Confession: if I hadn’t been chosen as an ambassador for the 2020 Ottawa Marathon, I wouldn’t be training for a marathon right now.
I’d be taking my recovery and return much slower. Starting from scratch, even.
But I am an ambassador. I am coming back from a running injury. I am training for a marathon.
Am I crazy?
The reality of the training struggle got really real last Saturday when I took on a 10 mile (16 km) long run and suffered through absolutely every step of it. All runners know this type of outing: the kind of run where the best part is that it’s finished.
Back at my apartment, I collapsed on my bed in sweat-soaked gear and stared at the ceiling, numbed and frightened, legs pulsing.
How do I do this? Can I do this? Should I do this?
Running was never easy for me before but, pre-injury, my body used to be a reliable ally instead of something I was actively working against to achieve my goals. Ten miles? No problem. Now…?
As I showered off the sweat and stretched, I began to pick apart the awful run I had just put myself through. Was it really just a bad run, or a larger indication of what’s ahead of me for the next 87 days of training and preparation?
In review, I don’t know. I’ll have to see. I can say only this with confidence: I’m not going to blame my body for Saturday. I’m going to blame my brain.
I made a lot of running mistakes, and most of them could have been avoided if I had been disciplined and focused. Maybe to hold myself accountable, or maybe to help anyone else who might be looking for some help after a bad run of their own, I wrote them all down.
What follows is a sort of “running hygiene” checklist. How is YOUR hygiene?
Long run mistake #1: I didn’t time my pre-run meal
I woke up. I ate a bowl of Apple Cinnamon Cheerios and drank a cup of coffee. And then, because it was Saturday and I was feeling chill, I puttered around my flat for 2 and a half more hours.
Solution: This is the kind of personal knowledge you get through good ol’ fashioned trial and error. I personally find that eating 30 minutes to an hour before a long run is usually optimal for energy benefits… Any longer and I feel like the energy has already burned off. Bad call, me.
Long run mistake #2: I didn’t warm up
When I spoke to my physiotherapist about getting back in the running game, she stressed the importance of warming up. Not just walking to warm up—actually warming up and stretching for 5-10 minutes before heading out. I didn’t do this. I could say I was too eager to get out the door, but actually…? I’ve never been good at this and I think many runners have the same issue. “My warm up is the first mile!” Lol, no.
Solution: In the future, I’m going to set a ten-minute timer, and I won’t be leaving the house until my muscles are warm and ready to go, and that timer is beeping, bby.
Long run mistake #3: I NEGLECTED MY audio sandwich
Picture it: Montreal, 2018. A younger, less-injured me is training for my second half marathon. I’m not used to running long distances yet and it’s rough on my brain. So I build audio sandwiches. I start my long runs out with music—a full album or playlist to get into le zone. And then, once I’m on the go and the music ends, I switch to podcasts for a while for some company. I swap back to music at the end for a little finishing booster. On Saturday, I only listened to podcasts. People talked and talked and talked… I didn’t even try a little fatigue-fighting music.
Solution: Easy, right? Make yourself a fat audio sandwichI I guess, if I had to dole this out as advice for someone who wasn’t me, it would be… Whether you listen to music, or podcasts, or nothing on your run… Switch it up. The change might feel good!
Long run mistake #4: I didn’t bring proper fuel(?)
I didn’t have time to make it to a running store before Saturday and I was out of gels and fuels, aka run candy. I did have time to run to my closest Shopper’s Drug Mart and buy some Starburst sour gummies that were on sale. So I brought those with me for fuel instead, along with my water bottle.
I’m suspicious about whether or not this is actually a mistake. After all, I could’ve gone with nothing. I’m no nutritionist, but I know sugar in its many forms will work for a quick energy return. Maybe the difference was all in my head and candy was the least of my worries? More research required.
Solution: I went to my local Running Room and bought some gels and chews for next time. Even if it’s the placebo effect I will take whatever boosts I can get.
Long run mistake #5: I didn’t chOOSE MY gear wisely
You know how the golden rule for race day is “nothing new”? Well the other golden rule is “think about what you’re wearing before you go out on your long run.” Wear your comfiest, most reliable gear. If you’re a person who has to wear a sports bra, like me, don’t choose the one that works for 5Ks but gets a little uncomfortable over long periods of time. Otherwise, you might be getting chafing, side-stitches and the whole bit.
Solution: In my future, I pledge to pick out my gear the night before my long run. That way it’s less of a struggle the next day and I have time to consider what I’m wearing instead of trying to drink coffee with one hand and put on compression socks with the other before staggering out the door. Without warming up. AGAIN.
Long run mistake #6: I didn’t ice my legs
I’m not a COMPLETE fool, by the way. I did some of the things you’re supposed to do after a run. I drank water! I stretched! I complained about how much I hate running on Instagram! (Note: I don’t hate running, but apparently the first time you utter those three words is a rite of passage. Boom. Where’s my membership card?)
But by then it was late afternoon, and I had to go to the post office and still make it to the 6:30pm showing of Greta Gerwig’s Little Women before it left theatres. So: I didn’t have a chance to ice my legs. By Sunday, they were stiff and uncomfortable.
Solution: I took an extra rest day off just to make sure everything was in order. In the future, I’ll ice ‘em good, no matter how they’re feeling.
I could go on and on, writing this list into oblivion: I didn’t consider the intensity of my workouts earlier in the week. I probably could have gotten more sleep, etc. etc. etc. You get it, right? I made lots of mistakes.
On the road to Ottawa, I’m sure I’ll make a lot more, and I’m ready for it—as long as they’re brand new and not the same old, same old on repeat.