Marathon Season - Corona Edition
Both Caitlyn and I have trained for a marathon and there is a much different approach to a marathon than a 5K or a sprint race. I’ve started running short distances again to get outside and stay active - while doing so it got me thinking about this Coronavirus and how it has been much like a marathon.
So there are some tips that every first time marathoner is familiar with that I wanted to share with you through this COVID-19 season that might be helpful:
Start with a shorter distance first - In running this means that you should start with a 5K and move up through the other distances (10K, 15K, half marathon) before you attempt a full marathon.
For this COVID-19 season, it can mean that you don't work a full day straight at home first. Take it in small chunks before you attempt to power through just like you would at the office. Be realistic about the amount of work you can get done in one sitting.Create a training plan and keep a training log - In running this means that you have a calendar or a journal that you keep track of your runs, how you preformed and how you felt.
For this COVID-19 season, it can mean that you keep daily journal at the end of the day to reflect on how you feel, what you accomplished, and what you are grateful for. One of our clients has a great tool for this called the GLAD technique: check it out!
Don’t increase your mileage by more than 10% - In running this means that if you ran a total of 20 miles in a week, the next week you should run no more than 22 miles total.
For this COVID-19 season, it could mean that if you are productive at working for 30 minute chunks then you should increase it slightly to 45 minutes or so. Give yourself some grace if you can’t focus for longer periods of time if you haven’t been used to doing so at home (especially if you are also trying to do school at home with your kids!).Alternate your easy days and hard days - In running this means that if you have a hard run or a long run, the next day should either be an easy run or that you should take a rest day.
For this COVID-19 season, that could mean that you reward yourself for your more productive days. Sleep in the next morning and start work a little later. Or it could mean that you enjoy a relaxing ‘off’ day the next day.
Take at least one day completely “off” - In running this means exactly what it sounds like - don’t run at least one day!
For this COVID-19 season, it means exactly what it sounds like - take at least one day to rest. Watch movies or TV shows, go for a long bike ride, draw or complete an art project - whatever ‘off’ looks like to you, do it for at least one day a week!
Train with a running partner - In running this means that you have someone who is training for the same race alongside you and you keep each other accountable to completing the training needed to do well on race day.
For this COVID-19 season, that could mean that you have a FaceTime call with a close friend to check in on each other. Be honest with each other on how you are feeling and the anxiety that you are feeling during this time. Set a day and time (or maybe more than one) that you check in with each other when you aren’t distracted by other things around you.
Stay hydrated and fuel properly - In running this can look like carb loading before a long run, staying hydrated before, during and after all runs, and making sure that you have a good breakfast before you run.
For this COVID-19 season, that means that you aren’t filling your body with junk food. Each well and drink water often. Plan your food in advance if you can to keep from snacking all day long.
Get the right gear - In running this means that you have the right shoes to prevent injury, the right shorts to prevent chafing, and the right bra (…ladies! No explanation needed).
For this COVID-19 season, that could mean that you need a different office chair to support good posture, or a pair of blue light glasses to help with eye fatigue from looking at a laptop while working from home. Do you have the right ‘gear’ to be successful from home? If not, find it or ask to borrow if from someone else.
Have two goals - a minimum goal and a stretch goal - In running this could mean that your minimum goal for your first marathon is simply to cross this finish line and your stretch goal is to hit a specific time goal.
For this COVID-19 season, that could mean that you have a “Must Do” list and a “Should Do” list. Your “Must Do” list is the things that you have to finish today or this week. The “Should Do” list is things that you can complete tomorrow or next week if you aren’t able to get to them. This has helped me prioritize my tasks and complete the important things first!
Develop your self talk that will help you push through - In running this could be a mantra that you practice when you feel yourself getting tired or a ‘pump up’ song that you switch to when you feel your pace slowing down.
For this COVID-19 season, the same thing applies. Find some positive statements that you can repeat to yourself, a verse of scripture that you can refer to, or a song that you can jam out to and bring your spirits back up! Find what works for you - and if you have family at home, help them figure out what works for them and encourage them to “Pump it up” when you can see them getting down.
Now go out there and kick this Corona Marathon in the butt! 🏃♀️ 😷