How To Run Every Day


HOW TO RUN EVERYDAY

When Ronhill asked us to join them on their #RunEveryDay challenge we couldn’t resist; if the legendary Ron Hill can do it for 50 years then we were sure we could do it for 31 days?!

So we challenged Mark from Runners Need Clapham Junction and Kirsty from our Guildford head office to #RunEveryDay in October; this is what happened and how you can run every day too.


Getting Started

WHAT WAS YOUR WEEKLY MILEAGE BEFORE #RUNEVERYDAY?

MARK:  Training has been consistent during 2015 with some very good high-mileage weeks (70-80mpw). By the end of the year, I should be finishing on my highest mileage year to date of 2,650-2,700 miles, averaging about 50 miles per week.

KIRSTY:  Weekly mileage has dropped this year as I've had a few recurring injuries. At my best before #RunEveryDay I was doing 10-15 miles per week over 2-3 sessions at my worst I was doing 0.

DID ANYTHING CONCERN YOU BEFORE STARTING #RUNEVERYDAY?

MARK:  Rest day was a big concern for me. I have hit some big mileage months in the past, but if I felt that a rest day was needed then I would take one. During the #RunEveryDay challenge this was not possible, so I kept some days relatively easy so I could still complete the other runs/sessions as planned.

KIRSTY:  Overuse injuries were my biggest concern – that and finding the time to run every day. I have previously made it to day 16 on a daily advent running challenge and knew that I would need to keep the mileage light a couple of days each week.

During the Challenge

WHAT IS YOUR WEEKLY MILEAGE DURING #RUNEVERYDAY?

MARK:  I’m currently averaging around 50 miles per week, which is pretty much on par with my pre-challenge mileage.

KIRSTY:  My weekly mileage has increased, but week-on-week it has varied between 20-34 miles a week.

WHAT HAS SUPRISED YOU THE MOST ABOUT RUNNING EVERY DAY?

MARK:  The amount of washing that it has created with both myself and my wife running every day!

KIRSTY:  I agree with Mark – the amount of washing is phenomenal! I also found the challenge became easier as the weeks wore on.

Looking Back

HOW HAS YOUR OUTLOOK CHANGED SINCE BEGINNING THE CHALLENGE?

MARKIt’s amazing what you can do if you have to while having to plan ahead. It has been great being part of the challenge.

KIRSTY I’ve got my running mojo back! I now look forward to heading out, especially first thing in the morning. I also have loads more energy.

WHAT WAS DIFFICULT ABOUT THE CHALLENGE?

MARK:  The 5.30am alarm clock!

KIRSTY Sometimes struggling to find the time – a couple of runs have been done just before midnight! It would have been easy to skip them at that point, but the thought that I’d come so far already has kept me going.

WILL YOU CONTINUE RUNNING EVERY DAY AFTER OCTOBER 31ST?

MARK:  For sure, I still have two more months to achieve my yearly target.

KIRSTY I’m going to maintain weekly mileage of around 25-30 miles but will cut back to five days each week.

WOULD YOU #RUNEVERYDAY AGAIN?

MARK:  Most definitely. Challenges and goals are good to have; they keep me motivated as a runner.

KIRSTY:  Absolutely! I may try the advent running challenge in December.

Top Tips to Help you #RunEveryDay:

 

SHARE

Share your challenge and results with others. I used Instagram to capture each run which meant I couldn’t skip a day and followed others who were also doing the challenge, to help keep me motivated

STRETCH

Listen to your body and get to know your foam roller. Your body will tell you when to slow down or ease off and regular foam rolling eases tightness and helps prepare you for your next session.

RELAX

Don't put too much pressure on yourself to run a certain distance or time, and realise that you may need to adjust your race expectations if you haven’t had adequate recovery.

START SLOW

Gradually build up your weekly running mileage before attempting a challenge. Keep the start of the challenge nice and easy and you will soon find running every day a part of everyday life. Once you have some kind of consistency, then running every day will seem easier.

GOOD RUNNING SHOES

The correct running shoes are essential! Ensure that you change your running footwear around every 500 miles (25 miles per week will see roughly 5 months of wear). If you plan on running more regularly, keep a log of your shoe mileage.

 


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