Before I begin sharing my experiences with running, I would like to explain why I am sharing this. I simply want other women to know that they, too, can do this! Disclaimer: always check with your healthcare provider before attempting a new exercise program, especially if you have medical conditions that may be worsened by certain types of exercise. That being said, most people can run. Humans were made to run. I’ll discuss that in a separate blog.
My fitness journey has mostly taken place in gyms. Aerobics classes, circuit training, weight lifting and cardio machines have been my life for decades. On occasion, I would run for short distances on a treadmill or outdoors, but that was primarily when I was younger. Outside, I love hiking and sometimes riding my bicycle, but I was never a “runner.” In my 30’s, I started feeling knee pain. This was diagnosed by one doctor as chondromalacia patellae, a condition where the cartilage on the undersurface of the patella (kneecap) deteriorates and softens. Ironically, this is often called “runner’s knee” and I was not running! It was also diagnosed by another doctor as patellofemoral pain syndrome, which is the result of poor tracking or alignment of the kneecap. My best guess is that poor body mechanics and frequent exercising contributed to both conditions. So, I stuck to my gym routines, and started adding some swimming to reduce the impact on my knees. Running was out of the question, I thought.
It turns out I was wrong about that! I work in a fitness center alongside other trainers and physical therapists. Two of my colleagues were discussing how much fun they had running the Phoenix Rock and Roll Half Marathon and they were planning to do it again the following January. This was September, 2016, and I had just turned 58. I’m not sure what made me do it; it might have been a case of FOMO (Fear of Missing Out), but I announced that I thought I could train myself and join them in the race. They were very supportive, and assured me I could do it. They suggested that I could walk/run the distance as long as I did it in 4 hours or less. So, I was in.
The first thing I did was make a training plan. I’m a trainer, so that’s what I do. (See my blog on the power of a plan) Because I was concerned about preserving my aging joints, I decided I would only run 3 days a week and never 2 days in a row. I would fill in the other days in the gym with my regular strength training routine and non-impact cross training machines such as stationary bikes, rowing machines and elliptical trainers. I researched training plans online and in running magazines, and noticed that most plans included shorter runs during the week and a long run on weekends. At first, I didn’t concern myself with different types of runs: pace, tempo, etc. That came later. The first thing I needed to do was get my body used to running.
Starting in October, 2016, I created a 14 week plan to prepare for my half marathon in mid-January. The first week looked like this:
Monday—Gym (upper and lower body strength training with non-impact cardio)
Tuesday—Walk 1 minute, Run 1 minute for 30 minutes
Wednesday—Gym
Thursday—Walk 1 minute, Run 1 minute for 30 minutes
Friday—Rest
Saturday—Walk 1 minute, Run 1 minute for 40 minutes
Sunday—Gym
For the next few weeks, I stayed with the 30 and 40 minute runs, gradually decreasing the walking and increasing the running. Before too long, I was running the entire time. The first time I ran 3 miles was such a joy. I knew that I still had a long way to go before I could run 13.1 miles, but I was on my way! I was a runner!
Click here for Part 2: From Runner to Racer