I was thinking the other day about some of my favourite runs and what makes them my favourite runs. Usually a run starts as “just a run” but then some magic seems to happen and it ends up being memorable and special. But why? Is it just one of those things to do with timing and being in the right place at the right time or are other factors in play?
What are the ingredients needed to have a gorgeous, special run as opposed to an average run-of-the-mill one? So, just for fun, here is my “recipe” and list of ingredients for a favourite run. Yours might be different so let us know.
1. No niggles or aches and no worry about niggles or aches. A fit and strong body is the main ingredient.
2. A great night’s sleep the night before.
3. A well hydrated body that has been watered constantly and not just that morning. This ingredient needs to be added gradually and in the right proportion. Too little and the legs might struggle, too much and the run might include a few stops which is fine but tends to interrupt the rhythm.
4. The right breakfast (porridge and a big mug of tea) and then enough time to let it all digest….. which leads to…..
5. An essential bathroom visit 😬 (better at home than en route 😱)
6. The perfect outfit (see no 7 below) that is easy to find (where’s that other sock? 🤔) and isn’t in the wash.
7. A perfect Goldilocks temperature; not too hot, not too cold, not too windy, not too humid, not too wet.
8. No chafing, no heat rash, no insect bites, no sunburn.
9. Gorgeous scenery or something interesting to look at/listen to. You can substitute this ingredient for complete silence as that works well too.
10. Feeling completely safe.
11. Speed and distance are not required for this recipe although some people do add them for extra interest 🤗 Personally I prefer to leave them out.
12. A pinch of je nais se quoi just to spice things up.
Mix all the ingredients together in nature and slow-cook gently for as long as you want.
Sometimes, even with all the right ingredients, the recipe still doesn’t turn out as you expect but sometimes, just sometimes, it’s perfect 😍
This is my recipe. What’s yours? What are your ingredients for a favourite run? We’d love to read them.
Whatever you’re up to this week, favourite runs or not, have a great time everyone.
From The Team xxx
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🥳 If you have an event any time in September and would like a pompom cheer tell us here:
While I love the concept of this post, I'm really not very good at following recipes of either the cooking or running variety. I'm much better at improvising, and if I haven't got all the right ingredients, I ignore that and come up with alternatives. Or just leave them out ! For example, I'd love a great night's sleep, but I literally can't remember the last time that happened. And if I had to feel completely safe I'd never run anywhere. Actually I'd never do anything at all - there's always a risk.
I suppose ideally I'd have hills, scenery, the right sounds and no physical or mental harm.
You’re probably one of those cooks who can play around with ingredients and mostly ignore a recipe and the dish still turns out great!
I’m with you on the sleep Cmoi I’m tossing and turning badly at the minute and think it’s because I am not moving so much these days. I’ve had a friend stay for the last few days and we’ve hardly moved!
She’s just left and now I’m here! Must get out soon for a little trot 🤗
Oh my cooking is nothing special, but what cooking and running have in common for me is that I'd rather understand and apply principles than follow instructions to the letter, and I prefer trying out new stuff to same old same old.
I've not slept properly for decades, possibly ever - apparently I refused to sleep as a baby, and things never got much better.
Gosh, I guess you’ve got used to not sleeping but it must play havoc with how you feel sometimes.
Years ago I went through a bad period of insomnia and did an online sleep clinic. It really worked for me and taught me a few tricks which I sometimes ignore 🙄
I sometimes feel as if I’m missing out on something if I fall asleep 😂
I think the runs that I’m feeling strong are my favourite. I had low expectations of my park run on Saturday after 10miles on Friday but I felt really strong. I got some new Adidas Terrex road to trail shoes & they were speedier than I was expecting. I’m now very excited to try out my Boston 12’s. Got to wait for Speed 3’s to be done first. Only 150 miles to go!
I’m on week 8 of my marathon plan which is a 39 mile week. Kiddos break from school on Thursday so I will probably park the plan whilst they’re on school holidays & see how I go this week. We’re still enjoying cooler weather on the West Coast so hopefully I’ve got time to get up to metric before the real heat hits.
Hi Irishprincess that's a jolly good recipe for a special run. I haven't got a recipe for a great run, all the usual sleep, hydration type things, but I'm a great improvisor and rarely know where I'm going as I walk out the door. If I pass the car with my keys in my pocket then I know it's going to be a street view, but....if I'm feeling good and it's going well then within 15 minutes I can be on the seafront or up on the Downs....one day when it's going really well I plan to run to the river, alongside and across the bridge to come home along the top road to make a big loop, but that one's not happened yet. When I go out with Happyhays we decide as we get in the car.
If I smile, arrive home grinning, well then it's been a special run.
”If I smile, arrive home grinning, well then it’s been a special run”. I love that and you’re so right.
It’s fun to have a future route in mind, “one day I’m going to run that way or do that route” and it’ll usually happen when we’re least expecting it… enjoy yours when the time comes 😍
Thank you 😁 it's 8k if I go along the seafront, across the bridge in town and up the side of the river to the second bridge, then probably about the same along the top road to home, I was hoping it would be a bit further because it would encompass the beach the river and the downs in one run and I was hoping to do the half marathon that way, but I'd have to add in quite a bit more somehow
Hi IP, I love your recipe and will save it. All I’d add is a little furry friend. 🐕 I don’t do very long runs with her now as I tend to stick to easy pavements for those - who am I kidding? I haven’t done a really long run for months (and I have a HM in less than 2 weeks, which shows you how awry my training has gone!)
Instead I like to bimble around on the common, me doing my thing, she doing hers. Often she’ll stay in one spot for some smelling and/or rolling, sometimes she’ll snuffle around in the bracken, other times she’ll trot right at my heels. ❤️
When I get home after one of those runs, all’s well with the world. 😀
Aw, that sounds lovely Munks. And I’m sure even looking at a furry friend running beside us motivates and reminds us what is important 🐕 😍 although perhaps lying on our backs with our legs splayed isn’t such a good look for humans 🤗
Btw, for someone who’s “bimbling around” I think you're doing incredibly well!
Ahh no I think you’re right; I should probably not copy Flossie doing that IP! 😅
Let’s wait and see whether my bimbling gets me round the HM. I simply haven’t been able to stick to my HM plan, and I’ve only run a handful of 10ks this year. I might have done a longer one earlier in the summer, but if I did it was a one-off. However, I will slot into my single trotting pace and see how I fare on October 1st! 😀
Excellently timed post IP; for me anyway! Over the last few weeks I have been emerging from the running doldrums and trying to lose some unwelcome pounds at the same time.
Today’s run was perfect. My magic ingredients would pretty much line up with yours, although being an old bloke, I never feel unsafe. Porridge needs honey though!
I am just coming back from weeks missing with a balance related illness and recovering from the consequences of a fall. I had piled on about 9 pounds, and all of my come back runs felt really hard. So, back to the magic formula….NRC HM programme and watching what I eat. That started two weeks ago; today my “easy pace” 8k was 10 seconds per K faster than the long run last week, my breathing was so good I didn’t notice it and whilst I wouldn’t say that I was working like a well oiled machine, there is certainly less grit in the lubricant. I guess I like to feel as though I am making progress. Two lots of intervals last helped up my speed and breathing….I really enjoyed them too.
I love running on trails; I have a few different routes (variations on a theme), I like cool one shirt weather, I can cope with rain but I don’t do ice. Bird sightings add to the enjoyment; owls, buzzards, kestrels, sparrow hawks and the occasional red kite….with smaller harder to spot visitors popping up too. The occasional bit of drama adds some spice occasionally…like having to lead a reluctant horse whose rider was trying to lead another reluctant and riderless horse! Nearest I have ever been to a horse!
The end of the run is important ….flat white (see pic from today), shower and the weigh in! 7lbs gone in about two/three weeks. Just a lovely day. Sausage day at the cafe for Molly now. No rest 🙂
I’m so envious of your perfect run BC but also delighted for you. You have been through the running mill recently and it is such good news that you have come out the other side better than ever!
Well done for getting back to where you were and for the weight loss, that’s brilliant 👏
I have honey with my porridge too and I even found one of those little honey jars with wooden drizzlers in the back of a cupboard I was clearing last week. Result!
You're right about the end of the run too. Sometimes the thought of a hot/cold shower/coffee, cake/insert as appropriate keeps me going.
I hope you have many,many more perfect runs to come 😍
Thanks IP. I know better than to think today’s run is anything other than a fortunate one off high. We have to celebrate when we can! I am just pleased to be back to 3 runs a week with a bit of structure.
Hey IP and all VRBs A recipe for a good run....that would be nice and that doesn't seemed to have happened to me in a while... but back in the day i would say that my favourite runs were non pressured "out in the countryside "type jaunts, with decent breathing and legs that feel happy not heavy!
Since my enforced time off I'm finding it really hard to get back in the swing of things, breathing laboured,legs achy, head not in the right place, it's making me sad. And my silly foot is still puffing up, and yes I'm inpatient!!
Chatting with you guys always brings some positivity though each week. And I know things will come right in the end! And now I've got a grotty cold too! Grrr!
I've got a 10k race on Oct 8th, it's where I got my PB back in 2018, I know you shouldn't always compare. I guess I can only try my best! There's a local 5miler this coming Sunday which is a nice low key friendly one so hope to go along and support them.
Sorry to hear that you are having a bad time Aliboo. Feet are tricky things. My right foot kept swelling and was very painful. It turned out that the tendon which runs behind the ankle bone and then along the side of my foot had become weak and my (high) arch was collapsing. Exercises and tape fixed it in the end.
Thanks Beachcomber66 it doesn't hurt now and infection all clear and had a check up last week and doc said ok, it's just edema. Be nice for it to go properly though ! Just feel unfit, a bit tubby and a bit ploddy, need to stick with it but cold isn't helping! 😪xxx
Oh Ali, I’m sorry you're having such a tough time. You seemed to be doing really well and well back on a ladder and now you’re on a snake 🤬 Grrrrr
That all sucks. I can totally sympathise because I’m in the same boat with various injuries and I haven't been able to get back to where I was for eighteen months. It’s incredibly frustrating.
But we’re old timers with this injury stuff and we have a fair few miles of experience in our legs and so we will overcome this and be back where we belong.
I hope your cold disappears quickly and your foot settles down once and for all and that your race in October brings you all you deserve. You have lots of time and I’m sure you’ll be tickety boo for it 😍
Its hard isn't it to get back in the swing of things!! Sending you a hug back! I'll get there I guess but my oomph has definitely took a seat on the sofa! I guess I should be grateful to be out there at all,I think I'm just on a bit of a downer atm. Wasn't expecting this cold to top it off! Thanks for the tissues!!! Xxx 😘
Hello Irishprincess , thanks for hosting. , I must say I do love one of those runs when all the stars align, and I think you have covered all the vital ingredients. Like Beachcomber66 though, I also like to finish my run with a good cappuccino to reach perfection. I think the fact that all runs are not perfect make them all the more special.
I hardly ever run at sunrise or sunset but it can be a beautiful sight while running by the sea.
Thankfully, after weeks of exercises and a sports massage, I am finally rid of the sciatica. My sympathies go out to anyone who suffers from back problems on a more regular basis. My rotator cuff (shoulder) is still giving me niggles and I don’t have the full range of movement in my right arm, but I am now waiting for a scan before further treatment can be recommended. But it does not affect my running so I’m still getting out there.
Beautiful picture Dexy5. So pleased that your back troubles are under control. I suspect we will never be totally niggle free…. My heel is sore post recent runs, but seems to be fine the next day 🤷🏻♂️…. Hopefully it will go away.
I’m with you with all that list of yours IP, but it’s missing a very important element: the best sounds! This is very personal and depends on lots of things but to me usually it’s about getting the right thing programmed into my headphones. This could be music, it could be a podcast, it could just be chatting to a good friend or partner. Whether I’m alone with my thoughts being rattled by some heavy music, bouncing along to some jangly guitar, concentrating on the latest shoe review or just listening to the music of nature, the sounds need to be there to distract me. Yesterday my brother called me about 12 miles in to our 18 mile run and thinking about it after kept me very distracted for at least a couple of miles 😅
How were the Boston 12’s on your 18 miler? I was thinking of your post today as I was wearing my speed 3’s & they were making an awful squeaky noise as it was wet. The opposite to a distraction 🤣
Yeah 😁. I wasn’t plugged into music or my running app for my race as I needed all my wits about me, so I could hear it. It seemed better on the trail bits so maybe it will go away when I’ve put some miles on it.
Hi RW! They were…fine…they still don’t rock my world but neither is there anything wrong with them. They handled 18 miles as well as I could expect them too. They are supposed to improve with use so hopefully I’ve battered them into submission 😆
Yes, I can see how squeaking in wet conditions isn’t ideal! I don’t think I wore mine in the wet but they did make an interesting ‘thock’ sound. Mine are now on their way to someone else’s house as I’ve sold them on EBay.
An 18 miler!!! I know you’ve done this before and can go further but even so. Every time you do it you need a huge round of applause 👏👏
I can understand your need for something to listen to for all those miles, something interesting to keep you going.
I use to listen to music all the time but then when I ventured further on my isolated country roads I didn't feel safe and stopped using earplugs. But I do take them to some places where there are people and no traffic 🙂
Thanks IP 🤗. Knowing I’ve done it before is a big help actually as it wasn’t quite as terrifying as it was last year. I still struggle big time with consistency as I just can’t keep the pace up in the second half of the run but I’m like that whatever pace I run at.
It’s a massive shame that we feel we have to be on our wits guard all the time when we’re running. That’s one of the reasons I stopped cycling, it’s supposed to be relaxing but it’s a constant battle with something or someone and the fun disappears. My bone conductors are really good as they are easy to pause and you can hear ‘most’ of what’s around you as long as you don’t blast your ears too loud. I like to air drum and guitar as well, that’s pretty distracting…but not just for me 😂
Yes…Sunday is our longest run…it’ll be in the pom poms as we’re booked into the Bedford Autodrome 20 miler to make it a bit more bearable. I might listen to The Archers Omnibus once we get to 10am - that will kill an hour off. No traffic at all there thankfully, but by the 6th lap I might be wishing their was!
Rather late with my reply, but listening to something interesting is part of my recipe too. I have appreciated Life Changing and Desert Island Discs both BBC. Always interested in more recommendations
I like your list IP 🙂 I enjoy most of my runs. I'd say any run that doesn't leave me injured and not able to run the next time is a good run. I'd say breathing feeling easy all through the run would be near the top of my list. People I meet coming the other way, smiling and replying bonjour! is always nice. Enough cloud cover and shade from trees so I never have the sun shining into my eyes. Not needing to poop during a run (I have only needed to twice in 14 years running, but it is inconvenient when it happens). A couple of steep climbs is always fun on a run. Gauging my effort during the run so I feel stronger at the end than the start (nice when that happens). Feeling strong enough at the end that I begin contemplating the next increment to my weekly program (longer long run, a more demanding speed run....). Trying a different route can be nice too.
Feeling stronger at the end is a great one Zev! Much better than collapsing in a heap and it can lead to all sorts of wonderful next runs 🤗
Do you find that some people ignore your greetings? Perhaps it’s just me but I reckon about half of those I meet say a cheery hello back while the other half totally ignore me! I often wonder if they are hard of hearing or just engrossed with their own thoughts or just plain rude!
Here’s to feeling strong throughout and at the end of every run for all of us 😍
Aha the blister It is still there, but it is shrinking. It is now about half the size, and I can see that new skin is ready when it is finally gone. I'm still protecting it with the Compeed plasters. It has not prevented me from running at all, and it doesn't hurt. Those Compeed plasters are a miracle I've bought the Compeed stick too, for when the blister is gone, I think it is meant to stop a new blister forming. Thank's for asking
I’m not fussy. I set out to enjoy any run so I’m easily pleased 😀🏃♀️ I much prefer trails as my music is easier to listen to and no traffic to negotiate
My race the other day was pants actually, and I had to grind it out, but I still loved it. Running by the sea on a warm, dry day. Windy but I expected it. It’s complete freedom, putting one foot in front of the other to get where I want to go. It’ll do me 😀🏃♀️🏅
Yes, it's just so nice to be able to run. I can remember back in 2014 just before I started C25K, I was walking (I've always liked walking), and I ran for 2 minutes a couple of times during my walk, just to be sure that I was capable of starting C25K the next morning. I still think just being able to run is such a wonderful thing. I just wish that I'd found running earlier in life. Better late than never
So do I! Best thing I ever did 🥰. I have on my playlist “Brand New Key” by Melanie Safka, where she sings, “I rollerskate, don’t drive no car, don’t go too fast but I go pretty far”🎶🎵. It always makes me smile when I hear it on my run 🏃♀️🏃♀️
Sorry I'm so, so late in the week! I love your recipe and completely identify with point 1 (no surprise to hear that it would be my main ingredient too!). One thing I wouldn't want to add to the mix is a wild, wet and windy storm from start to finish - that's what I got on Tuesday morning 🙈 But, I did get ingredient number 1 so, once I'd peeled off the sopping clothes, warmed in the shower and drunk a hot tea ... I looked back on a very fine run! 14k - slow and steady but the furthest I've run since May - and no hip pain during or after. A very fine run indeed 👌 Hope you're still healing and back on a ladder very, very soon xxx
That’s great news Linda, I’m so pleased for you 🤗 I know that wonderful feeling of getting to a decent distance again and everything feels perfectly ok, it’s such a relief.
Our weather has been foul but yesterday was gorgeous and I worked in the garden all day. Weirdly, it seemed to help my hip. Go figure 🙄 Must be all that stretching and moving around.
I am running but baby steps, run/walk for minutes and then very slowly building up from there. It reminds me of C25K and when I first started 😍
I hope your running continues way up that ladder from now on xxx
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It is still there, but it is shrinking. It is now about half the size, and I can see that new skin is ready when it is finally gone. I'm still protecting it with the Compeed plasters. It has not prevented me from running at all, and it doesn't hurt. Those Compeed plasters are a miracle 
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