Good mood, and what else? About running and running Camps with Mirka Francová

Put marathon runs, process management and motherhood into one bowl, mix well. Result will be unique Mirka Francová. Maybe you already know her as member of InstaGYM trainers team and co-organizer of running camps. Besides that however she is also official pacer of royal discipline at International Peace Marathon and captain of IT Girls Slovakia team and, as she claims about herself, "woman who likes to talk about things that fulfill her". So we used it, and talked with her about her heart sports discipline and about how camps look like with her.

How did you find each other with running? How did this journey of yours begin?

I remember one conversation in 2011 with my parents about my brother, who at that time was already dedicated to running. I didn't understand him, didn't understand why he does it. And when we rewind movie of my life to year 2012, sudden turn occurs in our company, before International Peace Marathon. One person was missing for relay. I replaced her, determinedly went during greatest heat to dam with colleague (don't do such things, please). After 300 meters I felt I was done. But my head kept telling me that it is challenge I want to manage. We managed 3 kilometers.

Then my attitude towards my brother's passion changed, suddenly it turned into my motivation. Bad period in private life also helped, and realization that running helps me mentally.

Do you perceive any difference between your beginnings and today?

First time I went running in quilted vest and sneakers I bought in children's department, and that because they had "running" written on them. :) I sweated out "half kilo" just on way to dam. No wonder, although running was considered "in" to certain extent already 10 years ago, available information was much less, not so many communities existed and on social networks it wasn't so lively then. So, my running development is influenced by 2 levels: personal experiences and development of running world.

Can you tell us something about your running successes?

Hm, I can mention something... Qualification for Boston and Chicago marathon. Or authentic marathon from city Marathon to Athens, which I wish every runner to experience who desires to return for a while to historical running times. And I cannot fail to mention International Peace Marathon, where I usually act as pacer for 4 hours in discipline  "marathon". My first marathon was precisely in Košice with this time. Even this event associated with strong emotions is proof for me that my successes are not entirely about numbers, but about joy, for example from fact that other runners confide in me, and about stories that running brings.

But I consider my biggest success definitely that I have been running for approximately 10 years, and I still enjoy it. Well, more and more. Of course, it is not always rosy, and finding motivation during lazy days can also be considered success.

What are your goals when teaching and motivating others? And why did you actually decide to devote to running also as trainer?

I didn't even decide so completely. My theory that life is like puzzle was confirmed here. Things must fit together, otherwise everything would be done by force. But well, it happened so that in 2016 I thought of creating running association of women from IT, with goal to strengthen awareness about women working in this area. Today it already exceeded IT sphere. Last year in cooperation with civic association KedsadaTaksachce we decided to organize special training program for women. It included not only running on track, but also exercise in gym and preparation for 100th year of International Peace Marathon. During this time opportunities for personal consultations and individual trainings naturally offered themselves, gradually these activities started filling my free time.

My main tools in coaching are listening to my charges and perceiving their needs. I don't like generic trainings where continuous progress is forgotten, feelings and states coming after run are not taken into account. My goal is also to lead beginning runners to realization that running is activity for long distances. Not for sprint. Instead of "wanting everything immediately" I prefer "step by step".

And do you have time for your own trainings at all? How do you keep fit?

I run every day. I have job that allows me to run even during lunch. I like that most, unlike evening trainings which I hate. :)

I try to practice yoga or bodyweight exercises several times a week, because not only by running one becomes runner. And mainly uninjured runner. For fitness there are interval runs. Since I am endurance runner, I like strength intervals most which are slightly slower than speed ones, which I take as necessary evil.
I have time off when my body indicates it by feeling of fatigue. But, since sometimes love for running can defeat this feeling, I monitor also basic statistics, for example my resting heart rate and heart rate variability.

Do you have any favorite running routes?

I absolutely love long runs in environment I don't know. I like playing with maps, searching for what I haven't seen yet. Thanks to that every vacation of mine is like running camp.
But it applies at home too. I live in Košice, and I can determine exact distances between point A and point B. Ask me how far specific shopping center is from place where you are right now, and I will give you exact number.

However I can choose favorite route also from those I already know. They are definitely forest paths, specifically in Košice between Ružín and Jahodná. In Tatras I like running Ždiar circuit and when I need something tempo, I run up to Tatranská magistrála trail. 

What is according to you key to success in running and maintaining motivation?

Endure. That is, first create habit (it supposedly takes 21 days), and then just don't slack off. And have joy from it. If pleasant feelings don't arrive, then it is almost impossible to endure, because it is done by force. Stress will come anyway, but it should be positive. One needs to realize also that not everyone has to be runner just because it is "in" today.

In what do you see biggest potential in running sport in context of health?

Maybe it will sound surprising, but I see biggest benefits in area of mental health. I encounter exaggerated approach to trainings, which leads to negative influences in physical area. But I don't know person who wouldn't feel better after calm run than before it.

Do you have any tips for those who want to start running and achieve success in it?

Don't rush, don't be guided by ego and don't be ashamed to ask experienced runners. But watch out who it will be. On social networks there are many self-proclaimed experts on everything, therefore need to verify real experience and knowledge. Personally I think that good start represents also running or other sports camp. 

And for motivation need to buy clothes that give feeling of joy. No joke, and I refer mainly to women. :) Well and for building long-term habit it is also important to find community or at least one partner. At running camp such community is created naturally, and that even with possibility to occasionally treat oneself to break from social interactions in wellness.

What do you consider biggest benefits of participation in InstaGYM running camps? How do they differ from independent running training?

Basis is professional guidance. Not only in running itself though. Goal is creation and strengthening of complex habit, i.e. emphasis is placed also on activities that should be performed before run and after it. Not by chance environment is chosen so carefully too. If everything happens in beautiful place, memory stays longer and habit is thus created easier. Key is also community, knowledge that participant is not alone in it, but with people who have same goals and mindset. And if I am part of some community, proper fun is taken care of too.

How are locations chosen?

Given location must make sense to me. I will explain. We won't go to Tatras when trails are covered with ice, because we won't help running much this way. Although we can go to Tuscany even in March, but why not do it for vintage, for example? Selection therefore happens with goal to combine challenge with experience. That is also strongly motivational.

How do your experiences from running training influence content and structure of running camps?

Very much. Structure is built exactly on what helped me in beginnings, what I missed and in what I needed guidance. I discuss these topics also with runners who entrusted themselves to my hands, so I see which tendencies repeat regularly. It is not just sport itself, but also other areas, for example influence of menstrual cycle on running. My tool besides all this is also good mood, I work with it, and it goes easily, because it is contagious.

How are running camps with InstaGYM adapted to various running levels?

It is challenge. When creating specific camp it is not clear to us yet who will participate, therefore we must assemble it so that it is useful and fun for beginners and advanced. Although one cannot sit on 2 chairs, but we invented it so that all levels meet at warm-up and jog. Middle part of training everyone can adapt to own pace. Here too key importance of correct location selection shows. Given place definitely must handle 12-15 people and must meet expectations of various levels.

How can one join your running camps?

By filling out non-binding registration on Instagym.sk pages. It is this simple. All open camps under my leadership are available on my trainer profile or in section Running on Fit Camps subpage.

But social networks are also way. I myself am active daily on Instagram , so I gladly answer any questions.

Photo source: archive of Mirka Francová