Common Misconceptions About Running

Below is a guest post from my running enthusiast husband Kris. You can see more of his thoughts and many of his amazing photos at: kmadaus.org. Enjoy!

Running is a funny sport. It almost feels odd to call it a sport because it is so simple. You just put one foot in front of the other. Many, many times. There’s not really a lot of skill involved. I have been a runner for a little less than five years. When I started, I never in my life suspected I would ever be a runner. Now, in less than five years, I am running almost daily, I have run in four marathons, I have run thousands of miles, and I am more surprised than anyone about it.

I have seen my own misconceptions about running dissolve slowly over time, and it becomes so obvious any time I am talking to a non-runner. Many of these misconceptions are so embedded in people’s minds. It almost makes me sad because they have shut themselves out of a sport that has brought me so much happiness. Here are a handful of them to ponder.

“I can’t run. My body is not built for running.”

This is usually incorrect, no matter what size or shape you are. I realize there is a stereotype that runners are tall and slender. I realize that I fit that stereotype. But I know many runners that do not. It doesn’t matter. Unless you have some major physical limitation, you are built to be a runner. All human are. There is evidence to suggest that early humans were persistence hunters. Humans were not as fast as a deer, for example. They would follow that for miles until the deer got too tired to continue. The humans persisted until they caught the deer or else they would not have had food to eat. If you were not a runner, you did not survive. We all evolved as runners. Read the book “Born to Run” by Christopher McDougall to learn more. It is a very entertaining book.

“I can’t run. The last time I ran, I didn’t even make it one mile.”

Incorrect. True, you may not have made it even one mile the last time you tried, but you were doing it wrong. I guarantee it because I was doing it wrong too. You don’t start off by running one mile. You start off my running for maybe one minute then walking one or two minutes. You build up from there. I was a pretty fit person five years ago before I started running. I could run one mile, but I was in pain. So I started of very, very slow. Everybody has to start off slow. You need a plan when you start running.

In addition to a plan, you need to learn about pace. Proper pace is critical in running, whether you are a beginner or an expert. Most people start off by running way too fast. When somebody can’t make it one mile without feeling like they are dying from suffocation, it is always due to improper pace. The rule of thumb is you should be able to hold a conversation with somebody while you are running. If you can’t do that because you are breathing too hard, you are running too fast. In the beginning, that usually means you have to do a bit of walking. But don’t worry! That will change if you continue with your plan.

“I can’t run. My knees can’t take the pounding.”

Incorrect. Once again, this probably has to do with improper form. You should never be “pounding” your knees when you are running.

When I started running, I was under the impression that I had weak knees. What I found over the years is that I never took the time to exercise the muscles that support the knees. Instead, I would go out to climb a Sierra peak, literally pounding my knees for 10–15 miles when I did not properly strengthen the proper muscles. The plan I used when I started running was specifically geared toward injury prevention. (Check out “The Beginning Runners Handbook” for more details.) What I found during my first year is that running actually eliminated my knee problems as long as I followed the plan. I was able to climb Sierra peaks without any knee pain at all – the first time ever.

Essentially, this means you need to increase your mileage gradually – about 10% per week – and build rest weeks into your plan. This allows for the leg muscles to be pushed hard and then spend some time recovering. It is a tried and true plan for strength training. It will not only save your knees, but it will make you stronger all around. If you go from running five miles one week to running ten miles the next week, you will have problems. Once again, it is best to pick a goal and follow a plan to get there.

“I can’t run. It’s just too boring.”

Untrue. I have only heard this comment from people who spend most of their time indoors. The best part about running is that you can get outside and experience the world. I would never recommend anyone run on a treadmill because that is boring. When you get outside, you get to meet new people, breathe fresh air, see wild animals, play in the rain, watch the sunrise, listen to music, explore new places, smell the world you live in, and many other things. It is great!

Just in the last three days of running, I ran a trail through a historic mission, saw a bobcat, climbed an unnamed peak, spent time with my dogs, ran barefoot, saw a huge owl, took some photos, ran in the dark under a (almost) full moon, listened to a couple of good podcasts, and watched a beautiful sunset. If I had stayed at home and watched TV, I would have missed out on life. You gain more appreciation for the world you live in when you run. You see and feel things that you would never see driving in a car, and you can stop to get a better look any time you want. It is anything but boring!

“I can’t run. I don’t have the time.”

Not true. Everybody has the same amount of time. You choose how you use it. If you are really honest with yourself, you will probably find that much of your time goes toward disposable things like checking your Facebook status, watching TV, oversleeping on a weekend, playing video games, or taking on projects for other people. Before you know it, these low priority items end up feeling like an obligation when they are not. The truth is that you can choose how you want to spend your time. You just have to find out what is most important to you and sacrifice the rest.

Some people have certain preconceptions in their mind about time and running. Here are some:

• I get home after dark, so I can’t run.
• I have kids to take care of, so I can’t run.
• It’s raining outside, so I can’t run.
• I made plans with so-and-so, and I can’t break that commitment.
• Running takes a lot of time that I don’t have.

The list could go on and on, but none of these things are true. Here’s why:

• It’s easy and fun to run in the dark. You could always get a headlamp if you need one. They are inexpensive.
• Kids can take part in your running. They can ride bikes next to you as you run. You spouse can take the kids on your run days. Many options are out there for those that really want to find them.
• Running in the rain is one of the most rewarding experiences. You get to throw away all of society’s limitations and just get wet! Shoes will dry. Run free! Enjoy!
• Commitments with people are fine, but you have to make a commitment to yourself. If you are following a plan to reach your first 10k, marathon, or half marathon, is that important to you? If your friends are true friends, they will understand and support you in your training. If not, screw them. You can probably meet them after your run anyway, and who knows? You might even be able to talk them into joining you.
• Running doesn’t have to take a lot of time. You can spend 30 minutes a day three days a week running. That’s better than nothing. Can you spare three 30 minute intervals per week? You should be able to. If not, look honestly at how you spend your time. You are sure to find places to cut.

Running is not for everyone, but it fits most people better than they think. It might fit you. If you are not interested in running, try biking, swimming, hiking, kayaking, or anything else that gets you outside. There is a long list of the benefits of an active lifestyle. Just don’t let these common misconceptions hold you back. Running can change your life. Literally.

Here's the video of my 2011 marathon finish. I'm including it here not just to prove I finished though many of you have probably wondered about it. But because the finish line announcer gave commentary on my marathon outfit. I though it'd be a good follow up to my previous posts about my favorite running outfits. :) 


Another funny thing about the video is that right behind me is a group of about six women. I think it looks like they were chasing me! LOL! Hey what ever it takes to get over that finish line! 

Hi. My Name is Jill and I’m a Big Girl Athlete

I’ve posted before that I haven’t considered myself an athlete for most of my life. Mostly, because of my body size. I don’t look like an athlete. But there’s no denying that I am. 

My trainer mentioned the other day that a friend of hers (who happens to be a big girl) gets frustrated when people act surprised that she’s an athlete. I see where she’s coming from. I mean, you don’t have to be tall and skinny to be an athlete. I can totally understand someone getting frustrated that someone assumes they’re not an athlete because of their size. Don’t judge a book by its cover. (You should read me first. I have a great plot line; and a surprise ending!) 

But I happen to enjoy watching the surprise on peoples’ faces when they find out I run marathons. It kind of fun to watch the expressions pass over their face as they: size me up, try to decide if I’m joking. Then the eye brow raise when they realize I’m not, followed by the smile of awe that a big girl can run marathons. 

I like breaking people’s stereotypes. But even more, I like being an example of what people can do. After they say, “Wow.” I say, “Yeah, I love it. So what do you like to do?”

Rarely, do I get the answer of, “I run too.” Or any activity for that matter. I do sometimes get, “Well, I wanted to start running  but....” But I find it odd that I don’t know a lot of people who have a passion for an activity. 

Why do I care? I don’t care so much what people do with their time. But when you have a passion for something, you don’t want others to miss out on the joy you experience. You know what I mean? Like, if you are really into stamp collecting, then you want others to know how fun it is because you are sure they’ll enjoy it as much as you do. 

Of course, not everyone will enjoy stamp collecting. But it’s hard to understand that when you are a hard-core philatelist. 

So it’s hard for me to understand why other people aren’t into regular activities either. People will tell me they don’t have time, they are too old, too fat, they have kids, etc etc. But I keep thinking if they knew how good it makes you feel and how fun it is, they will make time for it, not worry about their age or weight and they would take their kids with them to enjoy the activity too. 

I know it’s hard to move from a sedentary lifestyle to an active one. But for me, it was just about finding the activity that made me feel good. The trick however, is to give activity a fair chance to hook us. After listening to me expound about the joys of endorphins for about the millionth time, a friend of mine went to a cardio class. He came back and told me, “I don’t know what you are talking about! I sweated for an hour in that damn class and the endorphins never showed up!” 

My husband and I chuckled. Endorphins usually don’t show up the first day. The first day your body is just trying to survive this new assault on its status quo. It doesn’t know what is happening or what to do about it. It’s not until you repeat this process several times that the body realizes you are going to keep doing this crazy thing. So it better do something about it. That’s when it starts pumping out the endorphins. That’s when you get hooked. 

It’s like budging a boulder downhill. It takes a lot of effort at first. But once you get it rolling, there’s no stopping it! 

So go out, try something. Give it a good push! 

Winter Running

I’m embarrassed.

I’m from Iowa.

That’s not why I’m embarrassed.

I’ve been living in California for the last 20 years and I am now a total wimp when it comes to the cold.  There was a day in college when us Iowans were thrilled because the temperature was up to 45 degrees! Half the campus grabbed bottles of baby oil and laid out on the hill overlooking the pond to ......sunbathe!!!

I’m not kidding. It was the first ‘nice’ day in six months and we thought it was hot out!

Now if the temperature drops below 60 I only want to crawl under a thick blanket on the couch and watch re-runs of Drop Dead Diva. 

So when I needed to go for a ‘run’ in the COLD RAIN on Sunday, I caught myself whimpering.

My Iowan friends would be so ashamed! They would’ve said, “What is WRONG with you! It’s gorgeous out! Let’s go!” And they would’ve ran outside in their shorts and t-shirt. Crazy Iowans!

I can always spot a tourist from back East in the winter time. Not because they have a camera around their neck. But because they are the only ones in tank tops and shorts with their winter white legs glaring at us.

I envy them.

I wish I felt the same about sub 60 degree weather. It would be so easy to get my runs in if I were like my friends back East.

But no. I have to cajole, manipulate and trick myself into getting out there.

So first I had to convince myself I had the right clothes. I had winter running clothes. So no problems. But then I couldn’t find my fleece lined running tights. Oh no! I’ll be way too cold if I wear unlined leggings!!

Well, I have a warm long sleeve running top and I’ll wear my cool Nike Women’s Marathon rain jacket to keep me dry. Then I decided I should cover my head. Even though the sun wasn’t out, covering my head will keep me from getting wet and will keep my core temperature up.

So I told myself, I’ll wear my NWM’s “Finisher” running hat. (A Christmas present no less). That way as cars drove by and wondered why the hell I was out there on a cold rainy day, they could see the bright pink “F-I-N-I-S-H-E-R” and know: “Ah ha!” They’d think to themselves. “She’s one of those crazy people! .... Nutbar!” Then they’d drive to their nice warm house.

So my self-badgering worked and I hit the pavement. Because, unlike Nike will have you believe, it’s not about “Just Do[ing] It”; it’s about doing it even when it’s hard.

You  may understand the need for this internal struggle in order to complete an hour-long running session in such ‘tough’ conditions. But this was for a short warm up which would last 20 mintues....top.

I’m a wimp.

I’m embarrassed.

Four Miles In SLO

This was a great route in SLO with the Team In Training.

At one point I turned a corner and was faced with a long straight away on a beautiful residential street. I tried to capture the quaint beauty in this picture. However, I don't think it gives it justice.

First Official TNT Team Run!

"I Can't Run" - The Funny Things People Say

My husband is on the far left. I am in the front row on the right.

My husband and I are so surprised how many people quickly claim “Oh, I can’t run.” when they hear that we run.

I don’t understand why so many people are so sure they can’t run. Especially after they hear I run. My goodness! If I can run anyone can. I am not built for running. I am 5 foot tall and quite thick. When I say ‘thick’ I mean I weigh about as much as my husband who is 6 foot 2 inches. He, by the way, is built like a runner. There are two big secrets to running, that if everyone knew these secrets, no one would think “I can’t run.”

I remember before I started running I perceived running to be quite a feat. I had heard about people who were runners to the point that they claimed they can’t live without it. That they HAVE to run and when they don’t they feel terrible and even the people near them can tell the difference. 

I thought something was wrong with these people. That they were rare, and special and very very lucky to not just enjoy something that burns up so many calories but NEED it.

I felt terrible when I had run in the past. When I look back, I never really ran unless I had to. For instance, in gym class. I have never heard of any gym program teaching people how to run. For me, it was always, “Ok class, we’re starting our running unit today. Run around the perimeter of the gym for 40 minutes then hit the showers.”

The skinny and athletic girls would take off running chatting to each other as they made lap after effortless lap around the gym. The rest of us girls, (the over weight, the unexercised and the druggies), would plod along gasping for air and hoping the stitches in our sides would go away. Forty minutes later, the gym teacher would blow her whistle indicating the torture was over for that day and it was time to shower. 

The ‘runners’ would trot into the locker room while the rest of us would collapse in individual heaps. The strongest of us would crawl to the locker room under our own power while the rest just laid there until the air came back to their lungs and heart beats finally regulated. 

The gym teacher would bark at us, “Come on girls! You’ll have to do better than that! You’ll have to run a six minute mile by the end of the unit to pass. That’s only six weeks away. You’re going to have to pick it up!”

“Oh my God! We have to do this for six weeks???”

Every class was more of the same. Run run run. Just run. No coaching. No starting at the level you were at. We were just expected to run. I mean after all you can’t teach someone to run right? You just put on shoes and go run. Either you’re good at it or not. 

Well, high school is many many years behind me and I hope they don’t still treat running in the same way. I learned that while running is incredibly simple. You do need to ‘learn’ to run in a sense. 

If you decide to become a runner one day and just take off on run, my experience is that you will not likely stick with it. Let’s face it; running is a high impact sport for sure. It is highly stressful on your joints, muscles, cardiac system, and some times psyche.   Unless, you break it in slowly you’re going to be overly tired, sore and feel like here is one more thing you're not good at. If you break in slowly and work up to running for significant times or distances, it can be just the perfect medicine for your joints, muscles, cardiac system and psyche.

Through my childhood, college and most of my adult life (ok, all of my adult life to date) I have struggled with weight and body image. I kept trying to take up running because I thought it would burn off the most calories in the shortest amount of time (which is for the most part true). But I could never stick with it. How do people do this?? I hated running. It hurt, it was hard and I was so sore the next day it just made it harder to run. 

I felt like crap mentally too because I knew I couldn’t run like all these other people I saw at the gym and on the road who actually seemed to enjoy it! I was never much good at anything remotely athletic. So why should I expect to be good at running? It would just have to be something I forced myself to struggle at or just simply give up trying.

So I just gave up trying. But I was always intrigued. And one day I ran across the book “No Need for Speed” by John Bingham. I read the description on the back and decided to give it a read. I believe that book is what opened the door to me to become a runner.

Mr. Bingham didn’t start running until he was in his forties. In fact, he became an “adult on-set athlete” at age 43 when he was 80 (that’s eighty) pounds overweight and....get this...a smoker!

If this guy could run why couldn’t I? What was his secret? How did he get past the pain and the fatigue and soreness etc?

Unlike my gym teachers, Mr. Bingham did not recommend going out and running for 40 minutes at a time. In fact, depending on your fitness level at the time you want to start running, Mr. Bingham suggests you might not run at all!

Huh? If you haven’t so much as taken a walk since Howdy Doodie was on the air, he suggests you start out walking only. Once you do start running you still don’t just run. You warm up by walking five to ten minutes then run for one minute (maybe 30 seconds) and then walk for five minutes (or ten or fifteen). 

That is big secret number one of runners: None of us (with very few exception) started out running full miles. We typically run a little bit at a time and then run a little further on the next outing. 

In fact, Mr. Bingham cautions not to do more than his prescribed program directs. Even though you will feel like doing more, don’t. Because if you do, you’ll over do it and be too sore to do your next ‘run’. 

Even now that I have a couple solid years under my belt as a runner, it is a rare occurrence for me to go out and run my full distance without any walking breaks. In fact, elite marathon runners often use walking breaks and find their overall time to be better for it. 

So that leads us to big secret number two of runners: When we say “Had a great run today!” We likely walked part of it.

So if you think “I can’t run.” I reply with confident “Yes you can.”


There are many books on the subject of running out there today. It's easy to find many with beginning runner plans in them. I invite everyone who has entertained the idea of running to check out these walk-to-run plans and give it a try.


While Mr. Bingham's book was a great start for me, I can also recommend Katherine Switzer's Walking and Running for Women Over 40.


You can run. 

Happy New Year!

If you have been reading my blog you know my husband fueled my running interest by getting me a Nikesport band for my birthday a couple years ago. It really opened up running for me. It was such a great motivator. You can set a goal (you racing against yourself) or join a challenge (you racing against other runners on the Nike site). Soon running just became fun! Then it became a necessity.

My husband also started running. He used a Garmin to track his running. I liked the extra features the Garmin had so I got one too. So I joked about having two tracking devices. (One on each wrist). What a dork!

Well, Kris expressed interest in having a Nike sportband this Christmas. So of course Santa brought him one. :) So now he's a dork too! :)

He got on the Nike site and found the Challenges. He signed up for the 210 in 2010 challenge. All the runners who sign up for this challenge strives to complete 210 miles in 2010. No problem. That is only 4 miles a week! Seriously, that is a breeze now. So I signed up!

Then Kris found the 500 challenge. This challenge is to complete 500 miles in 2010. Wow! How cool would that be to say you ran 500 miles in a year! 500 sounds like a lot! Let's do the math: 52 weeks in a year into 500 is 9.6153846153846153846153846153846 miles per week. That's less than 10 miles a week.

THAT IS TOTALLY DOABLE!!!

So I signed up!

So, I figured out that if I run 2- 5Ks during the week (which is about what I do already) and a 10k on the weekend, (which I haven't been doing) I could get in 500 in a year and even have a little wiggle room for a couple missed runs. Sounds good.

Right now I am meeting two nights a week with a trainer at the gym. In March when the time changes I'll be riding two nights a week and long rides on the weekend. I was off my bike most of last season due to an injury and I just got a new bike. So I don't want to miss riding again this season. I wonder if I can keep up with the running goals and the riding. I am already prepared to drop the trainer appointments because I know something has to give when I add the riding.

But I am really hoping I can keep up running and riding at the same time. I thought I might do another century this year. But wonder if maybe I should focus on one large goal at a time.

So far this year I am on target to make my 500 mile goal. But it's only Jan 4th. Stay tuned to see how I do. Who knows, maybe I'll even beat Kris to the 500 mile mark!!! Wish me luck! :)

PS. We found another challenge "2010 in 2010". Challengers run 2010 miles in 2010. I'd like to see who wins that one!

Running in the Rain

I've been following a running program since July. It's pretty easy to run in July. Unless of course you live in one of those areas that isn't just hot in July but humidly hot. (Like let's say Iowa).

But it gets harder to run when the weather changes and it turns 'cold'. Cold to me now is anything under 70 degrees. But in places where it really gets cold (like let's say Iowa), cold is more like -70 degrees. No one runs in Iowa in the winter. Except that one guy in Des Moines. But I think he's being chased.

Anyway, I am doing what I can to stick to my running program even though it's 'cold', and dark and like the other day rainy.

I always say, "It's not about doing it. It's about doing it even when it's hard." So even though the forecast was for rain that day I packed my running clothes and had my husband drop me off at the office on his way to work that morning.

I was going to run home after work. Only 2.5 miles which is a regular length for me since I am still very slow. But at least I am running. I was able to leave work early that day. So at least I wasn't running in the dark.

But I was running in the rain. It was a light rain by Iowa standards. In Iowa the rain is usually heavy. But there's not a lot of substance to California rain. So it was not too bad. I'd be a little damp when I arrived home. But I didn't fear being soaked.

So I am running on the sidewalk down the main drag that happily leads right into my neighborhood 2 miles down. It had been raining all day and I noticed this road floods when it rains! The road was two lanes in both directions and I noticed the cars consistently moved to the left lane when passing me as to not splash me. One driver couldn't move to the left because there was already a car there. So she slowed down as much as she could and crawled past me. All she did was lightly spray my sneakers. No problem. I had already had to run through a couple unavoidable puddles. My feet were wet anyway.

I thought this was really nice; how she did what she could and the other cars we taking care as well. It's times like these that my faith in human kind becomes restored. Sometimes I get so discouraged by the show of hate in the world. Sometimes I believe we really are going to kill all of us. That evil will prevail because humans just are jerks and can't get it together and learn how to love each other. But this encouraged me!

So I was glowing. My steps were strong and light. I was thinking, I can't wait to tell my husband how nice the people in this town are! I knew he'd be happy to hear it as he is the one who usually has to put me back together when my faith in humankind is flailing.

And then I heard it.......


ssshhhhhhssshhhhhssshhhhhh!!!!!!!!!!!!!!!!

Oh no! The car was coming fast! I saw the wave coming up behind me in my peripheral vision. The wave towered over my head and came crashing down in a frigid, muddy, gritty, FRIGID dump! It didn't shower down on me. It dumped!

The shock of the cold took my breath away. I was gasping trying to get my lungs filled up again. I checked the road quickly. The left lane was clear. They could have gotten over. That and the speed they past me as well as how their car was hugging the curb, told me that was intentional. Mean spirited humans.

I kept running.

I didn't show any reaction. We all know that it would be most satisfying to them for me to show signs of surprise or upset or better yet show signs of anger. Flip them off or yell at them. No. I'm sure they had a good laugh at splashing me. But I was not going to give them any bonus material.

I kept running. And enjoyed my run. I enjoyed knowing many more people took consideration toward me. I enjoyed the cooling effect of the wave (after the initial shock). I enjoyed the fact that it didn't phase me. I could keep running with dirt on my face, street water dripping from my hair, the weight of a now soaked backpack, grit in my shoes and wet cloudy glasses.

I enjoyed being a fat girl running. Who wouldn't let anything stop her.