REAL Blog
From “I Hate Running” to “I’m a Runner”: Your Run Leg Roadmap
- Adina Oneill
I HATED running. The first time I ever thought about doing a triathlon I could barely run around the block. At my first 5K, I didn’t feel like I belonged there. I didn’t look like the other runners or feel like an athlete. But here’s the thing – If you run you’re a runner.
Facing Your Fears And Finding Your Stride
It took me completing a half marathon to finally believe this. It’s a bit embarrassing, but I’m telling you this because getting to 13.1 miles doesn’t happen overnight. I didn’t dare call myself a runner after that first 5K even though I ran most of it. I didn’t call myself a runner after completing a 10k, even though I trained for weeks. And even as my distances increased to seven, eight, nine, ten miles I told myself I wasn’t a real runner because I took walk breaks and wasn’t fast. I refused to listen to the wise people who told me that none of that mattered. At that point, I needed the validation of crossing the finish line at a race and holding the medal in my hand to prove that I did it.
Since then, I’ve completed about a dozen half marathons and two marathons, some of those as part of a triathlon. I don’t think running will ever be my favorite activity, but I’ve learned to appreciate the challenge. Everyone has a sense of accomplishment, proof that I can achieve goals I never imagined. I have become a voice of inclusion for all types of runners: beginner runners, adult onset runners, slow runners, fat runners, run-walk runners, old runners, and joy runners with no desire to race. It is not my job to define who you are as a runner. Instead, I will help you figure out YOUR definition of success and give you the tools to achieve it.
Gearing Up for Your Run
Let’s talk about the gear that really matters: running shoes and sports bras.
Running Shoes: The Best Insurance Policy for Your Body
This may seem like silly semantics, but you’ll be looking for running shoes, not sneakers. Not all sneakers are designed with running in mind.
Your body takes a ton of pounding while you run. Your feet are the foundation for your body. Think of your running shoes as an insurance policy that will protect your knees, ankles, hips and back. You need to pick a pair of running shoes that will provide support and/or cushion based on the kind of running you’ll do and your gait (the way you walk or run).
To know what kind of protection you need, you’ll have to do a little research. Expect to replace your shoes every 6-12 months or after 300-500 miles. Here’s how to tell you need new ones:
- Sole looks smooth
- Heel looks flattened
- Feet hurt while running
- Aches or pains in ankles, knees, legs or hips
- Feels less comfortable
Before you go to the store, do a quick search online to learn some basics so you can have a confident conversation with the staff. Look for a local running store where someone can recommend brands and styles after observing your gait. If you’re in the Boston area check out Marathon Sports. I was impressed with the professional and friendly help I received and I was able to do a test run inside or near the store. You might pay more for that first pair of shoes, but the opportunity to have real time analysis is worth it and will save you from paying for return shipping. Once you know what you like, you can take advantage of online sales. If you find a style you love I suggest buying two pairs to rotate as your train.
The Sports Bra Struggle is Real
Sports bras are much trickier and equally important, especially if you have large breasts. After over a decade of running, I am still searching for a bra that is supportive, comfortable and doesn’t break the bank. It’s frustrating to pay upwards of $75 for a bra that doesn’t control bouncing, digs into your shoulders or makes you feel like you can’t breathe. This is an area of improvement for the running community as a whole so if you have any connections that can help us get better support, please reach out.
The best advice I can share is to experiment with different styles until you find one that most closely fits your body and budget. Here is my wish list for an ideal bra:
- Supportive but not too tight. You need to breathe!
- Material that pulls sweat away from your skin.
- Dries quickly so you can wear it under your tri suit during the swim
- Limited seams to avoid chafing
- No underwires (ouch) or thick pads. We want to leave the water in the lakes
- Wide adjustable straps
- Fun Colors! People with large breasts like to have fun bras, too!
Your Training: How to Get Started
The Power of Walk-Run Programs
If you are brand new to running like I was, use a walk-run program like Couch to 5K (C25K) or the Galloway Run Walk Run Method. Basically, you start with brisk walking then add short bursts of running (called intervals). These programs guide you to increase run time and distance gradually to boost your confidence and avoid injury.
Online programs and training plans are not made specifically for you. Each plan has one particular progression that may or may not align with your experience or goals. For best success, keep in mind these 3 important reminders:
- Try not to get too excited and skip steps. Your cardio capacity often improves quicker than your body can handle the pounding of running.
- Listen to your body and slow down or repeat sessions if you notice pain.
- Include a proper warmup and cool down as well as recovery days with no running.
If you find yourself struggling to figure it out, work with a coach who has experience with new runners. I can craft a personalized plan for you and monitor your progress to ensure that you are building safely. Ready to chat? Book a free 20-minute connection call with me to talk about your goals and see if we’re a good fit.
Embracing the Walk Break
I loved running with intervals because I knew a walk break was never far off. The idea of only having to run 1 minute or 5 minutes at a time made it seem much more doable. Taking short walk breaks doesn’t make you any less of a runner. In fact, when you calm your breath and heart rate, you can often maintain a faster run pace. It can be a fun goal to see how long you can run continuously, but there are no penalties for stopping and no prizes if you don’t. Fun fact: I have walked in every running event I’ve ever done, from 5K to marathon.
Common Problems, Simple Solutions
- Anything that rubs against your skin can cause chafing or blisters – in shoes, between your legs, under armpits or at the braline. If it happens, apply Vaseline and Aquaphor to the affected area to avoid stinging in the shower. To avoid chafing spray Trislide to any potential rubbing spots in advance.
- Depending on the length of your run, you’ll want to carry water with you. Consider a hand held water bottle, a run belt or vest with removable flasks or a backpack with a water reservoir. Try to ignore the strong opinions out there about what “real runners” do and choose what is most comfortable for you.
- Your legs may feel wobbly or like jelly the first time you try to run right after cycling. Incorporate BRIC (Bike Run In Combination) or OTB (Off The Bike) runs into your training plan to prepare your legs for the transition.
I want you to know that you can do it. When I crossed the finish line at my first 5K, I was just as much a runner as anyone else. Start somewhere… wherever you are. Little by little, you will build momentum and discover just how far your two feet can take you.
This is just one part of the journey! Find more tips for the swim, the bike, and all things triathlon in my other blog posts.
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