I’ve been running regularly since August, gradually upping the distance, getting faster, and learning how not to obliterate my hips, knees, legs and feet. Although it took longer than I had hoped I finally managed to run a half marathon yesterday in the town of Aomori, Japan. It just so happened that the start line for their half marathon course was outside my hotel so I thought why not just go for it.
I set out with 2 running gel sachets and a bottle of water and started pounding down the coast road. 8.5km to the outside of the city, turn around back to the start, then over a road bridge for a few more Kms before returning home. I managed to PR my 10km, 15km, and 10miles and got a 1:51:03 for the half marathon.
I’m super stoked. Insanely pleased I got sub 2 hours on my first attempt, and I can’t believe I finally did it.
My legs feel fine today, a little sore but nothing terrible.
Next milestone is the 30k. Let’s fucking go!
You ARE a machine. A marvel of biomechanics and psychological tenacity. I am in awe.
Holy carp! I haven’t even walked 20k in a single stretch in over 20 years. Congratulations.Congrats, comrade! I love the feeling the day after a running event!
Are all those Best Efforts at half-marathon pace? Because you’re remarkably consistent across them all.
Yeah they are all from that one run. Thanks though. The consistency has only come on recently since I properly learned running posture
I can’t even walk too long without getting blisters on my feet. How do you run so long without injury?
It took a while to get the tightness of the running shoes right. Not too tight, just slightly loose. I can just about slip them on without undoing the laces. This helps with blisters. Too loose and you will get a lot of blisters from rubbing.
As for the running without injury, at the beginning I was constantly hurting my feet, hips, knees and had really bad shin splints. I was running too often and too far and my posture was terrible. It took me about three months to learn how to run properly, and the value of recovery time. I could have learned all this in a week if I wasn’t so lazy and stubborn and simply refusing to look it up. Also stretching is vitally important before and after a run. All these things will come together in time to turn you into a running machine. Your body will amaze you.
Other things that help, run with water, and for 15k+ runs, invest in some running gels that you can consume on the run to keep your energy levels up.
Finally, on the days you aren’t running, do some other exercises to keep your core and arms strong. I do 50 crunches in the morning and 50 before bed. As well as 20 pushups in the morning, 20 before bed.
Eat properly too. Make sure you get protein after exercising but ensure you get lots of carbs on the day before a big run.
This is a lazy man’s guide, this is based on no plan, this is just what I’ve learned to do by doing everything wrong first. So if you are really serious I would suggest doing some research and spare yourself the agony I’ve been through to get here.
What kind of shoes and socks do you use?
I run 2 half marathons a week. No data collection just enjoying some time in the sun.
Nice. I’m hoping 40km per week will become my norm. Currently it’s about 25-30km. I see no reason why not, I just need to ensure I don’t wreck myself by over doing it (which happened early on in my running).
Eventually years down the line I would love to be able to do some ultras. I met a woman in Kunming, China who had just completed a 127km marathon. 15 hours! She was very encouraging. Older than me and had only been running for 6 years. So it gave me inspiration to keep at it.
I think I’ve capped progress. In the summer the heat is a handicap and when autumn finally arrives it gets dark earlier so I have to leave earlier (and eat earlier) or go in the dark and risk not seeing the road properly and misstepping on crack or uneven bricks that would cause injury.
How would you reapply sunscreen on long treks? I feel like the sunscreen would attach to the sweat and miss the skin.
Do you have any tips for bleeding nipples? I use extra deterrent on the shirts and apply a layer of body lotion before going out but if its humid enough it’s not enough.
I’m really sorry but these are not issues I’ve had. I’ve been very lucky that in China I’ve always had floodlit running tracks so I can run late at night and don’t need to worry about sun screen or hitting potholes. In Japan this has been an issue and I’ve had to run alongside well lit roads which has it’s own issues with exhaust fumes, road crossings and uneven running surfaces. My nipple’s have not been an issue so far, I think I am lucky with their placement.
The one time I did run with sun screen I nearly blinded myself when it dripped into my eyes.
I’d suggest a brimmed hat to protect the head and eyes from sunlight and then cream up your face and neck. Wear light breathable long sleeved shirt to protect the arms
You can get some pretty great headlamps that help with light, around $75 for something with decent quality, battery and bright enough. I typically get most of my running in while the kids are asleep which means very early or late runs. I’m lucky enough to live in a place with well lit running paths all night though so I haven’t had much experience with unlit roads. I do trail running with a headlamp sometimes though which works well enough.
For the sun, I’d highly recommend covering up vs sunscreen. A long sleeve lightweight shirt + a bucket hat would go a long way, or those weird running sleeves that people wear.
I don’t have an issue with bleeding nipples myself, but I’ve heard people swear by products like nut butter or body glide. I just use normal Vaseline when I’m having chafing and it does the trick.
Great job! Currently getting into running myself. I’m up to being able to run a 10k.
Keep it up!
Great work. I bet that was a great place to run!
I started running this year too. I had a couple big setbacks (the biting flies were nuts mid august and shin splints which took 2 months to fully heal, make sure your shoes aren’t laced too tight!) but I have so much more energy day to day I know I can’t ever stop now.
What app are you using there btw?
This is Strava. I record on a Garmin watch and the activity syncs to the strava app from the Garmin connect app.
As for location, Japan has been pretty shit for running. China is ten times more accommodating to runners, with every major town having at least a small park, to full on multi-kilometer running paths.
This run was along roadsides and involved a lot of crossings which was less than ideal.
