Like I mentioned in the beginning, everyone comes from a different fitness level. You may be one who does cardio daily. You feel like you should be out running with your friends who are going 4-5 miles a day. My recommendation, don’t do that. Just because you can, doesn’t mean that you should. Running is highly repetitive so jumping in doing too much will likely result in injury and burnout. Start with running a few minutes and walking a few minutes. Grow the amount of minutes running while decreasing the amount of walking until you are running continuously.
I have a friend who is faster than me. If I schedule this day as an easy day, I overdo it. I have to schedule days with her as my moderate effort days.
When you’re leveling up:
It’s hard not to overdo it when big goals are in our sights. I have recently “leveled up” in my running and it’s hard not to think I need to run mileage too fast. Runners are often driven and competitive. Relaxing on the easy runs will help the runner who may otherwise try to grind hard every day.
We struggle with lies that can keep us from consistency. We can overdo things early on that make us timid to give more later. I wrote a guest post for The Mother Runners about how I battled these lies and ran only 60 mile weeks to qualify for the Olympic Trials Marathon.
Coming back from injury:
Holding back is difficult for the runner. Patience can really wear off if there is time off required, and then easing back in. Don’t overdo the beginning of your comeback. Take it slow. Supplement with cross training if you feel antsy. Focus on strength and mobility.
Related: Check out our podcast episodes with Leah O’Connor (Falland now), Jake Riley, and Joe Niemiec for some great comeback advice.