John “the Penguin” Bingham has been a Runner’s World columnist since 1996 and has
been called the Pied Piper of the Second Running Boom. In his self-effacing and humorous manner,
John delivers his message of hope and inspiration to people who've been running for a week or a lifetime.
He is the author of The Courage to Start, No Need for Speed, and co-author
of Marathoning for Mortals and Running for Mortals. He is also the founder of John Bingham Racing.
Dear John, I started running about four months ago, and can now run up to nine miles at a 7:50 pace. But I've suddenly lost my motivation. A couple of weeks ago I was at my peak performance—then I started cross country training with my team, and I just lost all interest. I can't clear my mind while running. I also feel like my endurance has gone down, but I know that's probably all in my head.
I don't know what to do to motivate myself to run again, and "get my endurance" back. Any advice would help! - Loriell
Hi Loriell, Wow—nine miles at 7:50 pace is pretty impressive. Congratulations.
What you’re experiencing happens to all of us as athletes. It doesn’t make any sense, but very often when we reach our “peak” we really don’t know what to do next. I know it seems like we should be happy when we peak, but it doesn’t work out that way.
In my experience, it’s because we think that improvement—and enjoyment—is linear. We think that things will just get better and better. We think that every day we’ll be able to run faster, or farther, or have more fun. It doesn’t work that way.
The truth is that improvement and enjoyment are cyclical. That is, there are times when you’re at the top, then you have to head down. The good news is, when you hit the bottom there's nowhere to go but back up.
So, try to take a longer view, if you can. Today is just today. Improvement, joy, motivation, even endurance are like a giant Ferris wheel. Sometimes you’re at the top. Sometimes the bottom. They secret is to keep going.
Dear John,
Last year I had surgery to remove part of my Achilles tendon (it wasn't a running problem, but a genetic one), and the doctor says I can resume my training for the Rock 'n' Roll Half-Marathon in Virginia Beach on August 31, a race I've done twice before. While I was recovering from my surgery, however, it hurt so much that now I'm scared to give it my all. I don't want my fear to sideline me! Any advice? - Chuck (p.s. Are you coming our way for the Rock 'n' Roll Half in August?)
Hi Chuck, Great question. And an important one. What you’ve discovered is that your mental and emotional training are just as important as your physical training. You can’t just get the body ready; it’s a matter of balancing steady physical improvement with the mental and emotional understanding and acceptance of that improvement.
Coming back from any injury is frightening. Any of us who have experienced an injury knows exactly what you’re feeling. The fear is that with one step you’ll be back where you started: injured. You keep waiting for the pain to start. It’s in the back of your mind all the time. It’s exhausting. But, if it’s any comfort, what you’re feeling is normal. And healthy.
The secret is to learn to use the fear as a guide instead of an obstacle. Use it constructively to prevent you from doing anything stupid, like trying to get back where you were before you’re ready. Use the fear to control your enthusiasm and ego.
The fear is real, so there’s no sense trying to ignore it. It won’t go away by not acknowledging it. Let the fear out. But let it teach you.
If you do, you’ll be fine. In fact, you’ll be better than ever.
Dear John,
Last year I walked my first half-marathon ever. I did the San Jose Rock n Roll Half-Marathon with friends in the memory of a friend who passed away. Yours and Ms. Hadfield's book was a great help to me in training for that!
This October, I'll be walking (my knees don't allow running) the San Jose Half, and I want to follow it up with the P.F. Chang full marathon in Arizona in January.
The problem that I'm having is that following the training schedule in your book would not work, since I'd be walking too many miles at the half-marathon in the week of the full marathon training schedule. What would be the best way to modify the training schedule to be able to accomplish both goals? - Doug
Hi Doug,
Congratulations on what you've already accomplished. That's fantastic.
To be honest, you're getting way ahead of the yourself. I admire your desire and willingness to anticipate, but the truth is that what you need to focus on right now is getting prepared for the half-marathon. You don’t want to make the mistake of looking past that event.
Since you’ve already done a half-marathon, you know that it is a distance that needs to be taken seriously. Remember, you aren’t walking half of a full marathon—you’re walking all of a half-marathon.
That said, you might be willing to experiment a little more during your training knowing that your intention is to continue to add mileage. That way when you finish the half feeing good, you can just work backward from the marathon and hop into the schedule where you need to be.
Your base will be more than it has to be, but that's OK. You'll actually recover and train at the same time
Dear John,
After getting out of the military several years ago I gave up on running. I had never liked it and found it boring. Two children and about 60 extra pounds later I decided I needed to get back in to shape. I mapped out a schedule and set off on my journey.
I should tell you that I am still overweight but very dedicated to my running and cross training. I entered a 10-K race that had a 90-minute time limit and a very small field of runners. When we took off from the starting line I was left going my slow comfortable pace while the rest of the field blazed away. It was discouraging but I continued on to finish in 1 hour 25 minutes, just under the cutoff and third from last.
I had been running well during training, yet when race day came, all the strength and motivation seemed to leave. I don't want to give up on running. Do you have ideas on why this may be happening and any suggestions on how to keep the motivation going? Even though I am slow, I have come to enjoy my time out on the roads. I just want to get better. - Jenny
Hi Jenny,
Thanks for the great e-mail. You have identified one of the most difficult parts of becoming a runner. How do you enjoy the process if the outcome isn’t what you expect? Well, the good news is, you can.
I finished last, or nearly last, in lots of races. One time, at a 10-K in Little Rock, Arkansas, by mile one I couldn’t see anyone in front of me. Luckily, another participant was kind enough to stay with me so that I wouldn’t get lost.
It can be discouraging if you’re comparing yourself to everyone else out there. I don’t. I only compare the “me” that I am now with the “me” that I used to me. As I tell people, if you think I look bad running, you should have seen me drunk.
I also remind myself that I am a work in progress. Even after nearly 17 years of running and walking I’m not what I want to be. Some goals I now realize that I’ll never achieve. Others, like completing a 50-K or 50-mile event, are still out there somewhere.
So, line up proud. You’re out there. You’re giving it your best shot. You’re changing your life with your own two feet. And that is something to celebrate!
Dear John, I ran my first 13.1 at the Columbus Half-Marathon and loved it. I then ran my second one in Nashville, Tenn., at the Country Music Half. I have since injured my knee playing basketball. The doctors seem to think that it is a triple tear. It will be a while before I can run again, and I miss it every day. I was also my wife's running partner I not only feel bad about getting injured but also feel extremely bad for not being there for my wife.
Is there anything that I can do to prepare for running again after an injury like this? I feel like I cannot do the one thing that I truly enjoyed. - Christopher
Hi Christopher,
I'm sorry
to hear about your injury. The lesson there is that basketball is dangerous!
Stay off the courts!
All kidding
aside, it's very rare to have a traumatic injury from running. It's not
impossible, but it's more likely that runners will suffer from an overuse kind of
injury, like plantar fasciitis or IT band syndrome.
So, I can't tell you much about recovering from the injury, but I can tell you
a little about how to keep your level of fitness up during your time away from
running.
Many of us—heck, probably MOST of us—as runners have had a
injury that was serious enough to require us to stop running. The key phrase
there is that we've had to stop running, not stop exercising. In my case, I
spent six weeks in the deep end of a pool "running" in a life jacket.
And, since the injury was to my right knee, I wore a diver's fin on that foot
and "ran" one-legged using only my left leg. Honest.
I also did
a lot of swimming with a "float" tied
between my ankles so that I didn't use my legs.
Your heart and lungs—your aerobic system—don't care how you get your heart rate and
breath rate up. The only thing that matters is that your find a way to keep
your aerobic system working harder than normal on a regular basis.
You'll want
to check with your doctor and see what you can and can't do. If you can use a
stationary bike, or stationary recumbent bike, that would work. Swimming, even
if it's just the upper body like I did, is great. Deep water running is the
best because it simulates the running movement.
I should
tell you, though, that it takes serious mental discipline to do deep water running. But if you can do it, you'll find that
your return to "land" running will be much easier.
Dear John,
I have been married to a runner for 12 years now. He's been bugging me the whole time to quit smoking and start running. Well, at the age of 35, I have finally done it.
I started running a couple of months before I quit smoking (to offset the weight gain...not much help, though, lol) and I'm not setting any speed records (I'm pretty cool with that). The thing that I am curious about is now that I don't smoke, it seems I can't get any kind of breathing technique down. My doctor says that I should wait before I jump to any conclusions...but I have been smoke free for almost seven months and my runs haven't gotten any better. So, how long should I wait until I start worrying about this? - Kerry
Hi Kerry,
WOW, what a great question. And a very important one, too.
You may know that I smoked for 25 years. I actually smoked for several years after I started running. It was very difficult for me to break free of that addiction. And for me, it was an addiction, not just a bad habit.
So, first off, congratulations for breaking free of the cigarettes. That’s a life decision that may be the most important one you’ll ever make. If you can now add better decisions on your food choices and be even a little more active, you will be well on your way to reducing your risk factors for almost everything.
My guess is that your breathing is more connected to your effort level than your smoking. Often new runners—especially those who are trying to change their lives with their own two feet—try to do too much, too soon. I’d be willing to bet that you’re trying to run too fast most of the time.
The key is the “talk” test. For 90% of your training—and I’m NOT exaggerating—you should be able to carry on a conversation while you’re running. Very few novice runners believe that, so they train too hard, too often.
Try slowing down. Try going slowly enough—even if that means walking for some of your run—so that you can have a normal conversation. Even if it’s uncomfortable for you at first, stick with it. It will get better.
In time you’ll be able to build some speed if you want. But for now, trust your body.
I am a 31-year-old female (soon to be 32) who is embarking on a journey to become a runner. I have attempted this in the past, and gave up. I am not looking to win any races or anything of that nature. I just want to be able to "run for fun" or even comfortably do a run/walk be it in 5-K, 10-K, or half-marathons, and not be completely exhausted and in pain when it is all over. I am about 15 pounds above the weight that I would like to be, but I am OK with where I am. I am an avid walker and walk most every day of the week anywhere from 30 to 120 minutes. I have walked several mini-marathons, and I am a fast walker, but I want more!
Based upon the research that I have done via the Runner's World web site and magazine, your books, and several other books, I have established a walk/run program to begin preparing myself ready for the rigors of running. I warm up for several minutes by walking, then increase my speed, and finally begin jogging. I jog for about 30-60 seconds, then return to walking. I do this for 30-60 minutes. A cool-down consists of slower walking for about 3-5 minutes and then stretching. Is there ever going to be a point that my legs and lungs get stronger? I feel that there is little hope.
I feel great mentally after having done this, but I usually end up feeling nauseous. It subsides after several minutes, thank goodness. After my last mini-marathon, I got sick a few times once I cooled down. I simply blamed it on the warm Gatorade that I chugged. Sadly, I can no longer drink Gatorade.
Is all of this fatigue (legs, lungs, and the nausea) normal for beginners? HELP!
Angela
Hi Angela,
There is hope! That’s the good news. But, because you are generally so fit, you will have to be even more patient.
Because you’re already an avid walker, you understand how great it is to be active—but you’ll be tempted to try to push your body harder than it can handle. It sounds to me like your enthusiasm may be getting ahead of your ability.
In our books, Coach Jenny Hadfield and I are big advocates of a run/walk or walk/run strategy. I’ve used it for nearly my whole career; I’ve done 45 marathons using some kind of run/walk and always use a run/walk interval in my training. So, I’m a believer.
When someone is as fit as you are, the tendency is to try to do too much, too soon. In general that means running too fast when you start to mix in the running. It sounds like that’s what you might be doing.
Try this: While you’re walking, gradually increase your pace until you get to the point where moving to a “running” motion is easier that continuing a “walking” motion. It will be pretty obvious. Once you make the switch, maintain that pace. Don’t try to go faster. Just allow your body to get used to the difference between running and walking but at nearly the same pace.
If you’re patient, I think you’ll find that the transition will happen naturally.
I was wondering if running speed is really important. If I am not going for a personal record am I still getting the same benefits if I run at a comfortable pace, and end my run or race not completely drained?- Sarah
WOW. Now THIS is a question I can answer.
It really comes down to what your goals are. If you want to live a healthy, active lifestyle—as I do—and running or walking is a part of that lifestyle then no, it doesn’t matter at all. As long as you are elevating your heart rate and breathing a bit harder than normal then you’re getting plenty of benefits.
There are many, many times when I just want to enjoy the experience and the people in an event. In that case, I’m in no hurry. I can remember a 10-K in Little Rock where everyone was so fast the only person I could even see after the first mile was nice enough to stay with me and chat. We had a wonderful conversation and a fun run.
On the other hand, there are some—and I’ve been one every now and then—who enjoy pushing the envelope of effort and comfort. It’s not bad, either. At a 5-K in Toronto last year I wanted to see "what I had." My training had been pretty consistent even though I hadn't been doing any long-distance runs. So, I tried to run each kilometer faster than the one before. I had a great race and—like when I'm not in a hurry—I had a fun run.
I think it’s a matter of finding a balance between what you want and what you need. It's also a matter of being honest with yourself whenever you stand at the starting line. If you're feeling frisky; go for it. If you'd just as soon relax and be part of the running community that day; do that. It's all up to you.
Hello John, I'm 38-year-old mother of two and have been an off-and-on runner most of my life. I recently read your book Running for Mortals
and greatly appreciated all the advice and things that I learned about
my body and how it functions. Anyway, I have started the walk to run
program and have been very diligent about sticking with the 30 -minute
limit. I am into my third week and am going about 3 times a week. We
have recently moved and are completely surrounded by hills. I was kind
of excited about this because I thought, Great, I'm surrounded by endurance work! But my left knee is really starting to hurt. I'm thinking it's probably the iliotibial band,
but I am really frustrated. How can someone who is exercising so little
and being so careful be already headed for an injury? This seems to
happen every time I begin again. It's my knee this time; two years ago
it was the hip on my other leg and the ball of my foot. Those took over
a year to heal.
I really miss running, so walking to get back
in shape is really hard. My last good running season was when my eldest
was a baby and I got to where I was running about 20 miles a week. My
overall goals are to get in shape, drop a few pounds (I'm about 20 pounds overweight),
and eventually run a marathon. I read all these stories about people
just beginning at my age and just cruising from the walking to the
running with no issues. I need wisdom. With two small kids at home, I
really need this for my mental health if for nothing else. - Tiffany
Hi Tiffany,
When I started running, I had the body of a bass trombone player. It was perfectly suited for sitting for long periods of time. I was sure that if I ran, my body would be transformed into the body of a runner. I kept waiting for my stocky legs to become thin and for the chronic “chub rub” of my inner thighs to end. It never happened.
For better or worse we have to learn to run with the body we have. We have to accept the limitations of our bodies and be honest with the effect that our “pre-running” lives may have had on then. Finally, we have to be honest with how much training our bodies can handle.
Pain is almost always a sign that we’re doing too much, too soon. Even if we’re following a training program to the letter, pain is an indication that the schedule may work for other bodies, but not ours. It can be discouraging, but it’s true.
So, be kind to yourself. Be gentle with your body. Treat it with care and in time you’ll be able to achieve your goals.
I am training for my third marathon. I plan to run one a year. I would like to qualify for Boston this year and my goal time is 4:14 as I am a 58-year-old female. My best time was my first marathon (Chicago) in 4:30. My question is in regards to pacers. I have not used them; my previous marathon goals were more about finishing strong. Since I tend to start out with a slower pace than my goal pace, should I use a pacer? I understand they keep the same pace from the start. I would like to use them to give me the freedom to just follow and not concentrate on pace, time, etc. but I'm worried that it might make me go out too fast in the beginning. In other words, should I stick to my standard pattern of slower in the beginning or go with the advantage of having someone else take charge of the pace? Thanks. - Elizabeth
Hi Elizabeth,
WOW. Qualifying for Boston. What a great goal. I’ve thought about trying to qualify myself. The problem is that I missed my qualifying time by over 2 1/2 hours! Guess I’ll just have to live to be 125 years old.
I’ve led about 20 pace teams, mostly as one of the Runner’s World pacers. We always had a good time, and we ALWAYS had a good TIME. I think the closest I came to hitting my mark exactly was when I brought the 5-hour pace team in at 4:56
We suggested that folks choose a pace team that was a bit slower than their goal time, for exactly the reasons you describe. If you need a 4:15 there’s no sense going out with the 4-hour pace team and then just trying to hold on.
The best way to run a great marathon is to do negative splits. In other words, you want to run the second half faster than the first half. In my best pace team we ran the first half in 2:35 and finished in 4:56! It was just about perfect.
Too often inexperienced marathoners try to put “time in the bank” by running faster than they need to in the first half. That’s almost always a recipe for disaster. If you need a 4:15 you are NOT going to want to run the first half in 2 hours.
So, yes, a pace team is a great idea as long as you get with the right pace team. Be conservative in the early miles, have fun in the middle, and run like crazy in the final 10-K.
Subscribe 
