My Guide to Running: Do's and Don'ts
Hello, fellow runners and aspiring racers! If you’ve been tagging along on my running journey, you know that I’ve been training for a 10K over the past eight weeks. I previously shared my running program for a 5K, but I decided to raise the stakes and tackle my first-ever 10K race. This is the farthest I’ve run since a minor knee injury in 2020 which forced me to take a break from running for a year.
After slowly getting back into running, I wanted to up the ante and prove to myself that with the right training, I could conquer longer distances. Eight weeks ago I could only manage around 3-4 miles. And after doing my research, I crafted a running plan that would allow me to run a 10K race on the 4th of July with minimal knee pain! I’m so proud of myself for finishing with a great pace and time, and I’m even more proud of myself for stepping up to this challenge!
Here’s What I Did and What I Learned Along the Way:
Warm Up and Stretch: Always, and I mean ALWAYS, warm up before a run and stretch afterward. I used to jump into runs cold, which likely contributed to my knee pain. Proper warm-ups with mobility work and post-run stretches are crucial, even for short distances. This helps prevent injury and improves your range of motion and flexibility. It might be time-consuming and not the most exciting part of running, but trust me, it’s worth it!
Update Your Running Shoes: Depending on how often and how far you run, it's essential to get new shoes every 4-6 months and breaking them in before race day is key. Never wear new shoes for a long run straight out of the box. I personally love Hoka’s and the Nike Pegasus. I’d recommend visiting a running store to find the right shoe for you since everyone’s needs and preferences vary. Do your research and ask a professional to find yourself the perfect pair.
Start Slow and Build Up: Don’t jump into greater distances or faster paces without proper training. Increase your mileage gradually each week. If you're focusing on pace, maintain the same mileage while gradually increasing your speed. Don’t try to do both at once—pick one and stick with it. A common guideline is the "10% rule," which suggests increasing your weekly mileage by no more than 10% each week.
Create a Comprehensive Plan: Map out your goals (whether they’re pace or mileage) and incorporate other workouts besides running. I love weight training, Pilates, and yoga. These activities help with flexibility, core strength, and overall muscle strength, which are beneficial for running. Below is an example of my 8-week training program (note that I’m not a doctor, fitness instructor, or health coach—just sharing what worked for me). Ladies, make sure to plan around your menstrual cycle. I didn’t run the week of my period and slowed down the week before and after. Plan accordingly!
Vary Your Surfaces and Runs: To save your joints, incorporate one day a week where you run on a treadmill or a softer surface (like sand or dirt). Mix up your routine with long runs, tempo runs (slow and steady), and interval runs where you alternate between sprinting and a slower pace. Here’s my interval run routine for the treadmill:
Total Duration: Approximately 30-45 minutes
Warm-Up: 5 Minutes
Duration: 5 minutes
Speed: 3.5 - 4.0 mph (walking pace)
Incline: 1-2% to simulate outdoor running conditions
Intervals: 20-30 Minutes
Interval 1:
Run: 2 minutes at 6.0 - 7.0 mph
Walk: 1 minute at 3.5 - 4.0 mph
Repeat: 5 times
Interval 2:
Run: 1 minute at 7.5 - 8.0 mph
Walk: 1 minute at 3.5 - 4.0 mph
Repeat: 5 times
Cool-Down: 5 Minutes
Duration: 5 minutes
Speed: 3.0 - 3.5 mph (walking pace)
Incline: 0%
Fueling Your Body: Proper nutrition is key. For normal 3-5 mile runs, I stick to my usual healthy diet, which includes plenty of whole foods and adequate protein. For longer runs over 45 minutes or higher intensity, eat something easily digestible about 3 hours before (like carbs, toast with peanut butter and banana, a bagel, or some granola). Skip the protein and fiber before long runs—they’re better for post-run recovery.
Hydration is Key: Stay hydrated with electrolytes. I love the Cymbiotika electrolyte powder or coconut water after runs. Keeping your electrolytes balanced helps maintain energy and aids in recovery. Drink up and stay refreshed!
Running has been an incredible journey for me, and I hope these tips help you on your own running adventure. Whether you're training for your first 5K or aiming for a marathon, remember to listen to your body, stay consistent, and most importantly, have fun! Happy running! 🏃♀️✨
My 10K Running Plan:
Week 1:
Day 1: 3-mile run
Day 2: Pilates
Day 3: 3.5-mile run
Day 4: Rest
Day 5: Yoga
Day 6: Full Body Strength Gym Workout
Day 7: Rest
Week 2:
Day 1: 4-mile run
Day 2: Upper Body Strength Gym Workout
Day 3: 2-3 mile interval run on a treadmill (alternate between sprints and slow jogs)
Day 4: Lower Body Strength Gym Workout
Day 5: Rest
Day 6: 4-mile run (mix in some walking if needed)
Day 7: Rest
Week 3:
Day 1: Pilates
Day 2: 3-mile interval run on a treadmill
Day 3: Full Body Strength Gym Workout (with more of a focus on back and core)
Day 4: 4-mile run
Day 5: Pilates
Day 6: Rest
Day 7: Rest
Week 4:
Day 1: Lower Body Strength Gym Workout
Day 2: 3-mile interval run on a treadmill
Day 3: Rest
Day 4: Pilates
Day 5: 5-mile run
Day 6: Pilates
Day 7: Rest
Week 5:
Day 1: 3-mile walk (active recovery)
Day 2: Yoga + 2-mile walk
Day 3: Rest
Day 4: Mini Strength workout (focus on form and technique)
Day 5: Mini Strength workout + 4-mile walk
Day 6: Rest
Day 7: 3-mile run
Week 6:
Day 1: Rest
Day 2: Full Body Strength Gym Workout
Day 3: 4-mile run
Day 4: Rest
Day 5: 4.5-mile run
Day 6: Lower Body Strength Gym Workout
Day 7: Rest
Week 7:
Day 1: 5.5-mile run
Day 2: Upper body workout
Day 3: Rest
Day 4: 3-mile interval run on a treadmill
Day 5: Lower Body Strength Gym Workout
Day 6: Rest
Day 7: 6 mile run
Week 8:
Day 1: Rest
Day 2: Pilates
Day 3: Light walk (active recovery)
Day 4: Rest
Day 5: 10K Race!
Day 6: Rest
Day 7: Rest