I've been training for some 10km runs recently and it's got me thinking about how preparing for longer runs is similar to some aspects of labour and birth. Labour really is an endurance event and shouldn't be entered without some level of planning and education around pushing your body to it's limits.
You never know whether or not your body can complete a long distance run until the day you do it. It can be quite anxiety provoking as the day gets nearer and nearer. Deep down, you may believe you can do it however the 'what if's' can creep in.
What if I get too tired?
What if I hurt myself?
What if I just can't do it?
Doubts can creep in before big events in our lives and these anxieties are normal. So how can we face these in a logical and practical manner?
Have a Plan
Realistically, the only thing you can do to combat these feelings, is to plan for them the best way you can. What may work for you, may not be the same as for someone else, but as long as you have options, you can put the ones that suit you into action as long as you have the right information about each one.. This doesn't mean to say that you won't feel tired, sore or have moments of thinking you can't finish it, but you're giving yourself the best chance, right?
Environment
If things aren't feeling safe and enjoyable, then the likelihood is that it will feel much harder. So how can you make things feel safe? Where do you feel safest to do your run? At home on a treadmill? Do you feel safer in your running club with people who are familiar and similar minded? Is your gym your safe space? Your environment is VITAL to feeling safe! What makes your run more enjoyable? Music? Which music sets the scene for you? If you're on a treadmill, do you like to watch things while you run to help pass time? Do you have a running buddy? In your running club, do you enjoy the motivation from others or just to be left alone? Everyone is unique in what makes them feel safe and in how they enjoy experiences so find what works for you!
Ignore the clock
Try not to get too fixated on the numbers. It's good to keep track of some timings, distances, speeds etc to see how you're progressing over time, but this doesn't tell you much in the moment. Just because you've started to feel tired 10 minutes in doesn't mean you can't finish the run and doesn't mean you can't adapt your speed, technique or strategy to make it feel easier if that's what you need. The important thing is how your body is feeling in that moment and how it can be supported.
Fuel, breathe, relax and recover
Running can push your body to it's limits and it's important to fuel it well with nutrition and hydration. You need to remember to breathe to give your muscles oxygen and utilise rest breaks well. On the lead up to the big run, you will probably need a decent amount of carbohydrates and calories and a good rest. On the day and during the event, you should continually hydrate (a good isotonic/electrolyte drink will help with this as you will be losing salts and fluid throughout). It will also be easier on an empty bladder! Remember to exhale fully once you're into your rhythm. Exhaling fully allows you to inhale more oxygen into your muscles and relax into a good breathing rhythm to keep your body ticking over and reduce fatiguing early. After the event, you will more than likely NEED some food. Have some snacks prepared, preferably something high in carbs or something comforting. You deserve it! Resting well before and after and finding a balance of rest and active recovery will keep your body and mind from fatiguing and becoming unnecessarily sore.
Personalised Support
Having support that is tailored to you before, during and after can make all the difference. I use arched insoles in my shoes as I have incredibly flat feet! I also have hypermobility so I need to do certain physio exercise and rely on strength training to make sure my joints are stable enough to run. Not everyone needs this and this might actually hinder someone else's performance, but it's right for me. Being able to talk through my plan before and how it felt after with my husband (who has a sport science degree) has become a pretty important part of my training. Having his feedback and guidance has been vital in keeping me focused and motivated. Sometimes, you just need a sounding board and someone to support you.
So many similarities here to how we can prepare our bodies for the task of birth. Of course, there are more specific things to consider when planning for birth such as working with pain, understanding physiological birth and biomechanics etc. But these are often aspects that are overlooked. minimised or misunderstood. Labour IS an endurance event, it IS hard work and it IS pushing your body to it's limits... but that doesn't mean you can't do it.
NB: The runs i am training for are to raise money for charities important to me. You can sponsor me here https://donate.giveasyoulive.com/fundraising/2-x-10km-challenge
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