I added a hill to my run and my ass is FEELING IT. What the fuck. Who knew those muscles needed a different workout. I mean, me, obviously. But my god.
Woo! I had to take a week off because I pushed myself too hard at my 5k but instead of redoing the week, I bravely pushed on into the second week of my "10k" training! And it was so easy? Not easy at the end, obviously, I still had to push myself that last five minutes, but it didn't suck as much as I expected it to!
Man I am doing so good on my training even though I didn't want to run today because the weather sucked and I'm on day two of my period <3 I managed to achieve my fastest two miles today! I hope I can keep shaving seconds off!
Heyo I know I tout about how you just need a good pair of shoes and maybe a good sports bra but I figure I'll list what I run with and expound a little bit about each item here. I put an asterisk (*) on the ones I feel are vital:
1 - A good pair of running shoes*
Now, I just bought a good pair of On shoes (they're a Swiss brand), and they ran me a good $120 on sale. About $160 full price. These will last me a year, maybe two, depending on if I keep up running throughout the winter. Ultimately, however, running shoes should last you between 300-500 miles. But! I supinate (turn my feet out) when I run, and only about 5% of runners do this. I need special shoes with extra support. If you don't supinate or over-pronate (turn your feet in) while you run, you probably don't need to spend that much, though running shoes as a whole have gotten pretty expensive due to *waves hands around at everything*. I can only suggest going into a store and asking the employee what they would suggest for a budget running shoe. But considering your entire body depends on the safety of your feet/ankles, it's worth the money.
That said, the practical part: It's always good practice to purchase a half size above your normal shoe size. Your feet will swell and flatten as you run, along with sliding forward in your shoe. Having the extra space will keep you from developing blisters, black toenails, and general discomfort. Also, you don't want your shoelaces to be too tight. Loosen the laces in the middle so you don't disrupt blood flow, and if the half size larger causes heel rubbing, you can use the heel-lock lacing technique to secure them better around your ankle so there's less rubbing. (If rubbing persists, try the half-size down, or purchase some moleskin and apply it where the shoes rub.) Here is a link to the heel-locking lace technique, but there are plenty of videos available as well:
The extra holes on your shoes are called heel locks, runner’s loop or runner’s tie. It creates a super-tight finish & prevents heel slippage
2 - Running socks*
I always go on about shoes, but socks are actually just as important! School might have always told you to wear cotton socks to PE, but they're actually not great to exercise in; cotton doesn't wick moisture, it absorbs it, making your feet more susceptible to blisters, fungal infections, and bad odor. They're a little spendy for a pair of socks, but they're worth their weight in gold. I suggest at least one pair of running socks, though two might be better so you can wear one pair while the other is being washed. (If you can only afford one pair and don't do laundry frequently enough, I'd suggest handwashing them in the sink, rolling them up in a towel and squishing to get out excess water, then leaving them to air dry until your next run.) Running socks are usually a mixture of Merino wool and synthetics, and the wool will wick the moisture rather than absorb it. This will ultimately make for healthier, safer feet.
3 - A good sports bra*
Listen, I'm a size where I could fucking knock myself out with my boobs if I didn't strap them down. I typically wait until there's a sale on sports bras before I buy them, though. If you're running, you'll want a high-impact sports bra. When trying them on, jog in place, jump a few times, even jog up and down outside the fitting room if you feel comfortable, and focus on how supported you feel. Like any other bra, most of the support is in the band, so make sure that part fits properly. I'll admit, sometimes my boobs are a little too squished, but I'll put up with it if the band feels properly supportive.
4 - Anti-chafing stick
I wear this on my thighs when I'm wearing running shorts, but some people may find it helpful in other areas, like under your arms or on your bra line. It's crazy where you'll find out you can chafe once you start running!
I'll be honest, I prefer Gold Bond Friction Defense, but they don't make it the same as they used to, so I think I'm gonna give Megababe Thigh Rescue a try after my current stick runs out. It's pretty highly rated so I'm willing to take the chance. (I hate Body Glide so please don't suggest it to me. I understand a lot of people like it but I don't like how greasy it feels.)
5 - Lip Balm
Listen, we've all done a bad job breathing. In through your nose, out through your mouth, breath in through to your diaphragm, blah blah blah. Sometimes I fuck up and my lips get dry. It's enough to drive a body crazy! I have a stick of Burt's Bees that I keep specifically for runs, tucked into the pouch on my water bottle in case I need to reapply on my longer runs. You don't have to use that brand, of course, but keeping a spare lip balm on hand definitely won't hurt.
6 - Hat with a brim (or sunglasses)
I don't like running with sunglasses, personally. They're just not comfortable for me, to the point where I went out and got contacts to wear while I run because I HATED my glasses on my face and I can't see well enough to run without them. If sunglasses are also not an option for you for whatever reason, I suggest a hat with a brim! They have hats in the sports section made for sweating and so you get good air flow, but if you wash your hats regularly, basically any hat could be used while running.
I have several baseball caps and one visor to block the sun when I run. I prefer the visor when it's warmer out, so my head doesn't get too hot, but it's nice to have a full coverage baseball cap when it's a little cooler out to keep my head warm. The visor has an elastic strap like a headband, which I like better than the firmer straps of other visors, but that's personal preference!
7 - Water bottle with pouch
I own two Camelbak Quick Chills and one Nathan Quick Squeeze, all with the included pouch. I prefer the Camelbaks and wouldn't have bought the Nathan if my sibling hadn't mistakenly believed one of my Camelbak's was there, but it IS a good backup water bottle when I can't find the other two.
I bought them with the pouch specifically so I didn't have to worry about holding onto things. The pouch holds my lip balm, house key, and two dollars cash in case I find I need to find the bus for some reason. Ostensibly it could also hold my phone, but I prefer to carry it in my other hand. They're large enough I can also put a snack for longer runs in it.
8 - Sunscreen*
30SPF at least. I have something called Korean Sun Milk my sibling gave me for my face, and then spray on sunscreen for the rest of my body so I don't have to ask anyone for help on my back when I wear racerback tank tops or shirts with keyholes in the back. I grab what's on sale, usually, but I have to admit if you can afford Blue Lizard, it's the best sunscreen I've ever used.
Remember, you need to put it on fifteen minutes before going outside and reapply it every two hours if you're going to be out that long! The first thing I do is put a sports bra and shorts on so I can apply the sunscreen (outside because I'm messy lol) and then spend the next fifteen minutes finishing getting ready.
9 - IDENTIFICATION*
This isn't as important if you run in a gym or someplace else where someone can see you if you fall. However, if you're going to run outside, you should have some form of identification. God forbid something happen to you, but if it does, you should have some sort of identification card on you with your name, emergency contacts, and any medical conditions you might have. They have ID bracelets you can have made, but I just keep a slip of paper inside my water bottle pouch (another reason I specifically get water bottles with pouches). You can also carry an ID (driver's license, school ID, etc) on you instead of filling something out by hand. But if you're going to run outside, like on trails or the road, it's really important to have some sort of identification on you!
So, I prefer to run outside. I feel pretty safe (I run on sidewalks for the vast majority) and the neighbors keep an eye on me. As it turns out, people are mostly good lol. One thing I always forget to warn people about though is sometimes! That sweat you feel! Is actually a bug. So maybe prepare yourself for that if you take up running outside.
This message brought to you by me jumping two feet in the air with a yelp when I went to wipe sweat away and instead, on my hand, found a spider staring back at me.
I appreciate that Strava thinks this is my fastest ever mile and should be celebrated but it's actually just my first time using it lol. All with my Just Run app!
Can't recommend it enough if you find interval training works best for you! (Also doesn't have to be running. It could walk-stop intervals or stand-sit intervals. Just building up muscles slowly regardless.)
In addition to my run I also completed one circuit of exercise:
1 minute squats
1 minute plank
1 minute hip extension + glute squeeze
1 minute leg swings
1 minute push ups
I ate a couple of the superhero muffins from my running cookbook beforehand and felt full but not heavy, I had energy, and I was able to push myself more. I also listened to a podcast instead of music and found that I ran faster without a beat to run to? So I guess running time is podcast time now lol.
Babes I forgot how unpleasant running is when you come back from being off for the weather 😮💨 Especially on a treadmill that’s narrow and you tie your right brace too tight. I’ll have to be more careful tomorrow.
Workout Nutrition: Piece of toast, Gatorade on the run
Aches or Pain?: Pain up the sides of my legs, but not abnormal or unbearable.
RPE Workout: 3
Workout: None
Note/Self Reflection: R4/W1 first ten minutes, then R3/W2 the next fifteen minutes, doing twenty high knees after each five minutes. Ran entire last five minutes as a cool down. Cut my last run for the week after my parents asked me to because the temperatures were in the high nineties. Tbh it wasn’t a hardship to agree, it was already eighty degrees by the time I usually ran so it was probably best I didn’t run.
Aches or Pain?: Ran without braces, which helped with foot cramps (so I clearly need to adjust how tight my braces are), but left me with pain up the sides of my ankles that the braces had mitigated yesterday. Will not be doing that again for a few months lol.
RPE Workout: 4 (but only because I ran without braces, otherwise I think it would have been a 3)
Workout: Two circuits of:
Squats (1 minute)
Plank (1 minute)
Pigeon Pose (1 minute each side)
Leg swings (1 minute each side)
Push-ups
Note/Self Reflection: I still couldn’t run the whole twenty minutes, but I feel I could have done better if I’d been wearing my braces. I ran/walked again with R3/W2, R4/W1, R3/W2, then ran the whole last five minutes. I’m hoping that at least by the end of the second week, I’ll be able to do R4/W1 the whole time, or even run the whole thing. I couldn’t go the whole minute for some of the exercises, either, but I did at least do the second circuit, which I’ve never been able to do before, so that was cool.
Workout Nutrition: No food, had a Gatorade on the run
Aches or Pain?: Some pain in ankles, will have to adjust my braces because I think I tied them too tightly.
RPE Workout: 4
Workout: None
Note/Self Reflection: I did a run/walk because I was uncertain how I would do after not running for so long. I started with a R4/W1 for the first ten minutes, but that was a little too difficult, so then I lowered it to R3/W2. I did that for the next fifteen minutes, then pushed through and ran the last five minutes as a “you can do it” finish. I really need to figure out the best way to tie my braces, because I seem to be doing it so tightly that I’m having blood-flow issues. Tomorrow I’ll have to go earlier, because it was quite warm already and it’s only supposed to get warmer.
(Note to anyone following to take ideas for their own running reflections/running journal: RPE stands for Rating of Perceived Exertion, based on a scale of 1-5 with 1 being the easiest and five being the hardest. I felt I was really exerting myself, but not to the point that it was impossible, so I put a 4.)
Pretty fucked up that you need to do core workouts to make your upper and lower body workouts worth something imo. Am I saying this because I hate planking? Yeah 😒
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