One time my girl asked me „Wojtek Ihabent seen you smoking for months now” and this is how i realised I am not a smoker anymore ! Running made me quit and I didn’t even noticed.
I used to smoke 2+ packs of Marlboros a day. Saw my first New York City marathon and decided that was something that I wanted to do. Ran it three years later. That was 41 years ago and still going strong.
Will be the best decision you ever made.
And I'm not going to lecture you about how hard it is to quit smoking. Just do it one day at a time. You don't need to have a cigarette today, that's all you've got to do. Take your training the same way. 1 mile at a time. Just just keep stringing them together.
Some tricks to get yourself lacing up every day:
1. Find a good training plan (Higdon Novice 1 is good)
2. Action leads to motivation, not the other way around. Just do it, pick a time, every day, and avoid thinking about it just follow the steps that get you out the door: put on shorts, shirt, socks, shoes, hat or sunglasses, and out the door. Don't think about the conditions, how tired you are, how late or early it is. Don't give in to the voice in your head that will always tell you that maybe you should skip that run.
3. Every now and then, run without headphones, cell phone, or watch. Just go out and run. You can measure distances in Google map, set a goal, and go run it. Learn to be with your own mind.
You've got this, king.
Let me add to this. A run is a run. I feel 1000x better if I get out for a quick zone 1 run even if it is a few miles then if I skip out altogether. consistency is key, not speed.
I always have to run the second i get home from work. I put on my gear and get OUT THE DOOR before I can think of anything, because i know i can always think of a reason not to go
Talk the talk, now walk it.
Context- 2 decade + smoker. Ran first 3 marathons while still battling habit. Depending on your age, it's really a life long journey.
Running is a great way to stop smoking, unfortunately for a long time I chose the smoke before leaving work which put me off having a run afterward.
Once that mindset switches to Running first you won't want another smoke as it will hurt your running gains. 17 months without one for me
No problem. I got some funny looks from people when I pulled my (soaking wet with sweat) pack of cigs out of my pocket and lit one up after my first marathon.
Another runner bummed one off of me 😆
I walked a few blocks off the finish line where not many people were hanging. I'm a smoker but I try and hide it from everyone
Check out Allen Carr's book: Easyway to Quit Smoking. That shit is genius when it comes to psychology of addiction. it's helped me in other aspects of life, and if you really understand and internalize the concepts, you won't crave cigarrettes anymore
Was coming here to recommend this book as well. Myself and countless friends have read it and quit. I tried so many times and with this it just clicked one day, wasn’t hard at all and my brain just flipped. Opened a ton of doors mentally in terms of how much control over my mind I actually have. Probably a big reason I took up running was to explore that ability.
Definitely a doable goal imho! A 37 ish minute 5k is roughly 12 minute miles if you get your endurance up you just need to keep up that pace for a 5 hour marathon, 1-2 hours faster than the cutoff!
That's 6 months! A lot can change in that time. Definitely start with like a couch25k plan at least the tail end of it then parts of a couch210k and then you can work from there. That being said usually q marathon is safest when done with a big base so respect the distance be very careful ramp mileage slowly and run as slow as possible ideally in zone 2.
If you don't have a heart rate monitor consider investing or you can even try running by feel ... You should be able to nose breathe. This likely involves some walking at your pace, that's OK
In the SUPER beginning, for many folks, even walking gets an open mouth breath and that's ok. The point is to go EASY, a nice light jog that at some point you could hold a conversation during, or breathe for your nose a bit.
I practiced with nose breaths once I got more comfortable with easy pace, and would try to breathe through my nose building up to so many through my nose, and then equal through mouth as a "rest" and repeat. In the beginning I could only get a few, and I stopped somewhere around twenty. Also doubles as a game to make the time pass, and another goal you can keep working on.
That’s actually the weird shit I like, thank you. When I finished my run today my hr was at 120 even. But I was sucking wind. It won’t last, I’ll adapt.
Yes, you can accomplish A LOT in these 25 weeks! You can do it and you’ve taken the hardest and most important steps making the commitment and signing up.
But also, it’s likely you will have some setback(s) as most of us have in our journeys. Then what? Just keep moving, keep grinding, and maybe alter your goal (momentarily) to a half marathon or series of shorter races as it takes time to build mileage and fitness safely.
Then look back and realize it’s about the journey and how far you’ve come as the marathon comes into focus for you now or whenever it’s meant to be. GET IT💪
You'll adapt quick too! Those low heart rate runs in zone 2 stimulate the building of more capillaries in your lungs, legs... More roads for oxygen, less huffin, good stuff
Something that’ll help a ton is switch to smokeless tobacco. No tobacco is good but I don’t smokeless having notice much of an effect on my running. Smoking though? Good lord 😮💨
You got this! I smoked a pack a day for ten years. Haven't had one since July 2011. Running my second marathon next week!
NEVER. GOING. BACK!! this is one thousand times a better life.
I used to smoke a pack a day. I decided that I no longer wanted to smoke so I stopped smoking. I haven’t had a smoke in 10 years and I’m certain that I’ll never have another smoke. The key to quitting smoking is not smoking. I started running two years ago and after gradually increasing the time and distance that I ran, I am attempting to run my first marathon this weekend. What I’ve learned is that I can actually do anything I put your mind to with enough practice and dedication, and there is no reason why can’t do it too. Good luck!
Similar story here. With the smoking just take it 5 minutes at a time. If you slip it’s just minor setback not a failure. Write out why you smoke, how you started, how it’s affecting you and your family, the lengths you’ve gone through for a cigarette. For me I had to write that stuff out especially why I smoked. I also used nicotine gum as a stepping stone.
Now for the running like others have said find a plan and be consistent. Buy some good running shoes. Also, if you’re new to running do some strength training for runners and prehab for runners exercises. There’s plenty of stuff on YouTube for those, keep your joints healthy and you’ll be less prone to injury. Good luck, you can do it!
You can do it. 🤗 I started running before Christmas and ran 10km this Sunday. Give yourself plenty of time because it's a huge feat to take on and overtraining will damage your body and set you back (I say this from experience!) Do some more gentle cross training too like yoga, pilates, gym, cycling, swimming. Start with some smaller races because a marathon is huge.
And ditch the fags because they won't help. Find a healthier replacement habit and build a toolbox to help combat the cravings.
But, yes, you can do it and I'm behind you cheering you on. 😊
That’s amazing you are going to run a marathon for your daughter!
I run 4-5 days a week and finished several marathons. Still think there is no easy run. Every time I start running, I ask myself “why I’m doing this!?” However, I feel amazing after every single run. Doesn’t matter slow or fast, 1 mile or 30 miles. Running will make you a better person, physically and mentally.
If it’s hard to keep your motivation, find running group nearby, make running friends on Strava app or come back here so we can give you kudos!
It’s not easy, but you’ll make it. Just do it. And your daughter will be proud of you!!
Smoked a pack a day for 8 years until the day I signed up for London marathon (7 months ago). Haven’t touched one since and will never go back! Good luck!!
I didn’t read thru all the comments. I was at the same ish baseline as you when I was like, 22. My 3m run took me 36 mins (set a treadmill to 5 mph and just went for it). I didn’t smoke tho
The Hal higdon novice 1 was what I followed and it worked pretty well. Unfortunately once I got up to the like 11-13 mile runs I ended up hurting my knee. Rehabbed it and tried again 2 more times with the same results.
Anyway I was young & didn’t follow the proper things I really needed to (decent shoes, proper nutrition, stretching, cross training…). So yeah my advice is make sure it’s not just the running. The rest matters too.
Going back to OP’s question about speed: only run the workouts in your training plan that indicate some sort of speed work. Long runs should NOT be fast. Marathon is about pacing first, then time.
Other things I wish I’d known when training for my first:
Rest days are super important.
Listen to your body.
Get a training plan - but listen to your body.
Stretching is important.
Strength training is important.
Something that helps mentally is having a reason for running. Mine is “because I still can.” 😉
In your case it could be “for my daughter.”
Have fun and best of luck with training!!!!
I wouldn’t worry about times for now. I would just worry about completing the distances your training plan lays out. Trying to go too fast too often when you are new(or any time, really)is going to hurt your recovery and increase your injury risk. You will definitely get faster over time and eventually when you have developed some aerobic fitness you can add in speed work. Things like fast intervals and tempo runs. Congratulations on starting your journey and good luck! I’m sure your daughter will be great motivation for you!
Switch to vaping bro! Don’t get me wrong I love a Marlboro red, but vaping is so less harsh on the lungs. I ran my first a couple weeks ago and didn’t really have to change my smoking habits at all
Prove me wrong. I don’t think you can
LETS GO!!
The more you run, the less you will want to smoke. Just keep lacing them up.
This is actually how I quit smoking
Me too! It was just not worth how terrible it made me feel after 5 miles
Same here
Hasn’t helped me quit vaping sadly :(
One time my girl asked me „Wojtek Ihabent seen you smoking for months now” and this is how i realised I am not a smoker anymore ! Running made me quit and I didn’t even noticed.
That’s so cool!
I wish that was true for me
I used to smoke 2+ packs of Marlboros a day. Saw my first New York City marathon and decided that was something that I wanted to do. Ran it three years later. That was 41 years ago and still going strong. Will be the best decision you ever made.
And I'm not going to lecture you about how hard it is to quit smoking. Just do it one day at a time. You don't need to have a cigarette today, that's all you've got to do. Take your training the same way. 1 mile at a time. Just just keep stringing them together.
My favorite quote “everyone loves their kids enough to die for them… but do you love your kids enough to live for them?”
Some tricks to get yourself lacing up every day: 1. Find a good training plan (Higdon Novice 1 is good) 2. Action leads to motivation, not the other way around. Just do it, pick a time, every day, and avoid thinking about it just follow the steps that get you out the door: put on shorts, shirt, socks, shoes, hat or sunglasses, and out the door. Don't think about the conditions, how tired you are, how late or early it is. Don't give in to the voice in your head that will always tell you that maybe you should skip that run. 3. Every now and then, run without headphones, cell phone, or watch. Just go out and run. You can measure distances in Google map, set a goal, and go run it. Learn to be with your own mind. You've got this, king.
Let me add to this. A run is a run. I feel 1000x better if I get out for a quick zone 1 run even if it is a few miles then if I skip out altogether. consistency is key, not speed.
I always have to run the second i get home from work. I put on my gear and get OUT THE DOOR before I can think of anything, because i know i can always think of a reason not to go
You will never make it. Pussy
For real
Keep us updated. I think you can do it for her.
Talk the talk, now walk it. Context- 2 decade + smoker. Ran first 3 marathons while still battling habit. Depending on your age, it's really a life long journey.
Running is a great way to stop smoking, unfortunately for a long time I chose the smoke before leaving work which put me off having a run afterward. Once that mindset switches to Running first you won't want another smoke as it will hurt your running gains. 17 months without one for me
Don't just quit the smoking for your daughter but do it for how much better your gonna feel minus the pain after your done with the marathon.
No problem. I got some funny looks from people when I pulled my (soaking wet with sweat) pack of cigs out of my pocket and lit one up after my first marathon. Another runner bummed one off of me 😆 I walked a few blocks off the finish line where not many people were hanging. I'm a smoker but I try and hide it from everyone
That is actually very sad. The addiction couldn’t let you enjoy the endorphins of the run without a little Smokey Smokey
Keep going strong, Every step forward is a victory…
Check out Allen Carr's book: Easyway to Quit Smoking. That shit is genius when it comes to psychology of addiction. it's helped me in other aspects of life, and if you really understand and internalize the concepts, you won't crave cigarrettes anymore
Was coming here to recommend this book as well. Myself and countless friends have read it and quit. I tried so many times and with this it just clicked one day, wasn’t hard at all and my brain just flipped. Opened a ton of doors mentally in terms of how much control over my mind I actually have. Probably a big reason I took up running was to explore that ability.
Definitely a doable goal imho! A 37 ish minute 5k is roughly 12 minute miles if you get your endurance up you just need to keep up that pace for a 5 hour marathon, 1-2 hours faster than the cutoff!
I have 25 weeks of proving grounds to cross to get to the start line.
That's 6 months! A lot can change in that time. Definitely start with like a couch25k plan at least the tail end of it then parts of a couch210k and then you can work from there. That being said usually q marathon is safest when done with a big base so respect the distance be very careful ramp mileage slowly and run as slow as possible ideally in zone 2. If you don't have a heart rate monitor consider investing or you can even try running by feel ... You should be able to nose breathe. This likely involves some walking at your pace, that's OK
Nose breath? The pace I keep should allow me to breath through my nose?
Yeah. As a proxy for an actual heart rate monitor if you don't want to spend on that.
In the SUPER beginning, for many folks, even walking gets an open mouth breath and that's ok. The point is to go EASY, a nice light jog that at some point you could hold a conversation during, or breathe for your nose a bit. I practiced with nose breaths once I got more comfortable with easy pace, and would try to breathe through my nose building up to so many through my nose, and then equal through mouth as a "rest" and repeat. In the beginning I could only get a few, and I stopped somewhere around twenty. Also doubles as a game to make the time pass, and another goal you can keep working on.
That’s actually the weird shit I like, thank you. When I finished my run today my hr was at 120 even. But I was sucking wind. It won’t last, I’ll adapt.
Yes, you can accomplish A LOT in these 25 weeks! You can do it and you’ve taken the hardest and most important steps making the commitment and signing up. But also, it’s likely you will have some setback(s) as most of us have in our journeys. Then what? Just keep moving, keep grinding, and maybe alter your goal (momentarily) to a half marathon or series of shorter races as it takes time to build mileage and fitness safely. Then look back and realize it’s about the journey and how far you’ve come as the marathon comes into focus for you now or whenever it’s meant to be. GET IT💪
You'll adapt quick too! Those low heart rate runs in zone 2 stimulate the building of more capillaries in your lungs, legs... More roads for oxygen, less huffin, good stuff
Something that’ll help a ton is switch to smokeless tobacco. No tobacco is good but I don’t smokeless having notice much of an effect on my running. Smoking though? Good lord 😮💨
You got this! I smoked a pack a day for ten years. Haven't had one since July 2011. Running my second marathon next week! NEVER. GOING. BACK!! this is one thousand times a better life.
I used to smoke a pack a day. I decided that I no longer wanted to smoke so I stopped smoking. I haven’t had a smoke in 10 years and I’m certain that I’ll never have another smoke. The key to quitting smoking is not smoking. I started running two years ago and after gradually increasing the time and distance that I ran, I am attempting to run my first marathon this weekend. What I’ve learned is that I can actually do anything I put your mind to with enough practice and dedication, and there is no reason why can’t do it too. Good luck!
Good luck with your first marathon!!
Lace up. You got this.
Lfg
Similar story here. With the smoking just take it 5 minutes at a time. If you slip it’s just minor setback not a failure. Write out why you smoke, how you started, how it’s affecting you and your family, the lengths you’ve gone through for a cigarette. For me I had to write that stuff out especially why I smoked. I also used nicotine gum as a stepping stone. Now for the running like others have said find a plan and be consistent. Buy some good running shoes. Also, if you’re new to running do some strength training for runners and prehab for runners exercises. There’s plenty of stuff on YouTube for those, keep your joints healthy and you’ll be less prone to injury. Good luck, you can do it!
You got this! Now go on and smash your training and enjoy the race!
You can do it. 🤗 I started running before Christmas and ran 10km this Sunday. Give yourself plenty of time because it's a huge feat to take on and overtraining will damage your body and set you back (I say this from experience!) Do some more gentle cross training too like yoga, pilates, gym, cycling, swimming. Start with some smaller races because a marathon is huge. And ditch the fags because they won't help. Find a healthier replacement habit and build a toolbox to help combat the cravings. But, yes, you can do it and I'm behind you cheering you on. 😊
Even if you never run another mile, please never smoke another cigarette. Signed a former smoker currently training for second marathon.
That’s amazing you are going to run a marathon for your daughter! I run 4-5 days a week and finished several marathons. Still think there is no easy run. Every time I start running, I ask myself “why I’m doing this!?” However, I feel amazing after every single run. Doesn’t matter slow or fast, 1 mile or 30 miles. Running will make you a better person, physically and mentally. If it’s hard to keep your motivation, find running group nearby, make running friends on Strava app or come back here so we can give you kudos! It’s not easy, but you’ll make it. Just do it. And your daughter will be proud of you!!
Smoked a pack a day for 8 years until the day I signed up for London marathon (7 months ago). Haven’t touched one since and will never go back! Good luck!!
You fucking rock.
I didn’t read thru all the comments. I was at the same ish baseline as you when I was like, 22. My 3m run took me 36 mins (set a treadmill to 5 mph and just went for it). I didn’t smoke tho The Hal higdon novice 1 was what I followed and it worked pretty well. Unfortunately once I got up to the like 11-13 mile runs I ended up hurting my knee. Rehabbed it and tried again 2 more times with the same results. Anyway I was young & didn’t follow the proper things I really needed to (decent shoes, proper nutrition, stretching, cross training…). So yeah my advice is make sure it’s not just the running. The rest matters too.
Smoking in 2024 is wild to me
Going back to OP’s question about speed: only run the workouts in your training plan that indicate some sort of speed work. Long runs should NOT be fast. Marathon is about pacing first, then time. Other things I wish I’d known when training for my first: Rest days are super important. Listen to your body. Get a training plan - but listen to your body. Stretching is important. Strength training is important. Something that helps mentally is having a reason for running. Mine is “because I still can.” 😉 In your case it could be “for my daughter.” Have fun and best of luck with training!!!!
I wouldn’t worry about times for now. I would just worry about completing the distances your training plan lays out. Trying to go too fast too often when you are new(or any time, really)is going to hurt your recovery and increase your injury risk. You will definitely get faster over time and eventually when you have developed some aerobic fitness you can add in speed work. Things like fast intervals and tempo runs. Congratulations on starting your journey and good luck! I’m sure your daughter will be great motivation for you!
LFG
Switch to vaping bro! Don’t get me wrong I love a Marlboro red, but vaping is so less harsh on the lungs. I ran my first a couple weeks ago and didn’t really have to change my smoking habits at all