If you’re new to running, the idea of going outside and running for 20, 40, 60 minutes or longer might seem preposterous. After all, how could you possibly distract yourself while running for that long?
Having a familiar set of things to think about while running can actually make the training process more inviting.
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As someone who ran her first race in 1980, I’ve had a lot of years and a lot of miles to ponder this question:
What Do Runners Think About While Running?
Some people think of running as a way to process their to-do list. Other runners use their workouts as a moving meditation. My dad (a former American record holder) used to say his Sunday morning long runs were a visit to the Church of the Holy Road.
Me? I cherish my runs and the silence they bring. No one is asking me to do anything. There are no mouths to feed or homework to do. It is a complete release of daily responsibility.
That means while I am running I am free to think about whatever I want to! Some days I philosophize about grand concepts like the purpose of life. Other days I think about whether or not I’ve done the math correctly to finish the run in time to pick my kid up from school.
But if you’re really interested in becoming a better runner, there are certain things you can think about that will help get you to your running goals.
Five Things to Think About While Running
What’s the purpose of this run?
If you are training for a marathon, each run should have a clear purpose. The most common types of runs in a typical training plan are:
- recovery run
- long run
- tempo run
- hill work
- speed work
Each of these run types helps to develop your body (and mind!) so it is ready to take on the marathon distance. Using a well-balanced approach to training means you’ll be ready to toe the line– and break the tape!– on race day.
If you’re just kind of winging it and hoping to get through the marathon, I strongly suggest you find a marathon training plan that’s right for you.
How do I feel today?
Tuning in to your body is the best way to become a better runner. Even though it’s great to have tons of data from fancy sports watches, the more attention you can pay to the signals that your body is giving you, the more adaptable of an athlete you become.
From your mindset about the workout to how heavy your legs feel on any given day, listening to your body gives you immediate feedback you can use to adjust your workout.
The more you tune in to how you feel, the more aware you’re going to be of maintaining proper form. Feeling strong–and running strong– are critical for keeping injury at bay. Knowing how you feel will also help you determine how you will recover from the run.
How am I breathing?
Working WITH your breath rather than against it is key for marathon training. Practicing different breathing patterns will help you find the one that works best for your body.
Paying attention to your breath on hills can help keep your heartrate lower, which allows your body to work more efficiently. Keeping a deep and even breath will oxygenate your muscles more completely, thus allowing them to work better.
Being aware of your breath can be a game-changer for marathon runners. Using your breath to sustain your running endurance is the basis of Bud Coates’s book Running on Air.
- Coates, Budd (Author)
Am I hydrated enough?
The amount of water you need while marathon training is highly individualized. Hydration needs include several factors such as:
- intensity of workout
- duration of workout
- climate/humidity
- clothing choices
- your hydration level at the start of your run
- your personal sweat rate
So while your running buddy may be just fine to go for an hour in the middle of summer without carrying a water bottle, that might be an unsafe choice for you. Brigham Hospital suggests drinking regularly before and during a run of an hour duration or longer.
Spoiler alert: If you’re thirsty while you’re running, you’re dehydrated. Get yourself a handheld water bottle, and use it regularly!
- Ultra-light, ergonomic configuration allows hands to relax in a natural position - eliminates round bottle hand cramping/tension
Don’t like the idea of a handheld water bottle? Check out all of these options for how to carry water while running.
Am I enjoying myself?
This may seem like a silly thing to think about while running, but it’s not! The only way you’re going to have the perseverance necessary to stick with a marathon training plan is if you enjoy the training.
That doesn’t mean that you’re smiling and laughing while running.
In fact, it often means that you’re working hard and have moments of crushing doubt in the middle of a workout. But when you’re finished? You feel like a BEAST who can accomplish anything.
And if you have a terrible, rotten, no good, very bad run– like I did at the Austin Marathon— it’s a great idea to pull back and remind yourself of the bigger picture in life.
When running isn’t enjoyable anymore, it’s time to take a break. It will always be there when you’re ready to lace up your shoes again.
While those five topics are great things to think about while running, I almost always spend my runs lying to myself. I am at my best when I am running.
Sadly, something happens when the run ends and I return to real life. I just can’t be as put together and savvy as the woman I think I am when I’m running.
I’m offering these five lies as a humorous way to let you know you’re not alone if you get distracted while you’re running! I was training for my first 55-mile ultramarathon when my mind dreamed these up….
Five Lies I Tell Myself While I’m Running
1. I should really do a good stretch when I get home. My muscles will thank me for it.
The reality? I get home, dash to the bathroom, pee, rip off my clothes, run through the shower, throw on dry clothes, and grab a cheese stick as I head out the door to whatever soccer game or piano lesson that is starting in 10 minutes.
(And my favorite massage tools languish in the corner of my living room….)
2. I should really get going on that strength training program I wrote for myself. I’ll do it this evening while I’m watching “Freaks and Geeks” on Netflix.
The reality? I am sleeping on the couch while “Freeks and Geeks” plays on the TV. No strength training was done prior to my pre-bed nap. The Quick Strength Guide for Runners goes unused yet again.
3. It’s time to start learning the lyrics to “Shosholoza” so I can sing it at the starting line of Comrades.
The reality? I find a great You Tube video of “Shosholoza”, watch it once, and then have one kid begging to watch Sofia the First sing-a-longs and another kid who wants to click on the “Siyahamba” video since he sung that in school chorus. (Well, once is better than nothing, right?!)
4. Maybe I should start taking melatonin at night so I can make sure I won’t have any adverse reactions when I take it on the plane to sleep during my two nights in a row of overnight flights on my way to South Africa.
The reality: The brand new, completely full, still-has-the-foil-seal bottle of melatonin sits on my kitchen counter.
5. I should look at my calendar to see when I can meet up with some girlfriends before I leave. Summer is coming, the school year ends while I’m away, and we’re all going to go separate ways for the summer.
The reality: (CRICKETS)
And, a BONUS LIE: It’s getting to be time to start dialing in on my nutrition. As of tomorrow, I’m going to really watch what I’m eating. No more junk…not even a bite! This engine isn’t getting anything except for Super Nourishing and Wholesome Nutrients.
The reality: I am eating anything that isn’t nailed down.
So, there you go. Just in case the ideas that you have while you’re running don’t match up with the reality of your life, know that you’re not alone! Running is one of the best ways to be fit. It can help us strive to improve ourselves, but it also teaches that we’re not really in control of all that much.
Let go, and have a good run.
Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.