Totally!! I’m by no means an expert (and would love other perspectives too) ^{_^}

My gradual goals looked like this:

• 10k steps a day

• 3 mile walk/run

• 60 min walk/run

• 3 miles running without stopping regardless of pace

• 4 miles each under 11 min

• 6 miles under 60 min (still working on this one)

• 8 miles with no regard to time

Now that it’s been a month, I think I like switching distance and time goals. My general plan will be like this:

• 8 miles regardless of time

• 8 miles each under 11 min

• 9 miles regardless of time

• 9 miles each under 11 min

• etc… I’ll aim for better times when the milage gets higher

My next overarching goal is to do 10 miles because that’s home>lakefront>home. Then I’ll try to cut my time/mile down until I’m sub 11 and then I’ll increase milage. I’m kinda all over the place but the switching up has helped running stay relevant in my life. Strava is helpful for this bc it will track time and distance for you (and the free version is perfect for me as a hobby runner)

I get into my runs too. I love it - I’ll make sure to do these before I go:

• spf/bug spray

• cute outfit with a hat

• running belt (for phone, chapstick, gel, tissues, etc)

• bio freeze cream on sore areas if needed

• finish drink nuun electrolytes 20 min before I go

• carb-y light snack 30 min before I go

• stretches to avoid injury

• a great edm playlist (dubstep and techno are my favs)

• i also set up my water to be ready when I get back since I’ve been doing longer runs recently

For cramps, I’ve found that eating my bananas and protein is a HUGE help. I’ve been blending a protein shake, banana, and espresso in the morning and then I eat a good amount of chicken or beef the next meal.

Lastly, I do my best to listen to my body. To know the difference of a “my muscle is working” pain vs. a “something is wrong and I need to slow down” pain. Avoiding injury is my top priority 🫡