More than just a sport

Over the past weeks this blog has explored the many areas of running that have close connections to life.  I have talked about the trials of running, the pain, the physical and mental difficulty, and many other aspects that make running such a unique sport.  In this post I hope to wrap all of that up and think that I may have gotten a few of you out on the road.

As I have constantly pointed out, running is not an easy sport.  It is commonly mistaken for a simple activity that requires mindless effort, after all, all you do is run right?  It is a very simple sport.  It's beauty lies in the purely primal nature.  While it is just running, there is an internal battle raging within our mind that threatens to corrode our physical effort.   Yet as runners we learn to accept this battle and push through.  We enjoy the simplicity of a running as we hear only our feet hit the ground and our sharp breaths.

As for motivation we as runners see something ahead of us.  As Arthur Blank wrote, "I run because it's so symbolic of life.  You have to drive yourself to overcome obstacles.  You might feel that you can't. But then you find your inner strength, and you realize you're capable of so much more than you thought"  The symbolicalness of running is hard to miss.  If you think of running as a great journey, you can draw so much on the lessons learned in running.

When we start running it is hard.  It sucks and it really is not that fun.  Being out of shape and wheezing hurts.  Yet after a few weeks, pushing past the simple physical discomfort has become a simple thing of the past.  Yet everyday new obstacles come our way, like when the only way back home means running up a hill that you swear will kill you.  Or the run that you just feel like crap on, or even an injury.  Yet runners overcome all of this in life and on the run.

The journey never ends with running.  New experiences are constantly coming.  Running partners, new trails, and races bring excitement and adversity into the sport.  These experiences make us better runners and better people.  While the things we learn as running benefit us physically, they translate to our everyday lives.  As we learn to push past pain and hardships, we become more motivated and driven.

The journey of running never truly ends.  Each run is a new adventure, and an opportunity to truly find ourselves.  There are many reasons why people run.  Some run for the thirst of competition, others run to stay fit or simply enjoy the weather.  Whatever your reason, enjoy the sport and all it had to offer.

Your best Buddies

Typically on this blog I focus on the many parallels between the sport of running and various aspects of our daily lives.  This blog however I would like to give some simple tips I have learned over the past few years of running.  In a sense I could relate these tips to my life.  These tips have been learned over a long period with many mistakes taking place before I finally learned what I needed.  It takes time to develop as a runner, and these tips I have learned mark my experience in the sport.  Of all the tips I have learned, picking the right running shoe is the most important.  

I once heard a quote from my coach that went something like, "Cinderella is living proof that a new pair of shoes can change your life".  While the most important part of a runner is attitude, something has to carry that attitude; and the feet are the poor suckers who get stuck with that job.  The feet are without a doubt the most important part of the body to take care of for a runner.  Care for them and they will carry you the distance.  Your shoes are your best buddies.  What this means for you is buy the right shoes.  

When I was team captain, I encouraged so many of my teammates wearing flashy Nike running shoes that were lightweight, but offered no support.  When it comes to shoes, everyone is different.  Different shoes are better for some, but a general rule of thumb is to buy shoes with a lot of support.  

Those with very flat feet need the most support of all.  

There are four main categories of running shoes.  Runners World recognizes 4 types of shoes: Minimalist, Performance, Stability, and Neutral.  Minimalist shoes are lightweight and should only be used if you have high arches and are running fairly short distances.  Neutral is a good balance of support and weight, while stability is best for those with flat feet.  Performance shoes are generally for track workouts or races.  To determine what type you need, I would generally try to go to a speciality running store for the owner to advise you.  This also means you should never order shoes online unless you have tried the shoe before.  

When purchasing shoes keep in mind a few things.  The type of running you do will determine your shoe needs. Depending on how far you are running, you may need more stability.  If you are running long distances, a stability shoe may be best.  However, if you are generally running shorter distances with a focus on speed, neutral shoes are your best best.  Secondly, although it seems obvious, purchase a shoe that fits properly, which basically rules out online shoe shopping.  A shoe that doesn't fit makes you injury and blister prone.  Thirdly, Nike shoes, as cool as they are, are bad for your feet. If you are willing to spend the money, try looking in to Mizuno or Brooks.  

If your feet fail, you won't be running too far.  There is a lot of awesome running gear out there, but the most important part is your set of sneakers.  Invest in a good pair that fits your needs and keep those feet happy.  Keep them happy and you as a runner will also be happy.  

Does the Hill ever end?

I often hear my friends and others speak about running in such a negative light.  So many people dislike running, but by far the biggest complaint I hear from those who do run are hills.  The hill is the nemesis for runners, the arch enemy, the dream crusher, foe, the hated companion, and the maker of misery.

I for one, have learned to give running hills a chance.  I have grown fond of the quick pain they bring about, but also the difficulty the present.  Purely from a training and exercising perspective, hills do wonders.  Consistent hill training is excellent for building muscular strength, as well as endurance.  Running coach Joe Catalano once said, "Many people shy away from hills.  They make it easy on themselves, but that limits their improvement.  The more you repeat something, the stronger you get" (Running.about.com).

While his point is obvious, Catalano is exactly right.  Too many people shy away from hills in their training.  It is easy to have a nice flat run with an easy tempo and rhythm, and lets be honest, nothing ruins a long smooth run like a sharp incline.  Yet we as runners loose something valuable when we choose to skip the hills.

Unless you live in a relatively flat region, there is no good reason to be skipping out on hill training.  According to Runners World, "on uphill sections your muscles contract more powerfully than usual because they are forced to overcome gravity to move you up the hill. The result is more power, which in turn leads to longer, faster running strides".  The benefits of running hills in essence are an increase in running economy, increased strength and form, which in the end all benefit you as a runner.  

As always, running has such a deep connection with the trials of life.  Hills in plain language suck.  They hurt, and they hit you when you are already tired.  Similarly, the events in life can seem to be a battle.  They hit us when we least expect it, and a long uphill battle ensues in which we struggle to make it to the top.  When we see the hard points like an exam, a new opportunity or anything difficult, what does it say about us as people if we simply choose to choose the easy flat path.  

My cross country coach always told me that "the uphill is always followed by a downhill on the other side" when I complained bitterly about the Mount Everest sized hill he made us do workouts on.  Its true in life and running.  The trying moments in life will be lost in the pride and sense of accomplishment we feel from overcoming the odds.  Getting up over the crest of the hill will burn the lungs, yet the downhill will reward us with a small reward.  

So hit the hills, ignore the burn and keep the chest up as you go.  Get up and over and enjoy the road that lies ahead.  

Mind Game

To say running isn't the most glamorous sport is an understatement.  I spent my high school cross country years being made fun of for my uniform "short shorts" and listening to others call running an activity rather than a sport.  I never gave their taunts much thought, because I love the sport, and despite what you classify it as, it is a very difficult sport.In previous posts, I have discussed the pain and difficulty in being motivated to run, which all have to do with the physical pain.  Yet the crux of running and the true difficulty is in the mental aspect.  Running is not the most physically punishing sport like football or rugby, but it is the most mentally demanding.  

In the world of 1980 Boston Marathon Champion Jacqueline Gareau in regards to running,  "The body does not want you to do this.  As you run, it tells you to stop but the mind must be strong.  You always go too far for your body.  You must handle the pain with strategy...It is not age; it is not diet.  It is the will to succeed"(running.about.com).  In my last post, I spoke about the ability to push through pain and the mental strength it takes.  Yet mental strength goes past simply pain.

While pain is a formidable obstacle mentally, other factors like distance, weather, stress, time constraints, nerves, or simply a bad day can play an even bigger part.  The difference is that while pain is imminent in running, the unknown that comes with the distance needs to be overcome.

For me the two biggest mental obstacles in both running and my daily life are the distance I have to cover that day, and overcoming a bad day.  When I run I obsess about the distance I have left to run which often demoralizes me.  It ruins my pace and effectively destroys the run.  In my daily life I spend so much time looking forward to the next assignment or the next day that the pressure eventually gets to be too much.  Quite simply I psych myself out.  Having a bad day of running is inevitable, but once I start running and I know I feel slow or tired, I once again feel downtrodden and demoralized.  And in my daily life, having a sluggish day puts me in a terrible mood that I struggle to overcome.

Running a race comes to one pivotal point.  The problems I have with bad days and focusing on the distance are inevitable.  Yet, the one moment will come when a runner must decide to either quit or push on and succeed.  This is what sets running apart from all other sports.  It is this one mental decision that has to be made that will determine the outcome.  We as students have that same moment to determine how we proceed.  This moment of mental decision is truly the core of running and mental strength.  It marks the true primal purity of the sport of running, and it is the reason I have fallen in love with the it's simplistic beauty.














http://running.about.com/od/runninghumor/a/Quotes-About-Mental-Aspects-Of-Running.htm

Pain

In my opinion there is truly no greater analogy for life than the beauty and intricacies of running.  The ups and downs, trials, uncertainty and the almost primal motive parallels so closely with life.  The variety of results, never ending open roads and uncertainty truly encapsulate what life is.  

The closest parallel between life and running is pain.  Haruki Murakami wrote in his book When I Talk About Running "Pain is inevitable, suffering is optional".  I think this quote truly embodies the relationship between the adversity of life.  

I have yet to find someone who is a stranger to the lactic acid buildup in the legs or the terrible burn of the lungs.  I guess you could call it the veiled beauty of the sport.  At the bottom line, running truly does hurt.  It is painful and there is no way to escape that inevitability.  

Casual runners, competitors, and enthusiasts young and old have experienced the pain of running.  It hurts to push your lungs to breath faster and heavier.  It is painful to keep your legs moving up a hill or summon the last bit of energy to make it across the finish.  The training, or even a simple day when  you just feel like crap can be downright tough.  

Even more difficult is the mental pain running brings.  It is often said that running is 10% physical and 90% mental.  And I could not agree more.  As I have mentioned before, running is a battle against yourself no matter the level.  Getting out there to actually start the run is difficult, but pushing past the physical pain truly is the battle.  When it gets hard, there has to be a decision to press on and achieve the goal you have set.  Sure, running really can be hard and during a race, the pain is hard to overcome.  But at every point, we as runners can choose to be mentally tough, take control, and beat the whatever the run or race has in store.  

From a more pessimistic view, running is much like the pain in running.  It hurts, its hard, and no matter how long we experience, there will be pain.  Beyond physical pain, we all know life is a mental game, one where we choose our course.  Only we can decide how strong we will be as we traverse what lies ahead.  

What makes running such an important sport is how relatable it is to the journey of life.  There is so much to learn from being as runner and pushing through pain.  By being a runner, you can learn to translate the mental toughness and ability to push through pain in all facets of your life. 

http://www.goodreads.com/quotes/tag/running

Nerves

If you are anything like me, just about everything causes stress and nervousness.  A simple quiz causes me to break out in sweat, and an exam causes a near heart attack.  Why? Because I want to succeed and do the very best I can.  Performing brings out the best of my ability, but also a huge amount of stress that I somehow need to manage.

Running anxiety applies to any level of running from a race to a workout.  It is a quite common problem with lots of runners.  When I run, if there is pressure from either my team or myself, I freak out.  Like anything in life, pressure if hard to control.  Trying to meet the expectations we set for ourselves or the ones others set for us can be downright unpleasant and stressful.  Naturally we want to do out best and meet the goals and expectations to fulfill ourselves.  

Nerves can effect all runners, from the most casual to the hard core marathoners.  As Competitor.com puts it, "If you’ve been in the sport long enough, however, you’ve undoubtedly had a running friend who was scared to race, or you’ve been stricken with racing anxiety yourself."  While we might not all be racers, all runners suffer from nerves at different times.  I generally throw up before every race in pure fear of failure to reach my goals, and both of my roommates secluded themselves for hours before the start of the race.  In racing, this was normal for us.  Doing that first 5K that you spent weeks training for can be an overwhelming feeling.  

Even just running for fitness or beginning the sport is daunting.  Underachieving and not hitting your time goals or weekly mileage creates nerves.  Another frequent problem all runners get at some point is focusing on the watch and becoming demoralized by their poor performance.  Even basic factors like feeling embarrassed of your pace of running shape can cause runner anxiety.  The point is, like most things in life, running can cause anxiety, especially when we become more serious about the sport.  

The key as always is to manage the stress.  Personally I just accepted the anxiety and realized that it meant I cared and it truly made me more focused on performing my best.  Livestrong.com recommends controlling breathing while running and just staying relaxed.  Alleviating your stress could be as easy as just getting rid of the watch and moving the focus to having fun rather than obsessing.  

There is no one true way to relieve runner's anxiety.  Like stress in other parts of our lives, we constantly need to find ways to deal with it that work for us.  

http://running.competitor.com/2014/02/training/four-strategies-for-overcoming-racing-anxiety_49812


http://www.livestrong.com/article/176070-how-to-overcome-anxiety-while-running/

Get Away

Up until now, I have focused mainly on running as a competitive sport, or as an activity meant mostly to prepare you for a race or to gain fitness results.  These are all extremely valid perks of running which need to be discussed, but they are far less important than the pure beauty of going for a run to "get away from it all".

A few hours ago the stress of exams, homework, lack of sleep, and fitting in everything else I do hit me.  I was becoming overwhelmed by the world and the only thing I could think to do was go on a run.  Usually I need a reason to run like training for a race or I simply have no motivation of a run.  But this run was different, I didn't feel the need to run fast or hit the hills.  Rather I ran for the pure thrill of running and the chance to further explore campus and take a break from my hectic routine.

I do not know what it is about a late night run to alleviate stress.  There is a certain freedom and control involved as if you can take control of your life and decide the course of action for the duration of the run.  In a world where I often feel so lost, I determine the next step, the next turn, or the next trail.  It is truly my time.

There are no grades, tests, exams or studying to be done.  On an emotional level running is an escape from reality.  And there are no people, it is you and the road, enjoying the run and the serenity.
Sometimes, a run with someone can be just as refreshing and restorative.  Spending time with a friend outside of the monotony of studying and class can be a great way to relieve stress.

Running doesn't need to be chore that is forced into your routine.  Make it fun, use running for your life.  More often that not, it is a tool to benefit your life and improve yourself.  Utilize it and explore what it can do.  Many find it an excellent time to reflect and think on the events of the day, almost as a conclusion.  In addition to using it to relieve stress, I find running to play a pivotal role in my spiritual life and to connect with the natural world around me.

I urge you to step back and take a timeout.  Head out on a run to your favorite area of campus, or on a loop that ends at the Berkey Creamery.  Whatever your troubles may be, a relaxing run might be a healthier alternative to the netflix and chill for stress relief.

Maybe Tomorrow...

Before I even attempt to talk to all of you about the importance of motivation in running I will preface the post with my own failures.  I recently began to train for a half marathon, and the training plan is somewhat rigorous.  To say my motivation was low would be lying.  It was practically non existent because of the cold weather and snow.  I have found a way to get out of a few runs despite the fact that I have a goal and a plan.  Luckily, these ruts do not last forever.  

As always procrastination, seems to run supreme.  With our busy lives it can be hard enough to find time to do the basic things we absolutely need to do.  Then accomplishing the extras like personal fitness or laundry can be nearly impossible.  There is always a "good" excuse to skip like extra sleep, the weather, or friends.  The key to winning the epic battle against procrastination and the lack of motivation is to find the weapon.  

I often tell myself that I can skip a run here and there because I only run five days a week, then all of the sudden I skipped three days in a row when I truly did have the time.  Luckily I have found the secret to my motivation.  For me to be successful and motivated I need both a goal and a running partner.  I cannot find the motivation and inner drive to do a long run in the cold alone.  When I have someone by my side sharing the miserable cold it drives me and makes the run both more effective and fun.  

My first tip to any runner struggling with motivation is to find someone else to hold you accountable and to run with you.  I guarantee your runs will be faster and more fulfilling.  This might not work for you but it is worth a try.  

There are a host of methods runners have to motivate themselves.  For many music can motivate them to run and push them hard during.  Some need a goal like dropping weight or finishing a 5k.  I always feel that promising myself a small reward like a nap or candy is helpful in breaking the procrastination.  

Another effective method I use is to run in exciting places.  Get off the boring treadmill and explore campus.  Grab a friend, hit the trails and get lost on purpose.  The easiest way to get motivated is to make it exciting.  Running doesn't need to be a form of self inflicted torture that takes herculean effort to self motivate.  

Tomorrow is always a great day to run.  But so is today.  Experiment and find what works for you.  There is no right or wrong answer to how you get motivated to run.  When you finally do get up and go, the feeling of accomplishment is worth it.    

Why Do We Run?

Inevitably we question our decisions in life.  We question the rude comment we made to a friend, the junk food we scarfed down, or spending your entire weekend with friends instead of studying.  Sometimes it goes even deeper and we are unsure whether to continue on.  Maybe we picked a difficult major or are in a difficult relationship that isn't working out.  Whatever it may be, we go through times in our lives where we think twice.  

My cross country coach always explained running to me as a relationship.  For some random reason you crossed paths and you decide to take a big step and start running.  At first it is difficult and slightly awkward to get to know, but you learn to love it.  However at some point you may come to question your relationship with the sport because of the difficulty or commitment.  

It is an odd analogy, but somewhat relatable.  So you started running and you think you might want to stick with it.  However I guarantee at some point in your running career, you will question why you need to run.  I question it so often purely because of the immense time commitment it is for me.  

It is important to determine why you running.  This may seem like a something that doesn't matter, after all a jog is a jog.  But running is a tough mental game, and something that isn't always easy to stay committed.  When the question arises of why you are running think hard on it.  

This question helps determine what you want running to be for you.  The beauty of running is how adaptive of a sport it is.  You might realize this is something you truly want to improve at and that you want to race competitively.  Perhaps you just want it to get in shape or get down to a desired weight.  And for a driven few, ultra marathons and other ludicrous events await.  

It might seem useless to figure out your level of commitment to running, but I would argue against that.  It is so important to know the level you want to run at in order to determine your training plan.  Running every now and then is great, but only continuous running will provide you with noticeable benefits.  

For someone who wants to just get in better shape or run to have some time to think, try just a simple three days a week at whatever speed you want.  For those who want to really focus on balancing their workouts and losing weight, try four days a week at a pace where you can talk comfortably.  For those who want to really commit and race I would try five days a week at a pace a little faster than conversation pace.  

If you do choose to become a part of the running community, question why and the level you want to commit.  Once you do, you can tailor the sport to you and your specific needs and desired results.  

The Race to the Start

Despite the relative shortness of my life, I would consider myself a life long runner.  I focus primarily in distance events such as 5ks and 10ks.  As a long distance runner, I have developed a love hate relationship with the sport.  Admittedly it is a lot of hate, with random and short patterns of love.

Over the past six years I have taken numerous breaks betweens seasons, and upon arriving here at Penn State, taken a longer break from running than I should.  Each time I take a break, I dread the consequences of my actions.  That is, starting to run and getting back into shape, or as I am currently, trying to get into shape.  

Starting anything that involves long term commitment can be difficult.  Imagining the results of consistent running is easy.  Who wouldn't want to effortlessly glide through an eight mile run, or brag about a recent half marathon personal record? Despite the possibilities, it can be extremely difficult for many runners.  Motivation can be scare, bad weather might aid you in your procrastination, or simply your busy life can get in the way of training.  If you actually start running, it hurts.  The fierce burn of overworked lungs, the unpleasant tightness and lactic acid buildup in the legs, or the physical exhaustion make the first few runs feel like a jog through hell.  

Lets be honest, starting most things as college students takes an immense amount of effort, namely getting out of bed.  Starting the day is hard enough, let alone the plethora of tasks ranging from big or small that we begin or continue to work on.  So what can we do to combat the urge to put off the health benefits and relaxation of running?

As I said earlier it is very easy to get caught up in the end goal.  The easiest way to get into a continuous routine of running is to start short and run slow.  Trying to go far and fast will only make you hate running even more than you most likely already do.  Try something easy like committing to a schedule of running three days a week, starting with fifteen minute runs.  For any of you that have never ran consistently, the beauty of it is that running is customizable to your health needs and level.  When you establish your plan, stick to it and keep yourself accountable.  In doing so you accomplished on of the most difficult tasks in the sport.

Running is an activity that you often will hear compared to life.  There are many struggles in life that are reflected in both casual and competitive running.  To get to the end, one must always start.  So give it a try.  Brave the cold temperatures or hit the treadmill and enjoy what the sport has to offer.