Guest Blog: Caitlin’s Running Tips
Hello, Carrots N Cake readers! I’m Caitlin and I also have a food and fitness blog called Healthy Tipping Point. Today’s guest post focuses the one thing that is both my passion and downfall — running!
I started running about three years ago. Before picking up the fitness habit, I was just your average lazy college student who spent her days and nights watching too much TV, drinking too much cheap beer, and eating way too many $5 pizzas. Although I knew that I was doing damage to my body, I could never reconcile my knowledge of a healthy lifestyle with my everyday actions. One day, my best friend Lauren sat me down and had a bit of an intervention with me. She told me that only I had the power to change myself. That very afternoon, I went on a jog with her, and although I couldn’t even run 1/4 a mile with gasping for air and stopping, I was immediately HOOKED!
I began to focus on eating whole, delicious foods, cut back on drinking, and trained for my first 10K race. Within a few months, I had lost ten pounds and gained a new passion for running. Since then, I’ve kept the weight off and raced in thee 5Ks, three 10Ks, three 15Ks, two Half Marathons, and a 15-mile trail race. You can read all my race recaps at my blog, Healthy Tipping Point. There’s a list of the races I’ve completed on the left hand side under the heading “Race Recaps.”
Although I love to run, the impact of 20 – 25 miles a week for three straight years has begun to take a toll on my body. In October, I was diagnosed with a condition called chondromalacia, which is an irritation of the undersurface of the kneecap or a “softening” of the cartilage. You can read about this devastating diagnoses and more about chondromalacia in this post. Although the doctor advised me to stop running, I didn’t. After completing two Half Marathons and a few smaller races, I recently decided I needed to take a running hiatus.
My running hiatus post was one of the hardest posts I’ve ever written. For the first time in three years, I’m going to take an entire month off from running. I’m nearly a week into the hiatus and it’s been a great mental and physical challenge. As part of the hiatus, I’m experimenting with cross-training, biking, swimming, and tons of strength training exercises. The hiatus has taught me that there are other ways to exercise, and that I don’t always need to push my body to its limit.
I live in Florida, which becomes overwhelming hot in the summertime, so our race season is over. This makes it much easier for me to take a running hiatus, because I obviously love a good race! But, for many of you, it’s officially the start of “race season” and I hope you’re considering running a 5K, 10K, or even a Marathon! Training for races brings me a great deal of happiness and confidence, so I hope you give racing a shot this summer!
Here are a few of my running tips:
- Start slow and short! You don’t want to burn yourself out–mentally OR physically. Don’t try to pound out a 5 miler on your first run, and don’t be disappointed if you have to stop after 10 minutes. Similarly, don’t try to be a SPEED demon right away. I run 10 minute miles outside, and that’s fine by me!
- Buy a decent pair of shoes. The wrong shoes can cause major injuries.
- Try the Galloway Method, which is basically walk/run/walk/run. You walk for 2 minutes, then run for 2 minutes, then walk for 2 minutes, etc. This gives you time to catch your breath and cool down. Gradually decrease the amount of time you spend walking.
- Utilize a training plan to ensure you increase your mileage slowly and safely. Never increase your weekly mileage by more than 10%. Here’s a post that lists my favorite training plans.
- Incorporate several days of cross-training into your schedule to ensure you stay injury free and focused. Now that I’m officially injuried and off the road, I recognize how important it is to mix up your training. Overuse injuries are NOT fun!
- Have FUN! Remember that racing is about doing your personal best, and it should be FUN, not a chore. If your interest starts to wane, take a few days off and come back ready to RUN!
Thanks for reading this guest post! 
I hope you have a wonderful day, and hopefully I’ll see you at Healthy Tipping Point soon!
Posted by: Tina 36 comments
Posted in: guest blogger
on Apr 23rd, 2009 at 3:42 pm
I’m sorry, but you admit you ran too much and then encourage others to run a MARATHON? That’s irresponsible. And the doctor tells you to stop running and you only take a hiatus? You’re going to regret that when you have to get knee replacement surgery in your 30s (like someone I know).
I run myself but I only do it on a treadmill and occasionally outside. There’s plenty of other exercise options that don’t destroy your tendons/ligaments/bones.
on Apr 23rd, 2009 at 3:46 pm
great guest post!
I love reading about your passion for running – it makes me remember how much I love it, too.
on Apr 23rd, 2009 at 3:52 pm
Great post Caitlin! I hope you can find a way to continue running eventually without hurting yourself!
on Apr 23rd, 2009 at 3:54 pm
Jennifer, I think you are too quick to criticize. Everyone has their personal limits, just because one person has knee problems doesn’t mean the world has to quit running, and it certainly doesn’t mean she can’t cheer others on. That is not being “irresponsible”. And there are risks to everything. Running properly doesn’t damage your body in the slightest, it is the improper form, poor shoes, and poor training/recovery choices that do. Educate yourself and running does wonders!
Caitlin, the points were spoken, and it is good, time tested advice. Nice post! Tsk tsk for not listening to your doctor right away when he told you to stop, but hey, nobody’s perfect
on Apr 23rd, 2009 at 3:54 pm
Thanks for the guest post! I also had an overuse injury (heel bursitis) a few years ago and it was NOT fun!! It definitely made me start doing more yoga and taking more long walks to mix it up, so in the end, maybe it’s a blessing in disguise
Good luck with the rest of your hiatus!
on Apr 23rd, 2009 at 3:58 pm
Caitlin and Tina –
I read both of your blogs daily and love the tips/recipes/inspiration I get from both of you.
Thanks!
on Apr 23rd, 2009 at 4:06 pm
jennifer – first of all, plently of people can run marathons without any injury. everyone’s body is different. so i don’t think it’s “irresponsible” to encourage people to train intelligently.
secondly, if you took the time to read my blog or the post about getting diagnosed, you’d know that the doctor who told me to stop running was pretty much an idiot. i’ve done a lot of follow up research and spoken to other doctors. as a result, i have learned that taking a hiatus and reducing my distance will help me balance running and my knee condition.
i suspect you didn’t want to come off as rude as you did. but maybe you should learn more about a person before you attack them.
on Apr 23rd, 2009 at 4:11 pm
Thanks for sharing Caitlin! Your blog was one of the first I found and we had such similar stories it encouraged me to keep running. I have done my first 10km and am starting my half marathon training.
on Apr 23rd, 2009 at 4:12 pm
I have spoken to plenty of physical therapists and yes doctors, as a health reporter and on my own time. Running long distances on pavement/cement/concrete DOES damage your body, no matter what pro-marathoners would have you believe.
on Apr 23rd, 2009 at 4:15 pm
@Jennifer: I read an article in Fitness (I think) the other day that actually said running makes your body YOUNGER!
on Apr 23rd, 2009 at 4:16 pm
Run Sarah – Thanks for reading! And I’m glad you’ve found joy running
on Apr 23rd, 2009 at 4:18 pm
in moderation, of course it does! As I said, I do run too- on a treadmill and occasionally outside. But pounding the pavement for long stretches? ‘C’mon.
on Apr 23rd, 2009 at 4:19 pm
And if I sounds angry about this, it is because I have plenty of long-distance runner friends. And guess what? They have all suffered some knee/hip injuries/inflammations.
on Apr 23rd, 2009 at 4:20 pm
Great post- my left knee has been hurting when I run & I’ve had to remind myself to slow down, that it’s ok to take a walk or a bike ride. Good reminder that the point is getting exercise and that it can take many forms besides running!
on Apr 23rd, 2009 at 4:24 pm
jennifer- maybe you missed the point of the post. there is a way to run without injury. i am trying to discover how to do this in my life. you seem very hostile towards anyone who does things differently than you do, but remember not everyone works the same.
jessica – cross training is GREAT and integrating more of it into my workout has helped me feel more balanced and stronger. if you have any sort of pain, definitely take a break and try new activities. that’s the whole point of the guest post (which some people are missing… LOL).
on Apr 23rd, 2009 at 4:25 pm
Sorry Caitlin.
on Apr 23rd, 2009 at 4:27 pm
Great post Caitlin!
on Apr 23rd, 2009 at 4:29 pm
And I’m not hostile toward “anyone who does differently than I do,” but I’m going to speak my mind when I feel something unhealthy is promoted. K, my rant is done.
on Apr 23rd, 2009 at 4:31 pm
Oh Jennifer… you just have to leave it on a negative note! LOL
on Apr 23rd, 2009 at 4:34 pm
I’ve been having trouble lately with cross training. I feel like any workout I do besides running is less of a workout. I used to be all about the elliptical and now I’m all about running. I think I go through phases! Do you ever feel that way?
on Apr 23rd, 2009 at 4:35 pm
Wowza, that is quite the dialogue going on here! LOVE YOU MISS CAITLIN!!!!!!
on Apr 23rd, 2009 at 4:37 pm
christina -
yes! that is exactly one of the things that has bothered me about the “running hiatus.” i’ve been incorporating a LOT of strength moves into my workouts (from the 30 day shred) and that makes me feel like i’m pushing myself. i’m also trying to get into swimming, because i feel like that’s a real physical challenge for myself.
on Apr 23rd, 2009 at 4:44 pm
Awesome post, and it came just at the right time for me as I am totally getting addicted to running and I just wrote about it too! Woohoo!
on Apr 23rd, 2009 at 4:47 pm
hi caitlin! thanks for sharing such wonderful tips!
on Apr 23rd, 2009 at 4:57 pm
Those are great tips – thanks, Caitlin! I’ve had a few running injuries in my 12 (eek I’m old) years of running, but I’m still not ready to give it up. And in response to Jennifer, running marathons is definitely not “irresponsible” if you train properly.
on Apr 23rd, 2009 at 5:52 pm
great tips!
on Apr 23rd, 2009 at 5:55 pm
Great post, Caitlin! Thanks so much.
I love the idea of running and have experimented with it over the past several years. Sometimes I think I just love the idea but the actual running sucks butt.
I just recommitted myself to learning to run. I finally got a good pair of shoes and am using a Galloway-ish podcast to get me going. It’s also encouraging my yoga practice as I want to make sure I’m stretching and that I stay as flexible as possible.
Your post was a pure inspiration to me!
on Apr 23rd, 2009 at 6:24 pm
Great to see you over here at CNC, Caitlin! You were one of my biggest inspirations to give long distance running a shot….and I’ve never looked back. I’m so sorry you’ve suffered from injury, but you are a testament to the rest of us in how to run and workout safely and honor our bodies. Thank you!
on Apr 23rd, 2009 at 6:25 pm
[...] Go here to see the original: Guest Blog: Caitlin’s Running Tips [...]
on Apr 23rd, 2009 at 6:43 pm
Thank you for your inspiring post. I started running more regularly about a month ago and I am finally starting to feel an improvement. Although it was frustrating, now I’m glad I kept it up and the “evidence” is definitely motivating me to continue. It doesn’t hurt that the weather is finally getting better in Boston because running outside is soooo much more fun than the treadmill.
on Apr 23rd, 2009 at 7:49 pm
Great guest post! I want to be able to be a runner but unfortunately I have a herniated disc in my back and may never be able to be the runner I want to be but I’m definitely working some jogging into my daily walks! Thanks for the inspiration!
on Apr 23rd, 2009 at 9:10 pm
you guys are so sweet! thank you and good luck with stayin’ fit – no matter how you choose to do it.
on Apr 23rd, 2009 at 10:39 pm
Caitlin, you know I read your blog every day. I am first getting into running — I ran outside for 20 min last weekend which was hard for me even though I spin ALL the time and run on the treadmill. You are definitely an inspiration and good for you for not letting certain *ahem* negativity get you down.
I have knee problems too, though… lately it has been bothering me in a new spot DURING spin, so it looks like a hiatus might be in order for me, too… it’s hard.
on Apr 24th, 2009 at 7:15 am
Love Caitlin, love this post! Her blog has helped me so much in getting started with running. Thank you!
on Apr 24th, 2009 at 11:43 am
Caitlin – great post. I read your blog and cnc daily…I think you’re an inspiration to others with your work ethic!!! Sorry that you have to endure the criticism others share along the way.
on Apr 24th, 2009 at 1:47 pm
Not negative. Just telling it like it is.