Train first; race second
So you’re new to running and you just finished up a big goal–say running your first 5k or 10k. You loved the experience, but you’re not sure where to go from here. Another race? A longer race? More training?
I’m going to suggest this: Take a week or two to rest up and recover before signing up for your next event. Enjoy the moment and reward yourself with an easier week of running, maybe with some cross training thrown in. Once the week is up, then start evaluating what you want to do next.
Many people these days are in a rush to get to the marathon distance. There’s a lot of marathon mania going around, and that’s all good and well, but my stance is that there’s value in developing you running skills first. As Joan Benoit Samuelson and I discussed on our run this past weekend, you don’t have to run a marathon in order to consider yourself a runner.
A few options I’d suggest to help you become a better runner first, and maybe a half or full marathoner later:
- Consider picking another race of the same distance you just completed, but make it your goal to get faster via smart training
- If you want to do a race of a bit longer, that’s fine too, but look for a training plan or consider a coach to help you get there safely and effectively
- Put your next race on your calendar, but give it a good six weeks or longer to have time to make improvements
- Work on increasing your longer run first, and speed work second. This will give you a solid foundation on which to build your speed.
Think of training as building a pyramid–you want a nice, wide base (aerobic foundation) to support your body as you begin to add layers of speed work on top. Take the time to develop a good running base, and you’ll become more efficient, and ultimately, faster runner. Then you’ll be locked and loaded for when you want to start stepping up to longer distances.
In the end, your long-term goal should be healthy running for a lifetime. Don’t skip the important steps on the front end just to reach a bucket list goal. Be patient and your body, and even your race times, will reward you for it.
As always, your advice is just what I needed … right now! Since returning to running 8 weeks ago (after nearly 18 months off) and then more recently, transitioning to minimal runners (Kinvara 2s), I’ve had to start from point A all over again. With two recent 5Ks complete and the Space Coast Half coming up in November, I’m focusing on my foundation and form this summer. Thanks, Ms. Z!
This is fabulous advice! Many people ask me about this. Do you mind if I share it on my FB page?
Teamarcia recently posted..Race Report: Loop the Lakes
This is very good advice and I agree…to some extent. There’s no problem with dreaming big in my mind as long as you do so safely and for me, that meant lots of races along the way!
abbi recently posted..Gettysburg North-South Marathon
I agree that there is a bit of a rush to run marathons these days. I think it is often too much too soon. The long miles turn people off from running – they complete the marathon, but don’t continue to run. Then again, pursuing distance first prevents development of speed, which hurts you as an overall runner.
I don’t really think a runner should try a marathon for several years, and hopefully will have run a few 10ks first.
Gracie recently posted..Let’s Run
this is an awesome post and I’m going to forward it to several of my friends who just started running and recently completed their first 5k’s. Great tips!
Middleaged Runner recently posted..Round Two of Big Pimpin’ Training
I couldn’t have said it better. Marathon mania is huge these days and I’ve seen too many newbie runners go from a 5k and running for a few months to signing up for a marathon in 3-4 months. It’s just not enough time for their bodies to adapt to the stress and mileage that is required to train properly for a long distance event. Or those runners who want to race every single weekend but don’t leave themselves any time to get the miles or training in. If it made sense to race every weekend, you’d see the elites doing it – I use them as a gauge for so many things – including the # of marathons they run in a year. 2-3 is the max for them and therefore the max for me!
Michele @ nycrunningmama recently posted..Please Don’t Judge My Parenting
Wow, SuperKate should read this – her goals just get more and more audacious!
Kovas recently posted..Survival Straps Product Review
as always your wisdom applies to me too.
it extends far out of the realm of the run.
Miz recently posted..Listen to your mother show (AKA leaving the zone of comfy.)
This is GREAT advice! I meet people all the time that go from their first half , straight into a full. They’re experience is great BUT I think they get down on themselves about finishing so slow. I know in some cases people are fast but I think in most, that first marathon experience can be rewarding but tough on the legs.
Coy recently posted..Even a mule PR’s once in awhile
A lot of really good tips here. Thanks for sharing. I like the “You don’t have to run a marathon to be a runner” comment.
Kenley Jones recently posted..Fall Marathon Training Week 1 of 30 W/E 4/21/2012
Hmmm….I seem to have read this in an email last week from my coach
Great advice and I think it is finally “clicking”
This will fall under the category of “do as i say, not as I do.” But realistically, I would not encourage anyone to set a marathon as a goal. First, it is really hard, requires a tremendous amount of dedication and sacrifice, and is a difficult goal. I greatly prefer a half marathon goal. Still difficult, but achievable for sure. Also the risk of injury is much much greater in M training. Finally, after a M, all I want to do is chill. Get my life back. And that can produce a period of drop off that is difficult to recover from.
I agree, set a new goal! But don’t focus on the M!
NY Wolve recently posted..Hard Long Run, and Water in a Bag solved!
Excellent advice! The temptation for me is always to go longer which is cool as long as I train and run smarter.
Tracy recently posted..Let the taper begin!
Great advice!! I am in the “what is next” phase… and need to apply some of your tips
Rachel @RunningRachel recently posted..Busy. Active. Outdoor Play!
Very good advice.
I’m taking it easy for a few weeks and will try (I said “try” not sure it will happen) to leave the Garmin at home. Hoping to get the “fun” back in the run.
Joanne recently posted..Strawberry Jam Custard with Reverse Chocolate Wafer Crust
Excellent post.
I agree with MY Wolve above, yes. Also I would add that when/if you DO tackle the big M don’t plan on a specific pace target that is overly aggressive. A lot of people get injured upping the miles…. and adding speedwork just makes it worse.
Get the higher mileage thing under your belt on your first training cycle, THEN on a later marathon add some speed.
Paul recently posted..Why a coach?
I find people get so wrapped up in doing the race, love the spirit of the race…or want to improve on that race, so they go and sign up for one the microsecond they walk in the door from their last race and no training consideration is thrown into the mix. I have a client who throws these races at me, tons of smaller triathlons, while she’s trying to train for a summer marathon. It’s all good if they’re all fun races and even the marathon is to be a experience race and not for a specific time, but that’s not always the case and our bodies just can’t PR every single race we run.
Jill recently posted..Let’s blame this failure on the socks….
Great advice. The 1st race I ever ran was the full 26.2 in 2004 for TNT. I did it as a challenge and to raise $ for a good cause, but I would have ran it faster and probably injury free if I would have started out with shorter races and worked my way back up. After PRing my last half on Sunday, I am thinking I might want to try the full distance sometime in the future. It took me almost 8 years to feel that way:)
hikermom recently posted..Hero’s Half Race Recap and PR!
That is a great post! I wish I would have read it a couple years ago when I was training for my first half after running for about a year consistently. I ended up with plantar facsiitis and I was SO hard on myself for my time. I learned the hard way. I’ve been running for 3.5 years now and honestly don’t know if I will ever bump up the marathon distance. Thanks again, as usual, great post!
I love this- and I think you’re absolutely right. While many of you are experienced runners, there are people like me who are just starting to figure out what works for them. I love learning from all of you and just bettering myself every day. I enjoy running. (Not quite as much as cycling, but I do like it.) I have aspirations of running a half or even a full marathon, but for now, I’m happy getting a little faster… or running a little farther… Plus, the more you rush, the more your chance for injury. And I’m an inpatient girl who does not deal well with THAT!
Sarah
Great advice! I think it’s especially important for newer runners and helps prevent injuries.
Beth @ RUNNING around my kitchen recently posted..Komen 10K & weekly recap
It’s funny that you write this. I’ve been thinking of how I’ve met my distance goals a couple of times, and now that I’m not training, I’m just a runner again. But that’s fine for now : )
Molly recently posted..Is an orb a spirit? or dust?
I wish I would’ve know this! I was stupid to train for my first race as a marathon…there was still so much for me to learn and then I got too ambitious. As a result, I’m backing up, re-learning to run and hoping to tackle 26.2 in the future–correctly and smart!
Jess @ Blonde Ponytail recently posted..Spending Time Together: Filthy 50
Such sound advice. I have a client whose only goal is to run a 5K without stopping. We don’t even talk about anything other than that. It is really cool to see her passion for this 5K.
Jason @ Cook Train Eat Race recently posted..Ironman Bike Strategy
This is a great post! Runners who have done marathons can benefit from this advice, too, by focusing on just running, and then maybe on a shorter race when they feel refreshed.
I am trying to get my sister to do a 5K (she’s just lost 35 pounds, but also just broke up with her boyfriend, so she’s on shaky ground). I think it would do wonders for her self-esteem. If you did a post down the road on how to encourage a fledgling runner, I’d be grateful!
Terzah recently posted..Oh, Our Aching Backs–Part One
I’d like to add that you don’t even have to race to consider yourself a runner. If I never raced again I would still be running as much as I can. But having said that, races are a great motivator.
Char recently posted..New Beginnings
I think this is great advice. I think you are right; many people who are just starting out hear all the hype and see “everyone else” running marathons, but what they don’t realize is that it’s taken some of us YEARS to get to this point. And we often want it all to happen NOW, but really the important thing is to take plenty of time to train, get your endurance taken care of and then try to work on the other stuff.
Kyria recently posted..Where I Live: San Francisco
Great words! I’m actually doing a talk about this very subject sometime really soon. Any suggestions, questions-I may write up a post myself about some of the topics and more ideas that come up.
Endurance athletes are hungry (both literally and metaphorically!) by nature. We just need to form a healthy competitive appetite!
Adrienne recently posted..Coaching: My Perspective (with a little help from the research)
Great advice!!!! I think as runners we sometimes get caught up with the numbers….faster, more miles, etc. I have had to to take a step back due to injury recently and I am learning what is important and that is just being able to run!
Toni Church recently posted..#BestBodyBootcamp Week 8 Recap, New Challenges and a Danskin Winner!!!
Could not have said it better! I think this is the best advice for any beginner runner! I have many friends who ran their first marathon within their first or second year of running and ended up injured, a lot. Take your time and enjoy the journey!
Christine recently posted..100x Challenge: Lululemon Headband Winner
Excellent advice and very timely as I was talking with a friend who just ran her first half marathon and is now in the “what’s next?” rut!