03/11/2024
Been running non-stop weekly for almost 3 years and have built my endurance to the point that I can do more than 20km in one run - this was a carefully planned effort. I don’t suggest, if you are new to running or intermediate, to do anything more than 10km. Especially in this country where heat, air quality and crazy drivers (plus even crazier dogs) can bring harm to you. Part of what I do is ensure that I am able to monitor four (4) key variables that enable me to run for 21km and beyond:
1) Heart rate - For me this is the most important thing to see and control. I always tell people I care about to not run too hard for too long. “No pain, no gain” has no place in endurance training. It takes discipline and restraint at all times. If you get sick often after a series of runs, you are simply overdoing it.
Key investments: smart watch/running watch and/or a heart rate monitor (optical or ecg type)
2) Hydration - When you run long, you become dehydrated and you lose valuable liquid and nutrients in your body. Lost liquids equal to thicker blood flowing equals higher BPM. So you often notice, after more than an hour of running - keeping your BPM down EVEN with relative effort your HR still goes up? That’s hydration amongst other factors. So key is to keep your body hydrated to not just manage BPM but also to avoid cramping (by replenishing key nutrients needed by the muscles).
Key investment: Hydration powder (I use Xtend healthy hydration from LAC PH) and hydration salts
3) Running Pace - let me start with this, marathon training is not a race against anyone but yourself. So if you tend to compare yourself with how others are running faster than you. STOP. You will just find yourself miserable and worst, injured. Running is a slow build up to a stronger version of yourself. You need to enjoy every step/stride and every breath you take. Enjoy the wind against your face and the sun as it peeks to greet you at the start of the day.
Run really slow, keeping your heart rate at below 135/140 range - the lower, the better. My advice is if you feel sore the next day, you overdid things and should run slower. Don’t just listen to your coaches but also to your body. If you get injured and die, your coach will just go to the next customer. He is not (legally) accountable for what happens to you. Just don’t run fast every time because it is a stupid thing to do. AND PLEASE DONT POST EASY RUN IF YOUR BPM IS 160BPM. You are just fooling yourself. Sorry this a lesson I learned and now my pet peeve.
Investment - Smart watch or running watch. Or you can just monitor how hard you are breathing if you keep your mouth tightly closed while running.
4) Sleep/Recovery - I guess for old folks like me this is very important. After a number of running sessions, your body needs to recover. The greatest indicator would still be yourself. If you feel tired, give your body a break and rest. No sense running while you are fatigued. You will just hurt yourself. Learn to sleep like your Lolo and Lola, sleep before 9pm then wake up very early. You can decide if you want to go out for a run to start your day. But allocate at least 8 hours of sleep. This is the hardest thing to do in the age of OTT and great digital distraction. But it is also the most critical. If you must do one thing right for you to be able to run until you are age 94, that is, to give your body enough time for rest and recovery.
Investment needed - Zero, nada. Just sleep and do nothing else
Hope this list helps guide you in your running journey. It has helped me a lot. Run well, stay safe.
