The first part of this blog is just the story of how I started running. If you want to skip to some practical advice instead, jump to
Some Practical Advice
Some Random Ramblings
I grew up in Delhi, a city known neither for open spaces nor for an open culture. Walking on the roads in Delhi would bring with it a breath of fresh carbon dioxide and breathtaking views of standing traffic. You could also encounter delirious chirps from men out for some bird watching and would have to negotiate honking cars and a maze of people. Little wonder, you don't see too many girls out for a jog in this concrete jungle. At that point of my life, I did not even attempt to run half a mile continuously.
Then in 2007 I moved to Cambridge, MA, where I got the wonderful opportunity to live in a building right on the banks of the Charles river. I would watch from my window on the tenth floor as bright sails would float up and down the water and innumerable people would run along the river. The buzz of activity in Cambridge would beckon, challenging me to come enjoy the breeze and take a jog. And so I tried running, but there was a mental block that never let me go beyond the first half mile. I would always give up.
In late 2008, I again shifted, this time to a quiet, lazy but charming town in the mid west. Columbus, IN was a gigantic change for a 'city girl' like me. I was used to being surrounded by people, walking through milling streets and dodging honking cars. Columbus on the other hand had wide roads, the building were few and far between and the cars and people sparse. Everyone knew what everyone else was up to.
One fine day an office colleague registered me for the Indianapolis Monumental Half Marathon. I played along, foolishly maybe, because up to a month before the D-day, I still hadn't bought running shoes, nor had I put in any practice time. At this point, a couple of my friends decided to take action. I was forced to buy ridiculously expensive shoes and unceremoniously dragged to Mill Race Park. I remember running out of breath within a few strides! I was then given a cocktail of some sound advise, a little bitter criticism and a heady dose of motivation. They paced with me as I struggled through the first continuous one mile jog of my life. It was an achievement. I haven't looked back ever since.
I went on to run+walk my first ever half marathon a month later in November 2010. I completed it in a not so impressive time of 2 hours and 55 minutes and had agonizing cramps for almost a week after. However, my clearest memory is of the triumphant moment when I crossed the finish line. I felt like Superwoman, like I could do anything if I set my heart on it.
I am sharing here the recipe to that cocktail that my friends served me, along with my own learning and experiences.
Some Practical Advice
The Physical Aspects of Running
Our bodies are machines that need regular fuel and maintenance.
Warming Up and Stretching before exercise helps prevent injuries and reduces soreness in limbs. I have personally felt the difference in running after stretching. It makes you less susceptible to cramps. Stretching has two advantages: a) it increases flexibility and b) it improves blood flow to muscles. Stretching after a run is also just as important. By all means, go ahead and skip that stretch but don't say I didn't warn you so.
An Appropriate Diet
The mass and energy balances, which are fundamental laws of physics apply to our bodies as well. These laws state that mass and energy can neither be created now destroyed. They can only be converted from one form to another. So the net sum of mass and energy in a system at time t1 is equal to the net sum of mass and energy in the system at time t2. Something to think about while preparing yourself for a good run. I for instance do not have too many fat reserves in my body and need to ensure that I have a good food intake which generates sufficient energy for exercise.
Comfortable Shoes
Needless to say, don't try to run in steel toed shoes or hiking shoes! I bought a pair of Adidas Supernovas for $100 in 2010. A pair of commonsense and no extra bells and whistles. They have added a spring to my step for over two years now. So if you plan to run even just a little, do invest in basic running shoes.
Temperature Balance
I have learned that helping your body maintain its core temperature is very essential for effective running. Though the core body temperature various a little from person to person and across time of day, an average of 98.6 F is what our bodies try to be at. Intense physical activity tends to raise our body temperature and exposure to extreme cold tends to reduce it. Our bodies have to do work to bring back its temperature to normal. The more we assist it by creating an ideal situation, the less energy is spent on maintaining temperature and the more we have available to spend on running the extra miles.
If you are running in a cool climate then there is little to be done. Your body will generate heat which will make up to what is lost to environment. Make sure that you do not bundle up too tightly and/or wear layers that can be removed after the first few minutes of warm up.
On the other hand, if you are running in hot temperatures your body will generate heat and will have to work much harder to cool down to the ideal core temperature. Here, help yourself by leaving enough exposed skin to allow sweat to evaporate and take away body heat with it.
Re-hydration
So our bodies lose liquids in the form of sweat. Regular re-hydration is essential during and after long runs to let the process continue and to avoid exhaustion. I like to carry a small handheld bottle of Gatorade or something similar.
Good Sleep
Eight hours of sleep can do you wonders. I have found that I get exhausted much quicker if I haven't had a good night's sleep. Sleep again contributes to your optimum body temperature.
The Mental Aspects of Running
Running is as much a mental sport as it is a physical one. Half the battle lies in convincing your brain that you have a few more miles left in you.
Rhythmic Breathing
I was taught to focus on my breathing during the first jog in 2010 itself. Develop a breathing rhythm, something of the sort, one deep breath in and two short breaths out. Use whatever natural rhythm suits you and focus on it. Not only does it take your mind off the miles but also trains your body. Also, it is important to breathe through your nose and not through your mouth, especially in cold weather.
Long Term Goal
Over time, the gratification of running becomes a motivation for itself, but until you get there, it helps to have a reason to run. Mine was to work on my legs so that I could look good in my favorite skirt. Yours could be to improve your stamina, lose weight, show off to other, prepare for a trek or anything else under the sun.
Short Term Goal
During your runs sometimes you need motivation to keep you going, to keep from giving up before the next bend. Here I find use of the Japanese concept of Kaizen which means continuous improvement.
No matter how much I ran before, today I will run a little faster, a little further than yesterday. If all my physical aspects are in check then by virtue of the accumulated training and improved lung capacity this is the logical path. Sometimes when my brain send out signal of exhaustion, I find myself asking my legs, 'Can you run more'? And almost always the answer is yes.
Your Natural Pace
Kaizen focuses on improvement also by elimination of wasteful work or 'muri'. At any point of time our body will have a natural comfortable pace, which may be fast or slow depending on the level of practice. Stick close to your natural pace and focus on improving it gradually over time. If you try to sprint when you can only trot, you will get exhausted within a few minutes as the extra energy spent on sprinting is wasteful work.
Mind Games
Sometimes I have to tell myself things in a manner that seems more favorable. I find counting down for instance more effective than counting up. If I have a goal to run 5 km and I have run 3 so far, I will tell myself that I am only 2 km away from the finish line.
The External Aspects of Running
External Motivation
I have found that I tend to run better during a marathon when there is a
mela all around. The cheering from the crowd eggs me on much more than conversations with myself. Similarly, if I am jogging in a park, smiling to and connecting with co-joggers always helps.
Competition
I tend to perform better under pressure. We all put in that little extra when being observed. So I like to share my running goals and accomplishments with a fellow runner. Competing with someone also help push you a little bit.
I am not the fastest, most regular or fanatical of runners, but considering that in June 2010 I couldn't even run one mile continuously, I have come quite far. Running gives me joy and that is something I wanted to share. Running has helped me develop my stamina and confidence, hope it does the same for you.
Happy Running!
