PCVs receive useful training about how to be safe and to mitigate risks during their term of service. Apply these skills even while you’re running. Know your surroundings. Get to know people along your routes so that you build a safety network. Make sure someone knows where you’re going and how long you plan to be gone. Maintain respect for the culture by staying modestly dressed (e.g. keep your shirt on even when it’s tempting to cool down without one). Pay attention to the time the sun sets (you don’t want to get caught running in the dark).
Set Goals
Forty-two point two kilometers (or 26.2 miles for those not on the metric system) is a long, and potentially daunting, distance. Set smaller goals that feed into the larger goal of completing a marathon. For example, run a 5k (3.1 miles), 10k (6.2 miles), 21.1k (13.1 miles/half-marathon), or 30k (18.6 miles). If possible, try running races with these distances (see here for a listing or ask around). They’ll get you running with other people and get you in the race mindset.
Building and Maintaining a Base
It took me a long time to build up to 42.2k, and I noticed that my body went through some changes as it happened. Pushing too hard too soon could result in injuries. You’ll also need to get used to running 3-4 days per week. Ease into running longer distances. If you’re feeling pressured to up the distance because you want to do a particular race, consider waiting until the following year or running a different one.
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| My Running Log |
Ask around your village to see if there is an established running group. NedBank keeps a listing of all of the running groups in South Africa (click here for the list). You could also check with the local hospital or clinic. I also created a WhatsApp group called Running South Africa to connect with other PCVs who like to run. (Let me know if you'd like to join!) Running groups are great for motivation, support, and accountability. If a running group doesn’t exist, start one! It could be a great secondary project.
Nutrition
If you’re like me, your diet changes when you become a PCV. It can be due to a number of differing factors: access to meat and produce, ability to refrigerate, and how you choose to spend your Peace Corps living allowance. Despite these factors, proper nutrition is key to supply your body with the energy it needs to run and to recover after the run. Look around your village to see what foods are available. While the grocery store might not have energy gels, it may have bread, peanut butter, bananas, and milk; all great items to fuel a run and eat after you’re done.
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| Enjoying a Breakfast Taco after a Long, Morning Run |
Many PCVs in South Africa live in areas that get really hot (above 25° C (or 80° F)). My ideal running temperature is 10°C (or 50°F). Fifteen degrees is a big jump! If you find yourself in this situation, run slower and increase your fluid intake. I carry a water bottle with me and I keep some money in my pocket in case I need to buy something to drink.
Vary Your Workout
“Hills are like vegetables. You may not like them, but they’re good for you.” This is a mantra I recite to myself whenever I’m doing a hill workout. The same goes for speed workouts too. It’s tempting to run the same route over and over again. However, your body will get used to it and you’ll plateau. Running hills and doing speed workouts will prepare your body for the different route conditions it might face on race day. They’ll help with building strength, recovery, and rounding out your physical condition. If you find that you live in a flat area like me, squats make for an adequate substitute to hills.
Boredom
Separate from varying your workouts with short runs, long runs, hills, and speed workouts, vary your routes as well. Running the same path repeatedly can become monotonous and, thus, de-motivating. Changing your route keeps your mind awake and alert, and the change also means your body has to work a little differently. Running with a group helps with boredom, but, if that’s not an option, running with music can help too. Just be careful to not listen to music too loudly because you want to be able to hear oncoming traffic, as well as be able to shout “hello” back to villagers when they greet you as you run by.
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| Keep Routes Interesting! |
When I first moved into my house, I thought it made for nice decoration. Much to my delight, the mat doubles excellently as a quasi-yoga mat. I use it while I stretch, work on my core, and cool down. I love my grass mat!
Listen to Your Body
You know your body best. While others may be able to give advice about what to do about various aches and pains, you’re going to be the first person to discover when something isn’t going well. Pay attention to how you feel both during your run and after and make adjustments as needed. Likewise, if you feel like you can run a little farther or a little faster, go for it – see what you can do.
Be Kind to Yourself
Part of the adjustment to living in the village includes fetching water, washing clothes by hand, and various other chores that take a considerable amount of time and energy. It’s important to be excited about running instead of feeling likes it’s another thing to do on your checklist. If you feel tired from working on your primary project or from carrying groceries back from your shopping town, show yourself grace by taking a break and storing energy for a run later in the day or perhaps the next day.
We Want to Hear from You!
What tips do you have for running? What has worked for you? What hasn’t worked for you? What are your favorite foods to eat while you’re running? Please share in the comments below!
*Please note: I am amateur runner. The above tips are based on my personal experiences and should be taken with a high level of discretion.
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Running Resources
Runner’s World: good for advice and news about running
Runners' Guide: list of races throughout South Africa and neighboring countries
NedBank Running Club: list of running clubs throughout South Africa
Coach to 5k: programs to get started running
Trail Running: good for advice and news about trail running
No running resources or tips from me - I've never been a big runner and cannot run any more given my bad back and knees. I do appreciate your tips, though - they're transferable to other areas of life. I especially like the mantra about hills :) All the best as you continue to train!
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