Going the Distance

By Emma Friesen |

In 2009, I enrolled as a part time and external (distance) PhD student. In 2011, after a year of illness and depression, I took up distance running – with a goal of finishing one half marathon and eventually a full marathon. It’s now 2016, and I’m fast approaching the finish line of my PhD. I’ve also crossed the finish line of 17 half marathons and 3 full marathons! It’s been quite a journey. It turns out that part time, external PhDs and distance running are similar: they’re both tests of endurance! Here are my tips for “going the distance” …

1. Know why.

Distance running and distance PhDs are long, lonely endeavours. Knowing WHY you want to reach the finish line is the key to motivation. Is it the floppy hat? The medal? The prospect of a new career? Or is it “because I want to prove I can”? Whatever it is, find it and hold onto it. It’s what will get you out of bed on those cold and dark winters’ mornings; it’ll keep you sustained during those long nights crafting your dissertation chapters.

2. Find your support crew.

Your support crew may not do long runs with you and may not understand the nuances of your PhD topic. But they’re the people who’ll high-five you along the way and embrace you at the end. They might join you for coffee, send you encouraging messages, or give you a hug – real or virtual – when you need encouragement. They could even be random strangers, cheering loudly with funny signs along the course, or responding to your post on Twitter or Facebook. Let them encourage you!!

3. Train to a plan.

Good marathon training plans have four key components. There are long slow runs to build endurance and resilience; speed work to get faster; hill training to build strength; and rest to recover and recharge. PhD plans also have key components. You’re training to become an independent researcher. Training involves long slogs through reading, data analysis and writing; and short sprints to write abstracts, conference papers, or journal articles. There are big hills where you build your knowledge of the literature but you need to recharge and have a life. Sometimes training is tough. But your training plan is a road map to the finish line. Stick to it, tweak it when necessary, and you’ll finish strong.

4. Break it up.

My favourite running coach, Jeff Galloway, is famous for the Run/Walk/Run approach to marathon training. It involves alternating periods of running with periods of walking, right from the start of each and every run. A long run becomes a series of small, manageable run segments, with regular walk breaks to relax, recover, and reflect on your success. Repeat this over and over again, and you’ll cross the finish line. Run/walk/run works because it empowers runners to take control and enjoy the journey.

A work/reward/work approach can also apply to the PhD: break it up into very small and manageable goals, achieve the goal, reflect positively on your achievement and give yourself a reward. Repeat this over and over again, and you WILL finish your dissertation.

5. Seriously, take walk breaks.

If you’re running or writing for long periods, take walk breaks. It seems counter-intuitive, but regular walk breaks make you stronger, faster, and more efficient. They allow your body and mind to relax and regroup. You can take in fresh air, look at the scenery, slow your breathing, and smile. A warning though: you’ll probably get your best ideas while you’re walking. Make sure you’ve got some way to record them!!

(Image 1: commons.wikimedia.org; Image 2: © Emma Friesen)

Emma is a Rehabilitation Engineer and PhD candidate at the University of Queensland in Australia, although she currently lives in Utrecht. Her research is investigating the usability of mobile shower commodes for adults with spinal cord injury. When not jogging or madly editing her thesis, Emma can be found cooking good food and drinking coffee with friends. Emma’s twitter handle is @elfriesen or you can find out more about her work on academia.edu.