Finding Your Pace: A Sober Runner's Guide
Running. It's a fantastic way to clear your head, get some exercise, and feel good about yourself (maybe for the first time in a long time). But for many new runners, especially those navigating sobriety, the constant pressure to keep up can be overwhelming.
Let's be honest, social media is flooded with "runner's high" posts, boasting impressive mile times and effortless strides. It's easy to get caught up in the comparison game, feeling inadequate when your own pace is a fraction of what you see online.
But here's the truth: your pace doesn't define you as a runner. A 7-minute mile is a mile. A 17-minute mile is a mile. And they're both incredible, impressive, and way farther than most people run in a week. You should be proud of yourself, no matter what your pace. 💪
In the early stages of any fitness journey, a good coach will tell you that you need to build up a strong aerobic base before working on speed or increasing distance. And that's what Vinny and I want to teach you. We've both seen tremendous gains in our running by embracing the slower and lower heart rate training commonly referred to as "zone 2."
When you're building a solid aerobic base, slow and steady wins the race. Think of it like learning a new instrument – you don't start by playing a concerto. You begin with the basics, practicing scales and chords. Running is no different.
Embrace the Beginner's Mind and Learn to Master the Art of Running Slow:
Slow Down: Don't fight it. Embrace the slower pace. It allows your body to adapt and build endurance. (In fact, you should be HAPPY because this is the fat-burning zone! And who doesn't like that?)
Focus on the Feel: Instead of fixating on speed, pay attention to how your body feels. Are you breathing comfortably? Can you hold a conversation? These are good signs you're on the right track. (You don't want to be huffing and puffing)
Celebrate Progress, Not Perfection: Every run is a victory. Celebrate small wins – finishing a mile in zone 2, increasing your distance by a quarter mile, running consistently for a week. #winning!
Sobriety and Running: A Perfect Pair
Sobriety and running share a powerful connection. Both require discipline, patience, and a focus on self-care. Both are hard as hell at first, but with time, discipline, and practice, they become easier.
Be Gentle with Yourself: Early in sobriety, it's crucial to focus on progress, not perfection. If you stay sober for 30 our of 31 days, consider that a win and keep on going! Don't fixate on that one day when you "messed up." Focus on all the days that you conquered the wine witch!
One Day at a Time: Just like running, sobriety is a journey, not a destination. Focus on "just for today," whether it's running a mile or choosing not to drink.
Remember: Your sober running journey is unique to you. There's no need to compare yourself to others. Focus on your own progress, celebrate your accomplishments, and enjoy the ride. And don't forget, you're never alone. You have an entire tribe of RRR teammates and coaches ready and willing to support you! We'll meet you there, but you have to show up. So, face your fears, remember your why's, and COMMIT to being the best version of you in 2025! LFG!! 💪🏃♂️
💙 Amber
