“By a persistent effort of will it is possible to change the whole body. The athlete must always keep in mind this concept of change and progression. He must never accept his limitations as being permanent, because they are not”.
–Emil Zatopek
A year of tragedy, challenge, and perseverance. It goes without saying that 2020 will go down as one of the the worst years in recent history. The last major pandemic of this magnitude occurred in 1918 killing 50 million people worldwide. Right now 1.8 million people have died from the Coronavirus and the numbers are continuing to rise particularly in countries like the United States and the United Kingdom. I apologize for the grim statistics. The good news is that hospital workers and other high risk individuals are already seeing some relief from the release of various COVID-19 vaccines.
With almost 2 million lives lost and thousands of individuals struggling financially people are looking for a light at the end of the tunnel. A glimmer of hope to get them through the day. Since late March life for me and so many others has felt almost unbalanced with one day bleeding into the next. The worries have been monumental. Nevertheless I try to focus on the things that I can control in my daily life. It all starts with gratitude. Despite having my own personal demons with anxiety and depression I try to remember the positives in my life. Embrace life and everything it has to offer. Along with faith the major factors that have kept me going through my darkest days have been my running, strength training, family, and my amazing friends on social media (Twitter and Instagram).
Regular exercise and online social interaction with dear friends have been my saving grace in the last year. Lifting me up whenever I fall and reminding me that anything is possible. From the bottom of my heart I am grateful to each and everyone of you that has inspired me along the way. YOU know who you are. Thank you!
With just my bodyweight, a pull-up bar, running gear, and sheer determination I managed to get myself in quite possibly the best shape of my life. Almost 20 years of running and I had one of my greatest years of training ever. It was hard not having any races but just getting out the door for my daily runs gave me the courage to face any challenge that came my way. It’s amazing how something as simple as going for a run can change the outlook of your entire day. For me it changed my life. A runner since February 2001 and I’m still going strong today. It’s truly a passion.
Thinking of the great runners that have inspired me along the way I remembered one my all-time favorites Emil Zatopek. He wasn’t the most talented runner on the track but he made up for it with his unwavering passion, determination, toughness, and commitment to excellence. Looking at his races all you have to do is look at his facial expression as he sprints towards the finish line. One of the most driven runners that I have ever seen. Zatopek was willing to die for the sport he loved. A four-time Olympic gold medalist it wasn’t his victories or records that made him special it was his desire to overcome the most impossible odds. People like him give me the courage to go after my own dreams. Thank you Emil Zatopek! The running world loves and misses you very much!
As I leave 2020 in the dust and enter 2021 I remember the lessons that it taught me. Life is uncertain and nothing lasts forever so you must seize every opportunity. Hold on to it and never let go. Life is precious. Life beautiful. Don’t waste it. Embrace it. Face it. NEVER SURRENDER.
“To give anything less than your best is to sacrifice the gift.”
– Steve Prefontaine
He never won a gold medal in the Olympics. He never ran a marathon. He was never the fastest runner in the world. We never got to see his true potential. Sad but true Steve Prefontaine was taken away from us too soon.
Like a brilliant comet soaring through the midnight sky we only saw him for a moment. A glimpse of greatness that we wanted to hold on to forever. Steve Prefontaine was one of the greatest distance runners of all-time. A bold statement but true. I can think of runners with more medals and world records but I dare you to think of a runner that was more memorable.
Most of the runners from the 1970’s running boom are sadly forgotten but Prefontaine’s legacy has endured the test of time. An iconic figure that transcended the sport of running into the perimeters of pop culture. All you have to do is name drop the name Steve Prefontaine on social media and you will get instant hits from teenagers to senior citizens. Prefontaine was a rock star. It wasn’t about how fast he ran it was the way he ran. Running was like a work of art to him. Like Michelangelo’s vision of the Sistine Chapel his races were his canvas. A masterpiece in the making and a spectacle to behold.
Prefontaine was born on January 25, 1951 in Coos Bay, Oregon. As a kid from a blue-collar working class family running was never a priority to his parents. While they loved and supported him they never took his dreams seriously and even discouraged him from pursuing the sport of running. Others saw Prefontaine as too short, too stocky (ridiculous when you look at how lean he was), and not athletic enough.
No one believed in him at first so what did he do? Did he curl up into a ball and give up? No way. Why? Because he believed in himself. He worked hard, was persistent, and never gave up on his dreams. All that hard work payed dividends because when Prefontaine finished his senior year of high school he was the top two miler and cross country runner in the country. In his high school career he won two state titles in cross country as well as two state titles in the two mile distance. In his senior track season his time of 8.41.5 in the two mile was a national record. A time that was nearly untouchable for almost a decade.
At the age of 18 Prefontaine was already starting to blaze a trail throughout the running community but it wasn’t until he went to the University of Oregon that his running career really took off. Even though he wasn’t recruited by them he made the decision to run for arguably one of the greatest running coaches of all-time Bill Bowerman.
From day one Prefontaine made his mark on campus and never looked back. Thinking about the all-time great collegiate distance runners throughout history I couldn’t think of a single runner that even came close to what he accomplished in track and cross country. Just to reel off a few statistics from 1970-1974 he set collegiate and American records in almost every distance race imaginable from the 2,000m-10,000m. He won three NCAA titles in cross country (1970, ’71, ’73) and four NCAA titles in the three-mile in track (1970, ’71, ’72, ’73). At the time he was the first collegiate runner ever to accomplish this feat in track and only the second runner ever for cross country. An even more impressive feat during that time (at least in my opinion) is that he never lost a single collegiate race that was 3 miles or higher. Not one. Absolutely unbelievable when you think back to Prefontaine’s earlier years in high school when he barely made his high school track team.
While his records were impressive surprisingly that’s not what people think of first when they think of Steve Prefontaine. As I mentioned earlier it was the way he ran. Prefontaine described it as a pure guts race and that if someone was going to beat him they were going to have to die to do it. From the opening gun of the race he would surge to the front of the pack and literally dare other runners to go after him. Most of the top distance runners throughout history and today run even splits or they save their energy for the end of the race when they put in their finishing kick. Both smart approaches but Prefontaine had his own ideas and preferred to run hard from beginning to end. A strategy that (usually) worked in his favor.
His most memorable races were at the historic Hayward Field in Eugene, Oregon. Almost every race he competed in was electrifying and completely sold out. Workers would close their shops early and kids would arrive by the hundreds just get his autograph. Hysteria that was almost similar to a Beatles or Rolling Stones concert. From young to old and from all walks of life Prefontaine’s surreal energy brought everyone in the community to his races. He became a household name across the country and around the world.
When most people think of his races (at least with me) they think of 1972. Why? Because that was the year Prefontaine would finally get to test his limits on the greatest stage in the world at the 1972 Olympics in Munich, Germany. It was also the last and only Olympics that he would ever compete in.
Prefontaine had already set an American record of 13.22.8 in the 5,000m against the savvy veteran George Young. One of the fastest times ever at the distance. At the young age of 21 Steve was coming into the Olympics hot and in contention to make a run for the greatest prize in athletics of winning a gold medal.
Facing a stacked field of seasoned competitors Prefontaine would be put to the ultimate test in the 5,000m final against Lasse Viren. From the early 1970’s-early 1980’s Viren was literally unstoppable in every distance from 5,000m-10,000m. I can really think of only two other runners that could be mentioned in the same breath as him in those distances with Mo Farah and Haile Gebrselassie. That’s it. Nothing but sheer and utter domination between those three titans.
A Palestinian terrorist attack that resulted in the death of eleven Israeli Olympic team members along with a West German police officer just days before the 5,000m final almost ended the games. Most of the athletes including Prefontaine had mixed emotions about competing in the games after the tragedy. They ultimately decided to do so after being persuaded by coaches and to honor the spirit of the games along with the victims.
Despite the horror of this tragedy the games continued and the stage was set for Prefontaine in the 5,000m final. In almost every race that he ever competed in he ran to the front of the pack from the opening gun. In this race he held back and stayed near the middle of the pack. Some say it was by choice others say it was because he was boxed in. Regardless of why he took this approach isn’t completely known. Nevertheless he stayed close to the lead pack and in the last mile he started to make his move. It was a battle between Prefontaine, Lasse Viren, and Mohammed Gammoudi. In the last lap Viren put the hammer down with one of his famous finishing kicks and Prefontaine hung on for dear life. With 200m to go Prefontaine was passed by Viren who won gold (13:26.42) and Gammoudi who took silver (13:27.33) and then eventually was beaten by Ian Stewart who took bronze (13:27.61) right at the finishing line. Prefontaine ended up finishing in fourth (13:28.25).
A gut wrenching loss but still an incredible achievement for a young inexperienced Olympian. It’s true that if Prefontaine held back a little in the remaining lap he could’ve have won the bronze medal. Instead he chose to go for the win at all costs and did whatever it took to challenge Viren. One of the only races that Prefontaine ever lost but one that will always be remembered.
After that race Prefontaine returned to Eugene, Oregon in a state of despair feeling not only disappointed in himself but that he also let his country down. It took a while for these feelings of disappointment to subside but in time they did and he went on to finish his collegiate career and set the world stage on fire after his graduation continuing his reign of dominance.
With the 1972 Olympic games being a distant but painful memory Prefontaine was already thinking about the next Olympic games in Montreal, Canada. As 1975 came around the corner he was in top shape and ready to put his conditioning to the test in the Hayward Field Restoration Meet. He won the 5,000m in style at that event in a tight race against running legend Frank Shorter. Unfortunately that would be the last race that he ever ran.
Later that evening Prefontaine was driving from a party when he died in a tragic automobile accident. His orange 1973 MGB convertible crossed the center line of the road, jumped the curb, impacted a rock wall and flipped, trapping him underneath it. Paramedics found him pinned under the car still alive but he died shortly after. According to reports his blood alcohol level was 0.16. and the main cause of death was traumatic asphyxiation. Amazingly he had no other injuries that contributed to his death. On May 30, 1975 Prefontaine died tragically at the age of 24.
The running community will never be the same but his legacy remains. People of all ages will always remember him not for his records but the way he made them feel. He inspired us to go out there and chase our dreams. He made all things seem possible. His sheer will, unwavering passion, and unmatched toughness will always be remembered. His spirit lives on in each and everyone of us. He will never be forgotten. We miss you and thank you for inspiring us. Stay positive. Stay focused. Never surrender.
An underrated fruit with monumental health benefits. While blueberries are a seasonal fruit in the United States you can easily get them year-round. In my country harvest runs from April to late September. Then imports from South America line the grocery store shelves from October to March. My point. You can go to almost any grocery store or local farmers market in the United States and get these nutrient packed treats on demand at a moments notice. Accessible twenty-four seven whenever your heart desires.
According to a PMA (Produce Marketing Association) survey the most popular fruits in the United States for 2018 (in order) were bananas, apples, grapes, strawberries, and oranges. Where did the blueberries fall? They came in eighth place just barely beating out the peaches. It’s true that most of the fruit that came before blueberries on this list are cheaper per pound BUT it’s not by much. The average market price for fresh and processed wild blueberries is around $0.60 per pound so the cost to benefit ratio make this delightful fruit worth your while.
While I eat bananas, apples, and oranges on a regular basis I must say that in comparison blueberries could have the most overall benefits particularly from a nutritional standpoint. Blueberries are one of the healthiest fruits that you can eat and they are low in calories too which is why they have been a go-to fruit for me over the last two decades. Here are some of the main reasons why YOU should include blueberries in your diet.
1. Blueberries Are Low In Calories And High In Nutritional Value
Blueberries are in a category almost by themselves as being one of the most nutrient dense-berries on the market. A serving of blueberries (1 cup) contains 84 calories and 15 grams of carbohydrates. Along with being low in calories these berries are high in fiber, vitamin C, vitamin K, and manganese. For a look at the RDI (Recommended Dietary Intake) a serving of blueberries can give you 4 grams of fiber, 24% of your RDI in vitamin C, 36% of your RDI in vitamin K, and 25 % of your RDI in Manganese.
2. Blueberries May Lower Blood Pressure And Decrease Your Risk Of Heart Disease
Consuming blueberries on a regular basis can have a positive impact on people suffering from high blood pressure and/or heart disease. In a recent 2 month study, obese individuals who had a high risk of heart disease saw a 4-6% decrease in blood pressure after eating 2 ounces (50 grams) of blueberries per day. Similar studies have also seen similar results particularly with postmenopausal women.
While consuming blueberries may decrease blood pressure and LDL cholesterol there is less evidence as to whether or not blueberries can actually prevent heart attacks which is the leading cause of death in the world. In a fairly recent study that was conducted with 93,600 nurses researchers found that those with the highest intake of anthocyanins which is the main antioxidant in blueberries had a 32% lower risk of having a heart attack compared to those with the lowest intake. It’s important to note that this was merely an observational study so it couldn’t definitely prove whether anthocyanins alone caused this decrease.
3. Blueberries Are One Of The BEST Antioxidant Foods
In case you didn’t know already antioxidants protect the human body from free radicals, which are unsteady molecules that can harm cells and contribute to an increase in aging and certain diseases like cancer. It’s widely believed among most health professionals that blueberries have one of the highest antioxidant levels of all popular fruits and vegetables.
The main antioxidant compounds found in blueberries are part of a group of polyphenols antioxidants known as flavonoids. There is one category of flavonoids in particular known as anthocyanins which are believed to be the group that has the most beneficial health effects associated with blueberries. It has been shown that consuming blueberries can have a direct increase on the antioxidant levels in the human body.
4. Blueberries Can Lower DNA Damage
It’s nearly impossible for most individuals to avoid oxidative DNA damage. It has been shown that DNA damage occurs thousands of times per day across all the cells of the human body. It’s the main reason why people get older and it plays a major part in the formation of diseases like cancer. Due to the high level of antioxidants it has been shown that blueberries can actually offset some of the free radicals that can damage DNA.
In a study showing the positive effects of blueberry juice researchers had a 168 people drink 34 ounces of mixed blueberry juice every day. After a month they discovered that oxidative DNA damage went down by 20%. Interestingly there have been quite a few studies that have shown a positive correlation between mixed blueberry juices and a reduction in DNA damage.
5. Blueberries May Lower Muscle Damage After Exercise
It’s know secret that exercise can lead to muscle soreness and fatigue. The main reason why this happens is because of stress and inflammation in the muscle tissue. Where do blueberries come in? Well it has been shown that regularly consuming blueberries may decrease the damage that occurs on a molecular level. This can lower the effects associated with decreased muscle performance and soreness.
While it’s a small sample there was a study with 10 female athletes that showed that a regular consumption of blueberries accelerated muscle tissue recovery after leg exercises.
Departing Words
A diet that is high in fruits and vegetables should be the core of every individual’s diet. Every fruit and vegetable has it’s own distinct health benefits BUT there are some that are more beneficial than others. Blueberries should be a staple in every person’s diet. Whether you are an Olympic athlete or someone who wants to lose weight and improve their overall diet regularly consuming blueberries can take your health to another level. Next time you go shopping in the produce aisle and your looking for the bananas make sure you visit the blueberry section. Stay healthy. Stay positive. Never surrender.
Looking up at South Allegheny Street in Bellefonte, PA. One of the many roads I run on.
Here are your options: You can run, cheer, or get the hell out of the way. After running almost every day for the last 20 years in various places all over the United States I’ve seen it all. Well let me rephrase that and say that I’ve seen quite a bit. I’ve learned a lot about myself and others on my running adventures. By in large let me say that most people who see me out running in my hometown know me well and are very supportive. I would say at least 90 percent fall into this category. Even the police have slowed down to give me a friendly hello on occasion. As for the other 10 percent that’s a whole different story.
Generally I’m a positive upbeat person but there are rare exceptions where I can be a human being and get pissed off on occasion. No one will ever confuse me with the Dalai Lama when it comes to being patient and understanding. At the same time when I lose my temper I’m not going to turn into Jack Nicholson from The Shining either. I digress.
To get to the point I’ve dealt with my share of harassment from people when I’ve been out running. I’ve been called Forrest Gump many times. The total probably goes into the hundreds. By the way I think Steven Spielberg owes the running community a public apology for making that movie. Don’t get me wrong it’s a decent film but ever since it was released in 1994 it has given idiots a license to mock runners with incessant Forrest Gump chants. When I started running those chants annoyed me but as I’ve gotten older I’ve actually tuned it out for the most part (thank god).
Forrest Gump chants are only the beginning. I’ve been called every curse word in the English language not to mention others who have tried to get under my skin by calling me a queer or a homosexual as if that’s supposed to insult me. I’m heterosexual but because certain individuals see me out running and eating healthy to them that means I’m a homosexual. Wow how original. I’ve actually seen less remarks like that in recent years due to the fact that most people in my country are FINALLY starting to accept, respect, and support the LGBTQ community. It’s about time. Everyone should have equal rights in society.
To turn the scary meter up even more I’ve had people throw beer bottles, fireworks, rocks, and other flying inanimate objects at me. Luckily none of them have ever hit me but it did make my heart rate go up a few beats. The most startling experiences have been with people who have (literally) tried to run me off the road. Running is a dangerous sport because of the amount of area that runners have to cover on the roads in training. I already do a lot of my running at night so when you throw in some maniacs behind the wheel it makes for an interesting evening. Actually it’s quite scary.
The scariest running experience that I ever had was when I was on vacation up in northern Maine in May 2011. Now in case you didn’t know Maine is one of the most remote states in terms of population in the United States after Alaska, Vermont, and Wyoming. Anyway during that visit I was staying in a cottage in the middle of the woods. Almost no one in any direction for miles and no streets lights. I have run in Maine many times but on that trip I was confronted with a driver that possibly wanted to kill me. As I was out with my flashlight running on a desolate road a pick up truck drove past me at close to 60 mph almost running me off the road. Usually it would end there but this guy followed me for miles trying to cut me off at every turn so that I couldn’t run down the road. Think of the horror movie Wolf Creek and you’ll have a decent comparison to the way this lunatic was acting. At one point it almost looked like he was reaching for a rifle (no joke) and was going to fire a shot at me. At that point I decided to go off road into the woods so that I could get back to my cottage. With my sense of direction, adrenaline, and running speed I was able to find my way back. One of the scariest moments of my life.
After sharing a plethora of my own running experiences I’m going to say that I have it .. good. Actually very good because most of my running experiences have been wonderful and inspiring. The runners who have it far worse than me are WOMEN.
From other female runners I know and from reading countless stories of abuse women have to deal with this kind of harassment and far worse on a regular basis. It goes well beyond verbal harassment too. According to a recent Runner’s World survey the results showed that 43 percent of women at least sometimes experience harassment out running, compared to just 4 percent with men. That number increases to 58 percent for women under 30. The survey also found that nearly 30 percent of female runners stated that they’ve been followed by another individual either in a vehicle, bicycle or on foot. Even more disturbing it was found that 18 percent have been sexually propositioned during a run. Out of all the women who reported being harassed in the survey, 94 percent said men were the perpetrators.
On a personal note when my mother was 5 months pregnant with me she was out running and encountered a male who was stalking her in a van on every one of her runs for weeks. The guy wouldn’t stop and eventually my mother called the police. She still went out on her runs for the remainder of her pregnancy but this time she had a police officer shadowing her in the distance. Unfortunately the police never caught or found this guy but at least my mother wasn’t hurt. A story that makes me cringe every time I hear about it and to this day my mother describes that incident as one of her scariest experiences.
While my mother was glad to have a police car nearby I could also tell that there was a part of her that was annoyed too because who wants to go out running with a police car on every run. My mother shouldn’t of had to deal with any kind of harassment or the police surveying her every movement to make sure that nothing terrible happened. Don’t get me wrong in a way she was thankful for the police but at the same time it bothered her that she couldn’t experience her runs freely without someone else’s supervision. Being a runner is all about freedom.
I’ve thought about this many times but if I ever have a daughter and she wants to run I would want her to be able to do so without being harassed. Honestly I think that all boys and girls could benefit from learning martial arts at an early age. Before I got into running I was involved in a variety of different sports from baseball to basketball but the most valuable one that I did as a child was learning Tae Kwon Do. Along with being able to defend myself martial arts improved my work ethic, confidence, and discipline.
Ideally it would be nice to live in a society where no one ever got harassed. Unfortunately that’s not the reality of the world we live in. Generally I consider myself a pacifist but I also believe that people have a right to defend themselves. In this world there are sheep, wolves, and lions. To live in a free and safe society we must stand up to the wolves. If people can live in peace they should do so but there may come a time when they are left with only two options to either lie down or get up and fight. For me I will take the latter every time.
Harassment of any kind should NEVER be tolerated. Men, women, and all individuals must rise up, fight back, and empower one another otherwise nothing will ever change. Stay positive. Stay focused. Stand up for what you believe in. Never surrender.
A beautiful sunset along the Appalachian Mountains in Bellefonte, PA.
Hills, hills, and more hills. If you are a runner or any other athlete and you are looking for an extra boost of power put down the barbells and go straight for the mountains.
I’ve been running for almost 20 years and during that time I’ve experimented with many different forms of training. Along with endurance and speed it’s vital that runners have plenty of power. Why? The more power you can put into the ground the faster you will go. Having more power will also help you sustain your pace on runs for a longer period of time, have a stronger finishing kick at the end of races, lower your risk of injury, and make you more resistant to fatigue. As you can see the benefits are overwhelming.
While there are many effective ways to increase power there is nothing that compares or even comes close to the benefits of adding hills into your training. I’ve been training almost every day in the Appalachian Mountains for the last two decades. The training can be brutal at times (particularly when I first started running) but overall all the back-breaking years of hard work have payed dividends. If I had to select one element above all others to do in my training I would choose running on hills. Recently I was thinking about the fact that I’ve been running on mountainous terrain for so long that I don’t even notice that I’m running on hills anymore.
Hills have been a secret weapon for runners for decades. Actually it’s not really a secret but you know what I mean. Recognized as the greatest running coach of all-time by Runner’s World along with being known as the father of modern distance running Arthur Lydiard was one of the first coaches to implement and promote hill training with runners. Hailing from Auckland, New Zealand Lydiard made his runners train on hills all year round. The results .. were nothing short of sheer and utter dominance. Along with his innovative methods on hill training and being an early pioneer in running periodisation he also coached 17 Olympic medalists, including Peter Snell, Murray Halberg, and Barry Magee.
Today a lot of the best runners in the world come from Kenya and Ethiopia. Many of these runners start from an early age. They run to school, work, or wherever they need to go. Not to mention the people in these countries love and support running like most people in the United States watch American football so as you can tell running is ingrained into the fabric of their being. Along with their lifelong dedication to running most runners in these countries train on hills constantly day in an day out. Why in the hell do you think runners like Eliud Kipchoge win all the time and set world records in their sleep? Anyone? HILLS.
Along with runners seeing a direct benefit from hill training other athletes utilize hill training in their routines as well. Some of the greatest NFL players of all-time like Pro Football Hall Of Famers LaDanian Tomlinson, Walter Payton, and Jerry Rice regularly trained on hills throughout their entire careers.
There are multiple ways that you can use hills in your training from regular runs and long runs to designated hill repeats. The utilization of hill repeats particularly steep hills is an excellent way to increase not only your power but your acceleration and overall running economy. Now I know what some of you are thinking. What if I live in an area that’s mostly flat with barely any hills? Quite the conundrum but there is a solution. If you are one of those people don’t worry you can still improve your power through a variety of others ways like treadmills, the StairMaster, and of course weightlifting (squats, deadlifts, etc.).
While hills are my first choice for power I’m also a huge advocate for regular weight training. Yes I would choose hills over lifting weights but if you have both options at your disposal I would definitely suggest doing both in your training for the most benefit. Along with these options if you really want to get creative you could also run on stairs outside or you could even run up a multi-level parking garage.
My point. Hills can benefit anyone whether you are a hardcore ultra distance runner or someone looking for an extra edge in your training so go out and run for the hills. You won’t regret it. Through sheer will and passion anything can happen. Never surrender.
My training log for 2019. I use it as a reference and for tracking my progression.
How often should I run? More than any other question related to running I hear this one the most. I’ve seen it come up repeatedly on numerous running websites, various social media platforms, and on discussion boards with beginners and experienced running veterans. It’s a great question that doesn’t have a simple answer. Nevertheless I’m going to give you my best answer based on my own experience, knowledge, and extensive research that I’ve done in relation to this topic so let’s get down to business, shall we?
Alright, here we go. First of all it’s important to remember that every runner is different. A great training plan for one runner could be a terrible one for another. In designing a plan there are many important factors to consider like experience, age, injury history, and overall training goals. For example, in most cases someone who just started running isn’t going to have the aerobic capacity to run every day of the week and nor should they. If they tried to run every day they would be putting themselves at risk of suffering an injury due to a lack of experience and insufficient training progression.
The Minimum
For beginners the safest place to start is three times per week and usually no more than four times per week. When I started running almost 20 years ago my first run was a half mile. I ran that course three to four times per week for the first couple of weeks before I started doing more distance. After a few months I was running 3 to 4 miles four times a week. By the time I joined my high school track and field team the next year I had a decent base of conditioning and that’s when I really started to get serious about running. At that point I was ready to do long runs, speed workouts, and implement strength training into my regimen. What’s my point? If you’re a beginner don’t rush the process. Keep your weekly mileage consistent and when you’re ready (the runs start to feel easy) you can slowly build your mileage. In most cases try not to increase your weekly mileage by more than 10-15 % per week otherwise you’ll risk burnout and injury. From my own experience and from numerous discussions with other experienced runners your best results will come from a gradual build up.
The Maximum
Most professional runners run almost daily and a lot of them run every day. Along with daily running many of them run twice a day on certain days of the week. One of the top runners in the world Eliud Kipchoge who’s also the current world record holder in the marathon (2 hours 1 minute 39 seconds) averages around 100 to 110 miles per week when he’s training for the marathon. He also runs every day and twice a day on most days during the week. It’s important to remember that he’s a seasoned veteran who’s been running for almost 25 years ever since he was a young child in grade school. He also does 90% of his mileage at an easy pace to avoid injury. More importantly it took him many years and even decades to build up to his current level of cardiovascular conditioning. This is obviously at the extreme end of the spectrum from being a beginner but it’s a great example of what an individual can accomplish if they are passionate, dedicated, and are willing to do a tremendous amount of hard work over a long period of time.
The Average Runner
Anyone who’s been running consistently for at least a couple of years or more should be running at least four to five times per week. You could get away with running three times per week and still get results but if you do I would suggest that you spend at least two or more of your non-running days cross-training. This could be any physical activity like strength training, cycling, swimming, rowing, or brisk walking. The important thing is that you get moving and that you’re physically active on most days throughout the week.
Competitive And/Or Experienced Runners
Anyone who has been running consistently for at least several years to a decade should be running anywhere from four to seven times per week (every day). If you’re running four to six days per week you could spend one or two of your other days cross-training with any one of the activities that I mentioned earlier.
My Own Experience
I’ve run as little as three times per week when I first started running and the most that I’ve ever done is run every day. The sweet spot for me is five to six times per week. Personally when I’ve run five times per week compared to seven times per week I haven’t seen much of a difference in my performance. Even when I had periods where could only run four times per week I still got almost the same benefit that I got from running five to six times per week. Nevertheless I still try to run almost every day of the week because like any other sport or anything else you do in life consistency breeds excellence and the more you do something the better you’ll be at it. You don’t want to overtrain and risk injury but at the same time you want to establish a consistent routine.
How Often Should I Run If I Cross-Train On A Regular Basis?
Now if your main focus is running and you want to be the best runner you can be I would advise that most of your workouts be runs during the week. For example, if you run four to five times per week you could spend the other two days lifting weights or cycling along with a possible day of complete rest or an easier workout. On the flip side if you’re someone that just wants to run for fitness as a way to stay in shape and you’re not interested in racing you could do less running with more cross-training. For example, if you run three times per week you could use the other three days for cycling or lifting weights along with a complete day of rest or an easier workout.
It’s important to remember that there are multiple ways for someone to reach their destination. What works for one person may not work for someone else so consider your goals, level of experience, and your own personal preferences and make the best decision for yourself. Another vital factor to consider and the most important word to remember in regards to achieving long-term success is consistency. Regardless of what your goals are if you aren’t consistent you won’t see the results so whether you aspire to train like an Olympic runner or you just want to get in shape you should strive to stay active almost every day. A commitment to daily or almost daily fitness will lower your risk of getting cardiovascular disease, cancer, type 2 diabetes, osteoporosis, high blood pressure, and becoming obese. You could be a purist that just runs every day or you could be someone that does an even combination of running and cross-training activities each week. What matters is that you find something that works for you and that you strive to stay active throughout your entire life. Be passionate. Be persistent. Never surrender
My trip in 2018 to Cape May, NJ. One of my favorite running towns along the East Coast.
Through tragedy and triumph my running has always been there as a guiding light against the storm. A storm that I will most likely battle for the rest of my life. Despite the odds it has given me the edge to endure any challenge that comes my way and I believe wholeheartedly that I would not be where I am to today if it weren’t for my running.
The personal struggle that I have kept hidden from most people and that I’ve been battling for most of my life since I was 12 years old is depression and anxiety. Until now I have never written about this but I feel that it’s the right time for me to speak out on this issue not just for myself but for anyone else who is struggling with this burden. Let me tell you that if you are struggling with this in silence you are not alone. According to the World Health Organization there are 300 million people around the world struggling with depression and anxiety. In the United States it has been reported that there were 16.2 million people who experienced a major depressive episode in the last year. An undeniable epidemic that has only continued to get worse with each passing decade.
The good news is that there is help that goes beyond antidepressants and therapy. While these are proven methods that have helped millions of people alleviate the effects of depression and anxiety I’m here to tell you that there is another way. According to a recent study conducted at Boston University researchers found that aerobic exercises like running, cycling, swimming, rowing, cross-country skiing, and even brisk walking can be as effective as antidepressants in treating mild to moderate depression. A routine of regular exercise can stimulate the production of serotonin and other other neurotransmitters like dopamine and endorphins. As a result many people have seen significant improvements in their mood and overall happiness. By engaging in regular exercise instead of antidepressants individuals also won’t have to endure many of the harsh side effects associated with these drugs like weight gain, insomnia, nausea, fatigue, dry mouth, and constipation. A risk that might be worth taking for certain people.
I must admit that I’ve been an active person all my life but it wasn’t until I started running competitively in high school that I noticed a monumental change in not only my physical fitness but my emotional well-being too. Along with a substantial increase in my speed and cardiovascular conditioning I was more elated by the improvement in my mentality. I noticed that I was a lot more relaxed, focused, confident, and happier than I was before I started. These positive effects translated into the classroom as well as I went from being an average student to graduating with high honors and getting accepted into my college of choice.
The seven dimensions of wellness are physical, emotional, intellectual, social, spiritual, environmental, and occupational. To this day I firmly believe that running has improved my life in almost every one of those areas since I started. What was merely an interest in the beginning eventually evolved into a lifelong passion that transcended all understanding. While the ride became a lot smoother I still faced a series of challenging hurdles in my early 20’s that would test my limits.
Fast forward half a decade later and I was riding high as an undergraduate at Lock Haven University. I had a 3.8 GPA, I was the senior sports editor for the Eagle Eye (newspaper), and I was juggling full-time classes along with a 45 minute commute each day to school. It was an exciting period of non-stop action where I was discovering not only who I was but what I wanted to pursue as a career. It all looked great on paper but I started to notice that I was becoming overly stressed out and depressed near the beginning of my senior year. Why? Because I didn’t have balance in my life. From an intellectual and occupational standpoint I was doing great but emotionally I was going down a dark path. The reason being that I started to drift away from my running and physical fitness. I kept up with my running through most of my college years but once I started to prioritize the needs of other people over my own well-being that’s when my depression got worse.
I slipped into the worst depression of my life. After years of writing and editing for the Eagle Eye I stepped down as editor to focus solely on my studies. I barely got through my classes during my final year and at one point I actually tried antidepressants (Zoloft) but after taking it for months I noticed that it had no effect on my mood. I also experienced some of the horrible side effects from this drug like insomnia and my depression actually got worse. I quickly got off the antidepressants and to this day I have never taken another antidepressant again. What brought me back slowly but surely was my running and my strength training routine. It took months for me to get back to where I was mentally but through the grace of god and through my own sheer will I did it. I somehow regrouped, finished my classes, and graduated from Lock Haven University with a Bachelor of Arts (BA) degree in Communications (Journalism).
After that point I vowed that I would never sacrifice my physical and mental well-being again for external validation. Well over a decade has passed and I have stayed true to my promise by maintaining a healthy balance with my training, diet, and occupation as a freelance journalist. Right now I’m in the best shape of my life both physically and mentally. I owe a large part of that to my running, faith, and some amazing people that have inspired me along the way. My depression and anxiety will always be there. I still have to work hard at it every day but I’m hopeful about the future and I feel like I’m in control of my own destiny.
Running is woven into the fabric of my being. It’s a part of who I am and it always will be. Beyond my own wellness If my story can help and inspire others I will feel like I have truly succeeded. No matter how hard life can be remember that there is always a light at the end of the tunnel and the greatest power that you will ever have is your faith, inner strength, and determination. It can be done. It will be done. Never surrender.
I’ve been running for almost 20 years and in that time I have run over 27,000 miles and competed in more than 200 races. I knew runners who were faster, had all world coaches, and state of the art facilities to train in year round. Yes, that bothered me at first but I never let it stop me from pursuing my goal of being a great runner.
When I started running as a teenager I had some talent as a runner. I always enjoyed running when I played baseball and basketball as a child, so I summoned the courage to try out for my high school track and field team. When I started running on the team I was the youngest male runner on the distance squad and was training with mostly upperclassman (seniors). Most of those guys left me in the dust in that first month. I felt like quitting hundreds of times but I stayed with it and eventually my hard work payed dividends.
Fast forward several months later and the improvement was dramatic. I went from barely being able to run a few miles to knocking out 15 mile long runs. By the end of the season I was beating every senior on my team in almost every single workout and distance race. I also qualified for the District 6 Championships in the mile. Later that fall I joined the cross country team and the rest is history. By my senior year I was a two-time MVP and 1st team Mountain Athletic Conference All-Star in cross country which is the equivalent of being one of the top high school runners in Pennsylvania.
So what’s my point? Regardless of genetics, background, or circumstances you can exceed all of your prior expectations through sheer will and passion. I still don’t consider myself a great runner but I’m a hell of a lot better than I was two decades ago. Even more important I have found a sport that I truly love that has given me happiness and balance throughout my entire life. Through victory and sorrow running has always been there by my side to comfort me. It’s mine and no one can take it from me. When I’m out there running I feel like a bird that has been released from a cage. I am free. I am one with the universe.
Greatness is inside each and every one of us. All you have to do is try and you will be amazed at how far you can go. Never surrender.
Move At Will 