Encore: The Seven Habits of Highly Effective Runners

This is part of Runner's Lounge Take it and Run Thursday. This week's topic: Best of the Best. I have been AWOL from RL for a bit, but have resurrected this post for this week's theme.

The Seven Habits of Highly Effective Runners

1) Listen to your body

If you are a runner, you are headstrong, determined, and rugged. Although these things are what make runners push themselves everyday, they can ultimately hurt a runner in the long-term. This is especially true when it comes to injury. Since we are trained to push through the typical aches and pains that would make non-runners quit miles ago, we tend to underestimate other pains. I firmly believe that runners build up a high pain tolerance; since we are used to a constant level of some pain, we don’t immediately realize when we are truly injured. Even worse, we recognize the pain yet doggedly push through it since we don’t want to admit defeat. I am a witness to this first-hand. The weeks leading up to my first marathon, I felt some groin pain and refused to see my doctor. I knew that deep down he would tell me to postpone the marathon, but I was not willing to abandon the months of training I had put in. Unknowingly, I had developed a stress fracture in my pelvis. When I began the marathon, the pain was excruciating. I should have stopped back at mile 6, but again stubbornly refused to quit. Instead, I took an unsafe amount of Ibuprofen and finished the whole race. I ended up with a complete fracture in two places in my pelvis, and spent over a month on crutches. It is still a few more months before I can run again. If I had listened to my body more instead of my stubbon side, I would probably be running right now.

2) Seek out other runners

Although running is ultimately a solitary sport, you can gain a lot by interacting with other runners. Whether this comes in the form of training groups, social gatherings, or bloggers, the benefits reaped from communicating with other runners is invaluable. Runners of any age and ability can share wisdom, laughter or tears. Runners are an interesting breed: I have never met a runner who didn’t immediately open himself up to others. Don’t know where to begin? Call your local running store and ask if they have any running groups. Don’t be put off if you are a beginner; you would be surprised at how many others are in your position. Also, veteran runners love to take newbies under their wing! If you don’t have a local running store, head down to your neighborhood park and drum up a conversation with a runner. Just make sure to initiate the conversation after he is done running!

3) Fuel properly

A lot of runners begin the sport with the intention to lose weight. Interestingly, the more people run the healthier they begin to eat. As you become more in-tune with your body, you start to realize the effects that negative food have on your well-being. Over time you will eat cleaner and your running will improve. On the flip-side, it is important not to eat too little or be too restrictive with your food. Low-carb diets such as Atkins or even moderate carbs such as South Beach do not work well with runners. Runners need a lot of carbohydrates to train effectively; typically you need about 60% of your daily calories to come from carbohydrates, 25% from protein, and 15% from fats. The majority of your carbs should come from whole grains, veggies, and fruits. In addition to your typical meals, it is important to fuel properly during your runs. If you are only running about 30 minutes, you will not need to fuel with sports drinks or gels during your runs. As a general rule, you need to consume 20-60 grams of carbs per hour of exercise. Gatorade, for example, has 14 grams of carbs in 8 oz. In addition to fueling during your runs, it is important to re-fuel after your runs. Ideally you need a small, balanced meal of carbs, protein and fats. A turkey sandwich or yogurt and fruit is a great recovery meal. And please, do yourself a favor and take a multivitamin each day. Endurance athletes often have lowered immune systems, and the last thing you need is to come down with an illness. Proper nutrition can help counteract this to keep you happy and healthy.

4) Challenge yourself

In order to keep your running exciting, you should set goals for yourself. Whether your goal is to run a mile in a certain time or complete a race, meeting your challenges will give you an incredible sense of accomplishment. Even if you think you’re not a race type, all runners should enter at least one race. The spirit of raceday and all the other runners will give you chills to your core, and I assure you that you will cross the finish line beaming. Races are also great ways to meet other runners; I met some of my closest running friends at the finish line of races. Go to active.com to search for local races, or contact your local running store.

5) Cross-Train

As you begin to run more and more, it is important to integrate cross training into your running schedule. Cross training is a great way to boost cardiovascular fitness without all the stress that comes with running. Cycling and swimming are some of the best choices. These are also great substitutes for running when you are injured. Even better, you can take your newfound skills and enter some triathlons!

6) Rest

Running is addictive. Seriously. The more you run, the more you want to run. It is important to periodically let your body rest. If you don’t, you risk injury or burnout. Many athletes can even develop overtraining syndrome: it is important that you recognize the warning signs. Most running plans schedule 2 days of rest a week; if you don’t feel comfortable being completely at rest you could always cross train on your rest days. Additionally, even if you don’t have a scheduled rest day and your body is screaming at you to take a day off, do it! If you have been running consistently for awhile and suddenly have the urge to skip a run, there is probably a reason. This all ties back to my #1 point, which is to listen to your body.

7) Have a sense of humor

From fartleks to flatulence, tripping to runners’ trots, running is not glamorous. If you have a sense of pride or shame, check it at the curb. You will get snotty, you will get smelly. You will laugh, you will cry; you will bleed, you will sweat. You will love every minute of it. Now go out and run!