So my no.1 challenge to you in 2023, is to replace GPS signals with heart signals, fully present to the moment, listen, feel, breath in the magic, and then...keep on running, today, tomorrow, everyday.
For those who are the list types though, here you go! :-
1. Don't miss the flowers on the side of the road
We can sometimes get so caught up in our training goals and Strava challenges that we miss those small moments that only you as a runner will experience. That sunrise as you crest the top of a big climb, the laughter as you sprint your buddies to the finish like you are 10 again, those deep (and on runs it can get really deep) heart chats. I call these rocket fuel, bank them for those tough days.
2. Have a plan, stick to your plan
The world of running has exploded over the last decade. Everyday social media is buzzing with different run crews to join, training plans to download, challenges, advice, new products. It is incredible, but be careful, it is very easy to get caught up on the merry-go-round and find yourself spinning fast, but going nowhere. Find a coach, get a good plan, and then trust that plan and stick to it regardless of Fomo levels, and you will see results.
3. Develop a regular rhythm of moving
This one is especially important for those starting their first running journey, or those needing to up their training significantly as they prepare for a big goal such as a marathon. There is only so much you can up your running with at one time without risking injury or illness. However, by starting to just regularly move more in between runs (instead of crashing back on the couch!), going for walks, hiking, swimming, biking, gardening, doing strength work, your whole body will be continuously stimulated and you will get a much faster fitness adaptation. Plus, if you develop a lifestyle of moving, even during low running times, you are less likely to completely regress to the couch.
4. Embrace your age
Aging as a runner is not easy. You need a whole stretch routine just to walk to the bathroom in the mornings! Once warmed up though, we can still crush some young egos. The important thing is to stop comparing yourself to your younger self and rather compare yourself to your last year self, and to your peers. Know what your body's mileage limit is, and be okay with that. Pay more attention than usual to recovery, work hard on strength and mobility, slow down your easy days even more, accept the extra bit of belly flab (but not too much!), share this amazing gift of running with the young crew, and you will still be hitting the roads at 80.
5. Celebrate the small wins
It's for no small reason that running is often used as a metaphor for life. This journey is not a flat one. You will experience all kinds of mountains and valleys, but at the end of it all, I can guarantee you that you will say it was oh so worth it. The secret is to stick the journey out and one of the keys to staying the course is to celebrate the small wins. Getting out there in the rain, that 1 second PB, waking up for a 5am run, crushing a big hill without walking...Small, but big!
6. Make friends with time
Running should never be hurried. Just like a good stew, turning up the heat suddenly does not end well. Allow time for your body to adapt, take recovery seriously, and make your primary goal consistency. The same goes for injuries. Seeing a good physiotherapist who can get to the root of your problem and provide treatment to stimulate the healing process is a must, but, at the same time, you need to respect the body's healing process. Often we can save more time if we just give our body's more time.
7. Make the most of softer surfaces
Something which I believe has played a big role in me being able to log so many miles over so many years is that I always have and still do, the majority of my training on soft surfaces. Right now I am especially blessed to be able to run regularly in pine forests on soft needle beds. Definitely something I can feel is saving my legs. You don't have to do your whole run off-road, just hopping onto a dirt walking path on the pavement whenever you get the chance on a road run will go a long way to saving your legs for many more happy miles.
8. Learn to enjoy going slow
Like really slow. Probably the one area where recreational runners get it wrong the most is not going slow enough on recovery and easy aerobic (or what I call oxygen engine building) days. The key to speed in long distance running is a big oxygen engine. To build it you need plenty of time just ticking over nice and easy. Often though, runners are running these miles too fast, and so instead of building they just hurting. And when it comes to recovery, if you are just hitting hard sessions without sufficient easy days to rebuild, it is like continuously buying shares in falling stocks. For your average recreational runner, one big hard workout a week is about the limit of what your body is conditioned to handle, for the rest, take it slow for the win.
9. Double C's for the win - Consistency and Carbohydrate
Over the past decade we have been through some crazy diet revolutions that have now mostly unrevolutionized all the way back to the basics, which is, carbohydrate is the premium fuel for running. As for consistency, running is not rocket science, no silver bullets, no shortcuts, to get better you need to get out and run. Today, tomorrow, everyday. So grab some pasta and get out there already!
10. Make running a family affair
I have seen over and over again how powerful it is when you have family and friends coming along on the journey with you. Even if they are just the one fixing your morning coffee and waiting at the finish line to receive a sweaty hug. No amount of Youtube motivational videos can replace that.
Onwards and upwards into 2023!
Coach Kathleen
Professional running coach
Cape Town, South Africa