“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” 1 Corinthians 9:27
God rebuilt me from years of depression and anxiety through running. Through running miles of asphalt and trail, He taught me I can do hard things and I can even find joy there. These lessons came through my commitment to show up to each run and each race with faith and expectation. Every mile wasn’t perfect, but I could still worship God there.
Whether you’re training for an ultra race or you’re running your first mile, you’re doing it right. Running is not just about pounding pavement and getting in the miles. It is about moving our bodies freely, attuning and attending to the breath of God within us. It is a forward-action of faith, and we can proclaim “I will show up every day, and God will show up within me to accomplish this work.”
Are you ready to run your race?
Here are few simple steps to help you train and complete your race:
1. Define your goal.
This provides your training with the necessary structure and a sense of progress over time. I often set race goals that feel big and scary but know with proper training I will achieve them.
- Distance: Are you looking to go from couch to 5K? Is there a half-marathon that you want to run with your friends at the end of Summer? What about the marathon – has it been calling your name?
- Time: Are you currently walking and want to move into jogging or running? Or have you been a consistent runner and want to work towards a new personal best?
2. What is your "why?"
Training to complete a race is not just physical, it is also mental. Ask yourself why you want to complete this race while imagining yourself finishing it. This is a powerful tool to get you out the door on days when you don’t feel like it. Remembering your “why” and vision of crossing the finish line is a mental place you can visit when things get hard, and you want to quit.
No matter your fitness level today, or the length of race you want to finish; always remember that it is possible, and you are worth the work!
3. Go slow to go fast.
This may sound counterproductive, but running at your maximum pace for as long as you can, every day, will only produce injury and burn out. Training takes time, patience, and compassion for yourself. By giving yourself enough time between Training Day One and Race Day, you will be set up for success.
Use the 80/20 rule to condition your body for the race:
- 80% of your runs will be in Cardio/Aerobic Zone. These miles should be at conversation level, a 5 or 6 on the effort scale. This may mean more walking than you expected. All runners, beginners to advanced, train the lower end of their cardiovascular system to improve endurance and speed.
- 20% of your runs will be in Threshold/Anaerobic Zone. These are usually quick-paced intervals with rest in between. You will increase your pace to an effort of 8 or 9, for a certain amount of time, fully recovering, and then repeating. These runs do not last long, but they are intended to train the upper part of your cardiovascular system.
4. Be balanced.
- Proper warm up and cool down are essential to stay injury free. Your warmup should be active and not static; Save those stretch sessions for your cool down.
- Pay attention to your form and posture; run relaxed, but controlled.
- Cross-training is a great way to not get bored. Jump on a bicycle, hop into a class, or push play on RevWellTV.
- Add strength, core, and stability training, two to three times per week.
Running is one of the most natural things we get to do. Through it, we connect with ourselves, God, and the world around us. Don’t be afraid of starting small, just lace up your shoes and go.
Lindsay Wendland is a health and wellness coach and ultra-marathon runner. Lindsay wants to spread the message that showing up for yourself, and the call God has on your life is worth the daily work. Her website, podcast, and coaching services can be found at takebackyourterritory.com.
Thank you for reading the Revelation Wellness Blog! This month, we’re focusing on running the race God has called us to. Join us on our Official Revelation Wellness Community Facebook page for monthly encouragement and support.
Keep training with the RW Couch to 5k!
When you participate and complete the 10-week Revelation Wellness Couch to 5K training program you’ll be changed from the inside-out. This program will give you lasting motivation to keep running your race!
3 Responses
I purchased the Couch/5K a couple years ago. Is the new 5K program going to be updated as far as the narrative from Alisa Keaton. I’d like to be a part of the current discussion if different from the one 2 years ago. Just trying to discern if I re-sign up or just stay with the program from a couple years ago.
Thank you in advance for your response.
Hey Diane,
This is the same program as the one first one! No need to purchase it again. However, there is a t-shirt, bib, and sticker bundle you can purchase at the store!
Thank you for this post.