Patience in the Process

Patrick Thomas Gildea, Director/Head Coach for the Knoxville Distance Project

One of the more beloved anthems in the Grateful Dead arsenal is “Shakedown Street” and it can be a metaphor for increasing mileage and building endurance from the beginner to the advanced runner. Bear with me here… In a similar fashion to way the original jam kings took their time, improvising and delicately maneuvering their way through each song until the final note was played, you can find a like-minded approach to your own running. A verse in the song states, “Maybe you had too much too fast,” and if you take that into consideration and place in the context of your own running when making a jump training it makes total sense. You can’t simply add more miles all at once. You’re headed down a slippery slope or facing uphill battle – whichever way you look at it. If you read in between the notes of the song, really, it speaks about patience.

I think, as runners, the most important lesson we can take away from training is always practicing patience. Success doesn’t occur overnight. Sure, we’d all love to feel great each day, have our best workout or set a PR in every race we run. It’s not practical though. Taking a long-term approach to training, making adjustments with your coach, if you have one, along the way can prove to be very valuable if you want to reach and exceed your goals. Understanding where you are and where you want to go is important.

“Sure don’t know what I’m going for, but I’m gonna go for it for sure.”

Whether you’re starting out on Barren Ground or you have more than a few races under your belt, there’s no good advice in being Runaway Jim and Throwing Stones to the wind when increasing your training load. If you train appropriately and manage each day accordingly, you too, can Run Like An Antelope. Taking a cautious approach and being mindful that your body can handle an amount which is appropriate for where you are is a safe approach. Some things to consider when increasing mileage and building your endurance:

  • Recovery – Make sure that you are adequately rested before you head out on your next run. In order to run more and build that base, it is imperative that you stay healthy, minimize injury and recovery is the major component. Foam roll, stretch, strength and conditioning – all keys to recovery and injury management.
  • Consistency – A simple way to increase mileage and build endurance is to get out and run. Add to the frequency at which you run while making sure that you’re taking each run easy and not pressing. Your body responds to stress. It’ll learn to manage it. A soft, easy, short run has benefit. Get out and go!
  • Pace/Effort – Take your time. There’s no point in rushing your way to success. Working your way through training “on feel” can be a good way to progress from one step to another. Simple checks along the way; using a sliding scale of effort can be beneficial.
  • Focus – On the details. Feel things like rhythm, cadence, breathing, form. Get to know them well. Having a joyful approach to your training as opposed to having to hit a desired amount of mileage. Mileage is just a number. Time well spent can be seen as much more valuable.
  • Mileage/Minutes – Whether you go by one or the other, take it slowly. It’s not practical to go from a 5 mile run to a 15 mile run. When increasing, be mindful on the physicality of the run. For someone just starting out, allow your body to adapt for about a month before making an increase in mileage.

We all wish we had the exact answer, that Estimated Prophet appearing and telling us everything will be okay. The reality is that when you’re putting together a training program you want a philosophy Built to Last. There’s more than one bridge that leads Across the River. Take your time, there’s Pastures of Plenty and if you set out in believing that – you will find success.

Patrick is a Tennessee graduate where he was a standout distance runner for the Vols. He competed professionally and qualified for two IAAF World Championships in cross country and half-marathon. He’s run PR’s of 14:01 for 5k, 28:38 for 10k and 63:43 for the half-marathon. He’s coached runners of all ages and ability. Patrick is the Director/Head Coach at Knoxville Distance Project where he values training with balance, structure and flexibility. You can contact him at knoxdistanceproject@gmail.com.

How to Start Running After Having a Baby

Community Contributor: Whitney Heins, Founder of Mother Runners, Knoxville, TN

**article originally published at SHEKnows.com

Jogging Stroller with mom’s hand secured in the safety strap

You know what every new mom has in common? A desire to lose the baby weight fast!

There are few quicker ways to shed those extra pounds than running. But because of the changes in our bodies, we have to be careful when we start running after having a baby. Jump in too quickly and we could get seriously hurt—not ideal when you’re trying to care for a tiny human.

Here’s your how-to guide to start running after having a baby:

Train smart.

Pace yourself. Running coach and founder of Knoxville Endurance Bobby Holcombe says every recovery is different but generally advises to start slow—walking the first 3-4 weeks, increasing your distance each week. After 4-6 weeks, if you feel comfortable with walking, you can jog a couple days a week, gradually increasing mileage, pace, and the number of days you run. Holcombe notes women who remain active during their pregnancies, jogging and/or walking 3-5 days a week, generally have a faster recovery.

Listen to your body. If something feels really uncomfortable, don’t force it. Back off for a couple days and try to ease back in again. If something’s really hurting, talk to your doctor. Running could be shedding light on an injury.

Listen to your heart. Don’t pay attention to paces. Instead, pay attention to your heart rate zones. In the beginning, aim to keep your heart rate at 60-71% percent of your max, or a pace where you can comfortably hold a conversation. (To calculate your heart rate zones, check out this calculator.) Once you’re gaining in fitness, you can begin having a couple up-tempo runs a week where your heart rate reaches 78-81% of your max.

Fuel right.

Up your iron. What’s the biggest mistake new moms make? They cut back calories while simultaneously upping mileage—that’s a recipe for injury, says local nutritionist Betsy Johnson. In order to be healthy and energized, new moms need to focus on eating the right foods, like those containing iron. In fact, one in five women is iron deficient. Focus on eating iron-rich foods like meats, fish, leafy greens, and chocolate.

Drink that milk. Be sure to get enough calcium—especially those of you who’re breastfeeding which requires extra calcium intake. The National Academy of Sciences recommends that women who breastfeeding consume 1,000 milligrams of calcium each day. Ask your doctor if it’s a good idea to take a calcium supplement.

Shake up that protein. Breastfeeding moms also need to make sure they’re getting enough protein. After growing a baby for 9 months and then supplying it with protein-rich breast milk, it’s necessary to replenish your own. Aim for five to seven servings of quality protein every day.

Stay hydrated. Also, if you’re nursing, make sure you drink plenty of fluids—at least ten glasses of water a day.

Get strong.

Strengthen that midsection. Having a strong core can ward off injuries. It’s tough to find time to exercise but you can do planks, side planksbridges, and bicycles when playing with the baby on the floor. Dr. Cole Hosenfeld, a chiropractic sports physician at Apple Health and Wellness, recommends aiming for one to two minutes of each exercise three to four times a week.

Don’t forget your pelvic floor. One of the biggest risks to new moms starting to run after having a baby is pelvic organ prolapse. Guard against this by doing Kegels exercises. Jen Le Coguic, pelvic floor specialist, recommends aiming to do between 30-50 Kegels per day, doing a combination of short contractions (2 seconds) and long (10 seconds). This can also keep you from those unpleasant moments of wetting yourself while running or jumping.

Get the right gear.

Make sure the shoe fits. Ensure your running shoes fit your post-partum feet which may have enlarged post-pregnancy. If your shoes still fit, ensure your shoes don’t have too many miles on them and provide plenty of support. If the soles are worn around the sides and on the treads, it’s time to get new ones.

Get the right bra. Chances are your prepartum sports bra isn’t going to fit your postpartum chest. You need more support and room. Popular running bras with “mother runners” are the Motherhood Maternity racerback nursing bra and the Lululemon’s Enlite bra for their support and comfort.

If you’re nursing, be sure to nurse or pump before you head out the door to be more comfortable and bide more time being away from your baby. Also, make sure you get as much sleep as you can. You’re working overtime and your baby can’t drink from an empty cup. Take care of yourself!

Whitney Heins is the founder of The Mother Runners, a place where moms who run or want to run can find information and inspiration to chase their dreams. Whitney is a former journalist who works from home with her two small children. She is currently training to qualify for the Olympic trials in the marathon this fall. Follow her on Instagram and Facebook at @themotherrunners

Why do YOU run??

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I wanted to try something new with the posts…

I want to know WHY people run.

For me, I started running because I was out of shape from having a baby and had zero friends when I moved here. I wanted to be healthy and surround myself with great people who happen to run. Now I’m healthy and am friends with great people!

…so why do YOU run?

When the weather is crappy or sunny, what keeps you running?

Why do you keep showing up at the Group runs, gyms, or for long or short runs?

What got you started with running?

What keeps you coming back?

I would love to repost YOUR story with a picture to represent the runners of Knoxville!

Tag us to be featured #865running or email us at 865running@gmail.com!

Photo Credit: Running the Alley

Knoxville Running

You know what I love about the Knoxville running scene?

It doesn’t matter if you’re fast, slow, big, small, tall, short, young, or old…

The folks you meet at the Knoxville Group Runs will welcome you and quite possibly become your new best friends!

Running is supposed to be fun, so why not run with a group?

Group runs are 7 days a week rain or shine, hot or cold.

Find one near you by checking the Knoxville Group Run Schedule

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