runners - advice needed

I'm very much a beginner and I'm still getting the hang of things.  I did a learn-to-run clinic that started in March of this year and finished up a little over a month ago.  I'm now up to running roughly 3 miles, 3 times a week.  Overall I'm very happy with the progress I've made.  I like seeing myself hit new personal records every week or so.  It's been extremely rewarding so far.  So much so that I've decided to train for a 10 mile race that takes place in October. 

I have really good days - where I feel awesome when I finish, like I could have kept going another mile or so - and I still have really awful days like this morning.  I ran about a mile and a half and just couldn't go any further. I finished my milage by walking, but even by the end of that I felt worn out, defeated and rather pathetic.  lol.

My question is - I still can't figure out what factors lead me to having a "good" running day versus a "bad" one.  The good and the bad can appear whether I run in the morning or after work, that doesn't seem to be a factor.  I've also run on a completely empty stomach (first thing in the morning) and had  a great run, or a few hours after a meal and had a good run.  Since I'm only running 3 times a week, I ensure I don't run two days in a row.  And I used to walk quite a bit on occasional off days, but I'm making sure not to do that anymore either - I'm doing yoga or other activities instead. 

What else can I do to ensure I have a "good" run?

sometimes i find that you just have to push through those first few miles and then your endorphines will kick in. your probably getting in better shape so it takeslonger. do you know if you have gotten a runner's high yet??

I sometimes get unexplained bad run days, where there's no difference that i can even think of from previous days, but i just can't seem to complete it, or feel good. I just take it as one of those, try my hardest to push through it unless i feel it's something serious, and move on to my next run which sually end up being back to good. Also to help keep you having good runs, increase your milage by 10% only. this helps avoid injuries. I've never been one to run on an empty stomach, just based on reading so many articles that its a myth u burn more fat this way and also u burn muscle. I wouldn't run without doing strength training on other days as well. I've gone down the injury path before and preventing it this time! Being well hydrated can affect your run. Humid days always drag on me when I'm running too. good luck with ur race in oct!  

hi! i'm the captain of the girls cross country team at my highschool. we run everyday except for sundays. everyone had off days sometimes, but we try to prevent them by drinking tons of water. you should try to drink half your body weight in ounces everyday.

also shoes are important- you need to replace your running shoes every 300-400 miles you run (and never wash or especially never dry them-- with a machine of course)

getting enough sleep isn't really an issue the day after you didn't sleep enough, but the second day after! so be sure to sleep well for at least two nights before your race :)

also eating after you run is important. especially for longer workouts. 30-60 minutes after you run, you should get some fuel (a bar or just a meal)-- this is especially important for runs over an hour long because you need to replenish your glycogen stores

also as you train make sure to get enough iron-- your red blood cells need iron in order to carry oxygen

I've had this same problem since I started running. Thanks for the advice Celeste.

Try not to over think it because to be honest we all have those good and bad runs its all about pushing through them and being consistent. Make yourself a schedule and stick to it that really helps you stay focused and on track.

Running is alot of mind over body the more you train your mind to overcome a bad run the fewer you have but they will never completely go away.

If you have not ran a 5k race yet try to do one before you go for the 10 mile race. It will help you to prepare for the longer races.

Oh and good luck "Running is a mental sport and we are all Insane"

We all have good and bad days..running or not.  The amount of sleep you get, stress, etc. all can play a factor.  Remember, proper nutrition.  And, mostly, don't beat yourself up over the 'bad running days'. The fact you are still getting out there and moving is awesome!!

Original Post by hanreiter:

sometimes i find that you just have to push through those first few miles and then your endorphines will kick in. your probably getting in better shape so it takeslonger. do you know if you have gotten a runner's high yet??

 No runner's high for me, and I'm not sure I'll ever get there.  lol.  I enjoy how I feel AFTER the run, the sense of accomplishment, etc. but running itself I can take or leave.

Some good tips here, thanks you guys!

I'm diligent about water and I've got great shoes.  I do eat well, but maybe could try not running in the mornings on an empty stomach again. 

I am planning on running a 5k at the end of July just to see what a race is like, get my feet wet, etc.  I am not the competitive type at all and don't care how fast I run, I'm only looking to finish.  That's goal enough for me.

Thanks again!!

I've noticed my bad days seem to coincide with a bad hormone day. Try taking a Vitamin B complex on days you feel like your just dragging (everyday wouldn't hurt either).

I usually run around 6 miles a day for morning cardio (such is the life of a distance swimmer who's coach is obsessed with aerobic capacity). Usually what characterizes a good run for me, where I feel energized and pumped includes:

1. 6-8 hours of sleep the night before

2. Having done thorough stretching the night before or after I woke up before my run (believe me, having loose muscles really helps, especially if it's Thursday and you've been running 6 miles a day since Sunday).

3. Having had a good, balanced diet for the past 2-3 days (you just generally feel better). Even though I have one cheat day every two weeks, I definitely don't feel as peppy after I've eaten two slices of pizza for dinner the previous night.

4. Having had a small, but nutrient packed meal before my run. I weigh my food out on a scale to measure all the calories I take in, but if you don't, just make sure that your meal is on the smaller side.

A pre-run meal for me consists of something like 30g toasted whole wheat bread (1 slice) with 12-15g peanut butter smeared on top (a teaspoon-ish), a small glass of milk (300ml) and some kind of fruit like a nectarine (usually 125-150g). That's about 300-400 calories to get rid of the deficit I built while I slept, and it has protein, carbs, and lots of vitamins/minerals. I always feel horrible if I run on an empty stomach.

5. A good pair of shoes and enough clothing (especially important if it's winter or cold and rainy).

6. Optional, but a buddy to run with or some nice music on an iPod usually makes my run more enjoyable.

If you do this, and you stay within your limits of course (you're not completely exhausted after every run), you'll be able to maintain your mileage, and if you keep at it I'm sure you'll make gradual progress and your 10 mile race will be a piece of cake by October. :]

I agree with what everybody else has said.  You are always going to have bad running days.  They are there to remind us of what the good ones feel like!  Usually 5-10 minutes into a run, you know if it is going to be a good one or bad one.  When I realize that this run is gonna suck, and I can't change my attitude to change my run, I just do something different.  For example, I'll switch to a run4/5 minutes then walk 2 minutes, or just slow my pace way down or just walk period.

You get the job done and not kill yourself so you are ready to try again next time!

I think I first experienced a true "runners high" during my first race 2 weeks ago. It's fabulous! I've always ran here & there and liked it but that race really made me want to keep training for a 1/2 marathon in the fall. I wasn't sure racing was for me but just being with all those people, WOW! I'm not at all competetive but now I so want to improve my time, just to be better for myself.

I agree with all this advice, especially eating well 2-3 days prior to running. I, too, recently have noticed some not so great runs and that has to be the biggest reason why. (Summer time means more BBQ's and not so good food tempting us) And DRINK, DRINK water, always.

Keep upping your milage slowly and good luck with the 5K!!

I would just emphasize nutrition!!!!  Don't under cut your calories too much (if you are trying to loose weight) and be sure to maintain 50% carbs (complex carbs), 25% protein, 25% fats (good ones).  The most important is the complex carbs!!!  When I have a bad run day, it usually coincides with not maintaining a good diet the previous days. 

Original Post by ser1293:

I would just emphasize nutrition!!!!  Don't under cut your calories too much (if you are trying to loose weight) and be sure to maintain 50% carbs (complex carbs), 25% protein, 25% fats (good ones).  The most important is the complex carbs!!!  When I have a bad run day, it usually coincides with not maintaining a good diet the previous days. 

I think I'm finding out this is key for me.  If I haven't eaten well, I'm definitely dragged down a lot more.  My mix is closer to 25% fat, 15% protein, 60% carb.  I've been trying to figure out how to increase my protein and I'm having a hard time with that.  (It's difficult for me to add protein without adding calories and I don't know what I'm willing to take out of my diet to add more protein in.)

But I think my main problem is summer!  lol.  I've had BBQs and birthdays and friends in from out of town which meant I was saving calories for cocktails.  Not too many, mind you, but a couple every weekend add up.  And on such a low cal diet as I am, that meant I was lacking too much in actual nutrition.  So I'm cutting the alcohol out even on the weekends, for a while anyway.

Just bumping this thread for the benefit of all of us beginners to running (I'm on week 2 of C25K).  I really needed to hear this today, since my run yesterday sucked. 

We all have off days, it's just a reality. Some days I'll start a run and just know it's not going to be my day. Other days I'll start a run feeling not so great and 20 - 30 minutes later I feel great, so don't write off your run too soon. Like was said before, easy back on the intensity or take extra walk breaks if you're having a tough day.

A couple of things can really influence my runs ... nutrition - eat well (no processed empty carb junk), big influence.

Hormones - there are certain days each month that are a real struggle for me to have a good workout.

The biggest influence though is my attitude, if I'm happy to be running usually it will be a pretty good workout, if I'm miserable it's near impossible to turn it around unless I'm exercising in a group (which I recommend)

Happy trails!

Original Post by carrie33:

Some good tips here, thanks you guys!

I'm diligent about water and I've got great shoes.  I do eat well, but maybe could try not running in the mornings on an empty stomach again. 

I am planning on running a 5k at the end of July just to see what a race is like, get my feet wet, etc.  I am not the competitive type at all and don't care how fast I run, I'm only looking to finish.  That's goal enough for me.

Thanks again!!

hi. one thing you have not seen, i don't think, is about

the help it does to have a partner to run with.

the reason is that when  you tralk, especially if it is important and

you are into it a bit, then the time and miles just go by like that

and you are not focused on, god, how hot is it or gosh, how long have

i been running, seems like i can't get anywhere today!1

just a tip that you may know about, didn't see it in any posts.

i have run 4 marathons, many years ago, and the training for

them included having a partner which helped emmensely.

good luck, it is well worth it. you will get there.

steven (age 59, now I bike mostly)