How to Get Back into Running

I've had a lot of questions lately from somewhat casual runners on how to get back into running, or how to set a reasonable running goal and what is a reasonable running goal. I thought that my views on these might back interesting blog posts.

Q: I used to like running. I used to run a lot. Then I stopped. How do I get back into it?

A: First off, you need ask yourself some questions. How long has it been since you ran on a regular basis? A week? Months? Years? How far and how often were you running when you ran regularly? A lot of how fast you can return to running depends on what you've been doing during your layoff.

The answers to these questions will help you figure out how to start again. If it's been 6+ months since you ran regularly for any kind of distance (I'm thinking more than 15K/week here) then I'd suggest pulling out the old Couch to 5K program.

Couch to 5K works wonders. It features reasonable mileage increases and is challenging enough for those coming back to running to enjoy it. You might be able to jump in at say, week 4 and then go from there. But the key is to take it slow. I'd recommend repeating the challenging workouts or even whole weeks, because it's better to play it safe than to overdo it. And if you've been a runner in the past, odds are you'll start out like a bat outta hell at first because of your enthusiasm and the chemical rush of running again.

I'd also recommend signing up for a 5K race 8-10 weeks out. It's great motivation to stick with a training program and enough to push you out the door on the days when the weather isn't perfect.

If it's been less than 6 months, then you can ease into a run/walk routine at a slow pace. The key is to get used to the stress of running without overdoing it. When I came back to running, I ran a 7 min/km pace (11:30ish/mi) and gradually increased my run walk intervals from 5:1 to 7:1 to 8:1 to 10:1 to 15:1 and so on. If I felt "off" or tired, I walked or repeated a run/walk interval before moving onto the next one. I never went over 32 minutes. The goal is to gradually increase your endurance while building a routine again. Don't worry about speed, it'll come.

No matter where you're starting from, there's nothing to be ashamed of when you're starting a training plan. Fellow runners on the streets, paths and trails won't judge you. Everyone needs to start somewhere, and you should be proud of the fact that you've taken that first step.

Army Run... ish

On September 19th, my Mom, older brother and I walked the Army Run. Mom doesn't run and I've been really trying to limit my races to avoid injury, so walking sounded like fun.

Sunday morning dawned sunny, yet crisp. There was little wind, but it was pretty chilly in the shade. My family met us at our place, only blocks from the start line. The three of us walked over and lined up with the walkers. My Mom had never participated in an event of this size, so it was really neat watching her take in the whole experience. She was so excited about the free t-shirt, the timing chip and the pace bunnies, of all things.

The soldiers fired the gun—which was as loud as a cannon—to start the race. We all jumped out of our skin and started moving forward. It took us about 10 minutes to get to the start line and then we were off!

The route was a little different this year, owing to the fact that the Terry Fox Run was the same day and used part of the previous year's route. The walk took us through downtown Ottawa, past some major landmarks like the Parliament Buildings, the Rideau Canal and some beautiful scenery.

All along the route there were military bands, like this one: the Blackwatch pipe band and the RMC Cadets band. There was also another band at the start, but I wasn't able to see which one it was.

The walk itself took us about 55 minutes. It was a great morning for a walk and it warmed up nicely. We chatted all along the way. And I think my Mom may have been bitten by the running or walking bug... she was asking me all about the Couch to 5K program. I really enjoyed just spending the time with my Mom and my brother. And we were certainly thinking about our little brother, Matt, who's got less than three months left in Kabul. We're all really excited for him to come home!

Next thing we knew, we were done, had our dog tag medals and a snack. Here's some of the post-race fuel they were giving out! Pretty neat stuff eh? Though it's mostly sugar and carbs... not much in the way of nutrition. I haven't tried it yet and I'm saving it for after a grueling run when I'm craving a treat.

And finally, here's the post "race" photo of us in Confederation Park. After this we walked down to a restaurant where my husband and Dad were holding a table for us. I treated myself to some very tasty french toast for brunch.

I'd definitely do the Army Run again... it's got a great atmosphere, it's not as insanely crowded as our Race Weekend events in May, and it's super well-organized. I love the route, too. I highly recommend it!

Ottawa Army Run 5K

The Army Run is coming up in 10 days. I hadn't planned to run this race, since I have my 10K in a month and I wanted to focus on it instead. I figured that racing a 5K might be tough to fit into my training, given that I usually go all out and don't properly rest after.

Then my Mom emailed me yesterday, wanting to do the Army Run for my little brother. He's stationed in Kabul, Afghanistan, until December. The thing is: my Mom isn't a runner. At all.

So I suggested to her that we walk it together. This way I can still fit in my 10K training run on the Saturday and use the 5K walk as a recovery workout the following day. I'm really looking forward to it, since I wasn't able to run this race last year. Their race t-shirt is awesome (a long-sleeve technical tee) and the race medal is a dog tag! Awesome!

The proceeds from the race go to support the Canadian Forces Personnel Support programs (CFPSA), including Soldier On and the Military Families Fund.

I'll be sure to post some pre- and post-race pictures!