#185 - No Run Is Too Short: Health Tips For Running
Running tip number 10 is for runners who are just getting started. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on this one piece of health advice: “No run is too short.” Learn all about this at Keep Calm and Run To The Best You!
“If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.” —Dr. Duncan MacDonald, former U.S. record holder at 5000 (set when he was in medical school)
Tip 10. No Run Is Too Short (running)
When it comes to doing some light cardio, it’s always the right time! Even if you only have a small window of free time, it’s always a great idea to take a quick run or a fast walk. Make a choice now to look for opportunities throughout your day to get extra steps in, rather than sitting around for that 20 or 30 minute break. You’ll be surprised how refreshed you feel after some light cardio!
No run is too short - a tip from a track champion and running coach
Our running tip this week comes directly from someone who walks the walk, quite literally. Dr. Duncan McDonald just celebrated his 74th birthday earlier this month and he’s still very active in the health and fitness world. Let’s get familiar with Dr. Duncan MacDonald:
In summary, Duncan MacDonald set an American track record at the Olympics, won the US Championship 25k, and came in first place at the Hawaii Marathon three times. He enjoys a successful career as an anesthesiologist but Duncan also turned running into a family business. Working as a high school head coach with his wife as assistant coach, the MacDonald family has developed over a dozen state champions, including their own two daughters, Eri and Pippa MacDonald. Talk about leaving a legacy of health! This story reminds us of Episode #109 - Running Tips For Children/Inspiring Your Children To Become Runners - check it out!
Here are some more details about Dr. Duncan MacDonald’s legacy:
1976 - secured a spot on the US Olympic team in the 5k event
Set new American record, beating Steve Prefontaine’s time by two seconds
Retired from track and pursued long distance running
1977-78 won the USA Championship in the men's 25K run
Won the Honolulu Marathon three times (2:27:31, 2:20:37, 2:16:55)
1983 - achieved personal best at the Boston Marathon in (2:12:49)
Returned to Hawaii to raise his daughters along with his wife on the island where he grew up
Worked as head coach of track and field at Punahou High School, with his wife as assistant coach
Coached over a dozen students to capture state titles, including daughters Eri and Pippa MacDonald
2022 - named USTFCCCA High School Girls T&F Coach of the Year for Hawaii
Make the most of your time - No run is too short
So, how can we apply Dr. Duncan’s advice to our daily lives? When was the last time you took inventory of how you spent your day? Even if you feel like you’re too busy to walk or run during the week, you will be surprised how much you can increase your daily steps count with a few small changes. Here are three ways to be intentional about increasing your daily activity level at your workplace:
Maximize your lunch break
Dedicate part of your lunch break to taking a short walk or run. Coach Tadris provides a simple model to maximize your lunch break, whether it’s an hour or just thirty minutes. Walk or run before you eat, or skip lunch altogether if you’re intermittent fasting. Taking a break doesn’t mean sitting around or eating at your desk. A real break requires changing the environment and pace.
2. Take another route
Another thing you can do is adjust your route. Take a few laps around the building or parking lot before or after work. Park at the furthest spot in the parking lot so you cover more ground or change your path through the building so you get more steps. Take the stairs instead of the elevator. Make this part of your regular routine.
3. Keep sneakers at your desk
Anytime you’re feeling drowsy or your feet or legs hurt, throw your sneakers on and go for a 20 minute break outside to walk or run it off. Not only will you feel accomplished for increasing your cardio for the day, but you’ll feel refreshed and better equipped to take on your next task. Sometimes all we need is to improve our circulation and straighten up our spines. Remember to stretch a bit before you return to work and take some deep breaths. You will feel like a new person.
Automatically track your steps and mileage
The easiest way to track your activity level and see your progress is to wear a fitness tracker such as an Apple Watch or Fitbit. Iphones automatically track your steps through the Health app. There are also apps you can download to your smartphone and record your workouts. It’s very rewarding and mentally encouraging to reach milestones for walking and running. Look at where you’re starting out and see how your steps/mileage increases when you make the most of your opportunities to walk or run. Set a weekly minimum for your health and work hard to reach it.
Hit 30, 60, or 90 miles each month with Coach Tadris Parker
Remember: No run is too short! You may not break a sweat every time or feel like you got an anaerobic workout, but at Keep Calm and Run To The Best You we celebrate the small victories. Getting the world to move more is the ultimate goal and Coach Tadris has created a seasonal virtual run/walk challenge with this purpose in mind. No matter where you live or what level of fitness you practice, take a step to join the next seasonal challenge and get yourself moving more. Participants aim to reach 30, 60, or 90 miles every month for three consecutive months. It’s easier than you think when you’re motivated and partnering up with a group. Upload your daily miles to the online results page and see how you stack up. Collectively, participants work to hit milestones set for the team.
Whether you’re walking or running your way to the best you, let’s do it together and make every second count!
Thank you for reading.
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At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.
Train for your next running event
Coach Tadris Parker trains athletes at all levels for local or virtual running events.
Email coachtadris@gmail.com with questions about our Run/Walk Club, running events, or health programs.
If you’re serious about running or walking to improve your overall health, join our Run/Walk club and let’s do this together!
We want to hear some of your success as well, head over to the show notes and shoot me an email @ coachtadris@gmail.com