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this week in running

Posted by pavni Aug 18, 2008

i started off my 24th year of life with a few miles in the galena hills! it was really fun to have some entertaining ups-and-downs in the terrain. when we got back i did my 12 miler (although i think that it was actually around 11 since it got dark really fast on my way home). yay for running into a new year!

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Understimate Stretching*




Lack of Support*




Lack of Belief*








Wrong Goal*




Wrong Training Program*




Starting too Fast*




Lack of Knowledge*











#10 Underestimate Stretching



Many beginning runners finish a run and neglect to stretch

enough or even at all. They then find themselves tight and sore and

eventually with a running injury. Do not neglect the importance of

stretching! Stretch within 15 minutes after every run and take your

time. As you progress through training, add a few seconds to each

stretch and build up to 20 seconds or more per stretch. Benefits will

include less soreness, greater flexibility, longer stride, and much

more. Do not underestimate the importance of stretching.



#9 Lack of Support



Many runners do not share there goal with their friends, family,

or co-workers. Why not? Afraid of what they might say? Afraid you will

tell them and then fail to achieve your goal? If so, that’s all the

more reason to tell them! It will give you lots of extra (and needed)

motivation. Fear can often be the most powerful form of motivation. Use

it! They should be supportive of you. All you have to do is tell them

you are training for a marathon or half marathon.



Do not feel compelled to keep them updated on your progress

though. Unless they are a runner, they simply will not understand.

Think of that friend or co-worker who insists on telling you about

every shot they had yesterday playing 18 holes of golf. Do you really

care to hear about it? I don’t! Still, tell them early on that you have

decided to run a marathon or half marathon. It will work in your favor.



#8 Lack of Belief



Often, a beginning runner will start training and have a very

difficult time completing their first 5-mile run. They don’t see how

they can possibly run more than that, much less 13.1 or 26.2. They stop

right there. Done. Finished. They CAN do it, but they can’t because

they don’t think they can. Did that make sense?


“If you think you can, or you can’t, you’re right.”

-     Henry Ford

Choose to believe you can!



#7 Motivation



There are lots of things that can (and will) come up during

training that can cause you to lose motivation. It is very likely that

you will miss a run or more due to circumstances that come with life.

Whether it is bad weather, illness, working late, mild injury, or

whatever, NEVER lose sight of your goal and choose to see the situation

as positive. Remind yourself of the feeling you will have when you

achieve your goal. Do not lose motivation.



#6 Wrong Goal



Many first time runners naturally think they should set a

marathon finish time goal. This is not the case. Your goal for your

first marathon or half marathon should simply be to finish. If you push

yourself too much, you are dramatically increasing the likelihood of

injury and not even seeing the starting line. Set a time goal for your

next marathon or half marathon. This may sound strange, but it is quite

wise. Be smart and set the right goals.



#5 Wrong Training Program



This really relates to goal-setting. Many runners follow a

program of greater difficulty because they want to achieve a certain

time. Then they fall victim to injury or just can’t handle the program

so they quit. Choose the right program for YOU!



#4 Starting Too Fast



Many runners begin their training and feel they can run more

than the scheduled training. What do they do? They go the extra mile

(or more). Sure, we were all taught to "go the extra mile" while

growing up, but don’t take it literally! In any training program, there

is a reason for gradually increasing mileage each week. If you feel

really strong when you begin training and want to run more, PLEASE

resist the temptation. By going the extra mile, you are substantially

increasing the likelihood of injury. Stay with the program. Believe in

yourself and the program. Achieve your goal!



#3 Lack of Knowledge



Many beginning runners decide they want to run a marathon or

half marathon and just start running. No homework, no schedule, no

advice, no nothing. They just start running because they think they

simply need to get in shape to start training and then they will figure

out the rest. In 2001, I fell victim to this one! I decided I was going

to run a 26.2-mile marathon. I just started running to get into shape.

One mile, two miles, three miles…I was a natural! Week 3 came along

and, after running three miles, I decided I could double it and then

ran six miles. The next week, I blew my knee out and was done before I

even started training. While I must admit I am embarrassed to share

this failure with you, I am glad to do so if you will learn from it.

I’ve held up my end of the bargain! Will you do yours? Do not fail

because of ignorance like I did in my first attempt. Educate yourself

on training as much as you can before you begin training. If you are

reading this, you are already on your way to beating the #3 mistake!

Give yourself a pat on the back.



#2 Hydration



Many runners suffer from dehydration because they underestimate

how much water their body needs during training. Drink during your long

runs. ALWAYS weigh yourself before and after a run and get your body

weight back to what it was before the run. Do this by drinking plenty

of water. Your urine should be light yellow to clear. Dark yellow means

you are not adequately hydrated and need to drink more water. Be smart

and stay hydrated! Stay away from the hospital! Cross the finish line!



#1 Injury



Many beginning runners make the mistake of piling on mileage

much too fast. Maybe they started training without even building up a

base during pre-training! They notice soreness in their shins or knees

and ignore it. They keep running and BAM!, it hits them. They’re done.

Game Over. Be aware of the warning signs and how to treat them. Be

aware that injuries can sneak up on you with NO warning. Be smart and

start easy. GRADUALLY build up and take your rest days seriously.

Remember how many of the other Top 10 Rookie Mistakes lead to injury.

Do not let injury keep you from achieving your goal.









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the next one!

Posted by pavni Aug 2, 2008

hi! so, i started training june 14th for the next marathon... the 2008 nationwide better health columbus marathon ( i am now a few weeks in to training and the event is october 19th. i am following a running plan that i found online from runner's world, and i think that it's given me more flexibility to schedule my runs. the long runs are on sundays, since the race is on a sunday, and the other two runs during the week are tuesdays and thursdays (and sometimes saturdays).


so far, it's been really fun to run and this morning was my 5K day. i ran the champaign c-u-in the park route that is mapped out (by faded orange spray paint) around the block. tomorrow, it's a cut-back week run of 6-8 miles in preparation for next week's 10 miles. hooray!



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