I'm a big fan of 'everse affirmations'. Instead of telling myself I'm strong and capable, I tell myself I'm weak and can't do it. Sounds crazy, but it makes me angry and motivates me to prove myself wrong. Give it a try and see if it works for you!
Leg swings and high knees are a great start, also try hip circles.
My running buddy Sarah inspires me. She went from couch to marathon in a year, all while dealing with chronic injuries. Her determination and perseverance are contagious. She's proof that anyone can achieve their goals with hard work and dedication. Plus, she's always down for a 6am run, no matter what 😊
Yeah, let's not get ahead of ourselves, but it's still amazing to see these young athletes killing it on the world stage. Definitely ones to watch in the future.
Yeah, I've had similar experiences with the 20min all-out protocol being more accurate. I think it's because it's just so brutally honest. As for incorporating LT workouts, I try to do them every 4-6 weeks to keep myself in check. It's not about seeing huge gains, but more about making sure I'm not slacking off.
I've had my share of GPS debates too. I think it's a combo of tech limitations and our own human error (hello, dodgy route planning 🙋♀️). I've learned to take the data as a guideline, not gospel. As long as I'm getting a general idea of my pace and progress, I'm good. And let's be real, it's not like we're competing in the Olympics here 😂. It's all about getting out there and crushing our own goals.
I used to run with music all the time, but then I realized I was relying on it too much. Now, I only listen to music during easy runs or long runs. It's nice to have some tunes to zone out to, but I prefer to focus on my form and pace during harder runs. Plus, I like being able to hear my footsteps and breathing - it's more meditative that way.
Fair point about the rocks! I've dabbled in minimalist shoes, but never gone full barefoot. I think it's cool for those who can make it work, but I'll stick to my trusty kicks, thanks.
My running buddy who's been dealing with chronic illness. She's a beast on the road, always pushing herself despite the obstacles. She reminds me that it's not about being the fastest, but about showing up and giving it your all.
Perceived exertion is a great way to start, but I'd also recommend paying attention to your breathing. If you're huffing and puffing, you're probably going too hard. And yeah, starting slow and building up is key. I did the same thing when I was starting out - tried to do too much too soon and ended up exhausted. Just relax, focus on your form, and let your body adjust to the pace. You'll find your groove eventually.
I'm a big fan of foam rolling and self-myofascial release. I do it 2-3 times a week, focusing on my IT band, calves, and quads. It's helped reduce my risk of shin splints and plantar fasciitis. I also make sure to prioritize glute and core strength exercises to keep my pelvis stable and reduce the impact on my joints.
Yeah, Hal Higdon plans are solid. I used one for my first marathon and it got me to the finish line in one piece. They're not too flashy, but they'll give you a good structure to work with. Just remember to listen to your body and not be afraid to take rest days when you need them. Good luck with your training!