3 Steps for running un-crazy
How to run calmly towards your targets
I run for balance in my life. Not to add more stress.
Somewhere, I read the quote: "You shouldn’t try to win at your hobbies“ (I think this is by Brad Stulberg). I full-heartedly agree.
Still, I want to run longer distances and get faster. Not to win, but because it’s fun (to me, at least).
Social media can leave the impression that running must be stressful to be successful: scheduled runs, sticking to a plan, racing most weekends for a new PB, feeling bad for missing a run, and stressing out about gear, nutrition, and supplements.
Running like this would add stress to my life - not take stress away.
I think there is another way.
Running un-crazy.
Here is how I approach it:
1. Running (playing) for the long game
This is the most difficult part for most runners. But I don’t think it would be honest if I didn’t mention it. Consistency is king in running. I ran for years without any major breaks. This enabled me to build a fitness base that makes any running so much less stressful. If you train for a half marathon and then stop running for 5 months after the race, of course, starting again is hard.
If you can go out any time and run a half marathon, it’s a different story.
I acknowledge that this is not a quick fix to apply to your running. Everyone is at a different point on their running journey.
Here is a question for you: Could you sustain how you run right now for the next 5 years?
If not, what would need to change?
Running for years beats a well-executed 12-week training block every time. Both, in results and in stress.
I ran a sub-3 hour marathon without a specific training plan or track workouts. Just on the basis of running consistently for years.
Another plus: if you run for years, missing one or two training days doesn’t really matter anymore.
The easiest way to run more consistently? This is my point two:
2. Make running feel like play, not exercise. Run where and how you enjoy it most
If you want to build consistency and make running a constant in your life, you’d better make it enjoyable.
How? For me, the answer is trail running.
Trails in nature are where I relax. It’s not about pace, intervals or heart-rate-zone training.
It’s just getting up that next hill, enjoying the view, and having some snacks.
I don’t see running as a workout but as a break to relax.
I dread running through a busy city, but I look forward to running down a single trail in the sunset.
If you do the running you enjoy most, you inevitably build consistency.
Make running feel like play, not exercise.
Still, you will need one last, third ingredient:
3. Know about the basic training rules, but break them all.
Even if you run for years and run how you enjoy it most, you will not be able to trick human physiology.
Your body needs certain stimulants to build an aerobic base to make running feel easy and speed to make running feel fun. There is no way around that if you want to improve your running.
I ran for years without improving much because I didn’t believe that.
But that doesn’t mean that you need any kind of training plan.
It means that you need variation in your running. Mostly easy, sometimes hard.
The trails are perfect for this. Technical trails will slow you down automatically, and uphills are speedwork in disguise.
If you know about the importance of this variation, you can be mindful about including it in your training enough without letting the rules dictate your full running schedule.
I don’t let my watch determine if a run was productive.
Again, if you settle for good enough over perfect for a long time, this will beat perfect over a short time. Always.
Conclusion
Running doesn’t have to be crazy. You can enjoy it, run farther and faster without adding stress to your life.
The magic lies in making running sustainable and fun so that you build consistency.
This is no shortcut. But it works, and it has the power to improve your life sustainably.
Question to you:
How is running for you? Does it feel crazy and stressful at times? Or do you already run calmly? It would be great to hear your experience in the comments.
I feel identified with your post 100%. It has been like that for years for me as well. Since last year I started to target bigger challenges, and so I did my first over 100k with 4000 up and now aiming at 180k for this year. So, I thought that I need to get a bit more structured with my training, and I am at that point. Finding the balance between enjoyment and what I know it is the best for my performance (strength day, only hills day, series... ). So far so good. The reality is that a holistic training considering all aspects really works, and it is really nice to feel it in the race day. Thanks for your content!
I would definitely go for variation. Lots of schedules are a combination of long runs, slow runs, tempo runs, intervals. I followed one schedule towards my first 50k ultra, and of course it worked like a charm. I also learned from this schedule what works best for me, and that listening to my body and the shape it's in. What works best for me, is an extra challenge. Running in the rain, running in the darkness with an headlamp, through rough terrain. But that one that is was feeling sort of sick, and I had to do intervals (8 x 3 minutes @3.50; that's fast for me), I listened to the legs and stomach, and quit the intervals after about 10 seconds. I was not in the right shape to make it work, so I just ran an easy 25 minutes, which felt okay, took a shower, and read a book under a blanket on the couch. Two days later I ran a PB on a 1/2 marathon, while I wasn't expecting to do so. After that first ultra, I did not use a schedule, but went outside every time I felt like it, and added lots of variation to the runs: hills, mud, short&fast runs, long and easy runs for scenery. The second ultra felt lots easier, and I had such great conversations along the way, which made it worthwile, and it was over before I knew it. I guess this confirms what Simon says: consistency in running, fun and variation are three key factors for success in my running life. Up next is 72 km in May!