between 600 and 700 miles. I’ve become a runner.

I also found a book from the 70s called “The Zen of Running” to be inspirational, especially this quote:

---

“from the experience of running meditatively,
I learn that potentially my entire life
can be lived meditatively .
and it seems to me I should learn to live it so .
to me this means that I will be
calmly, courageously, alertly, intelligently, energetically
present for each moment of my living
until life is done with this body .
so one aspect of running meditation
is the sheer joy right now of this running .
another aspect
is the learning process
which uses this running as a metaphor
for all the rest of my life .”

---

Enjoy the running, Diane. Best of luck!

The largest problem that I've encountered with running is in getting myself to see my "short" runs for the week (3-5 miles, usually, these days) as more than just mileage filler.

If I do intervals and form work on those days, my long runs (about an half marathon right now) are MUCH easier. Maintaining pace and finishing out is much easier than otherwise.

The only other thing that has caused me trouble is running hard on pavement in unpadded shoes. On pavement, I need a minimum of three millimeters of padding to prevent stress fractures and bone bruises. On trail, I just need a decently stiff midsole. I usually run in flats (zero drop) with a forefoot or midfoot strike.

Hope it helps!

Mostly been a reader on BPL so far owing to my lack of backpacking experience, but running is actually something I know a thing or two about!

A program like Couch to 5k sounds like a good way to start. Committing to a schedule that gradually builds up is important for avoiding injuries but also for the confidence booster of successfully working your way through it. I had no running experience the first summer before I started running high school cross country. That summer, my coach gave me a 10+ week schedule that started with runs of only 1-2 miles. I had to stop and walk plenty of times during the middle of these early runs. I stuck with it and running has been a large part of my life since then. Friends often despair because they can't even run a mile without stopping, and it can be hard to convince them that everyone starts that way and the key is to start small and stick with it.

Are you planning to do a 5k race at the end? It could be a nice motivator, and there is something special about running in a race. Many don't want to race due to the pressure of competing with others. But unlike other sports, the competition is ultimately with yourself, and the others are there to help you have fun and push you to your goals. Many of the races I've run in I've spent a significant portion of the race neck and neck with someone else. At some point, one of us will tire and encourage the other to keep it up. Who ultimately finishes first is irrelevant and you finish by congratulating each other, grateful for the extra motivation and support during the run. To me, this is the beautiful thing about running races versus competing in other sports where winning is emphasized. Of course, I got my start racing in high school and am more competitive than most casual runners. But friends and family who starting running non-competitively have also gotten enjoyment and motivation from local races.

If things get boring, try to mix it up. Find a running partner to run with occasionally. Try running in new locations, on different surfaces, different types of workouts.

Although by necessity (no car) most of my running is on roads, I much prefer trail running on hilly terrain. The landscape goes by faster, but you get to see more of it than when hiking. But ultimately, it is running, not hiking, and is as much about the physical challenge as anything else. Running can turn a relatively mundane local trail (with lots of other hikers, near roads, one you've hiked before, etc.) into a new joy as your focus shifts to the physical challenge of moving over varied terrain. Running allows you to glide over technical terrain in a way that is not possible when walking, as you shift your balance, choose where and how your foot lands, etc. However, being able to do this well takes experience so don't get discouraged early on. Don't be afraid to walk steep stretches. Also, many dread downhill sections but practicing them will make them easier and more enjoyable.

Running in your Lone Peaks sounds good to me. I also run in zero drop shoes. A few thoughts: Like John, I have gotten into trouble running too many miles on pavement in shoes with zero padding, but also on rocky trails. I think the Lone Peaks can deal with the rocks better than my Merrell Trail gloves. Having multiple shoes with different cushioning/rock protection for different distances/surfaces can be useful. Pavement might wear out the lugs of the Lone Peaks faster than trails. I stick to zero-drop shoes to maintain my calf strength. There were times where I was doing 20+ mile runs in my 10mm+ drop ASICs and still only had the calf strength for 2-4 mile runs in flat shoes.

I think the key to avoiding injuries is consistency. If you take a few weeks/months off, force yourself to work back up gradually. It is too easy to return to running with too much speed/miles and get injured, and some self discipline is required because it feels like starting all over again. Whether or not your big muscles (calves, quads) are getting sore is not a good indicator of how your smaller muscles/tendons are doing.

Exercises focusing on one-legged balance, hip and glute strength and flexibility as well as foam-rolling have been important for me recently in dealing with knee and IT band problems. I would happy to share more about these but I think you can find a lot of good exercises online. As your miles increase they can be a good way to prevent knee issues.

Calf strength was the other reason I wanted to start running. Striking with a mid foot or forefoot strike feels very natural in the flat shoes, and I'm reaping the rewards on the trail already.

Knees I worry about. Both my parents have needed knee replacements, one of my sisters does too. I have had some knee pain, but so far a day or two off and stretching have solved it. Shins also have been a weak point. Is there any evidence I might be doing more harm than good?

If there is a 5k nearby when I'm ready, I might consider entering, but for me it's a means to an end, not the end itself. I have had a little of a runner's high already, enough to make me chase it some.

I have many of the same concerns about my knees. I spent a decade throwing myself off of high places with wheels strapped to my feet and both knees are…less than stellar, shall we say.

However, I've found that a mix of using the most minimal shoes I can get away with (to note stride issues as foot discomfortbefore it impacts my knees), lots of strength training (squats and lunges are your friends, given proper form and stretching, as they work your hip stabilizers), biking on my "rest" day (helps with knee tendon and ligament strength) and a mix of running surfaces (I try to avoid running on pavement for more than a week straight) make for a decent running experience.

Also, the paramount thing: listen to your body. Pain exists for a reason.

YMMV, as always.

"Any mistakes you made you think others should avoid?"

Take your time increasing the intensity and duration of your runs. Your cardio vascular system will adapt faster than your muscles, ligaments, and tendons, so resist the urge to let your cardio capacity be the limiting factor when running. Instead, pay very close attention to how your soft tissue reacts, both during and after your runs. Also, run on soft surfaces when you can, particularly until your soft tissue has adapted to the stresses of running.

Exactly what Tom said!!!!!! SO important!

Many years ago, when I first started running, I quickly got caught up in the joys of it, and — literally — ran myself into the ground. After being plagued with many bouts of tendonitis (I was on a first-name basis with my Sports Medicine doctor by the third one), I finally backed off enough to let my soft tissues "catch up" with my cardio.

It's been pretty smooth sailing since then, but having the patience to take it slowly at first is difficult.

"It's been pretty smooth sailing since then, but having the patience to take it slowly at first is difficult."

Many, many of us have travelled that well worn path, Valerie. The sheer joy of being in motion with both feet off the ground for even a millisecond is heady stuff, and the beginner's temptation to throw caution to the winds is darn near irresistible. With predictable results. I sure learned the hard way on several occasions early in my running career.

When I first started running I couldn't jog for a full minute without stopping. My respiration was at max and my heart rate was probably also at max. This was not motivating! My wife encouraged me to keep it up for two weeks. That is was her cross country coach told her when she first started. After exactly two weeks I went to stop, only because that was where I shopped the previous day. I didn't stop and realized that I did not need to stop at all. I was only running 1.5 miles, but what an improvement!

Recently I have been having trouble keeping a schedule. Sometimes I miss an entire week, other times I only get out once or twice a week. I was struggling and had convinced myself that I had to stop (and walk). After two weeks I wasn't getting any better. I decided I wasn't going to stop, period. As soon as I came to my first typical stopping point I was really struggling. As soon as I passed it I magically wasn't struggling anymore! I would have never believed that I was susceptible to something like that. But, there is a lot of mental discipline required, at least for me. BTW, I am at 3 miles now.

And yes, this has made hiking easier. I am in much better shape and my breathing is never the limiting factor when hiking anymore.

" Any mistakes you think others should avoid? "

many beginning runners think they must be running hard every minute they are running.
this is why they can't run very far, or even get discouraged and quit.

running at 60% of capacity is just fine.
also, alternating running and walking is just fine, run half mile, walk half mile etc.
the key is just doing something.

Hi,

I have been running for close to 14 years, so unlike backpacking I can give some advice on running :)

I agree with what everyone said above, but there is an added benefit to running that I don't think it was mentioned: it improves your mental stamina and this also helps with backpacking (at least helped me).

If you stick with running you will soon realize that there are good and bad running days, just like in life, and if you push thru the bad ones you will develop your own techniques for dealing with adversity. You will be able to use that backpacking, be on a long and hot climb or on a rainy and miserable hiking day.

My own technique is to create small targets and "celebrate" when I reach each one. On really bad days (normally towards the end of the run when I am already tired), I count steps up to 10 or 20 and start again.. this helps to take the mind out of the suffering.

A couple more things.. what I said above doesn't apply to pain from injuries. You do have to listen to your body. Also, beginning to run is difficult for everybody. With time you will develop enough conditioning and will start to have more easier runs.

Hope this helps.

Fausto

I'm returning after a threeish month hiatus. I use the personal running trainer ap. It includes interval and tempo runs among other things. You can use it with a smart phone but I just make a mental note of what my running agenda is for the day.

I've found the interval training has been really helpful for me to run incrementally longer distances. I'm currently training with the PRT's 1/2 marathon program so week one's interval day is three sets of running six minutes and walking three minutes. Week two is four sets. Etc. The 1/2 marathon program is only three days per week but I believe the full marathon is four days per week. Not sure about the 5k.

I'm on my second Garmin watch. It's cool to see all the data afterwards and compare the layers (eg heart rate compared to elevations gains).

Have fun and listen to your body.

Best advice I can give you is go straight to the trails. You'll get quicker results, be more motivated and have less injuries with trail running. It will be more difficult because running on pavement is more of a lung workout than a full body workout that trail running is.

Trail running is great fun that will be something you want to do instead of have to do. I can't run on pavement at all nowadays because I get so damn bored from the same repetitive movements. With trail running, every step is different which keeps you much more mentally engaged as well as distributes the physical strain to develop balanced muscles and lowers injury.

Don't worry about how much you have to walk, you're still building strength.

Don't care about your mile times, that doesn't matter at all on the trail.

Don't care about your mileage, as long as you are dang tired after your run and you had a blast, that's all that matters.

I was a consistent runner for about 35 years, progressing from one to two milers to marathons. It made an enormous difference in my hiking/climbing and in life in general. I also biked a lot and increased the biking as I aged.

Maintain an active lifestyle with a balance of running, swimming, biking, or other vigorous activity.

Oh how I envy you runners out there!

Every time I've tried running in the past, things start to hurt–namely, my knees and feet.
I think some prior knowledge on form and technique would be helpful. It is also possible that I may push myself too hard since that's a tendency of mine at times.

Any good reads, specific tips, or advice out there?

"Every time I've tried running in the past, things start to hurt–namely, my knees and feet.
"

My knees always used to hurt. Still do, if I don't warm up sufficiently. I saw a PT two or three years ago. She analysed my posture and gait (albeit walking) and prescribed a set of stretches and exercises. At the time I struggled to finish a mile. Two weeks ago, I *really* struggled to finish 18. Anyways, PT. yeah.

Start off slow with very little distance, like 1 mile. Seriously. I suspect your knees are hurting because you are striking with your heels or your IT band is tight. Starting off slow will ease your body into it without going through the injured-healthy-injured cycle. Be patient.

Also make sure you have good shoes that are suited for the way you run. Do you land on the inside or outside of your foot? Are you running on pavement or on dirt trails (my favorite)? Choose a shoe that fits well – feet are different and one shoe brand may fit better than another in the same size.

I started running about 5 years ago before I paid any attention to any of this – and my knees hurt, I got shin splints, was sore, etc. After a while, I switched to minimalist shoes because nothing else was helping. It forced me to land more on my forefoot without any heel striking and to keep my distances short. As my calves got stronger, I switched into a slightly more cushioned shoe and I was able to run longer distances. I will also add my caution about minimalist shoes since I mentioned them. Don't go out and get a pair and expect to do a long run off the bat – just don't. Transitioning to a minimal shoe takes time – it took me at least 6 months. Remember, be patient.

Thanks Sharon and Mike!

Mike, I will try to stay mindful of how I land on my foot. For hiking and walking, I think the Altra Lone Peak is tops for comfort! It is a zero drop shoe, so maybe I can start running in these if I take it really slow.
I suspect running ~ 1 mile to get going will illuminate any errors in my gait or landing before they turn into injuries.

I appreciate the advice, and I'll make it a point to be patient starting out. :)

Hi all,

I have been a runner since I was a kid (now in my mid 40s). I would highly recommend the monthly "Staying the course" articles by Runner and Physical Therapist Joe Uhan on irunfar.com covering efficient running form and injury prevention, management and treatment.

Some general pointers:
1) Aim for around 180 foot strikes per minute (count how many times your right foot hits the ground for a period of 10 seconds – 15 is what you're aiming for) if you're much below this you're probably over striding.

2) As a beginner it can be hard work to maintain good stride rate and form for any period of time, don't be afraid to stop running for short periods to allow yourself to recover. Learning to run well is hard when you're not tired, almost impossible when you are. "Flog yourself" a maximum of once a week.

3) Expect a bit of musculo-skeletal pain, but not too much. I know that's not very specific, but pain is entirely subjective. Objectively if pain is causing you to limp then it's definitely time to bail on the run.

4) Don't be afraid to see a good (seek recommendations from other runners) Physical Therapist whether or not you're injured, they will observe your posture doing 1-legged squats, lunges, bridges etc. checking for muscular weakness, poor coordination or mobility in running specific movements, and can give you advice and exercises to correct these. You can DIY this to some extent with the book "Anatomy for runners" by Jay Dicharry (not as dry ,or as long as the title might suggest)

5) If you become injured think about why it happened.

6) Not running for long enough will generally cause your injury to go away, but if you haven't addressed item 5 then it's probably going to come back.

7) Beware of lists "5 sessions for your best 5k!" type of stuff, great for selling magazines, generally poorly thought out and sometimes idiotic.

8) As with most things read widely but sceptically. Beware of fads and gurus.

9) If you're running for an hour or less in a temperate climate, you don't need a drink, if you're going longer, let your thirst be your guide.

10) Trail running is good, but so is road running if you can run on soft surfaces, but roads hurt, you probably need to pay more attention to your technique.

11) Running frequently and moderately is good (3 or more times a week, building up gradually)

12) The majority of work should be done at the hips, everything else should, ideally, work smoothly and relaxedly to allow your hips to exert force backward and downward on the ground.

To carry on further would be unlucky perhaps ;)

Dave

Heck yea, Dave! That is some awesome advice!