Running tips with Brendan Carpenter

We don’t all need to be intense runners, that’s all I know for sure. I want to enjoy the feeling of getting outside naturally, of being able to move my body because it’s a privilege. I run because I know there are people that can’t, and I can’t take my mobility for granted.

A while ago my sister (an avid runner and proud chirper of my Instagram posts) and I caught up with runner Brendan Carpenter, a fellow Saucony ambassador and definition of everyday-runner-turned-marathon-runner-turned-running-coach. Not that we all need to become this, but seeing Brendan talk about how much he loved running (in the snow in Peterborough, nonetheless - he lived in Peterborough, Ontario, his entire life, and only discovered its incredible trail runs once he started his running journey later in life) was truly energizing. I wanted to share this conversation because he started running later in life - though he started it as a weight loss journey, it’s morphed into a lifestyle that he maintains because it gives him so much joy. Rather than focus on the aesthetic element, I want you to enjoy the endorphin rush and feeling of success that comes with your running journeys!

Without further ado, meet Brendan - he began his running journey after his ex-girlfriend challenged him to run a half marathon in school and then winning his entry free off the radio. If it doesn’t already sound like the stars aligned, he finished 21km in an hour and 34 minutes, which is pretty insane for a new runner. Brendan credits pure adrenaline, but also noted that his entire body cramped everywhere after he crossed the finish line. Since then, he’s run multiple marathons, and the school at which he initially began running asked him to return as a coach. Funny how things come full circle. I hope you enjoy our conversation - he has some great tips for all runners, new and experienced. 

Brendan Carpenter, runner and coach

S: Hey Brendan! What is some advice you have for beginner runners?

B: I would definitely say don’t be too hard on yourself. Know it’s gonna be a bit tough—I mean running never gets easier, you just get better at it, that’s what I always preach when new people are getting out to run. I would say go to a shoe store to get fitted for actual shoes because when I first started I thought I could just throw on some Nike’s.

The other thing I would say is, instead of focusing on a distance when starting out, focus on just going out there for time and not worrying if you have to walk because everybody has to walk at some point. You know, I was always really worried about what people would think if they saw me walking, but I still walk now and I run marathons!

S: Jumping off on the topic of beginner runners and how to get into it, how would you advise new runners to start running in a way that will promote longevity? I think you kind of touched on that with getting good shoes and getting properly fitted, etc. How would you get them to run to keep running?

B: Yeah, so I would say don’t try to do too much at the start - make it sustainable. Some people are like “I’m gonna run every single day starting now,” but then at the end of it you’re kind of burnt out. So I would say start off with it slow. Just go out for 2 or 3 days a week so it’s not as much on the body and it’s more sustainable for a longer period of time. I would also say probably don’t try to do too much. Don’t try to go out the first day and run 5k, because you might end up injured. I would say start off with an easy 10 minutes or an easy 20 and kind of get used to being back on your feet instead of trying to rush into it.

S: I could take a few cues, especially after a several month break! What motivates you to get out for a run, especially during the winter? I feel like Peterborough has some pretty crazy weather compared to Toronto.

B: I don’t know! Someone actually asked this yesterday and I was like, “I have no idea what motivates me.” I think it’s more discipline rather than motivation because there’s going to be days where you don’t have it. I always talk about this one rule that I had, which was “the 15 minute rule.” Even if you’re not feeling it that day, just put on your stuff and get out there and give yourself an opportunity to succeed. If you look at it, 15 minutes is less daunting then going out for an hour, and usually once you get out there and warm up, you usually want to stay out there and run a bit further. But even if you don’t, a few minutes is better than no minutes so it’s just about giving yourself the opportunity to succeed and that’s what I kind of do on the days when I don’t want to get out there in the freezing cold weather.

S: I like how you frame it as an opportunity to succeed, that definitely changes the mindset, as opposed to thinking “oh god, another day, another run.” Obviously there’s people out there that can’t run, so it’s good that we run for them. 

B: Exactly. 

S: What is the biggest non-fitness related benefit you get from running?

B: Definitely some mental health benefits. If I’m having a bad day, a good run can turn it around, and even if I’m having a good day and go for a run and have an even better day! But usually I just have a lot of clarity out there, and some of my best thoughts are out there when I’m running, and ideas, but half the time I don’t remember them when I get back, but when I’m out there I’m like “these are the best ideas I’ve ever had” so I’d say the mental clarity is probably the best benefit from running that I see. 

S: I feel like there should be a voice memo thing on watches or something so if you have an idea you can just kind of say it and keep going. 

B: Yeah I kind of wish there was an app that just tapped into your brain and wrote down all the ideas for you.

S: Haha! Speaking of devices, there is a lot of information about running on social media, and I know you’re very active on social media, I’m sure you’ve seen some of the useful information and some of the non-useful information out there, so how do you suggest that new runners filter through all of this? I think Nikki can clarify better.

N: So when I started running 4 years ago I just got sucked into this Instagram hole with information like “you should be landing on your heels” or “landing on your toes” or “you should be going out for a tempo run” or all of these things that I didn’t need to know at that stage of running. It was overwhelming - some of it was, frankly, incorrect, (i.e. “you have to eat x, y, z after a run”) and it just didn’t help me get into running in any way that was good for me or my mental health. How would you suggest people filter that misinformation out?

B: I would probably say (I know it’s hard), don’t focus on anyone but yourself. The internet only tells us half the story. I know a lot of people go out there and pause their run and then after it looks like the best run ever but you can’t tell they paused it, and a lot of people get down on themselves because they’re comparing themselves, like “oh this person ran that!?” I think just focus on yourself rather than look at other people. There is so much information out there that you almost have no idea where to start sometimes, and some of it is definitely wrong. I would say just try to lean on one trusted source. For me I leaned on an account like Runningrx [note: Runningrx no longer exists]

S: Yeah I agree. It also helps to follow people who are running just because they love it, and going for a trusted coach! I think that’s a pretty great way to go about things. So just jumping off of gear again, what do you use to run?

B: All running athletic wear, obviously, is Saucony. Those are my favourite shoes, which is actually fine because I was running with them before the company asked me to do anything with them so it kept it authentic. But otherwise, I have a couple different watches that I sprinkle through. I have a Coros, I have a Garmin, so I go through different ones of those to see if there’s anything different with them. I also like AfterShokz because they keep your ears open out there. And then for visibility I use a VizyVest vest, which is like a light vest with a lamp on it so people can see you out there. That’s probably the most important thing, I would say. Just to be seen.

S: Totally agree. What are your favourite Sacuony items and gear?

B: My favourite items are definitely the Endorphin Speed 2’s, I pretty much wear them every day. I probably should switch it up but they’re my favourite, I wear them for like every run, I just find them so versatile. 

S: I know Nikki had her eye on those too!

N: Yeah, I wear the Kinvara 12’s right now, but I’m dying to try out the Endorphin Speed 2’s. 

B: Yeah they are awesome. The Endorphin pro is good when you’re running races, but if I had to wear a shoe every day it would be the Speed for sure. 

S: What kind of music gets you hyped for a run? Do you listen to music?

B: I do, usually just for workouts and always just mixes just cause they’re an hour long and you don’t have to change any music, so that’s probably what I listen to most when I’m out there.

S: And after your run, what is your favourite snack or treat?

B: Right now, it’s like these PopTart bites from Costco. They’re so good. They’re probably the thing I go to most after a run right now. They’re these incredible little bite-sized things, they’re so good. But after a long run I go to a coffee shop and grab a scone.

S: Oh nice! There’s a destination at the end of your run, that’s cool. 

B: Yeah I always go to a coffee shop and just sit there for an hour to relax.

S: When you’re not running, what are your favourite ways to get outside, especially in this winter?

B: Definitely walks right now. The old mental health walk is always pretty fun. That, and then we have a canal here in town which is underneath the world’s largest hydraulic lift lock, but my running team plays hockey there every Sunday. Aside from that, I find there’s not much reason to get out when it’s like -22.

S: That is fair, when it’s -22 I am indoors for sure. What do you do to avoid injuries?

B: This year I’ve been trying to take care of my body a lot because I was hurting by the end of last year. I’ve been going to a deep tissue once every couple weeks, but besides that I do a lot of stretching after my runs. I bought an Echelon bike and I come home and ride that for 10-20 minutes and then do stretching to cool off the legs and open them back up so I can stretch, because running really does a number on my body. That’s probably the main way I’m recovering after runs. The other one’s a bath, just so I can warm up! I’ll make dinner and go into a bath and just sit there, I’ve got a little bath tray!

S: Last question - what we can expect next from you!? Do you have anything running or not related that you’re training for, or any goals? What can we expect?

B: What’s next for me is (well, I was supposed to do it last year and I pushed it to this year) is the Berlin Marathon in the fall. I’m heading over to Germany in September and hoping to stay for a few weeks just to travel a bit. I didn’t do it last year because 97% of the reason I wanted to go was Oktoberfest, and it was cancelled.

S: Oh that’s so exciting! I’ve never been to Berlin but it looks like a lot of fun.

B: It’s a really nice city! I didn’t think it was going to be but, it was the first place I went (I started my weight loss journey because I couldn’t fit in a plane seat), so the first place I went after I could fit in a plane seat was Germany and I wasn’t running then, so it’s going to be pretty cool to go back there and run.

S: Well we’ll be cheering you on! 

You can follow Brendan at @brecarperuns or on his website. As told to Sasha and Nikki Huebener, transcribed by Nikki Huebener.