TiaRT : The sins of the runner...

This week's TiaRT theme is "Common mistakes and cardinal sins of running", and boy do I sometimes feel like I spend every LongRunDay in the running confessional booth.
Whenever I do, it's always because I have broken one of these Running Commandments. Some of these I think are universal, and some are definitely specific to me, but whenever I think I can ignore them, that's when I end up in trouble. I have broken every single one of these bad boys and paid the price.


The Ten Commandments of Running

Thou Shalt Stretch Properly So many of us forget this crucial, important step, yet it makes all the difference in the world if done properly and regularly. For instance, I broke this one yesterday because I wanted to get out of the gym and to dinner, and now my poor hammies are paying for my sins.

Thou Shalt Have A Plan Especially if training for a race, especially if a beginner. Yes, some folks can get out there and just run, but the rest of us need some words and numbers on some paper to tell us what to do, how to do it, and why we are doing it, in order to reach our goals smart and safe. And heck, it's fun to track your goals and progress.

Thou Shalt Not Get Ahead Of Thyself Even with a plan, it's tempting to try to push yourself. You feel good! You're all chock full o' endorphins! Think you can tack on a couple extra miles to your Long Run? Don't. Bet you can run it at your tempo pace, maybe throw in a couple sprints? Don't. Just because you can, doesn't mean you should. When you end up sleeping for 12 hours straight and eating an entire box of Cheez-It snack crackers in one sitting, you'll know what I mean. And that's the best case scenario.

Thou Shalt Respect The Sanctity Of Thy Days Of Rest Especially if you are training for a long distance race, you must take your days of rest as rest days. Not cross training days, not easy run days (unless prescribed) but rest days. Unless you like stress fractures and exhaustion.

Thou Shalt Wear Proper Footwear If you have not yet done so, get thee to a reputable running store staffed with knowledgable and infinitely patient employees and get fitted for your perfect running shoes. Don't scrimp on your sneaks. Replace them when necessary. Learn to listen to your tootsies - the prescribed shoe-replacement suggestions are all well and good, but your feet being sore and tingly an hour after a run is a better indicator.

Thou Shalt Properly Hydrate And Fuel Water is good. Drink it. If you don't, you'll get dehydrated and bad things will happen. If you run long, salt or electrolyte tabs are probably good. During races, carry Gu or Gel or whatever floats your boat. Be smart about pre-run food, depending on your likes and dislikes and the distance you plan to run. Nothing spicy (incidentally, did you know gazpacho tastes the same coming up as it does going down?)

Thou Shalt Listen To Thy Body Be smart. There is a difference between running through a side stitch or fatigue and trying to run through a shooting pain in your leg "hoping it'll go away." I think you know what that difference is. No amount of teeth-gritting or mental toughness can will away a stress fracture or ITBS or a torn ligament. It can only make it worse.

Thou Shalt Respect Weather Conditions Okay, many of you are total badasses. You strap on your YakTraks and run 10 miles in the snow. You run in the rain. You run in thunderstorms. You run in 90 degree heat and humidity. We all have our limits. I personally don't run on ice, and I always have to remind myself not to run my favorite route (around Pleasure Bay in Southie) when it's cold and windy, because the wind has literally picked me up and hurled me against the fence when I get over the open water. If you are going to be all awesome like that, dress appropriately for both heat & cold, and HYDRATE in the heat.

Thou Shalt Cross Train Best thing I ever did, cross training. There are many many running purists, so this is just a personal preference, but cross training, especially weight training, has improved my running and general fitness 1000%.

Thou Shalt Enjoy Thyself Running isn't always fun, and it certainly isn't easy (what sadistic person came up with the term "easy run" anyway?), but it is infinitely enjoyable in all its aches and pains and hardships. Always remember to enjoy yourself, celebrate your accomplishments and those of your fellow runners, and pat yourself on the back every once in awhile for a job well done.