It’s already been a year since I started running regularly for the first time in my life. Does that mean I’m officially a runner π ? Though if the term was up to me, I’d say anyone who runs any distance is part of the club – so welcome π . A while ago, I went into detail about my shock and surprise that I started running a year ago and ENJOY it. It was aptly called: From Hate To Love: How I Became A Runner.
In that post, I went through everything that helped me get to that point, such as the couch to 5K Just Run app and the principles of Walk/Run/Walk and Slow Jogging. Feel free to check that post out if you want all those details, but today I want to look back at the last year and analyze how I’ve improved and any revelations I’ve had after incorporating a sport I literally never thought I would even attempt – let alone look forward to or happily do daily π . So, let’s see what’s up!
Progress
I wasn’t able to find a lot of specific information online about beginner slow runner’s progress, so I thought it might be helpful to share mine! As a caveat, as I mentioned above, I go SLOOOOW. I aim to run at a conversational pace that’s slow enough that I don’t get a hitch in my side or feel my heart beating out of my chest, or ever feel like throwing up (all of which were staples of when I ran in my youth π ).
If heart rate is your thing, I recently started using this Pulse Heart Rate Monitor and on my easy jogs, I usually have an average heart rate of 155, which is 82% of my supposed max heart rate of 188 as a 32 year old. I say supposed because I hit 197 the other day without sprinting, so maybe 188 isn’t my max π .
So let’s get into all my info since I started using Strava a few months into my running journey. Here are my overall running stats from 2022 and the last year:
Of those almost 100 miles I mentally break the year into 3 stages:
- Couch to 5K #1
- Couch to 5K #2
- Post-Couch to 5K
Couch to 5K #1
The first 9 weeks of my running journey involved me going through the “couch to 5K program” on Just Run and going from 60 second running stints in between walking at least 1.5 minutes to running without stopping for 30 minutes.
Quick Heads Up: As I mentioned in my How I Became A Runner post, despite the program being called “couch to 5K” it’s actually a “couch to running 30 minutes” program. 5K is 3.1 miles and at my beginner pace that would take 45 minutes.
During those first 9 weeks, I usually ran 17 minute miles and hit a 15 minute mile a few times near the end of the program. Obviously, the interspersed walking slowed down my time a little bit in the beginning, so keep that in mind.
As per the program, I ran 3 days a week with at least 1 rest day in between each run. This is also when I started posting in my Insta stories after each run for accountability purposes. Thank y’all so much for cheering me on during all of this π – I really appreciate your kind words and emoji reactions!
Couch to 5K #2
Then, tragedy struck π . Ok, it wasn’t that dramatic, but basically I got sick during the winter, and my doctor told me to stop running during that time until my lungs healed since the cold air wasn’t doing me any favors π . Understandable, but I still (hilariously) was disappointed that I could not run around the snow covered street in 30F weather – I barely recognize myself anymore π . What a weirdo.
Anyway, healing luckily didn’t take too long, and by the time we went to Thailand in February, I was ready to hit the road again! Because I didn’t want to over-exert my lungs and I had to get used to the polar opposite 100% humidity and often 100F+ temperatures of Phuket Thailand, I decided to re-start the Just Run app!
It was easier the second time around, which was a surprise. I thought I would have lost all my progress, but nope! However, I enjoyed restarting the program and finished it up in the same 9 weeks, which included the weeks after I got back to the States and then went to MΓ©xico.
Post-Couch to 5K
After I finished the program for a second time, I had to decide what to do next. A few people suggested that I work on both increasing my distance and my pace, to which I replied: you have too much faith in me π .
I usually try to focus on one thing at a time (yes I know my “become fluent in Spanish in 1 year while releasing a post every Tuesday, reading a book a week and exploring the world” goes in the face of that, but I’m doing my best! π ). However, in typical Purple fashion – I accidentally went above and beyond.
We were in New Hampshire at that time and I discovered that I love running along the beach π . My preference was even running on sand, which I was shocked to discover. However, a lot of the time I ran along the ocean, and that was super fun as well. Watching puppies play in the water and surfers try to catch waves as the sea crashes against the shore is a fantastic tableau to run to…but I digress.
I started interspersing intentionally longer runs (with a goal of 2 miles), with shorter, faster and more often runs. Overall, I want to keep my runs to around 15-30 minutes since combined with getting ready, cooling down and showering after, takes about an hour of my day, and that’s enough time for me to spend away from my various other hobbies π .
For my shorter runs, I would aim for 1-1.5 miles, and was running daily for a bit there. For those runs, I got my pace up to an 11 minute mile. I’ve read in a few places online that 10 minute miles are kind of standard when you’re “competition” ready so that was a fun pace to approach (not that I want to compete – I do not π ).
On my longer 2 mile runs, my pace hit a 13 minute mile, which I was really proud of! Then the other day I lost my damn mind and decided I randomly wanted to try a 5K (aka 3.1 miles) and…this is what happened:
UPDATE: I did itππΎββοΈ…and it was easy. Like WTFπ±?!? That's a 50% increase from my longest previous distance and my pace was a personal best. Next Stop: The Olympicsπ₯π€£ https://t.co/4NDVY7cAER
— A Purple Life (@APurpleLifeBlog) August 22, 2022
Shocking. I know. Overall, I’m increasing my pace and distance – I’m doing it all π .
Revelations
So what has a year of running all over the world taught me? Let’s see π .
Weather
I did not anticipate how relatively small changes in temperature would effect my enjoyment of running. It sounds intuitive, but I don’t mind walking in 100% humidity, 100F+ weather if I know there’s a pool at the end of it π . However, I found that even 80F can be an unpleasant running temperature depending on the humidity. And I’m doing this for fun so that’s no bueno!
To combat this in MΓ©xico, we got up with the sun at 6am to run, but that got old after about a month. In Thailand, I was able to get up at a more reasonable 7am after the sun was already up to run. However, I’ve discovered that overall I prefer afternoon runs so it’s less than ideal if the only time to comfortably run is first thing in the morning.
One good surprise was that I was more affected by heat than cold. This winter I was fine running if it was above 0F and the road wasn’t covered in black ice. Otherwise, I was out there with my gaiter and jacket kicking ass.
As a result of these revelations, I’ve lowered our ideal temperature for nomad locations from 75F-85F to 65F. We’ll see if I can stick to that, but now I’m planning my travels around this new hobby – weird π . However, it brings me joy so let’s do the damn thing!
Foam Rolling, Baths, Stretches
I was having trouble with perpetually stiff calves in New Hampshire and asked y’all how you handle that. A lot of people mentioned foam rolling, which I haven’t really done since Seattle because I didn’t want to drag one around the world π .
However, our NH place had one, so I started using that in addition to my usual pre and post-running stretches. I also started taking hot baths after a long run, which felt AH-MAY-ZING!!! After a bit, my calves were no longer tight and I started hitting those personal bests! Now I need to figure out how to get the power of a foam roller on the road – maybe a tennis ball or something? Let me know if you have any ideas in the comments below!
HIIT to Music
I have a hard time just maintaining a faster than normal pace. Instead, I’ve watched myself naturally get faster while I still feel like I’m going the same speed. Pushing myself past that point isn’t something that works for me longterm, which I guess makes sense since it gets me to my heart rate max, which can’t be sustained for long periods of time.
Knowing all that and also at times feeling like picking up the pace, has led me to practicing a HIIT method, but to music π . When the beat drops in my music and I feel like it, I start cranking up my pace, and when the music chills out, I slow down again. I’ve really been enjoying this approach so far, especially when I don’t have time to alternate during the week between shorter, faster runs and longer, slower ones.
Conclusion
So that’s how this little hobby has taken over my life in the last year π . It’s been a wild ride and I’ve learned a lot about what makes me happiest while running, and am going to work my plans around that (among other things of course π ). I’m curious to see where I’ll be in another year and how I’ll have improved. We shall see!
Have you tried a new fitness hobby recently?
walking to job and run from bus to subway on rain is counting as fitness hobby?
joking π
I love how disciplined you are, even for sport, not only for saving money and investing for retirement.
Haha – it’s definitely something! And thank you so much π . I don’t think of myself as a disciplined person so that was nice to hear.
I used to run and this brought it all back. Running on beaches is the BEST, hands down. If you get really comfy (and the area is safe enough to stash your things), take your shoes and socks off and go barefoot!
Best weather to run in: light autumnal rain. Cool, refreshing, easy to push and sweat without getting uncomfortably hot, not so cold your lungs hurt.
It doesn’t surprise me that you picked up running progress again after some time off. We don’t lose muscle development that quickly, and once you’ve developed the skill/ability, it’s quicker to pick it back up if there is a long break.
Most importantly, keep enjoying it! It’s a fantastic way to explore new places.
Thanks so much for the tip! I’ll try it out. And ooh another reason to look forward to autumn – thank you! And I’ll keep it up π .
They make collaspible foam rollers that take up less space. Depending on how rigid you want vs how much give, you may be able to find a piece of foam material in a minimum diameter at the hardware store too, and just cut the smallest width you need to minimize size.
You make me miss running! I love seeing the updates.
I didn’t know that – thank you so much! And I’m so glad you like the updates π .
A few years ago some friends of mine were turning 40. They asked excitedly, “Guess what we’re doing for our 40th birthdays?” To which I guessed, “Um…taking a trip to Europe?” “NO!”, they exclaimed. “We’re training to run a MARATHON! Doesn’t that sound great?!” ….I didn’t think it sounded good, let alone “great,” at all! π I love how you follow your curiosity, Purple, and how that leads you to pleasant new discoveries about yourself, your preferences, new hobbies, etc. Congratulations on a year of running…and getting there with (relative) ease! ππ₯³πYou may have inspired me to give running a try sometime too…maybe. π
Haha I’m with you – that doesn’t sound great to me either. And thank you π – that’s a lovely way to put it “follow your curiosity.” And ooh if you try it let me know!!
I suffered an over-use running injury a couple years ago (strained a muscle in my calf) and it was brutal! Kept me from really running for almost a year – my top tip: yoga! I wasn’t a big fan until I couldn’t run anymore and now I practice at home on the daily. Check out some of the youtube videos from Yoga with Adriene for runners – I have found them super helpful.
As a side note, Purple, I have been a weekly reader for years now and while this is my first comment, I am frequently inspired by your posts, especially days like today where work is a struggle. Thank you!
I’m sorry. Thank you for the tip – I’ll look up her videos. And thank you so much for telling me that and commenting!! Comments make my week π . Hang in there – you’ve got this!
Re: yoga and equipment (i.e., mats), they make something called yoga paws. They are not awesome for gripping with your fingers rather than resting on your hands/wrists (which you are supposed to do) but they are very travel friendly. I bring them everywhere!
I’ve never heard of that – thank you so much!
sorry I realized that wasn’t clear! You are NOT supposed to lay all your weight on the wrists — to save yourself from injury during downward dog and similar poses, you are supposed to grip the mat with your fingers. So the paws aren’t great for that aspect.
Ah got it – thank you for the clarification!
You’re amazing! Thank you for sharing your experiences as you FIRE. It’s an amazing little escape for me to read on the weekends while I’m still in the coporate work life!
On stretching out the calves, I learned about this deeper stretch when I was in cross country: Calf + Hamstring stretch = downward dog. https://vineyardhalf.com/warm-down-stretches-after-training/
Would recommend before and after a run!
Oh wow – thank you so much π ! And oh my – I tried that stretch and it was legit – thank you!!
Yay Running!
Some (hopefully) helpful stuff:
– Similar to a foam roller is a lacrosse ball, they are smaller and harder than a tennis ball.
-When I visit new places and need to run, my go to is Strava Heatmaps. Who better to know where to run than other runners?
-You should try a race if you get a chance! The camaraderie is great. Big well advertised races can be a little expensive, but most places have track clubs or independent organizers putting on smaller, lower frills races which are also great!
Yay running indeed π ! And interesting on the lacrosse ball! And yeah – I use Strava Segments to check out the local running paths when I move around. I’ll check out the Heatmap! And we’ll see about a race – I really enjoy running alone, I even prefer running without my partner. If I change my mind it’s good to know about those less expensive options – thank you!