Musings on the Story of Running

The Issue

Yesterday, I restarted my endurance running journey. Since I usually have more time on weekends, I spent over an hour just running, running, and running...

Occasionally during the week, if I have the time and energy, I would run 3-5km in about 30 minutes. I have maintained this habit for several months now. In the beginning, I ran 3-4 times a week, but then it decreased to 1-2 times a week. Hanoi has been experiencing a lot of rain, cold weather, and dust lately.

Yesterday, I ran continuously for 11km without stopping for a minute. Like many times before, I had to battle mentally between stopping or continuing with myself. And the result is as you can see!

11km is nothing compared to the "amateur runners" who can run 42km in a few hours, while I am just a recreational runner for health purposes (but it would be amazing to run a Marathon). A thought sparked in my head, why not share my thoughts about running with the readers of 2coffee.dev? So today, I will talk about my experience with this sport, the lessons I have learned, and the practicality of running.

Why Run?

Of course, no one naturally starts running. There are many reasons that lead someone to decide to run, such as for health, competition, participating in races, surpassing oneself... But you know, the first time I ran was simply to participate in a challenge.

At that time, I was fortunate to be part of the "labor union" in my company, and the task of the union was to organize activities within the department, such as eating, singing, birthdays, major holidays... Because of this, running was also an event organized by the union for everyone to participate in, and the challenge at that time was to run at least 21km within a month. Those who participated in the challenge and met the target would receive a reward.

So I joined the run and was lucky to receive the reward. There was a quiet and flat road near my house, and if I completed a full loop of that road, it would be around 5-7km. If you ask me about my experience of the first run, I am very willing to share because it is unforgettable.

On the first day, I believed that running a few kilometers was easy, with the enthusiasm I had at that time, it was impossible to dampen my spirits. I tied my shoelaces carefully, warmed up by jogging in place, and... started. I wore a smartwatch on my wrist to track my training, but after only 500m, my vision became blurred, my heart was pounding, my breathing was erratic, sweat was pouring down, my legs hurt, and I didn't want to lift them to run anymore... and so I stopped, walked for a while to normalize my body, and then ran back. If I remember correctly, on the first day, I only ran a little over 1km.

In the following days, I continued running with the goal of reaching the 21km mark. As I ran more, my body adapted better, and I gradually increased the distance to 2km, 3km, then 5km... eventually surpassing the 21km mark. If I remember correctly, after a month, I ran about 23km.

Where Does the Motivation Come From?

From what I have just mentioned, it is clear that the motivation comes from the challenge and the reward. If it was only because of the challenge, I could give up at any time due to physical discomfort. But when combined with the reward, it becomes different. I have to push myself instead of questioning why I have to run.

After completing the challenge and receiving the reward, I stopped running. Although the road was still there, it no longer reminded me to run. Soon after, I moved to a different location where the road was no longer as beautiful as before, but instead filled with traffic jams, noise, and dust.

I thought the running journey had ended, but things changed. A few months ago, I moved to a new place. It was fantastic, with clean running paths, trees, fewer cars, and especially many like-minded people. I suddenly thought I would restart my running journey like before.

A few weeks later, when I noticed the decline in my health (probably due to sitting at the computer too much and lack of exercise), I told myself that if I don't run now, then when? Without hesitation, I bought a new pair of running shoes, comfortable pants and shirts. The first run finally took place, and because of my experience, I anticipated the possible issues such as injuries, muscle soreness, fatigue... and adjusted accordingly.

After running for a while, I regularly discuss my running progress with colleagues at work. If I meet someone with the same interest, we form a running group or participate in activities related to sports together. In that group, we share our achievements for the day. Imagine while many people are excited about doing 50 push-ups, 200 jump ropes, running 6km... what should I do at that time?

So, the motivation to run that I have derived includes participating in challenges, improving health, and also external factors such as creating an environment to motivate myself, finding a convenient place to run, and committing to running with others.

Sharing about Running Techniques

Regarding this, readers can refer to the internet or follow a "trainer" they like to see how they teach because each person has different advice. But in general, it includes running posture and breathing.

Keep your back straight, look straight ahead, lightly swing your arms close to your hips, and land your feet in order from the toes to the heels. Try to breathe in rhythm, for example, a 3/2 rhythm for warm-up, 2/2 when accelerating, and 2/1 when more oxygen is needed. Inhale through the nose and exhale through the mouth is a good way to maintain rhythm, but remember to keep the breathing rhythm not too light or too heavy to avoid hypoxia or fatigue. Another rule is to inhale deeply but exhale shallowly.

Don't forget to get yourself a pair of specialized running shoes. Good shoes will protect your feet and provide support while running, preventing excessive strain. If training at a high intensity, bring a towel or headband to absorb sweat.

Warm-up before running is crucial. In the past, because I didn't fully understand the benefits of warm-up, I often skipped this stage, which resulted in a higher risk of injuries as the muscles were not stretched enough to adapt. The most common injuries are foot pain, ankle pain, knee pain, and hip joint pain... So spend at least 10 minutes to stretch your muscles. There are many exercises, readers can search online to find the ones that suit them.

After finishing a run, it is important to stretch your muscles, replenish water for your body, and rest appropriately to prepare for the next run. If possible, invest in a wristband or smartwatch to track your training progress. These devices can also provide injury warnings if you are overtraining, thereby helping to prevent unfortunate incidents for yourself.

Changes in Body and Mind

Endurance can be said to have significantly improved. If compared to the early days when I couldn't run more than 500m, now that distance has increased significantly. For me, after 2km -> 5km is when the voice of giving up in my head appears most frequently.

The best feeling while running is battling with myself. While one thought advises me to stop and rest, another voice overpowers it: Keep going, just a few hundred more meters and the record will be broken... Every run is an internal battle as intense as the best movie you have ever watched.

There are many studies that show that besides improving health, running also helps us reduce stress. If you feel that your mind is not clear, burdened, or unable to come up with solutions for work, then go for a run. I have personally experienced and found the research to be absolutely true.

Tie Your Shoelaces Tight and Take Long Steps

When reading up to this point, I believe you are a true "runner" or someone who is looking for inspiration to start. If you have been running for many years, you may have a lot of experience to share. So please leave a comment below the article to let me and others learn more valuable experiences from you.

If you are new and don't know where to start, I hope the above sharing helps you visualize the changes I have experienced after running for a while, the benefits to health and mentality. Turn running into a habit, tie your shoelaces tight and take long steps.

If you need a running companion, readers can download the Runkeeper app and connect with me through the name "Xuân Hoài Tống" with a profile picture of a cat with a sleepy expression as if it has just been woken up.