My Running Progress
Why I started running
I started running for multiple reasons. The first was to improve my fitness, and the second was to meet the required fitness levels for the ADF. For the specific branch I’m interested in, the ADF requires a 7.1 shuttle run score and a 2.4K run under 12 minutes. Through training for these requirements, I found that I really enjoy distance running, whilst also learning insights about my body and how to prevent injury.
On my knack for progress visualization
Personally, I find that quantifiable improvement is the most rewarding. Traditionally, I have enjoyed learning instruments and playing rhythm games that track precise metrics. My Apple Watch records metrics, and I log them into an Excel spreadsheet.
On recording data
For those that want to get into running, my personal advice is to record your runs. You don’t have to use a fancy watch that records all sorts of data. Simply recording your time is enough. I personally recommend the free app Strava; it’s able to record your distance, calorie estimates, and pace all without a fitness watch. Additionally, it’s more “social” than other fitness apps like those that Nike offers. However, if you are willing to make the investment, a watch that tracks your heart rate is very valuable, as your heart rate can tell you a lot about your runs and physical capability. I personally use the Apple Watch SE 3 which is capable of tracking sleep metrics, heart rate, and more specific metrics like cadence, stride length, ground contact time, and much more. It’s a watch that is relatively affordable that I heavily recommend.
My biggest mistake
There exists a term within the running community, and broader science called your “training load”. This refers to the amount of physical stress placed on your body during training. When starting out, every run I did was maximum-effort. I didn’t understand that most runs should be easy, and that rest days are super important, especially when starting out. I also didn’t understand that a runner should train different types of running, such as long runs, tempo runs, interval runs, zone 2 runs, and hill sprints. Doing a bit of research goes a long way. I have learned that everyone has a breaking point and sustaining an injury is very easy to do once that point is reached. It’s so important to take care of your body. We are fragile machines.
The Injury
I injured the upper flexor tendon on my right foot which put me out of commission for a whole month. Then, the injury re-appeared later when I was hiking with load. It is much easier on your body to rest or do an easy run, than give in to the impulse and do a hard run every single time as that’s what gets you long term injuries. You cannot “out-run” an injury. That’s not how it works. Your tendons take a much longer time than your muscles and cardiovascular system to improve, and so even though you might feel as though your fit enough to run long distances at speed, you need to consider your tendons and your activity load. Running is fun, but only when done sensibly. Otherwise, you might find yourself in a physiotherapist’s office with shin splints.
For those newly interested in running
For those interested in running, make sure that you start slow in distance volume, and only increase your activity levels by maximum 10% per week. This is not a strict rule, but should rather be treated as a guideline. Take rest days seriously. Also, don’t be afraid to run with others as this can be much more rewarding than running by yourself. I suggest finding your local Parkrun as it’s completely free to join!
My plan for this year
I want to be able to run a sub 22-minute 5K. At the time that I am writing this, I am slowly working my way back to my PB of a ~23:40 minute 5K. I also want to incorporate much more easy runs into my routine with the hope that my zone 2 pace increases to around 5:30-6:00 per kilometre.