I recently read Ball Four, the classic baseball book from the 1970s by the controversial major league pitcher Jim Bouton. In it, Bouton discusses the 1969 spring training with the expansion Seattle Pilots and the high expectations management had for their upcoming season: âWe may be building ourselves up to that kind of fall with this club. Everybody is saying weâre going to be great. Thereâs a difference between optimism and wishful thinking.â
Sitting on the couch wishing you were running wonât get you very far in achieving your goals (Image by Windows Copilot)
Donât we all know a runner who fits into that last sentence? When was the last time we were the runner matching it? I smelled a blog post right away. Thus, here we are.
As runners, we are all about optimism. We must be optimists if we want to look into the future and visualize what we want, how to achieve it, and how to set up a map from where we are to where we anticipate being. Sure, some daydreaming is allowed, and it is even necessary to keep ourselves moving forward, especially through the inevitable periods of difficulty that will show up in every training cycle.
According to the Merriam-Webster dictionary, optimism is âan inclination to put the most favorable construction upon actions and events or to anticipate the best possible outcome.â
If we ran a 1:05 in our last 10K, we dream not just of the 59:59, but why not a 55:00? If we ran a 3:20 marathon, we would know by heart all the mathematical breakdowns needed for that magical Sub-3. These are healthy and within the boundaries of feasibility.
But if you just ran that first sub-20 5K and started focusing on qualifying for the Olympics next year, or if you are eying that marathon PR but havenât run in three months, then we are entering the realm of wishful thinking.
The same dictionary defines wishful thinking as âthe attribution of reality to what one wishes to be true or the tenuous justification of what one wants to believe.â
Optimism is a great tool to keep you engaged and focused. Wishful thinking is a recipe for a letdown and/or injury. Sitting on the couch wishing you were running will not make you a better runner.
Examples of Optimism:
⢠I am trusting the process my coach has laid out for me. I will follow it up to the best of my ability.
⢠Iâve seen gradual improvements in my training, and I know I can keep progressing if I stay consistent.
⢠I didnât hit my goal in this race, but I know what I need to adjust in training to improve next time.
⢠Iâm excited to tackle the next training cycle because itâs designed to address my weaknesses.
⢠My pace has been steadily improving, and I know that if I stay disciplined, Iâll reach my target time.
⢠Iâve learned from my setbacks, and I trust that Iâll achieve my personal best with perseverance.
⢠Iâve been putting in the work, and I trust that the results will follow with patience and dedication.
Being an optimist and doing something about it is the path to achieve your running goals (Photo Pexels)
Examples of Wishful Thinking:
⢠When I get off this couch and start training, I will really focus on being the best runner I can be.
⢠I havenât trained consistently, but I can still PR in my next race if I push hard on race day.
⢠I skipped a few workouts this week, but Iâll just make up for it by running harder next week.
⢠I donât need a specific training plan; Iâll just wing it and rely on my natural ability.
⢠I havenât been doing speed work, but I still can hit my goal pace in my upcoming race.
⢠Iâve been running the same pace for months, but Iâm sure Iâll somehow drop 30 seconds per mile next week.
⢠Iâm planning on hitting a huge PR in my next race, even though Iâve barely trained, and my body feels off.
Letâs focus on our goals and create a solid plan to get from point A to point B, then follow through with discipline to achieve it. It sounds simple, even obvious, but havenât we all found ourselves stuck in wishful thinking at some pointâmaybe even recently? Now that we understand the difference, letâs commit to staying on the right side of the line and strive for the best, most realistic performance we can achieve.
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As we gear up for our goal races for the 2024-25 season, we set up objectives, benchmarks, training plans and invest countless hours, sacrifices, money, and emotions into what we want it to be. So, this may be an appropriate time to remind ourselves that we do this because we like challenges, because we are a little bit crazy, and because we like running. Nobody runs (or shouldnât) because of a desire to be miserable.
Unfortunately, the ubiquitousness of the GPS watch in our sport has made us a bit miserable by turning our attention to countless measurements, mostly of parameters we donât understand or should even care for. This, combined with social media oversharing, has turned training into competition. It has led to many a runner burnout, injury, and the withdrawal of the fun element of running.
I am writing this blog post because I recently saw the meme below (Credit to the appropriately named website www.dumbrunner.com). Is this you?
From www.dumbrunner.com
Unfortunately, this is not meant to be a funny meme. It is a sad reflection on what many of us have become thanks to a combination of what our GPS watch can measure and what we can share in social media. If this is not you, someone close to you certainly is.
We all know that person who:
⢠stops the watch at a traffic light or water break because it will mess their averages.
⢠equates their personal or athletic self-worth to their racing PRs.
⢠complained that a World Marathon Major was mismeasured because their GPS watch said so.
⢠ended up on the verge of death on a day it just wasnât meant to be rather than show their unknown Strava friends that they had a difficult day.
⢠lives by his/her VO2Max fluctuation without even understanding what that VO2Max measures.
⢠refuses to take a day off because theyâve been predicating they are in a streak and nothing can stop them.
I once heard Coach Jonathan Marcus state that âthe watch is a record, not a directorâ. What a deep thought! And sure, we all want to know whatâs happening with our running, especially now that instant feedback is a wrist flip away. But most of what is being measured is product our running, it is not our running per se.
We must understand that:
⢠A 9.94 vs. a 10.00 run is not going to make a difference in your training.
⢠Not all intervals are supposed to measure how far or fast we can run on a predetermined amount of time or distance.
⢠Not everyone is interested in the splits of each one of your 20, 200-meter repeats.
⢠It still counts towards your fitness even if you did not post it on Facebook.
⢠Sure, courses may be mismeasured sometimes, but this is not determined by your GPS watch, regardless of how advanced it is.
⢠A day off, or two, is not a sign of weakness.
Not looking at your watch from time to time is a liberating experience. Try it. And the coolest thing of all is that your run still counts towards your fitness, your yearly milage and your training log even if your friends donât know about it.
I am not advocating against GPS watches. It is a useful tool, with mass appeal, affordable and has revolutionized training in almost every sport. I can only imagine what Emil Zatopek, Paavo Nurmi or Frank Shorter could have done with one of those on their wrist. What I am promoting is the return of having fun on our runs. Making sure we are putting ourselves through a 20-mile run on a muggy summer day for the right reasons. In my book, showing strangers on Instagram how tough you are is not a valid reason.
Have you experienced and unhealthy relationship with your GPS watch? If so, share how you were able to overcome it, in the comment box below.
 Exercising in the heat will inevitably elevate your heart rate and elevate your needs for hydration. This means that with more effort you will accomplish less. The sooner you accept it, the quicker you will adjust to your new reality of running in summer.
You must understand whatâs happening in your body during the summer before you can adapt and progress (Photo Pexels)
Running writer Brownyng Griffiths, puts it this way in her Polar blog: âAfter all, exercise should be a celebration of your bodyâs capabilities, not a battle against the elements. So, stay cool, have fun, and keep movingâ.
This said, here are 11 tips to take into consideration to improve, enjoy and be safe during your summer running:
1 â Adjust your intensity: If you can take one thing from this blog post, let it be this one: The body keeps your skin cool by circulating blood. The hotter you get, the more blood pumping is needed, thus, a faster heartbeat, thus, you work harder, thus you will tire faster, thus, accept it and adapt. Your performance wonât be the same, but if your main running goal is not coming up next week, you have enough time to adjust your intensity to your reality.
2 â Be intentional about your hydration: Hydration is not just for when your Garmin is running. Intentionality is the name of the game. When you hit that start button you should have been consuming a balanced mix of water and electrolytes throughout the day. And not just during running days but every day. Same applies to post-running rehydration. You donât have to replenish every drop as you lose it, but you must understand what your body requires to function properly.
3 â Plan your water stations in advance: know where the water stops are, what gas stations are open at the time you run or plant your water on the route ahead of time. If you are not sure about will be available, carry what you will need. There are countless options available in your local running store. Running holding a bottle in your hand should be avoided unless it means no water.
4 â Overhydration is a life-threatening condition: It may be counter intuitive, but you can drink yourself to death. Hyponatremia is a potentially fatal condition where an individualâs level of sodium gets so diluted by the combination of over guzzling of water and not replenishing electrolytes that the bodyâs electrical system fails. Understand how much water you need and/or can manage.
5 â Your body should adapt. Be patient: Iâve read experts stating the body takes about two weeks to adapt to running in the heat. In my experience it takes much longer. But if you are patient, understand your output will not be the same as in benevolent weather, and remain constant, your body will eventually acclimate and improve its ability to remain cool.
The right clothing in the right environment can make all the difference (Photo: Retha Ferguson, Pexels)
6 â Know your environment (BE FLEXIBLE): Knowing the weather for your run is just a click away. There is no excuse to be unprepared on a hot and/or humid run. Pushing back or rescheduling your run may be the wise choice. Or jumping onto the dreaded treadmill. Donât just check the temperature, but also the heat index, which measures how hot it feels outside when combining air temperature and relative humidity. Overlooking it may get you into the danger zone.
7 â Choose light-colored clothing: Iâm sure your dark shirt is beautiful, and that black hat from that important marathon will raise your profile with your running buddies, but it is about basic physics. Dark colors absorb the heat of the sun and get hotter while light colors reflect it and are cooler. That simple.
8 â Wear the right clothing: Breathable, moisture-wicking clothing will aid sweat evaporation and thus, cooling of the skin. Wear as little as you can feel comfortable with. Avoid tight materials that will stick to the body and hinder evaporation. Remember that sweat and evaporation is what will keep you cool and healthy.
9 â Know your route: The middle of the summer is not the time for exploration. You donât want to find yourself lost and short on hydration in an area where thereâs not another soul or a shaded area to be found. Know where you are going, know where the water is, know where the shaded areas are. This could be the difference between success and disaster.
10 â Understand your body signals: Heat will affect us all. It is a matter of the degree to which it will happen. It is not an if, but a when. Learning to recognize dizziness, cramps, cold sweats, or fatigue could help you identify heat exhaustion or the dangerous heats stroke. This is not the time to show your machismo by plowing through a hard workout when you are exhausted.
11 â Protect your body: It is not just about the sunscreen. Your eyes, your head and your face also need protection during the brutal summer runs under the sunlight. Wearing sunglasses and a cap/hat, even when it is cloudy, is always a good decision.
Keep on moving, keep on training, remain constant. Those who do are the ones that will set up PRs during the Fall/Winter running season.
A fellow runner recently sent me a meme titled âTen Commandments for the Runnerâ. I thought it was spot on. I liked it for a future blog post. But, as I researched so I could credit the appropriate source, I found out that this is not the only set of Ten Commandments out there. Why should they? Many authors have delved into the subject.
So, to have some fun with it, here you have five sets of Runners Ten Commandment. It is important to note that I am not 100% in agreement with all thatâs stated by these authors. I am just sharing their personal views and providing links for my readers to access the articles where these came from should they want additional info.
I was able to track the content of the meme that gave birth to this post, to an article in a website called www.justrunlah.com. It was published on May 5, 2015. Their Ten Commandments for runners are the following:
1-Â Â Donât compare yourself to others.
2-Â Â Donât ever say âI am not a runnerâ.
3-Â Â Donât skimp on sleep.
4-Â Â Remember the ârest dayâ and keep it holy.
5-Â Â Honor your muscles and your âaches and painsâ and do not push through an injury.
6-Â Â Donât forget to hydrate.
7-Â Â Donât commit the sin of wearing cotton, especially on race day.
8-Â Â Donât ignore your shoes. Get yourself properly fitted and check for signs of wear.
9-Â Â Donât get stuck in a rut.
10- Donât covet your neighborâs medals.
 For the article with explanations on each commandment, click here.
Running Etiquette: The 10 Commandments
Published in the British newspaper The Guardian, on May 28, 2013. Written by Matt Kurton.
1-Â Â Thou shalt nod hello.
2-Â Â Thou shalt commute considerately.
3-Â Â Thou shalt not flaunt your phlegm.
4-Â Â Thou shalt share the path.
5-Â Â Thou shalt dress with dignity.
6-Â Â Though shalt not litter.
7-Â Â Thou shalt be realistic on race day.
8-Â Â Thou shalt have a bit of common sense.
9-Â Â Thou shalt say thank you to marshals
10- Thou shalt not take yourself too seriously
 For the article with explanations on each commandment, click here.
 The 10 Commandments of Injury Prevention
Published in Train Runner Magazine, on May 24, 2021. Written by Vic Brown
1-Â Â Rest and recover.
2-Â Â Incorporate recovery techniques.
3-Â Â Sleep.
4-Â Â Consume post-exercise fuel.
5-Â Â Warm up and cool down (every time).
6-Â Â Integrate strength training.
7-Â Â Use proper equipment.
8-Â Â Increase training gradually.
9-Â Â Interval training.
10- Know that more (recovery) is always better.
 For the full article with explanations on each commandment, click here.
The 10 Commandments of Healthy Running
Published in www.IRunFar.com on September 14, 2021. Written by Joe Uhan, a physical therapist, coach, and ultrarunner.
1-Â Â Find and maintain your stride.
2-Â Â Balance Hard and Easy Training.
3-Â Â Stay Mobile.
4-Â Â Activate Your Core-Stability System.
5-Â Â Run Fast Before Running Far.
6-Â Â Stress Then Rest.
7-Â Â Diversify Activity.
8-Â Â Stay Consistent.
9-Â Â Remember the One-Bucket Rule.
10- Obtain Consistent Treatment from a Family Orthopedist.
For the full article with explanations on each commandment, click here. This is a great article, as it includes links to resources on each one of the commandments.
In the article âFollow These 10 Commandments of Runningâ, published by Womenâs Running magazine on April 12, 2017, author Brian Goldman lists the following:
1-Â Â Â Â Â Â Â Â Â Â Pick up your trash, especially in a race.
2-Â Â Â Â Â Â Â Â Â Â It is common courtesy to at least give a head nod as you pass another runner.
3-Â Â Â Â Â Â Â Â Â Â Your music is for you.
4-Â Â Â Â Â Â Â Â Â Â Donât play chicken with someone on a bicycle.
5-Â Â Â Â Â Â Â Â Â Â If your shoe comes untied or you need to take a phone call, move off the path or road.
6-Â Â Â Â Â Â Â Â Â Â Always go to the bathroom before you start your run.
7-Â Â Â Â Â Â Â Â Â Â If you are going to run in a bike lane (on a road), face oncoming traffic.
8-Â Â Â Â Â Â Â Â Â Â Donât overdo it on the perfume.
9-Â Â Â Â Â Â Â Â Â Â If your race is going through a residential neighborhood and kids are lining up along the sidewalk, give them a high five.
10-Â Â Â Â Â Â Â I have no problem with snot rockets or spitting while you run but look before you blow!
 For the full article with explanations on each commandment, click here.
Any additions? Let me know by leaving a comment, below.
 May 2024 bring you countless injury-free miles and PRs in all your distances.
As a brand new year appears into our calendars, with 52 weekends primed for long runs with friends, six Abbott Marathon Majors to be completed by some of the runners we know, if not ourselves, and countless races in all distances anticipating for us to register; it comes that time to figure out what we want to paint on that virgin canvas so 10 or 12 months from now, we are not regretting a wasted running year.
Improving your sleep will help you in more ways than a PR or a BQ (Photo: Ketut Subiyanto, Pexels)
Your 2024 running goals should be set in an individual and feasible fashion. It is about what Is realistic for you and what you alone are willing and able to do. Running a sub-3 marathon if youâve never gone sub-4 is not impossible but it may be a recipe for disappointment or injury for most runners. Improving 10 minutes in your half marathon or 5K PR may be achievable but depending on where you stand. Going from a 2:40 half to a 2:30 one is one thing. Improving the same 10 minutes in 5K if your PR is 22 would make you a world-record holder. So, letâs be realistic about our goals.
If you havenât thought about it yet, here are eight quick ideas for you to consider before we get too deep into the year. This way you can hit the ground running:
1.   1000 Miles: A feasible distance for any consistent runner. It only requires 4.8 miles a day, four times a week during 50 of the 52 weeks of the year. If you already run 1000 every year, then set your sights on 1500, or 2000.
 2.   Choose your goal race, now: Not just select it, register for it, and let everybody know. Set up a road map so youâll know how to get from where you are to where you want to be and to be there in time. It doesnât guarantee youâll succeed, but it will put success within your reach.
 3.   Pick up one PR to set: Sure, we want them all, but a 5K and a marathon are two different animals and requires separate training plans. So, pick one distance where to focus and make sure everything you do is in service of that specific goal.
 4.   Upgrade your sleep: Sleep is better for restoration than your entire recovery toolkit multiplied by three. Be initiative-taking and intentional about it. Make sleeping a priority in your everyday life. Its benefits will go beyond a PR or a BQ.
Donât let streght training be the neglected aspect of your running (Photo Andrea Piaquadio, Pexels)
 5.   Strength training: For every mile you run, youâre pounding your musculoskeletal system with 3-5 times your weight, about 800-900 times per leg. If you donât prepare your bones, muscles, tendons, and ligaments for such a vicious workload, they will inevitably break down. Translation: You will get injured.
 6.   Donât just run:  The constant percussion this sport places on our bodies requires us scheduling time to repair and restore, more of it as we age. Incorporating one or two days a week of yoga, swimming, Pilates, biking, elliptical or any other non-impact exercise will make you a more resilient runner.
7.   Keep a running log: Beyond Garmin, Runkeeper or Strava and the slew worthless or irrelevant parameters they measure for us, writing down your daily activity either by hand or on a spreadsheet will noticeably improve your understanding of what you are doing. Give it a shot.
 8.   Learn about running: Knowledge is always an advantage. You can delve into the history of the sport, the science of what happens to your body when you run, or biographies of its greatest icons. Pick up one book or two and make sure you finish them before December 31st.
I hope these ideas assist you in shaping the running year to be. This way, come December, you can brag about your victories, PRs and improvements, instead of setting up for a 2025 in which to redeem yourself.
When it comes to us runners, sometimes experience goes out the window, and we make stupid, rookie mistakes that derail our training, fitness, and/or goal races. Who can forget Daniel Do Nascimento, an Olympian and 2:04 marathoner, going so fast during the 2022 NYC Marathon and collapsing at Mile 21 on a hot and humid day? He also collapsed during the Tokyo Olympics. If he screws up monumentally in the biggest stages, whatâs left for us mere aficionados?
Daniel Do Nascimento collapsed in both Tokyo and NYC. Lesson not learned
Failure must be embraced as an opportunity to gain experience, sure, but it doesn’t make it any easier when we screw up and are forced to learn a lesson at an inconvenient time. So, here are eight areas of your running where you could avoid learning the hard way:
1.   Starting too fast: The equation is straightforward. The faster you go, the less endurance you have. Racing a half marathon at 5K pace will end in disaster. Starting faster than your race plan is not conducive to PRs but to bonking. Don’t fall for the “I-feel-awesome” fallacy at mile 8 of a marathon. You’d better feel formidable there if you trained for 26. Execute your race plan as designed. The chances of a satisfactory race will multiply exponentially.
 2.   Expecting linear and/or unlimited improvement: Because the curve of progress is so steep at the beginning of a training cycle, especially for beginners with little to no historical reference, it becomes imperative to understand that each body has a performance ceiling. If we didn’t, we would all eventually be setting world records. The apex of our curve can still move up as we get better, more experienced, and in better shape. But that process may take years, which requires patience. Too much, too fast, too soon is the cardinal sin of running and a sure path to injury.
3.   More mileage is not necessarily better: If you are planning to run long distances, you must run a lot of miles. It is inevitable. Now, what “a lot of miles” implies is very personal. It may mean 120 miles for Olympians but just 30 for a newbie looking to finish strong in their first half marathon. If you run beyond your bodyâs capability, recovery will be affected, and injury, overtraining, cumulative exhaustion and burnout will derail your goal. Figure out what works best for you and apply it.
 4.   Bad races are part of the deal: You may have done everything right. You were dedicated to your training, you slept enough, hydrated properly, strength trained, didnât miss a day, and rested. And yet, you had a bad race. Well, nobody can guarantee you a solid performance. That’s why we compete on race day and not just pick up our medals and trophies by showing our training logs. Sometimes it happens, sometimes it doesn’t. Accept it and don’t let it be the measurement of your worth as a person.
 5.   Not practicing race strategy during training: The place to figure out you can’t stomach that 5th gel shouldnât be mile 20 on marathon day. Discovering that you don’t have enough pockets to carry all your needs should not be realized on race morning. And so on. Be smart. Go for more than just one dry run during the training cycle.
Not taking care of your rest will inevitably lead to burnout or injury (Photo: Nataliya Vaitkevich, Pexels)
6.   Rest days are an integral part of any plan: Even elites take rest days. At the height of their training for a Marathon Major, it may mean 10 easy miles at a pace that would be a PR for you or me. But we are not training to win Boston or London. So, let’s put our goals in perspective and understand what we want to carry out. Letâs not compare ourselves to other runners, and make sure we rest properly, enough so our body doesnât have to choose a rest day for us, which I may bet would come at an inconvenient time.
 7.   Squeezing in one more long run: The body usually takes from 10-14 days to adapt to the stress of a particular training session. This is why we taper. Not much of what we do in the two weeks prior to the race will help us. Yet, it can harm us. So, refrain from squeezing in one more long run or an added speed session in during taper. Follow your plan.
 8.   Trying new things on race day: Is the cardinal sin of racing. This is not the day to find out how these shorts fit, if this brand of gel upsets your stomach, or the responsiveness of this brand-new pair of shoes. You’ve been training for this day. You have sacrificed sweat, time, money, and emotion into this project. Don’t screw it up at the time to see it through.
 We would love to hear your advice for fellow runners. Leave a comment below; we appreciate every contribution!
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I once heard Coach Jonathan Marcus state that âthe watch is a record, not a directorâ. What a deep thought! And sure, we all want to know whatâs happening with our running, especially now that instant feedback is a wrist flip away. But most of what is being measured is product our running, it is not our running per se.
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