Day Zero: Building Your Running Foundation From Scratch
Download MP3If you're trying to control your health, today, running is one of the easiest ways that you can actually start that journey.
Anthony:I agree.
Terrance:Reason for that is there's no complex equipment, right? It is something you can just wake up, walk out your door, and actually do. Yep. And there's really there's really no special talent that you actually have have to have in order to actually do it.
Announcer:Welcome to Spoke and Sole, a community built around two things that keep us moving, cycling and running. Whether you're chasing miles, hitting new routes, or just out there for the love of it, you have found your crew. We're here to share stories, tips, and anything that keeps us motivated. So lace up, clip in, and let's get moving with your hosts.
Terrance:Welcome to Open Sole Home and the Essential Athlete. I'm Terrance here with Anthony as always. We gotta be a bit more balanced. And let me explain what I mean. We've been a prisoner of the actual moment and because we've been doing so much cycling, we always start these episodes and we try to balance it between, you know, the running and the cycling.
Terrance:And we always end heavy on the actual cycling and we touch on the running piece just a little. So today I want to make sure that I switch it up. Want to bring that balance back in. And so this episode I want to talk strictly about running and I'm directing this at the person who is just getting into running. I want to start at zero, right?
Terrance:Zero. And the reason for that is we always say health is wealth. Definitely. And if you're talking about one of the easiest ways to get into a situation where you can start working on your health. Most benefi- well I don't want say the most beneficial.
Terrance:I'll take a step back. If you're trying to control your health, today running is one of the easiest ways that you can actually start that journey.
Anthony:I agree. The reason for
Terrance:that is there's no complex equipment, right? Is something you can just wake up, walk out your door and actually do. And there's really, there's really no special talent that you actually have, have to have in order to actually do it.
Anthony:It's up for your will. The thing with that is,
Terrance:that's trainable, right?
Anthony:Yes. Yes.
Terrance:Running, there, obviously there's some people who are faster than others, but running is not one of those skill sets that, you know, you're born with and either you have it or you don't. There's a lot of determination, a lot of discipline. You can take basically what you actually have and actually build upon that so you can get to a point where, you know, you are elite. All about that hard work, that discipline, and that determination.
Anthony:I agree with that.
Terrance:So I wanted to start today and actually break down would be necessary for someone to actually start their running journey from day zero. That sound like mine?
Anthony:Sounds like a good mine and I think it's really beneficial too and I know we're going talk about it from round zero with the new runners, I like to pull in a twist with that too. But those that are reentering the hustle as well. Because I think a lot of times too what people don't understand is you could have run for years and then once you take that time off, you do have some muscle memory, but it is good to start like you're starting from the beginning so that you don't make those mistakes and fall into the downfalls of some of things that we're going talk about, you know, potential injuries and whatnot.
Terrance:Yeah, so I want to approach this, and I want to look at three phases, but the other thing about running that I also wanted to mention is, you know, we, when we started talking about cycling, I was just, listen, I told Sandy she'd be proud of me, you'll be proud of me. I was at Trek the other day, shout out to Phoebe at Trek. I was also at Johnny's over there, shout out to Johnny and Sean. I was able to go on a Trek, I didn't actually spend a dime. I took in, So the pump, took the pump.
Anthony:Did you get another pump
Terrance:or anything? Nah, here's, here's the beauty part about, about this. Yeah. I walked in, obviously I haven't seen, she told me to tell you what's up. I haven't seen Phoebe in a minute.
Terrance:She actually asked how the podcast was going. I said, we're moving. Yeah. And I said, came in for this. She immediately goes to the rack, pulls another one.
Terrance:And she said, I don't know what happened if it was the actual first batch, but a lot of people had that situation where, and I didn't even tell her, she's like, well, it just won't turn on anymore. So I was in and out, I mean, talked to her for a while, but I didn't spend a dime. She's Phoebe's funny because she's like, I wish I had one of the new demonies to show you. I said, Phoebe, you know, I'm not, I'm not a demoni person. I said, I'm more of the Madone.
Terrance:But I was able to go on the track and not spend a dime.
Anthony:That's an interesting because it's helped to go into a store and not just with the bikes, but you know, every, every, when you go, they have the sales, whether it be the off season stuff. So now all the winter, I mean, summer stuff would be, whether it be the arms, sleeves, whatever else. Yep. And you walk by,
Terrance:listen, I didn't even go in that section. The point that I'm trying to make is with running from a cost perspective, that barrier is very low. You don't need a gym membership. You don't, like I said, you don't need any special equipment. But I did want to start with the gear portion of actual running because when we talk about cycling, and I promise we're not going stay heavy on cycling, but one of the things that we say is most important is actually getting a bike fit.
Terrance:And I think one of the traps that people can get into if they start running, not someone returning, is they start running, they might take a whole pair of sneakers, put them on their feet and just hit the hit the road. And you can do that to an extent.
Anthony:Now let me tell you, and I know you're going to touch on that. I will say, and it's funny that we're having this conversation because yesterday I happened to drop a mini brick too. So I'm on my way coming back. But I was at the gym, I doing the swim portion and there was a guy that I befriended and he and I were talking and he was telling me about how, you know, he had been doing some indoor running and he had been running on the treadmill and I was like, I was cautioning him about that but the first thing I asked him, I said, what's up with your shoes? He said, oh, I said, well, and I told them, because I remember we're going back about maybe ten years when we did those fifteen, whatever fifteen half The biggest lesson I learned was about shoes.
Anthony:About the quality of the shoes, about rotating the shoes and about having, and again I you don't have to have a whole bunch of shoes, but I would say for anyone starting, you should definitely have two pair of shoes.
Terrance:It's always that M plus one. I always say M plus one.
Anthony:Yes. Right. Those two shoes, they're so important because, you know, as you're starting in, you know, you're going to be doing a long run, you know, one day a week and those should be a good stability shoe where you can go longer and then maybe a lighter shoe, you know, for those, those faster or regular or mid temple ones. And I think that's really important because you know, your shoe, your shoe is important because you're getting a different, I want to say fit for, you know, for your feet.
Terrance:For your feet.
Anthony:And your legs. And I think that's, that's a value. Yeah. And it doesn't cost a lot either.
Terrance:It does.
Anthony:You don't have to be like an apple tea or hand it what you have. Sitting yesterday, I was telling myself I need shoes and I walk up in and I got about 13 here and I still need surgery.
Terrance:And you know what's funny? I was, sitting with Sandy so she had her surgery on Thursday and we're sitting there and I looked down and I said, yeah it's time for a new pair of shoes and she was like, how can you tell? And I'm like, well if you look at them, she's like, you just look in the shoes. I'm like, no I can actually tell. You'll get to a point where you actually know this.
Terrance:So from the beginning perspective, actually, you know, perfect example. These right here are running shoes. These shoes are over 15 years old. Yeah. You can't tell by looking at them.
Terrance:There's a reason for that. Right? The reason for that is when I first started my running jersey, you know, there's always is it's, for us it's not just buying a pair of shoes. There's the fit, there's the look, you know what I mean? And so I saw these and I'm like yo, this is some hot shoes, man, look
Anthony:at all the colors. It's still fine fifteen years later.
Terrance:I can't run-in those and I realized that relatively quickly, right? Well, let me rephrase that. As I started running in those, I started to run into all kinds of issues and it's one of those situations where it was almost like, oh, this running stuff might not be for But fortunately when you have a community, you know, and they give you the advice, that first piece of advice was, all right, well, if you're running, okay, well, it's some shorts. You know what I mean? Some sweat wicking shirts.
Terrance:What's your shoes? And don't just go buy shoes. What you wanna do is you wanna be able to go to one of those stores like Road Runner.
Anthony:Shout out to Road Runner.
Terrance:Shout out to Road Runner. That's my man. You want to be able to go to one of those places where they can actually look at your gait, watch you walk, watch you run, put you on a treadmill, look to see if you're neutral, if you overpronate, underpronate, and fish you for the right shoe that is going to actually
Anthony:work for And that's important. I will tell you, you know, and so we found Road Runner when, you know, we were just newbies. Yeah. And I struggled for a while, you know, because I would always get those IT injuries and I never really understood it until we, you know, we fell into road runners and then I found out that I was an over pronator. So I needed more stability.
Anthony:That's how I found out, okay, you know, I'm, you know, my gait was over pronating and I needed this particular shoe. Then the great thing about that too, again, for running and the new people coming in, once you learn, you know, where you land as far as your gate, you can always, you know, once you know what your shoe is, that's your shoe.
Terrance:Yeah.
Anthony:You know, and then you, you, you move and you, you move within the journey to find different shoes. And I always tell people like, you know, to this day, you know, I wasn't really the, you know, says they're a Nike guy, but you know, initially
Terrance:I'm not by the way, but you
Anthony:know, I was a Nike guy. So, but I found that, you know, the lunar glide, which they don't make anymore. I forget what that is now. But the, the Lunar Glide, the Nike structure, which they still make that, you know, but that was my shoe. But then I learned from that, that I veered off into, you know, I started running marathons, that wasn't giving me enough stability.
Anthony:So then I moved into a different field. That's how I found the Brooks. Yeah. And then I ran into the Brooks and then I found out that, you know, my superstar shoe was the Brooks Adrenaline GTS. You know, that was like,
Terrance:I'm a Glistener man myself. Yeah.
Anthony:That was the holy grail for
Terrance:me. Yeah.
Anthony:That was a shoe where I get into those long runs for the marathons. I could pick up a little speed where I needed to. And it still gave me the comfort of what I needed, you know, but the point is you find out through your journey, your particular shoe is, you know? And then I also was able to find, you know, an ASICS version of, you know, what I needed as well. But again, you play around with it and you find out, and then sometimes even though you know what your gait is, you know, what your preference changes too.
Anthony:Yeah. You you may be able to get away with, you know, let's say the glycerins, you know, if you have my gait for a short, you know, a short quick run, but you know, you can't really stay in those all the time because they're not going to give you the sort of stability and support that you need. But I think that's important. And I think to make a point of what you said, you don't have to really spend a lot of money, you know, with your gear. Yeah.
Anthony:I think, you know, going back to what we talked about with the guy that I saw at the gym, you know, I was telling him, the most important part about running is making sure that you're prepared. We used to always say that, you know, back on our journey, you know, if you have the things that you need to run, there's no excuse. Exactly. You know, if you have the N plus one with the shoes, you got your socks, you know, winter's coming, you know, if you got, you know, you know, whatever it may be for your compression, your gloves, whatever it may be, you know, the only excuse is your will.
Terrance:Exactly. Yeah. That's so important, particularly the part about finding your shoe. When I switched from those ASICS, I went immediately to the glycerin and one of the things that I liked at the time about Roadrunner, it was that they allowed you to try a shoe out
Anthony:it back
Terrance:and And I remember the first pair that I tried was the actual ghost. That version of that version of the ghost that they currently had, I didn't like because the back was rubbing up against the heeling's foot. Once, yeah, once I got into the glycerin, I got, I mean I probably got about four or five paraglycerin, I mean they're in different stages of life, I probably got four or five paraglycerin in the rotation as we currently speak. You mentioned something else too. The the other thing that I would mention when we start talking about you're first starting your journey of running and when you first start your journey of running again, think it's important to point out that if you jog hole a pole, you're a runner.
Terrance:Right? If you, you... If you walk. If you walk, listen, your journey is your journey. Yes.
Terrance:But the, the, the part that I wanted to mention when we start talking about making sure you go and get the actual, you know, shoe fit, the socks are very important too. You don't want to be in those cotton socks and then, you know, we have an episode that's going to be coming up and it's going to be talking about, you know, doing your first five ks and basically giving some detail, but the socks is the other important piece. You're spending money on the shoe, make sure you grab some socks. And again, comparatively, when you start talking about some of these other sports hobbies that you get into, it's a very low cost barrier for running.
Anthony:It doesn't, you know, it can range. Yeah. You know, those socks, again, depending upon what you're doing, you know, you're running a five ks, you know, I probably, I, out of preference, but, know, everyone makes those socks, you know, and I'm not giving them, I mean, if they want to give us sponsorship, but you know, from Old Navy, you know, who, you know, you can get those, you know, six pair of socks, six pair of wicking socks, you know, for $10.12 bucks where you can use those every day. But the sheet is not the cotton socks. Those are going to be something that are going to give you chafing.
Anthony:All kinds of problems with your feet and it doesn't allow your feet really to breathe and that is a problem.
Terrance:Yeah, and the other thing about the socks that is so important, and this is one of the reasons why when you go in and you get that shoe fit, right? If if that's the first time that you're going in, you're probably going to find out that they're going to size you a half to a full size larger. It's for that breathing room. With the actual correct socks, your feet are going to have that space. But with those cotton socks, they're so much thicker.
Terrance:You end up, you know, your toes are going to be jammed up in there and that's going to actually cause you problems.
Anthony:You make a great point about the, about the half size, because I mean, naturally I'm on a nine and a half and forget who it may have been Patrick or one of them, but I remember that was part of the problem that I had initially that I was running in a nine and a half and they were like, oh your feet swell and they expand as you're running, you know? Yeah. And it's weird because I didn't realize that and I found that out in my first marathon, you know, when we started, you know, were, when I was training for that and we weren't putting those long miles and once I switched over from nine and a half to 10, you know, I gave myself, especially with the toe box, you know, because that can be miserable, you know, when you and run these long it's like your feet is rubbing up against that and you got the cotton socks and that's just a nightmare recipe for the disaster.
Terrance:Yeah, so cotton 100% you don't want to do in cotton. Another benefit too of going into the Running Star is we talk about this in cycling or we've talked about this in cycling. There's that little bit of, I don't want to say this but I'm going to say this, at times you can feel like you're not worthy, right? Because when you go into one of those shops and you start seeing the bikes, and I know I said this in the last episode, I really got to give a shout on my bikes and put them up in one of these episodes, just because a, not like them, but no. One of the good reasons to go into the Running shop, to some of these Running stores is when you walk in, I guess depending on where you go, you start to get that sense of community.
Terrance:And once you have that sense of community, that tension is less, you start to feel more comfortable. And that's
Anthony:psychological battle. Yeah. And I'll say that too, I believe, you know, and again, road races was instrumental with that for us too. You know, when looking back, you know, ten, fifteen years ago when we were doing, we run this town heavy. Run this town.
Anthony:Yeah. You know, when I think about the accessibility in Rhode Island for us anyway, as far as minority runners, that was a good way for us to see, you know, for us to see other people who, you know, we didn't think there were a lot of people who looked like us, but for us to be welcomed and for us to get a sense of community and not just within our particular, running club. So, and I think it expands your horizons, is really good.
Terrance:It does. From the perspective of the running club, when I say the running club, I mean the club, you know, we'd run this town as we start... Because we were very inclusive group.
Anthony:Oh, yeah, we were.
Terrance:To the larger picture of, I want to say, I mean, you remember, you know, obviously I was running what we run this town, but then I started doing a lot of runs with Roadrunner because they were just so accepting and, you know, they just drew this, you know, group of individuals who were just so different from one another, but they had this passion that they all shared and it's one of those places where whether it's Roadrunner, whether it's I'm trying to remember Ken's place in Wakefield, Wakefield Running store or Wakefield Running, you find your people.
Anthony:Yeah. And I always tell, you know, anyone who runs too. And I think that's why the communities, and I'll take it a step further, even for me as an aging athlete, you know, when I go out and I see, you know, for a while there weren't really a lot of young, younger, I want to say millennial ish people running.
Terrance:Yeah.
Anthony:Even to see them there is exciting because for a while you didn't see a lot of that particular age bracket there and they're finding their community and finding their tribe and the basics of running. And it's amazing too, running builds more than just running. And I always tell them even sport in general, you
Terrance:know, 100%.
Anthony:I was at a conference I'm about glad you, I'm
Terrance:not gonna cut you off, but I'm just glad you meant to mention that. Continue again.
Anthony:No, I was telling, I was telling there was a person I spoke with that it was, it was funny. I was at a, at a corporate event and I was sitting there talking to this guy and he's like, oh, I was like, I run. And he's like, oh, I run. You know, again, you build a sense of community and togetherness based on that, but it builds more than that. And we were particularly speaking about how sport is more than sport.
Anthony:Sport is about life. Everything that you do, and again, what's really great about running is it builds your self esteem too. You know, I think we always talk about the physical, you know, benefits of it, but psychologically, you know, I know it can build your self esteem. It helps, you know, and for me personally, and people ask like, still run because it's a great coping method for me for grief, for loss, you know, for depression, you know, sometimes people get in bumps, know, I had, you know, a coworker I was talking to and like, Oh yeah, you know, used to walk and, you know, I'm like, Get on, get some fresh air. Know, you'd be surprised with the fresh air and you just saying, you know what, I accomplished something, you know, I could have stat, you know, and again, and I love the way people are speaking about running working out, especially running about how, you know, and you said it, you know, if you run one mile, you're a runner.
Anthony:If you run two miles and you walk half of it, you're a runner. And you're still out working, everyone who's at home sitting on the couch and giving some bullshit commentary about the person who's out there trying to do something.
Terrance:Yeah, and that's a great spot to actually transition to the point that you... When you first get into running, and I paused there for a long time. I wanted to gather my thoughts. I didn't want you to think I was having a stroke. When you first get into running, it's...
Terrance:People have to understand it's okay that... It's okay if you're not running all the time. What I mean by that is, you know, most people who start running don't start saying, Hey, listen, I'm just gonna run and run continuously. That walkrun strategy is a real strategy and it is okay and it's part of the actual process. And I think if I were to give some tips to new runners, I would say, don't feel embarrassed, don't feel inferior if you're in a situation where you start and your you have to walk abortion, run abortion.
Anthony:And not to interrupt you, I would recommend you do that. I think they call it the Hal Higdon. That's what the technical term of it. But I think that's phenomenal because what you're doing when you're doing that is, you know, you're allowing your heart rate to come down.
Terrance:Yeah.
Anthony:And then you're building your stamina. So I would rather someone, me personally, I think you're going to get more benefit out of, you know, if you're trying to do three miles
Terrance:and you
Anthony:do the run walk method, you know, maybe a two to one ratio, eventually over time, you're going to build up so that you can run more and have to walk less. Yeah. And more importantly, it's gonna, it's gonna lessen the possibility of you being injured while trying to move up with that, you know. And I'm not just talking physically with your legs, but you know, running takes, it's a lot of impact on your heart, you know, your breathing, you know, those are things that, you know, people, you know, just don't go out there and do and you develop that, you know, and if you develop that the right way, know, then it's for you, you know, to move on in your journey and progress, you know, in a safe way. And I think, you know, we talk about that from a, you know, an industry runner, but I think, you know, and I know we're only talking about people that are getting into it, but I think we also need to spread that message for even veteran people that run, you know, I think, you know, it's almost like a scarlet letter and I hate that, you know, and I, and I hate that, you know, I tell people all the time, Oh yeah, well, you know, didn't really do it because I walked a little bit.
Anthony:If your body is telling you something, your body's telling you something, reset and continue on.
Terrance:We have this phrase, finish what you started. There's no, what happens in between doesn't make any difference. Perfect example. Remember for a while, I was out due to back and I came back and I was like, well, you know what, I'm going to let this happen. I only had one goal and that was to finish it in under two hours, which I did.
Terrance:But one of the, I say it's humbling only from the perspective of I had run so many half marathons, but it wasn't embarrassing because that was the first half marathon that I walked the portion of that half marathon. And the thing with that is it was strategic from the perspective of if I did not walk, wouldn't have finished. Finished. Yes.
Anthony:And I think, you know what? I think what we all forget is that, you know, our bodies are not machines. And what I mean by that is, you know, remember that phrase, anything can happen on race day?
Terrance:Yeah, yeah.
Anthony:And that's the truth. It doesn't happen. Like everything can be perfect, you know, during training. Training. Yeah.
Anthony:And when you show up on race day, your body may say something different, you know? And I'll give you a good example. I remember when I ran the Boston Marathon, listen, I had expected to rain the whole time. And I trained for us a little bit when, you know, some rain piece, but I didn't expect that. Sometimes you gotta pivot.
Anthony:Yeah. And understanding that, you know, just because you may happen to walk a little bit, that doesn't matter what you're doing is you're really being smart. And the other thing we used to say is live to run another day.
Terrance:Yes, yes.
Anthony:And I think that, you know, I think sometimes people, and I don't want to say if, actually I don't even think it's our community. Think it's how society see runners, whether it's in movies, see, you know, Unforged Run and all sorts stuff. Or if I got tired too, that one was like messing too. You know what I mean? And it's okay.
Anthony:Yeah. You know, it's that you finish and that you finish healthy, you know? And you run smart, you know? That's the whole goal. The goal is, and you said it, the goal is about if, you know, you finish what you started and you complete the journey.
Anthony:Yeah. And you understand that the journey isn't just about something going straight through because life is not linear.
Terrance:Yeah. You
Anthony:know? And running isn't either, You you're going have those days. And especially I think for, my advice would be for the new runners is, take what the run gives you, you know.
Terrance:I wanna understand.
Anthony:When out there, for everyone, you know, I've had to learn that. When you get out there, you know, some days you're going to feel like, you know, you're Kyle Lewis. Some days you're gonna feel like the run sucks. And I will tell you this, and I'm not sure if you agree with it, but the worst runs have actually ended up being the best runs for me because that's when I found my resilience. That's when I found my will.
Anthony:When I found that, you know, that's when I really found my love for running, because anyone can love anything while it's great. While
Terrance:it's great, yeah. Or can you
Anthony:love it when it's pulling every fiber of you to be like, this is bullshit.
Terrance:So that brings me to another tip that is very important for someone who is beginning to actually run and that is that slow talk test. What I mean by that is, you know a lot of times you know, I say I'm going to run how I feel. When you first get into the game running, you don't necessarily need to actually go out and actually buy a watch. But from the perspective of how you're going to know whether or not you are running at a pace that is conducive to you building on something. Correct.
Terrance:The simple way to actually do that is to be able to see if while running or jogging, you can complete a six to eight word sentence. And if you can do that while you're actually jogging, then you're at that pace where you should be, where you're working on building to being able to actually step up your running game to that next level.
Anthony:Yep. And I think when you talk about the tips too, and even though when we did run, I never talked because I just couldn't see my energy.
Terrance:That's true. Well, and here's the thing. The thing I would add too is that's one of the reasons why you had to deal with Scott's wrath so much. Yeah. Because we talk all the and how do they say silence says a lot.
Anthony:Yes. But I was also, again, everyone has their own things, but that was my way of conservative energy. But I do, I will say too, and for those runners who, if you're running, if you happen to be running alone, alone, you know, and you do listen to music because, and what I do is, how I see, how I see if my heart rate and everything is the way it should be. If I, when I listen to music, I'll sing the song. If I can sing the song I'm not losing breath it's consistent, I may be off tune, but you know, if you can get the words out and you can stay with what the song is, then you're right where you need to be.
Anthony:And as you progress and you can run faster and still hold that, that's your gauge that you're able, you know, your VO2 max is increasing. Yeah, yeah. And that's leveling up. And I think that's a great tip.
Terrance:It's funny that you mention that too because when I first started running, obviously, I was running alone and I used music not just for that, but at the same time I use music. When I say music, singing those words to help me control my breathing. I know it sounds counterintuitive, but it was really something that was really a technique for me that allowed me to one okay well control your pace but also control your breathing because in order to get those words out you've got to be conscious of how you're actually breathing, how you're taking actually expelling it.
Anthony:And I think, and I think music, what music also does too is it can calm you, you know. And again, as the people who have just gotten into running, you'll learn as you, you know, you, you get more into the journey, everyone has these different playlists, You know, you got your wild out playlist, you know, I got a playlist called the wild out playlist. That's that list that if I want to go ham, I'm playing that list. But I got that, you know, let's just stroll, chill, you know, playlist that, that's if I want to ease in and I want to, you know, don't want to do that. And it helps calm your mind and keep you to where you're going to.
Terrance:I think that's, I think that's a great tip. And I don't know if you've met it as a tip, but having an actual playlist, you listen, if you listen to music or if you, whether it be audio books or something to actually keep you centered to get your mind where it actually needs to be. One of the, you know, earlier you mentioned that you use running as a coping mechanism and I do as well. One of the things that I find when I'm actually running is everything else kind of just vanishes. It's just me, the road and whatever my actual playlist
Anthony:And it regulates you too. I think, you know, and when I talk about it, I think even whatever that particular exercise may be, sport regulation, you know? Yeah. Actually, it tears everything down and it breaks it down to, and I wasn't there, but it takes it down to a basic animalistic level. Yeah.
Anthony:You know, when, and even though we have all the technology and everything else, but it breaks down, it's nothing but you and your body and you're challenging your body to do the most that it can do.
Terrance:Yeah, and one other tip that I would actually give to beginners is, you know, we talked about going in and having, you know, the fit done for your shoe. I would also encourage them to actually go back, right? And the reason why I say that is as you start to run-in your beginning journey there's certain things that you might not be aware of like whether or not, you know, as you're running, you're overstepping. And if you're not running, I'm not going to get into the beats per minute but too you can start to notice that your shoes wearing a particular pattern, that could be an indication that, you know, your form might be a little off. And those running stores or those specialty stores can provide you with some guidance on what you should be doing to actually help curb that so you don't end up in a situation where you're not only purchasing a new pair of sneakers more often than you should, but you're not putting yourself at risk of injuring yourself when you could actually avoid it.
Anthony:Yeah, piggyback on that too. I think also when they start when, for beginning runners to shock your runs, you know, and I know we joke about for the, it's not on Strava, it doesn't exist, whether that be Strava, you know, Nike, you know, Nike plus, whatever that may be, Matt might run, whatever that may be, track it because, you know, you want to know what you've done, you know, those particular apps will give you a good gauge of how often you walked, how often you ran, and I think they call it running time versus elapsed time. You'll have all that. That's very important. Especially if you, you know, because again, when you, when you were, when I began, I had two or three routes that I would run.
Anthony:Yep. And then over time you could see how you progressed, you know, with, you know, whether you were getting better, whether you were getting runner, know, whether you were getting better, you know, even if, and if you had the gear that was tracking it, you know, when you got faster, you know, did it increase your, you know, your heart rate, you know, during that timeframe, all those things, stats really not. You don't have to dive into it. Yeah. You should have just a high overview of what it looks like, so you can know, you know, where you're at.
Anthony:And to piggyback on what you said about the shoes, we talked about having two pair, rotate your shoes, you know, and even, you know, me personally, I never wear the same pair of shoes twice when I run. Yeah. You know, I mean given I got a lot, even when I just had two or three, would rotate them. Rotate them, yep. You know, just so my feet and my legs could get a good feel.
Anthony:And check your shoes too. Think that's one thing too that we don't, I know I don't really do that enough. I mean, cause I know, again, you and I have a whole lot of shoes. So, you know, it's almost like the
Terrance:buckraming ate me.
Anthony:Okay. Hey, I have a lot of shoes. You know, from So, the outside looking at the shoe, like we would look at that shoe, you could look at that shoe and like, shoe still has a whole lot of traction. It looks great. When you look underneath it and you know, you look on the side of it, you know, and I'll make a great point.
Anthony:And I mean, particular person.
Terrance:You talk about court.
Anthony:See, you're talking
Terrance:about court. Before you said it, before you said it, because when we started talking about shoes, we're talking about tracking them, looking at your shoes. I already know where you're actually I going, but go
Anthony:didn't say him. There was another, another friend of ours, him too. But there was a friend of mine that, that I actually had, he started getting back into running and said, I'll run with you. And I was running with him and I didn't, I wasn't really running with music and I could hear him dragging his feet. And I'm like, dude, pick your feet Like first off, you know, you're using more energy by dragging your feet.
Anthony:Yeah. You know? And number two, you're going to go through shoes like this, you know? But the point is track your shoes, you know? And not just that, just when you're dragging your feet, but also in different running conditions, you know.
Anthony:Winter's coming up, you know, when you happen to run-in the snow, may, you know, give more wear on the shoes than it would, you know, when you're running in the summer or springtime, the way you run, you know, sometimes people run, you know, I happen to run-in Roger Williams Park, you know, it's a whole bunch of rocks and everything else, which is, you know, the flat, the flatness of actually running on the roads, you know. So, you know, those are just little pointers. And again, it's not a whole lot of different things that you have to do, but it's the tips and tricks that are the basics that people overlook.
Terrance:And that's very helpful. I want to go back to the whole app and the phone thing, right? I think one of the, one of the points that I was thinking about was this, you know, again, you don't need to open my watch right away. Right. Because for the most part, most everyone has a phone.
Terrance:There's all these different apps, whether it's Matt and I run Nike run club. There's a bunch of them out there.
Anthony:And they're free too.
Terrance:And they're And from a tracking perspective, originally you mentioned tracking your runs, but all of these apps provide you with the ability to track the miles you actually put on those shoes. So when we start talking about looking at the shoes and tracking those shoes, it's very important because now it takes it
Anthony:out of your hands.
Terrance:You don't have to do any complex mathematical formulas. It's right built in there. And you can even name the issue. Can give nicknames. Listen,
Anthony:once you become, I'll say an addicted driver, you will name all your issues. Yes. You will name them just because it's fun and it gives you, I guess, a personal connection to them. And I think going back to what you said about the app too, apps are incredible too because they'll, you know, when you put them in initially, can put to retire them at a certain timeframe. And I believe it's Strava actually, like once you get close to retiring it, it gives you like a notification that you should retire this
Terrance:year. Yeah.
Anthony:It's only happening one time. But you know, one of my favorites, she was like, oh, it's time to retire.
Terrance:The other thing that I mentioned is, you know, I was talking about going back to the Running Store and making sure that, you know, from the perspective of getting some indication on whether or not your running form is going to be putting you at risk of actually, excuse me, you're getting an injury. What I see from a lot of people who haven't been running, let me take a step back. I can look at someone and tell how long they've actually been running for a couple of reasons. Number one, I see a lot of beginner runners who run with their head down, chest down, instead of, you know, when you're running, you want that chest up, You want it open and you want to be looking 15 to 20 feet in front of you. So, you know what I mean?
Terrance:Almost like you're falling forward, which Almost like you're falling forward.
Anthony:Which I fell recently to you.
Terrance:You, you literally fell forward.
Anthony:No, I fell again. Oh my God. Listen, I gave it on my own weight, but that's the, I'll tell you that story offline.
Terrance:The other thing, the other way I can tell is I see so many and some of them, I mean, they might not even be beginners. So many people who cross their body when they run.
Anthony:What I mean
Terrance:by that is this. I know there's some people out there who might not be old enough to remember this, but when you're running, you want to imagine the steam engine.
Anthony:Steam engine
Terrance:has those rails on the side of the wheels where your arms are, it's like pistons, right? As opposed to doing this.
Anthony:That's way more energy.
Terrance:If you make more energy, you're in a way.
Anthony:This, so And that's a great point too. And I want to follow-up on that point because that is so important because when you get tired, when your legs get tired, that locomotion motion that you said, that pulling your that's going to keep you moving and your legs are going to follow with your arms Especially when you're in inclines, especially when you're in inclines and you're hitting the hill. You're doing all of this, it's almost like you're like that rat and then Do it won't you
Terrance:know how hard it is for me to not say something to someone when I see them running like that? It is very, very difficult and I've had to hold myself back because again, we talk about this community and it's one of those things where, you know, you just want to impart some experience from all the years that I've been running but at the same time, you know, it's like, I don't know this person and I'm at that age right now where, ah...
Anthony:And they might not be here yet. Yeah. And they might, know, and I think that's, that's the key too, you know, with all of this too, is you know, you go in stages and sometimes people may not be ready for the information.
Terrance:Yeah. Sometimes, sometimes might be more receptive.
Anthony:And they may not, they just may not be at that level. Yeah. You know, I mean, because sometimes you gotta learn the basics and go through it. And sometimes experience, you know, my mother used to always say a hothead beats a soft ass. Sometimes you gotta figure that out, you know, in a negative perspective to be like, okay, you know.
Anthony:And one other tip that we didn't talk about that I wanna, I wanna bring to new runners is stay away from, you know, the whole being labeled horse. And what I mean by that is, you know, you and I, you know, we've been running for years and I think initially, know initially when I started out and actually I shouldn't be saying it because I do got Nike on right now, but basically, I thought that everything, you know, when you talk about barriers to entry to the sport, thought I had to go and get the Nike pro element, you know, tights and I had to get this and that. What we found over time is that wasn't really the case, you know, like, and I'll say this to this day, shout out to Walmart too, you know, that Walmart Russell brand, to me it has been way more beneficial and long lasting than some of my Nike things. So the point is, you know, a lot of the things that you need to get, whether that be running shorts, whether that be running tights, whether that be gloves, everything doesn't have to be named brain, it has to be functional.
Terrance:Yes.
Anthony:It has to be functional. Now I'm not saying not to match, not to coordinate because we coordinate over here. But the point is initially getting in when you're trying to figure out and find out what works for you, you know, go that route, you know, because that'll be one less thing and one less excuse that you have that keeps you out of becoming part of that. And I think that's really important because I think sometimes, you know, it's almost like, you know, the people who, you know, when you look at someone who they try to look rich, it's like they try to lead off, they'll try to look like a runner. A runner is someone who's out there and they're actually running.
Terrance:Yeah, 100%.
Anthony:Being a stylist runs up towards that. You don't necessarily have to, you know, go out there and spend, you know, hundreds of thousands of dollars going in buying Nike Vortex and you know, all this other stuff, like you can ease into that.
Terrance:Yeah. Think that's important because again, those, those labels, those brands, they have a lot of advertising power. And so when you first get into running or even if you're not into something, you know, what you don't know until you know it. Then a lot of times that stuff is actually pushing. Think it's, you know, that's a very great point because there are a lot of functional brands out there that will actually get the job done and, you know, keep, keep the fun in the actual game because you're not worried about, oh, I need to spend all of this.
Anthony:And actually I need to spend this, I need to spend that, you know, and it's, and again, you know, even as an experienced runner, you know, I know, you know, sometimes your, you know, your gear may thunk out, you know, we talk about retired shoes, but you know, also after you've had things for a long time, you know, you can't wash the funk out, you know. Yeah, yeah. I'll give a, I'll talk about that. Like how, you know, I had, I try to every two years swap out my compression stuff. That's, that's my thing.
Anthony:Like normally after that, the funk is just not coming out.
Terrance:Yeah.
Anthony:So, and the point I make about the gear is, you know, sometimes, you know, as runners, I try to buy off season, but when I was swapping this stuff out, it wasn't off season. So, you know, I happened to say, okay, you know, I need some more, just not the winter compression stuff, but the all year round lights. Yeah. And I couldn't get it from all Navy, you know, or they, they, their prices were ridiculous. So Amazon had, you know, I think it was something, Costco, whatever the hell it was.
Anthony:And I was like, all let me just check Amazon. I'll go with one to see how it works. I mean, was dirt cheap. It was $18.99 for a set. I'm like, you know what?
Anthony:I'll If check it it's okay, cool. You know, if it sucks, it's $18. I'll get a couple of ways out of it. But the point of it was that ended up being one of the best ones that I've ever had. And it was 18.99, matter of I gotta go, it's probably not $18.99 now with inflation and everything.
Anthony:That ended up being something that, you know, you, that I, that I found that worked really well. But again, it was by, you know, trial and error. And again, I didn't have to spend a $100 getting it from Nike or Brooks or whatever else. And it was still very functional. Yeah.
Terrance:I want to transition now to, you know, I say this when people sometimes don't have the motivation that they need when they're talking about getting into something. And I always say discipline is going to trump motivation all the time. I tell people one of the ways that you can build discipline is by making something habit or routine. Routine, yep. Right?
Terrance:Systems. Yeah, say it. Systems. The whole phrase.
Anthony:Just the system of gun, keep
Terrance:you safe. Right? And so that pertains to running too.
Anthony:Definitely.
Terrance:From the perspective of a new runner. One of the things that I would suggest is you're new to this. I would say you probably want to limit your running to three days a week. Definitely. You want that forty eight hours of rest in between those sessions.
Terrance:And it could be Monday, Wednesday, Friday, it could be Tuesday, Thursday, Saturday, whatever. Set your schedule. Yes. Stick to your schedule. Things come up, but try to stick to the schedule.
Terrance:But most importantly, you want to make sure you have that rest time in between, because this is something that you're now, this is a journey that you're venturing into. It's new to you. You want your body to be able to recover because running, although the barrier into it is low, it's a lot more stress on your body because of that impact that you're actually doing when your feet are actually hitting the actual breath.
Anthony:And you know I say too because I'm a former fat boy. Or a Husky. You you gotta carry your And that's what's so amazing about running, you know, like, and that's what makes it so tough. You know, no matter what it is, no matter whether it's, you're one hundred and ten pounds or one hundred and eighty five pounds, like, like you got to carry weight. Yeah.
Anthony:Like there's nothing like that. Like, like that, that is the full test. Like, that's a test.
Terrance:Yes. On that bike, that bike And is actually
Anthony:I like, it's not even my fast. But what I want, I want to go back to what you talked about about those three days a week. Will say this, if you're a beginner runner, this should be non negotiables. Now I know life does get in the way. Yeah.
Anthony:But, know, if you, you know, health is wealth. If that's what you're really committing to, commit to that like you would a job, or a spouse or your family, you know. And I think in sport, what we forget to mention is you're investing in you.
Terrance:Yes.
Anthony:There's nothing more important than investing in you, you know. And I say that, you know, for those that are entering or those that are there. You know, there's certain things that have to be non negotiable. You know, I tell my son this all the time, you know, the reason why taking care of yourself is so important because you're gonna spend more time with you than you spend with anyone else in your life. Now whether you decide to spend all that good time or bad time, you're going to spend that time with yourself, so why not invest in you?
Anthony:You know, often we spend so much time investing in careers and things that are going to come and go, you know, but if you can, you know, and I tell people this too, you and I talk about this, you know, we talk about how running teaches you about, you know, more than just life. You can't dedicate, let's say those three sessions are an hour, let's just say half hour because you're starting up. So, if you can't dedicate point five hours of a week's worth of time, I would tell that person, how much do you really love yourself? Not just running, I just think, and again, I say that to people who, exercise theory, you know, because talk, people make excuses, but you know, and like you said, why can't someone just get up and walk? Like, shit, walk a tree.
Anthony:Yeah. I mean, for now, here's tree, but you know, it's free.
Terrance:Yeah.
Anthony:You know, and if you can't invest and you can't be disciplined enough to invest in yourself, then, and if you don't love yourself, how can you love anything else?
Terrance:Yeah, I like how you put that. Excuse me. What I mean by that is non negotiable. Yes. Because again, so often people operate off motivation.
Terrance:Motivation comes and it goes.
Anthony:Comes and it goes.
Terrance:Comes and it goes. When you have those non negotiables, you can make that commitment. You're starting to build habits that are going to make you more disciplined, not just in that running aspect of your life, but that transfers over to all aspects It of your not only works to build health from a physical perspective, but now mentally, emotionally, you're starting to build these tools that are going to extend outside that area and you're going to make it investing in yourself so much more easier. And it's going to make all the things that you do outside of the run so much more easier because now you've developed a tool set that you can now utilize in all these
Anthony:That's the transferable skills. I talk about all the time. Yeah. And it's no secret, like shit, you know, for a long time I struggled with emotional maturity, you know, and found that, you know, again, getting back into it focusing on certain aspects of, like you said, with the discipline piece of it, know, with certain things where you have to, you know, again, know we're talking about running, but for example, in swimming, like if you're out in the ocean or whatever the hell it is you've got to be regulated because you're fucking regulate it, can drive. So being able to take those things that you learn and that discipline and say, okay, well I'm going to bring it here.
Anthony:You know, bring a great example and I told someone, and I would probably, and I apologize if I said this before, but you know, someone asked me before like, oh yeah, you know, don't see how you can sit in meetings back to back meetings, someone one of the other managers was complaining. And I was like, saying shit. I'm like, if I can run four hours, know, shit, spent four and a half hours actually longer at some point in a marathon, I just said, these people speak to say nothing. I already practiced that and support and I'm bringing it over into life, you know, and I think, you know, the main point I think, even though we're talking about new runners, is just, you know, advocating for health in general, you know, and the benefits that it can bring you to help you lead a healthier, longer, more fulfilling life. And I'm going to tell you, you know, and again, I'm not a new runner, but just someone who exercises like most of the time, because there are some grumpy runners, but for the most part, who exercise,
Terrance:There are some grumpy runners.
Anthony:You know, people who exercise normally have a more sunnier disposition about life. You know, like in a more optimistic, I've seen that for the most part.
Terrance:Yeah, think because again, as I started this, it provides balance, right? You have the opportunity to offset some things and have that balance where, you know, you can kind of be calm and even keeled about a number of things. There is one other thing that I want to mention before I get into that final sprint, and that is when we started talking about discipline and the routine, one of the things that came up was safety. And I think it's important to mention that as a beginner, sometimes you might fall into that trap of doing, you know, those regular stretches in the beginning of an actual run and that's not what you want to do. Want to save those, what's the term for them?
Terrance:The, you want to save those stretches for having them run. For the run, you want to do some dynamic stretching. You want to do some dynamic workout, short dynamic workout, whether it be three to five minutes to actually warm your body up, get your heart rate going, get your tendons and, you know, and all of your legs loosened up because what that kind of... What that is going to do for you is it's going to aid in preventing injury. Yes.
Terrance:We're not new runners, but we're mature runners and I'm glad that early on, and again, this came from again. Yep. I think it's important to actually be able to pass knowledge on. I think Jack's trying to get to his boss and he want to close them out. It's Jackson, come here.
Terrance:It's, it's important to pass on knowledge and the community is who provided that knowledge to me that, okay, well, you really wanna be doing some dynamic stretching.
Anthony:People need people. Yeah.
Terrance:So you don't put yourself in situation where you end up injuring yourself. And then after you finish the run, you can do those.
Anthony:And I think one point I want to also make too for beginner runners is hydrate. You know, we, we haven't talked about hydration, but I believe that that's very important. And as Ted Bell T always says, not just on the days that you actually exercise. 100%. And I will say, you know, that's a great point to make because, you know, you have to have those reserves so that when you do run, you know, and then you have to replenish it.
Anthony:So once you have done it, so it's kind of like an ongoing thing. And I think, you know, you said, you talk about community, but even for us, for each other, you know, how we've, you know, and again, it goes back to the community piece. How we've all kind of semi morphed into each other with like little habits that we all,
Terrance:you
Anthony:know, we're, and it's funny because, you know, as a maturing athlete that's coming back, I found that I, you know, I've focused more on that hydration piece now because I've started to ramp back up and knowing that, you know, my body's changing and it may need more. But the hydration piece is so important to make sure that, you know, your body stays leveled with what you need to do and it's getting the proper, and not just water, as you always say too, you know, it shouldn't just be water, but whatever that particular electrolyte that you may need to kind of get you, you know, through and from. Often I think one of the biggest mistakes that we did before we got into the community, I know I didn't even, before I got into the community was, you know, it was Sunday, Monday. Yeah, So that was the main focus of everything that took place during the running week when no, it should have been the whole week and not just Thursday until I got into Sunday, you know, and then I forget about Sunday until that Thursday. So that's, you know, that's been really beneficial and I would say that was the one thing I would say is to, you know, hydrate often.
Terrance:Yeah, that became more, more relevant as the distance started picking up and, and you know, it went from, you know, running because you start off all in three miles. Oh, you know what, three, just do five, maybe 10, you know what I mean? Until you get up to those higher distances. All right, so now, we're going to get into the final sprint. First question, You're a new runner.
Terrance:You walk into a run shop. You got $200. How are you spending it? Me? Yep.
Terrance:I
Anthony:mean, I'm trying to get at least two pair of shoes if I can.
Terrance:Oh, listen. Let me take a step back. Two pair of shoes on $200?
Anthony:Shit. Well, mine has always got the discount. So now
Terrance:you gotta, I'm gonna, I'm gonna, you're gonna, you're gonna change your answer once I say this. You're a new runner.
Anthony:Oh, okay. Alright.
Terrance:So as a new runner, $200.
Anthony:Okay. So $200.
Terrance:The discount, right, might not be where you need to go because you might not know whether or not that's gonna work for you.
Anthony:So all aside from the discount, I mean, the discount, grab this, I would go there, but if all outside of that, what I would do is I would try to get me personally, I would try to get a pair, a pair of shoes and gloves. Yeah. Because I, because gloves are not that.
Terrance:Yeah. Think it's important that the, the idea behind that is, okay, well you got $200. The bulk of that money should be getting something that you're gonna be running.
Anthony:You're gonna
Terrance:need something that's gonna actually allow you. Okay,
Anthony:so if that's the case, what I would do is, and I'm just gonna sit, I'll base it based on this time of year. If it's fall, what I would try to do is I would try to get a pair of shoes, set of gloves and maybe a tech Okay. That would be the three things I think I could squeeze 200 in. I mean, I'm a good shot. Okay.
Terrance:So you knew the running. Yep. And ego's a real thing. Yep. Let's say you plan on running three miles.
Terrance:Yep. How do you keep yourself from burning out that first mile? Because again, you start and immediately I'm trying to remember there were some races where we used to do and they always had these young kids and it was always one of those things where I love to see the kids out there, but they get right in the front and you know what's gonna happen because whether it's a five ks or whatever, they shoot out and before they even get to that first mile, they got nothing left. So what's your tactic as a new runner? How would you try to keep yourself from actually falling into that trap?
Anthony:I mean, I was using one of those, those apps, one of the apps, what I would do is whatever I thought my race pace would be, then I would, and I actually recently did this as a re entering runner. Would, whatever I thought my race pace was or should be, I would do, because normally you run, well let's just talk about it. You train, we normally train a minute and a half slower than what we want the race pace would be. So what I would do is I would go probably forty five minutes, forty five seconds slower than what my race pace would be to warm up and then I would see how I felt after that.
Terrance:Here's what I want to keep you in mind. While I keep you in mind. Here's what I want you to keep in mind. New runner might not have a watch No. No.
Terrance:No. No. No.
Anthony:I'm assuming I'm assuming... Again, I'm assuming that they took the tips Okay. That we discussed today, you know? And for the most part, you know, there's information overload. For the most part, know, you could tell sometimes who the new runners are too, you know?
Anthony:Shout out to back in the old days old school, like I could tell sometimes, like the other day I was running and I saw somebody with armband. I knew they wouldn't run.
Terrance:Oh yeah, yeah. Love that. Listen,
Anthony:I
Terrance:love that. When I had the armband, was one of the most uncomfortable things.
Anthony:I should start sweating and stuff into you. The point is everybody has a technology with it. So, you know, and for the most part, you know, I think we're in a technologically advanced ease. So I would say, but if not, if they didn't have that or any of those things, I would say to just make sure that you are, you know, like the tips that you said before, that you can talk and have a conversation where you can talk, run out the pace that I could speak at.
Terrance:Yep. All right. So we've talked about not having to have a watch in the beginning as you start your running journey, but apps don't cost you anything. What would be your, you had to recommend an app to a new runner, what would, what would that app be? What would be your go to?
Terrance:Strava. Strava?
Anthony:I mean, and, and the reason being is that I'm surprised by that. I mean, listen, again, we go throwback, I would say Nike plus, but you know, I would say, you know, again, from a social aspect, I would say Nike plus because Nike plus they still give the cheers and every now and then the people that I follow, if possible, they went for a run and I give them a shit. You know, but from, I think a stat progression standpoint, I would say Strava because you know, Strava, you know, it gives you that whole historical piece of it. You know, if you buy the premium first, but you can still look at the kind annually, but it gives you, you know, like the historical aspect, which I think is so important.
Terrance:I think for new runners, there's this myth that, okay, well, before you become a real runner, you gotta run like a five ks. How do you prevent, or what advice would you give to someone to prevent them from sabotaging their development by saying, okay, well, I'm going to immediately sign up for a five ks.
Anthony:What I would say is, like you said, you know, first off structure, structure and systems keep you safe. So before you do any of that, you know, and I think with anything, you know, you, I think we've lost the concept of building. I
Terrance:love the way you just put that.
Anthony:We lost the concept of building. So, and I'll preface it from like my own personal perspective. Like I'm coming back in, so I'm building.
Terrance:Yeah, yeah.
Anthony:I'm building. So instead of me just saying, I'm going to do this, you know, and we talked about this, I believe in a couple of episodes, you set small little goals. You say, okay, before I know I'm going to run a five ks, you know, I think personally, and I know it's different out there in the, in the running world because when I did it, they're always going have to be able to run 26 miles for you to out of bullshit. You know, if I had to do it all over again, I would've went 30 miles. And why is because if you can go beyond, then you stretch yourself.
Anthony:So once you go back down, you've already done it. So my goal, my thing would be for a new beginner runner is, you know what, before you run you a five should be able to at least run four and a half to five miles nonstop.
Terrance:Yeah, you want, I think that's a great point and I'll explain to you why I use my personal experience from it. First half marathon I ran training for it, I only trained up to 10 miles. From a physical perspective, I had no problem running a half marathon mentally. Mental. Because you haven't crossed that barrier.
Terrance:Yes. And so from a mental perspective, you get to that 10 miles and you're like, I'm in uncharted territory.
Anthony:I don't know. My mind's playing tricks on me. Exactly. Listen,
Terrance:last Listen, three
Anthony:and I'll tell you that, and that's why I say that because the 26, again, it wasn't physically taxing. It was once I hit that plateau of where I had been.
Terrance:Yeah, plateau
Anthony:plateau plateau. I was like some bullshit. Look at my mind. My mind's playing tricks out, my mind's talking to me. I'm talking to my mind.
Anthony:I'm like, are you having an out of body experience? Yeah. Man, just because I hadn't been there.
Terrance:Yeah.
Anthony:So, so for me, for that, going back to that particular runner for a five ks, what I would do is, I would say, you know what, before you sign up for a five ks, you know, would train, have a set training plan, but me personally, I would go not just train, so I did some of the training for five ks go up to like maybe four or maybe three and a half, but I would say I would spend at least, know, my training plan, I would at least get up to five miles and I would do that consistently. I would get at least two or three sessions where I did five.
Terrance:Yeah, because after that first half marathon, what we started doing was 10, two, one. Yes. 10 long distance to race pace at one. No, I think it was 10 long distance for a long run. Two, it was tempo and that last one Yeah, was race those were crazy.
Terrance:Alright, last question. If there's one thing from this episode that you would want a beginner remember, what would it be?
Anthony:It would be about putting yourself first.
Terrance:I love that.
Anthony:You know, it's about putting yourself first. If you can't invest in you, who, I tell people this all the time, if you can't invest in you, whatever that is for you, whether that's this Running Thing, whether it's us doing our podcast, you know, whether it's me sewing, if you can't take time to invest in you, do you really love you?
Terrance:Oh, man. Listen, you know what? No better way to end an episode than how he just did. Until next time, keep those wheels turning, keep those feet moving, and we'll see you on the road.
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