My Running Progress
Why I started running
I wanted to start running to get more fit, but also because of my journey with the ADF recruitment process. You need to reach a certain level, 7.1 shuttle run, and a sub 12 minute 2.4 km run in order to graduate from Kapooka. It is through training that I found that I actually highly enjoyed the running process.
On my knack for progress visualization
On that, I find that I find the most fulfillment in doing something when there is visual quantifiable improvement that I can see. This is why I have traditionally enjoyed things like leaning instruments, and playing rhythm games that track precise metrics. As such, I have chosen to create an “exercise archive” which stores all of my data. I might post it in future if anyone is interested.
On recording data
I highly recommend, if anyone is getting into running, to at least record your runs. I personally use Strava, as it tracks your distance, estimates calories, and it’s more social than other apps like the ones that Nike offers. In addition, if you have a smart watch that tracks your heart rate and other metrics, it can be a useful tool when doing runs that require your heart rate to be under a certain level. The running community typically calls these Z2 or “zone 2” runs - in reference to the second lowest zone of your heart rate.
My biggest mistake
My biggest mistake starting out was not paying attention to my activity threshold. This is the amount of activity I can do without sustaining an injury. As I didn’t pay attention to this, nor did I understand how to train in running, I just ran as hard as I could, ever single day. I didn’t understand that 80% of runs should be easy, nor did I understand that rest is just as important as training. I didn’t understand the concept of long runs, tempo runs, interval runs, hill sprints. The point is I didn’t do my research. It’s so important to take care of your body, because it’s a fragile machine. Even the most fit athletes follow this 80/20 rule and make sure that they don’t drastically exceed their activity threshold.
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. It is so much easier to rest or do an easy run, than give into the impulsively and do a hard run every single time because that’s what gets you long term injuries. Also, 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. No one likes shin splints or tendinitis.
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. Take rest days seriously and don’t be afraid to run with others as this can be much more rewarding than running by yourself.
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.