Finding My Stride: What I’ve Learned About Running

I never really considered myself a “runner.”

I was really fast in my teens and early twenties, a speed that I inherited from my mother (thanks, mom!). I like to think I still have said speed, but I haven’t sprinted in a loooong while and I’m sure my years have slowed me down a bit. I’m probably more like Gimli these days, claiming to be “very dangerous over short distances” - a questionable claim at best. But I never really did any type of endurance-based, “long distance” (using that term loosely) running. Getting from point A to point B was a means to an end, nothing more, nothing less, and certainly nothing enjoyable. Sure, maybe I could sprint 100 meters, but running a few miles? No way. And so, I never quite considered myself a true runner.

Since moving to Switzerland, though, that has changed. Thanks in part to the multitude of running paths throughout the city, and in part to the astronomical gym fees that I refuse to pay because I’m cheap, I’ve slowing eased myself into the world of outdoor running. It didn’t happen overnight, but I’ve managed to find my stride. Little by little, I’ve built a running practice.

Even though I don’t always necessarily like it (I’m human), I have to admit that running inevitably feels great. My heart beating, blood pumping, the wind in my face, the sweat, the runner’s high, that feeling of being alive. Afterwards, no matter how I felt when I started, my mood is always lifted. Mhmm. I never regret going for a run. It’s good stuff. 

And it seems like now, running feels more important than ever: for our health, for our mood, for a sliver of time outdoors. If you’ve ever thought about developing a running practice, or want to resurrect an old habit, maybe now is the time. Here are a few things I’ve learned about running, and a few things running has taught me. 

Go at your own pace

I am as guilty as the next person at throwing myself into something new, going way too hard or getting far too overwhelmed, and then giving up before trying it a second time. Running, I found, is no different. For any running practice to be sustainable, you are going to have to want to do it again. So don’t burn yourself out on the first go. Start slow, and build up. Take it one block, one lap, one kilometer (or mile, for my US friends) at a time. Find a pace that you're comfortable maintaining, where you can take long, deep breaths instead of short, shallow ones. Don't feel the need to run any amount of time, or any distance, at any pace, before you feel ready. And the most important thing, for me, is not to compare myself to anyone else I see out there. 

It’s hard to not play the comparison game, especially when just starting out, running or otherwise. It might be corny, but I have always liked that phrase: “Don’t compare your chapter one to someone’s chapter twenty.” Everyone has to start somewhere. You are doing excellent for just getting out there, at whatever pace you are going. 

But also, challenge yourself

First I say to go at your own pace, and now I’m telling you to make it a little hard for yourself. I know. But I do find that it’s useful to set some goals. There are lots of running apps out there to help with this, but I just like to use something that tracks my distance and speed (currently using hand-me-down Apple Watch, which does the job!). My first running goal was time: I wanted to run for a total of 20, then 25, then 30 minutes, gradually increasing the increments. And here is some controversial advice: I don’t let myself walk. This is just my own preference! But personally, if I stop mid-run, I have a really really hard time getting back into it. I have found that once I didn’t allow walking as an option, my brain learned how to push and pace, and my body learned to endure. On my slower days, I sometimes find myself “running” at a walking pace, and that is OK! It’s simply a way that I challenge myself that literally helps me go the extra mile.

Again, though, it’s all about finding a pace that works for you. And once you find your pace, set a goal and challenge yourself. Then once you get comfortable, push yourself a little harder. I promise, little by little, you will get faster and run farther. What I love about running, especially outdoors, is that you can see your progress in a tangible way - by going one block further, by reaching “that tree up there,” making it to the lake and back, or getting in one more lap. There’s nothing more encouraging than seeing your progress manifest itself, and feeling that sense of accomplishment.

Listen to something good

Maybe it’s a pumped pop playlist. Or a favorite podcast. Or the Hamilton soundtrack. I see plenty of people running without headphones at all, and while that is not my jam, I have to imagine that the meditative sound of breathing might be one of the best running soundtracks around. Plus, there is something about just listening to the world around you - the sounds of the city or the quiet hum of nature, gravel crunching or birds chirping (the birdsongs in Zurich are pretty epic right now). I’m generally a mix between playlists (a spicy reggaeton playlist never hurt anyone) and podcasts, depending on my mood and how much I need a pick-me-up or want to get lost in my own thoughts. The point is to listen to something you like, something that motivates you to move. 

Starting isn’t always the hardest part

I’ve found that getting started is not necessarily the biggest obstacle. In fact, sometimes starting is the easiest part. I know a lot of people think that the first mile is always the worst - but most of the time, the first five minutes into a run are great for me. I’m proud of myself for tying up my laces and hitting the pavement, the wind is at my back, and I’m feeling springy and motivated and raring to go. It’s the middle, the minutes 5-15 in particular, that are the real struggle. I’ll start thinking about all of the other things I could be doing besides running, I’ll regret committing to something I absolutely didn’t even want to do in the first place, I’m tired, and I’m over it. OVER IT. 

There is it: the wall. Everyone has a different wall, but you’ll know when it hits. Or rather, when you hit it. So I always make a deal with myself before I start running - I tell myself I only have to go for 15 minutes. Just keep going for 15 minutes, then I can stop. It’s a simple mind trick, but it works, because after I mentally push through that block, I can generally finish whatever goal I had set for myself that day. And best of all, pushing past that mental slog is what gets me into that golden endorphin zone. I might be exhausted, but the last bit of my run is the best of all. The end is in sight, and I can dig deep into my reserves for that final stretch. The runner’s high is great, but my real favorite high? The high I get from realizing I went farther or faster than I thought I was capable.

Your brain will want to give up before your body does. The mind might be a beautiful thing - but it’s also tricksy AF, and will sometimes tell you straight-up lies. And somewhat paradoxically, the mind can play a crucial role in setting limits for your own performance. Don’t listen to it when it tells you it’s too hard, or when it tells you that you can’t do this. You can. I think running is a great way to train your brain to tap into this inner strength. 

Check your face

My favorite yoga teacher always says this, especially when we are holding a particularly tough posture: Check your face. Is it all twisted up in pain? Do I look angry? Am I frowning? Am I breathing? Why so intense?

She is reminding us to relax and not to take ourselves too seriously, even when we are moving through a bit of fire. I think about this a lot when I’m running. If I find myself about to hit that wall, I remind myself to check my face. And maybe even muster a bit of a smile. It helps!

Get yourself the right gear

Buy a pair of shoes meant for running. This is a game-changer. I had been using an old pair of cheap trail runners for the longest time, and they were not doing my feet any favors. Last year, I finally got myself a pair of Brooks running shoes and have never looked back. There are tons of running shoe styles, in all price ranges, for every gait, foot type, and foot need. I’d say this is a non-negotiable if you really want to start running regularly. It’s quite amazing to see the difference once you get yourself the right pair. Beyond shoes, headphones, a headband and a good sports bra (or whatever you need for support) are all key for a great run. And let’s be honest, having some quality gear is a pretty good motivator in and of itself.

But what’s the greater takeaway here?  Invest in yourself. Allow yourself to have the tools to make whatever you are striving for a reality. In running, and in life.

Recovery is your friend

Please don’t forget to stretch! I used to never take the time for a warm-up or a cool-down (bad Alex!). But now, if I go for a run without allowing some time for recovery, my body will be all sorts of angry with me. Plus, not letting your body recover is one of easiest ways to injure yourself. I try to plan my time and route to allow myself a final kilometer for a walking cool-down. And once I get home, I take at least 10 to 15 minutes for some deep, juicy stretches while my muscles are still warm. I especially enjoy getting into a few yoga poses that focus on my calves, hamstrings, quads and hips: runner’s lunge and lizard pose, half-front splits (monkey pose), malasana (yogi squat), forward folds, wide-leg straddle, single-leg pigeon or reclining pigeon (thread the needle).

I’ve also discovered the painful glory of a foam roller. Our neighbors might not appreciate the somewhat torturous groans emitting from our apartment, but rolling out my leg muscles hurts so good. Oh, and don’t forget rolling out your feet, too. They just carried you a couple of miles, so show ‘em some love. Finally, hydration is key. I tend to overheat - I’m as red as a tomato for at least an hour after a good run - and I need to drink a ton of water throughout the day to make sure I’m helping my body recover. 

And because post-run recovery is essentially self-care, let me use this moment to remind you all that self-care, in all of it’s forms, is important. It’s not a reward - it’s a necessity.

Find your why

“I have only a few reasons to keep on running, and a truckload of them to quit. All I can do is keep those few reasons nicely polished.”
- Haruki Murakami, one of my very favorite authors (from his book What I Talk About When I Talk About Running).

Figure out your reason, and keep it nicely polished. Maybe it’s cardiovascular health. Maybe it’s training for a race. Maybe it’s carving out some meditative me-time. Maybe it’s for mental clarity or for quelling anxiety. Maybe it’s because you are taking Elle Woods’ advice: “Exercise gives you endorphins. Endorphins make you happy. Happy people don’t kill their husbands (or whoever you may be quarantined with). They just don’t!” Maybe it’s going a distance you didn’t think you could run. Maybe, lately, it’s the only time you have to go outdoors at all.

Personally, I have started to view running as an incredible privilege. I have legs to carry me, a heart that is pumping, lungs that can deeply breathe in and out, clean air those lungs can breathe. Instead of telling myself that I should run, I have started thinking, “I get to run.” I get to run. I’m polishing up that reason and making it real shiny. I’ve been feeling so stuck and helpless these days, and when I was running, it just felt like I was finally moving again. So I run to move. I run because I can. I run because I love it. 

But remember that love doesn’t always equal enjoyment or ease. I love running, but it’s rarely easy and not always enjoyable. I’m not always in the mood to run. Stick with it. I have had some of my best runs on days that I think I’m not feeling it, and the worst run ever on a day when I felt super amped and full of energy. Stick with it. Sometimes every single step feels a bit like a struggle. Stick with it.

Running, at its essence, is simply the physical motion of putting one foot in front of the other. That’s all it is. Nothing more, nothing less. No matter your reason, find something that resonates with you, and let it carry you forward, one step at a time.