As I approach the final week of my Couch 2 5K Program, I feel as though I’ve improved as a runner during this experience. Unlike previous experiences with this program, I’ve been running outside through the neighborhoods surrounding my development. Previously, I had been running the program on a treadmill. Treadmills were effective in keeping a consecutive speed, but it took away from the actual strength it takes to keep up a consistent rhythm in a realistic environment. It’s one thing to run on a treadmill, but in a 5K you hit pavement, and that kind of ground is different on your bones than a path being fed to you by a treadmill belt.
Here’s a few tips that I can share from running the road for the past eight weeks:
- Run in quarter length socks. For a while, ankle socks that didn’t peek from beneath your sneaker were the stylish choice. It seems now like socks that go somewhere between past the ankle and below mid-shin are en vogue. Style choices aside, there is nothing more painful than a blister on the heel. A heel blister will ruin my run and keep me off my feet for two days. If you’re going for a run, make sure your sneakers fit and your socks go above the top of your shoe. Since I made the change, I haven’t had a heel blister! That said, these babies are GREAT for treating a heel blister.
- Calling all gals/nonbinary pals – STRAP DOWN THE CHEST. I’ve noticed a lean towards minimum impact in sports bras, which are very comfortable and perfect for workouts that don’t require CRAZY amounts of movement (think yoga or weight-lifting). As a girl who wears minimum impact sports bras almost daily (way less stressful than traditional bras for me, since I don’t like no coverage at all), I totally get this shift. That said, if you’re more Kim than Kendall on the Kardashian scale, you’re going to want to go for the MAXIMUM OVERDRIVE bra. If you’re in the market for a new sports bra for running purposes, I recommend two-tier-trying before buying. Don’t buy online, go to the store and put on something that advertises “Maximum Impact.” If it seems to be a good fit, attempt a few HIIT exercises, like burpees or jumping jacks. If, ahem, everyone stays in their assigned seat, you’re in a good spot! The Victoria’s Secret Knockout Bra has worked for me for years, but Old Navy makes a good maximum impact bra, too.
- Scent up before you lace up – This might be TMI, but sometimes my sweat distracts myself. The moisture and yes, occasionally, the smell. Yup. I said it. It’s never made me stop mid-run, but I’ve noticed it, and that’s enough for me. A good spray deodorant keeps me dry (I like Dove Coconut!) but NATIVE stick is a favorite too!
- Your music. Is. Everything – I have touched upon the importance of a good workout playlist in a previous entry, but it’s worth mentioning again. Intuitively, a good lifting playlist should make you feel strong, and a good running playlist should make you feel fast. My running playlist is full of music from the last ten years. Indie pop is a great feel- think MGMT, M83, Florence & The Machine. Of course, my previous entry on workout playlists featured a “superhero” theme. Superheroes are both fast AND strong, so you can mix and match here (just last week I beat my speed record while running to the Wonder Woman theme)!
- Run in the early morning – CHASE THE SUN. It is the best time to run. The temperature is cool, but the sky is light. You won’t be blinded by the sun, nor will you be sweating in scorching heat. As well, the world is typically quiet this time of the morning. You won’t really run the risk of traffic, and there’s nothing better than a cool-down walk under a pink-and-blue sky. Sweat the night off, and turn your mind on under the sunrise.
Be safe, and happy running!