In May of 2020, I, like many others experiencing their first pandemic, found myself having an abundance of free time. With spring weather and an open calendar, I decided to download the Couch to 5K app and enter the world of running. Little did I know, this app would take me from being unable to run down my street without exhaustion to qualifying twice for the Pennsylvania Cross Country State Championship(s), completing a half-marathon and logging thousands of miles. Running has significantly changed my life over the past five years and to diminish it to the status of mere cardiovascular exercise would be an understatement. Below are five lessons I have learned from nearly five years of running. And not all lessons are merely physical.Cou
1. Starting slow and short are key to running success.
On day 1 of Couch to 5K, I glanced at the first workout and scoffed at the plan for the day, which included five one-minute intervals of running with two minutes of walking in between. A mix of ego and cynicism at the effectiveness of the app, I found myself sprinting the minutes and being absolutely dead at the end of what I had previously deemed to be a “piece of cake workout.” Lesson heard, lesson learned. Pace yourself and adhere to a program if you are a beginner. Running is regarded as the ultimate “equalizer” and it cannot be faked, so being humble and fully committing yourself to a reliable program despite initial impressions is key to making meaningful progress.
2. Music is key to making it enjoyable.
Having experienced running with and without the aid of music, I can attest its power firsthand. In a study published by sports scientists at Brunel University, it is scientifically proven that music can diminish perceived pain in athletes by up to 12 percent, allowing for faster times and longer endurance. By pairing running with a favorite playlist, you transform mere exercise into a dance party full of endorphins.
3. Prioritize discipline over motivation, but never let running become a punishment so that you let it go.
It sounds counterintuitive to admit that most days I feel no desire to go for a run in an article centered on its benefits, but it leads to a meaningful conclusion that is applicable to one’s professional, academic and personal life. Discipline beats fleeting motivation. As a college student with many responsibilities, it can be difficult to will oneself to commit to yet another task, especially one that is rather physically demanding. Excuses come so easily: it’s too cold, too hot, too early, too late. It is not only important to remain consistent and fight the urge to “mail it in,” but essential to making any meaningful progress in the sport of running.
That being said, it is equally important to know when to “mail it in,” such as in instances of illness, true burnout and injury. Too often, we become so wrapped up in our new goals that we go zero to 100 and burn out quickly. Be reasonable with your expectations and remember that running is not meant to be a flash-in-the-pan activity, but a lifestyle. Understanding that seasons of high and low fitness and mileage come and go. What is of the utmost importance is that you find time to “pencil” running into your schedule so that you may always have the option to utilize it as part of your regular wellness practices.
4. Pair running with regular strength training and rest.
Many assume the only way to become a good runner is to simply keep running. Although logging miles is one of the most important aspects of a new running routine, it is equally as important to ensure you are building and maintaining strength throughout, as well as recovering from these aforementioned activities. This can be as minimal as the recommended two-per-week 20-minute bodyweight strength training sessions, or as extensive as pairing it with a more consistent weightlifting routine. Ever since I began regularly lifting, I have noticed my runs have felt much less taxing and I have improved two-fold as compared to when I was merely running with little-to-no days off.
5. Fuel your body well and frequently.
Nutrition is important for each and every individual regardless of activity level, but running adds a bit of nuance to one’s diet. With running being a calorie-torching exercise, it is important you are not skipping meals. This goes back to the third tip, which emphasizes the importance of making running sustainable. You need to eat well to perform well, which tends to be a struggle for many athletes. Ensure you are getting your fill of protein, fruit, vegetables and carbohydrates – and save room for dessert. It may just give you that extra kick to set a new mile record.
