Inner space

Running takes us here,
And takes us there;

It opens doors,
And makes us aware.

To some it's joy,
Even escape;
Some find it a ploy,
To wear a cape.

It may be a trail,
A track, road or path;
For all alike,
A journey you craft.

It can take you away,
A smile upon a face;
Bring you back,
From a far away place.

It can be quiet,
Running your forward pace;
Lest we forget,
All find peace,
Running...
The Inner Space.

I've GOT the formula to success...

I've been around running a long time.

Although I ran and ran as a kid - sometimes away from things, other times to things - I remember the day, place and time I officially became a runner. That was 32 years and some 835,000 kms ago.

I've learnt a few things in that time - read, listened too, heard, seen, attempted, tried, discarded, remembered, reworked, remodelled, reshaped, retried, and nearly retired. I still learn.

The formula to success in running is something I have always chased, and will continue to do. Not so much for myself, yet for others: those beginning or re-starting, those looking to get better - to go faster and further with more ease; for the experienced and the pros; for those returning from ill-health, for those wanting to prevent and/or come back from injury; and those I coach, mentor and consult.

And, for those prepared to listen, and act -  to learn quickly from what has taken me nearly a life-time to come to know, understand, value, deconstruct and reconstruct, contextualise and apply.

Until this morning, in reviewing some old coaching notes of mine, I'd thought that the formula to success in running was easy, simple, yet not complete.  I call it the GOT formula

• Get Out, Train
• Get Out There - now, wind, rain, hills, snow, sand, heat
• Go Often, Training
• Get Off The couch
• Get Over iT

You GET the idea, right?

Well, how about this then? From The Wingate Institute for Physical Education and Sport, the proceedings of an International Seminar on the Art & Science of Coaching (December 1979)...

 To those who do have "the answer" or "the formula" good luck to you.  I'm still working on it, and have GOT to get back to it!

Starting with more...

You've found your mojo, and built some momentum.

A few extra runs per week have found their way into your diary or log, and you've discovered that 'frequency is your friend'. You've played around with going a little longer/further and, at other times, going faster. 

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've considered that 'if some is good, more must be better'. There is some truth to this. Importantly, to get better, you will need to do more - more over time, not all the time...

10. Sometimes, less is more:

• you can never start too easily, nor progress too slowly
• doing less occasionally is a great way too
• successfully meet some of life's interruptions and demands 
• provide a mental break, and keep the fire alight
• give your body - particularly your tendons and joints - an opportunity to adapt to the demands you have been putting on it
• keep you away from your doctor and physiotherapist
• reward yourself for your journey to now
• be wary of aiming to do too much (too fast) too soon - this is the cardinal error for most runners: beginners, experienced and pros alike. Humans make errors. Repeating an error means your making a mistake, and haven't learnt much
• more - often, further, faster - isn't always better
• aim to do roughly the same thing for all your sessions for the first week or two - if it's way to easy, add a little; if it takes too much effort, you can't finish it, or you're really sore for afterwards, do less
• every 3rd or 4th week reduce how much you do by 30-50%. Start up again at 65-75% of your previous level for a week (and maybe 100% for another week), before progressing again
• rather than running every day, you may consider a non weight-bearing activity like cycling, swimming, deep-water running, skating, skiing, rowing, or strength and mobility work through weight-training, yoga or pilates to add to your fitness, and complement your running for 2-3 days per week. They can help protect your from injury, build your all-round fitness, and prevent motivation loss.

It only takes 2 steps to become a runner: (1) choosing to start, and (2) acting upon it. 

The above 10 tips can help you start, and keep you going long and strong...

Finally, starting...

Beginning is beginning.
No matter how you look at it, the start is the start.

You've made a great decision - to start running. You've taken stock, you know where you're at. You've found inspiration, and enlisted support. You've managed to get out the door, realised that some is better than none', and even considered a seeking a coach or mentor.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

Here are more strategies to help you keep the momentum...

9. Hang in There:

• enjoyable running comes from being regular, yet regular running helps make you fit enough to enjoy it
• frequency is your friend - aim to go 'more often' before 'more distance' and 'more speed'
• some of the early jiggling, bouncing and jarring caused by impact with the ground will take some getting used to
• it may not be all plain-sailing and black-slapping - you may even experience some chaffing or a blister or two. It may also cause some delayed muscles soreness (DOMS) and joint stiffness. Again, small doses frequently will help reduce the likelihood of these and allow you to do more (in time)
• running through parklands and on trails and grass will reduce the impact shock to your body. If you can, avoid concrete, asphalt and hills for your first few weeks
• some days will be tougher than others to get out - energy, time, motivation - but do get out. You'll be glad you did!
• patience and persistence are powerful

And for when you're ready for more...