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Challenge of Running Alone

Things to keep in mind when you run solo, by Radhika Meganathan

Runners run alone for several reasons. Perhaps your life schedule requires you to run at weird, ungodly hours. You may not have runner friends, or your town may not have a running club to socialize. Or, plainly speaking, you may not want another person to disrupt your running zen state of mind.

Whatever it is, you have decided to run solo and you may be wondering whether you will run into any roadblocks in the process. That’s why we have tabulated the four key factors you have to consider while running alone.

Safety

Every runner is responsible for their own safety, and for good reason: it is best to be safe than sorry. Your running attire must consist of a bright element in it that can be easily seen from a distance. Take enough water so that you do not end up dehydrated. Always carry an id, some money and have your mobile fully-charged. install an app like BSafe which, on the command of a single button, will broadcast an SOS call with your location details to your contacts.

In case you have a set running routine and do not want to carry your mobile with you, check out Bugle, where you log in your route and how long you will be gone: if you are not back on time, it sends out an alarm to your contacts.

If you are exploring a new route, get a map; if no map is available, practice common sense and carry a portable safety kit with you that includes a torch, match sticks, a small knife or a pepper spray. And if you plan to run regularly in new places, it is a good idea to invest in self defense classes – it’s a skill that will help you not just during running but throughout your life.

Accountability and efficacy

Ah, discipline.  If you have discipline issues, running solo may prove to be your nemesis. To avoid missing runs, have a to do list where you can tick off the days you train. Having a visual list like this that you can hold in your hand, helps you to be accountable for your goals. Set a reward system for yourself, with short term consequences if you do not honour your own commitment. Slacked off on the pacing today? No dessert. Ran an extra sprint? Buy yourself a nice cuppa.

When going solo, runners usually run at a constant pace. Hence, interval training can be quickly forgotten in a solo run unless you make a conscious decision to incorporate it into your routine. Use your watch timer to run a certain distance within a specific time period.

Boredom

Whether you love to run alone or with company, you should train in the way that you are most comfortable with. Even if you love your own company, running solo can get a little boring. Which is why ear phones are the best companion for solo runners!

Get a good mp3 player and load it with your fav songs and podcasts. Do not use your mobile as a ipod, it drains precious power which you may need later if you end up in a tight situation. You can even listen to the audio version of your favorite books and catch up on your reading during your run! If you can manage it, call a friend/family member and chat away to glory, it’s three birds in one stone, you get to run, be fit and keep in touch with your loved ones.

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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Nutrition Comments (0) |

Nutrition Mistakes Beginner Runners Make

The wrong nutrition can defeat all the efforts you have put in to train for your run, writes Nandini Reddy.

You put in a lot of work on your training. You work on your pace, time and intensity of your run. Yet something seems to be holding you back. It might be more because of your nutrition mistakes than your training efforts. Most beginner runner make these mistakes often. Here is what you might be doing wrong.

Separating Diet and Training

Diet and training go together for runners. But most newbie runners make the mistake of not paying attention to their diet and just focusing on their excel sheet training plans. They start runs on empty without fueling their bodies or they overload themselves after the runs with high-glycemic index foods. They also focus on just the foods they eat after their run and pay little attention to their food in-take for the rest of the day. One cannot expect the desired results if diet is not given importance.

Too many Carbs

In order to fuel their runs, beginner runners tend to overload on carbs. Carbs are important in a runners diet as they are the fuel that drives their muscles but they cannot be the focus. The focus has to be more on vegetables and proteins that deliver the required nutrients to keep runners healthy. Whole foods that are filled with fiber are what runners need. The diet should be comprehensive and should include vegetables, nuts, oils, lean meats, whole grains and fruits. Completely skipping food groups or focusing on just a single food group will cause fatigue that might lead to injury.

Not understanding metabolism

All runners will experience weight loss when they start running. But if you are aiming to lose weight then you need to fuel your body the right way. Eating less and running more will signal the body to slow down its metabolism to conserve energy for the next time you stress your body. This will lead to the opposite effect of what you want to achieve. One can lose weight by eating the right foods in the right quantities.

Too many nutritional supplements

New runners tend to overdo the electrolyte sipping. They even replace water with electrolyte during their runs. Remember that your depleted glycogen levels after a 60 minute run can be replenished after your run through food. If you are running longer then you can use electrolytes to fuel your run to refresh. But that doesn’t mean that you need to sip on electrolytes through the day. Nutritional supplements are available in the form of energy bars and sports drinks, ensure that these do not have added sugars. Electrolytes are not a replacement for water. Drinking more water is required when one takes nutritional supplements and no less.

Caffeine Overdose

Caffeine is known to boost running performance and it also aids in glycogen restoration. But this doesn’t imply that you experiment with caffeine while in training. There is a limit to how much caffeine you can consume and overdoing it will give you gut issues. Caffeine needs to be included on intense training days and on other days try and avoid it.

Train smart and eat right to get the most best results from your training schedule.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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