Motivation. Something all runners find, and occasionally lose during training. It happens to beginners, elite runners and everyone in between. Somewhere along our training we lose motivation, making it harder to get out for your run. Running shouldn't have to feel like a chore - runs should fun! How do you find motivation to get back at it again? Here are some suggestions to help you get motivated.
1. Consider volunteering for a race. All races need volunteers and without them, most races wouldn't be possible. There are many different areas to help in, based on how much time and effort you can contribute. Most races have registration, start line, course Marshalls, and finish line volunteer opportunities. This will still get you involved on race day, but with a behind the scenes look at how everything comes together. You'll be able to see runners of all types getting ready, and you might even get to see some running 'celebrities' if you're lucky. Being able to see people push themselves to the finish line can be very motivational, if not inspiring.
2. Look into following a training plan. Sometimes it's as easy as having your workouts already planned for you. There are many training plans available online or in books for all race distances. Research a couple of training plans to find one that works best for what you're trying to accomplish. Don't be afraid to experiment, and don't be too hard on yourself if you need to get back to basics.
3. Find a local race and run it for fun. It is possible to race and have fun, just for the simple joy of running. Don't plan on breaking any personal records or even keep track of your time. Run the race and take in the entire racing experience. Enjoy the sites along the course. Find some kids along the course that are cheering the runners on and give them a high-five. Also look for specialty races to jazz things up, like color runs. These runs shower participants with brightly colored powders that stick to their clothes and skin until washed off. Some cities also put together 'inflatable' race courses that feature large inflatable obstacles for runners to bounce their way through. Think of it like trying to run through the Bounce House we all loved as kids, but adult sized!
4. Join a running chat on Twitter. Yes, Chats about running do exist. There are weekly chats all related to running on Twitter. Some of these include #runchat #bibchat #bqchat #runatcan. Every chat is 30-60 minutes long and have questions asked during the chat where runners respond with their answers. These can be really motivating. Runners of all speeds and abilities can participate. This can also be a great way to meet other people who share your love of running.
5. Change up the route you run. You may have a route you really enjoy running, but you run it so often it becomes boring. Challenge yourself and find a more interesting route. It can be be as easy as making a right turn in the middle of your run instead of going straight. If you're more adventurous, find a different part of your town or city to run around. Varying your running route, even one day a week can help with the boredom of running the same route every run. However, always be aware of your surroundings and location. You don't want to get lost or wander into a bad neighborhood.
These are just a few suggestions to help get your training back on track. Remember that every runner, beginners and elite runners go through periods of tough training and need to get motivated again.
Thursday, July 28, 2016
Thursday, July 21, 2016
Let The Good Times Roll
I was out of action for a month due to a calf injury. Now that I'm all healed, it's back to work I go. This morning I finished my first tempo run in over a month. It felt really good to get the legs moving fast and hitting the target goal pace for each mile.
One change I'm really focusing on is pushing myself to run SLOWER for warm ups and cool downs on speed and strength days. Before I would run them at slow-ish pace, but after more research and learning, I was running too fast. I remind myself it's ok to run these slow. It's better to unleash the legs when it's called for. Warm ups and cool downs are not those times.
In other news, so far I have been successful with not drinking any pop or eating fast food. I made this commitment to myself at the end of June. I want to do as many things the 'right way' and see if it makes a difference with my training and races. Instead of pop, I have been making an effort to drink more water. It hasn't been easy. Changing habits is tough. I'm hoping this will be just like increasing miles - the more you work at it, the easier it will get.
So. For now. Let The Good Times Roll!
One change I'm really focusing on is pushing myself to run SLOWER for warm ups and cool downs on speed and strength days. Before I would run them at slow-ish pace, but after more research and learning, I was running too fast. I remind myself it's ok to run these slow. It's better to unleash the legs when it's called for. Warm ups and cool downs are not those times.
In other news, so far I have been successful with not drinking any pop or eating fast food. I made this commitment to myself at the end of June. I want to do as many things the 'right way' and see if it makes a difference with my training and races. Instead of pop, I have been making an effort to drink more water. It hasn't been easy. Changing habits is tough. I'm hoping this will be just like increasing miles - the more you work at it, the easier it will get.
So. For now. Let The Good Times Roll!
Wednesday, July 20, 2016
Wednesday Workout Wisdom 02: Running In Hot Temperatures
Today's tip: Running In Hot Temperatures
Running outside in the summer can be tricky. The temperatures can get quite hot depending on what area you live in, and this summer has been unusually hot for a lot of areas. High temperatures don't have to prevent you from getting your run in. Just like running in cold weather, if you take proper precautions it can be done.
Keep an eye on the UV index and the humidity. These are two factors runners don't usually check before going out for a run, but should. The higher the UV index rating, the stronger the sun's rays are. The Environmental Protection Agency (EPA) has a very informative page that details what action to take for each of the different ratings. High humidity makes it difficult for the body to sweat and stay cool. I use the Yahoo weather app on my phone to check what both the UV index and humidity ratings are, so I can plan accordingly for my run.
Dress appropriately! Wearing a hat can help protect your head and face from getting sunburn. It can also help keep the sun out of your eyes. I recommend wearing a wide-brimmed hat or baseball hat but only if it fits snugly and won't fall off during your run. Also make sure the hat has good ventilation and 'breathes'. Wearing sunglasses can also help keep the sun out of your eyes. Make sure to check for UVA and UVB radiation protection on your sunglasses, because your eyes can also get sunburned. Got to keep those eyes protected!
If you're going to be running outside, make sure to put on some sunscreen. Some people may say this isn't necessary. With all the known problems that could happen from too much exposure to the sun, it's better to be safe. Why take the chance of getting skin cancer, wrinkles, brown spots, or having any other skin related illnesses that could have been prevented? Having a deep tan might look cool, but it's not worth the health risks. Make sure you have at least SPF 30 sunscreen to help prevent damage to your skin. Don't forget to apply it to your face, ears, lips and nose too. If you're not wearing a hat and have short or no hair on your head, apply it to your scalp as well. The sun can burn any area of exposed skin, and depending on how long you are running, you might need to reapply it. I've found spray suntan lotion works well. I make sure to apply it before I go outside so I can easily see any areas I might have missed.
Drinking more liquids on hot days is a no-brainer. You got to stay hydrated! Water is the preferred drink for most runners. However, have some Gatorade or Powerade depending on the length of your run to help get some electrolytes in your body. To make things easier for runners, there are a lot of running belts or hand held water bottles that can be used during your run. Some of these have belts and hand held bottles that come with a zipper pocket that lets you store your phone, keys, or I.D. to help keep everything in one place during your run.
Some runners consider their dogs to be their four legged running partners. Running is a great way to exercise with your dog, but just like humans, they can also get heat injuries. One of the biggest ways to help your dog is to make sure they stay hydrated. You can pour water out from your water bottle for them, or you can get a dog pack your dog can carry on their back during the run. A dog pack usually has a collapsible dishes or bowls to pour water into for your dog.
These are just some of the ways to run safely outside, always remember to use your best judgement and be safe!
Running outside in the summer can be tricky. The temperatures can get quite hot depending on what area you live in, and this summer has been unusually hot for a lot of areas. High temperatures don't have to prevent you from getting your run in. Just like running in cold weather, if you take proper precautions it can be done.
Keep an eye on the UV index and the humidity. These are two factors runners don't usually check before going out for a run, but should. The higher the UV index rating, the stronger the sun's rays are. The Environmental Protection Agency (EPA) has a very informative page that details what action to take for each of the different ratings. High humidity makes it difficult for the body to sweat and stay cool. I use the Yahoo weather app on my phone to check what both the UV index and humidity ratings are, so I can plan accordingly for my run.
Dress appropriately! Wearing a hat can help protect your head and face from getting sunburn. It can also help keep the sun out of your eyes. I recommend wearing a wide-brimmed hat or baseball hat but only if it fits snugly and won't fall off during your run. Also make sure the hat has good ventilation and 'breathes'. Wearing sunglasses can also help keep the sun out of your eyes. Make sure to check for UVA and UVB radiation protection on your sunglasses, because your eyes can also get sunburned. Got to keep those eyes protected!
If you're going to be running outside, make sure to put on some sunscreen. Some people may say this isn't necessary. With all the known problems that could happen from too much exposure to the sun, it's better to be safe. Why take the chance of getting skin cancer, wrinkles, brown spots, or having any other skin related illnesses that could have been prevented? Having a deep tan might look cool, but it's not worth the health risks. Make sure you have at least SPF 30 sunscreen to help prevent damage to your skin. Don't forget to apply it to your face, ears, lips and nose too. If you're not wearing a hat and have short or no hair on your head, apply it to your scalp as well. The sun can burn any area of exposed skin, and depending on how long you are running, you might need to reapply it. I've found spray suntan lotion works well. I make sure to apply it before I go outside so I can easily see any areas I might have missed.
Drinking more liquids on hot days is a no-brainer. You got to stay hydrated! Water is the preferred drink for most runners. However, have some Gatorade or Powerade depending on the length of your run to help get some electrolytes in your body. To make things easier for runners, there are a lot of running belts or hand held water bottles that can be used during your run. Some of these have belts and hand held bottles that come with a zipper pocket that lets you store your phone, keys, or I.D. to help keep everything in one place during your run.
Some runners consider their dogs to be their four legged running partners. Running is a great way to exercise with your dog, but just like humans, they can also get heat injuries. One of the biggest ways to help your dog is to make sure they stay hydrated. You can pour water out from your water bottle for them, or you can get a dog pack your dog can carry on their back during the run. A dog pack usually has a collapsible dishes or bowls to pour water into for your dog.
These are just some of the ways to run safely outside, always remember to use your best judgement and be safe!
Wednesday, July 13, 2016
Wednesday Workout Wisdom 01: Buying Running Shoes
There are many things a runner can learn and do to help them become a more efficient and effective runner. Every Wednesday I will post a new 'Wednesday Workout Wisdom' tip to help.
Today's tip: Buying running shoes
One of the crucial things needed for running - running shoes. There are many places you can buy them: a department store, an online store, the trunk of a car in a parking lot (I don't recommend this), and a local running store. Most people recommend beginners get their running shoes from a local running store. I believe both beginner and experienced runners should get their running shoes there. The employees are knowledgeable with not only all the shoes in the store, but also with how to match shoes with what a runner needs. I make a special road trip to Hansons Running Shop here in Michigan when I feel it's time for a new pair. I can usually tell it's time for a new pair when the outer soles (the part of the shoe that touches the ground when you run) are significantly worn away; it's a lot like when your car's tires treads are worn down and the tires need to be replaced. Our running shoes are designed to protect our feet and enhance our running, but they can't perform these functions if they aren't 'up to par'.
You might find over time that your personal running form might have changed. You may have been a heel striker and are now hitting the ground midfoot. This would change the type of shoe you need to help give you the proper support on your run. A running store would be able to determine your foot strike and offer new shoe suggestions. That's why it's well worth the investment to go to a running store and not just any shoe store. Running stores educate their employees and customers on all aspects of running and training. These stores often hire people who are runner's themselves, because they know they'll bring their knowledge and passion to work, which they'll pass along to you when you shop there.
The shoe you love and have trained really well with might have changed with the newer model, so don't forget to research them periodically and don't be afraid to ask questions when you're out shopping. If you're still confused about any new deviations in your favorite running shoes, you can always contact the company who should be happy to answer your questions and concerns. Just like a car, shoes will change each year and although the changes may be minute, they can still have an profound impact on you. The shoe might have too much cushioning for what you need or might be too tight. A running store would able to help find a few different shoes to compare. You might find a new brand or model of shoe that fits you would never have thought of trying on before.
I have been going to Hansons Running Shop in Metro Detroit for a long time to get my running shoes. Even though I live an hour a way, it's still worth the drive. I have had my foot strike analyzed and had a weight analysis to see what area of the foot I put the most weight. Each time I go, the employees take a look at my current running shoe and offer me the new model to try on as well as some other alternatives. There have been times where I've went with one of the alternatives. I've had good luck with each shoe I've purchased there. As an extra bonus, many of the employees are elite runners for Hansons Brooks Distance Project. They Sleep, Eat and Breathe running, so they know running and shoes!
One of the great things about running is how relatively simple it is. All you need is a pair of shoes and you're ready to go. You don't need to make a huge investment, a fancy gym membership or complicated training. Just make sure you have the correct pair of shoes that are the right style, fit and feel for you will help make every mile you run happy miles.
Today's tip: Buying running shoes
One of the crucial things needed for running - running shoes. There are many places you can buy them: a department store, an online store, the trunk of a car in a parking lot (I don't recommend this), and a local running store. Most people recommend beginners get their running shoes from a local running store. I believe both beginner and experienced runners should get their running shoes there. The employees are knowledgeable with not only all the shoes in the store, but also with how to match shoes with what a runner needs. I make a special road trip to Hansons Running Shop here in Michigan when I feel it's time for a new pair. I can usually tell it's time for a new pair when the outer soles (the part of the shoe that touches the ground when you run) are significantly worn away; it's a lot like when your car's tires treads are worn down and the tires need to be replaced. Our running shoes are designed to protect our feet and enhance our running, but they can't perform these functions if they aren't 'up to par'.
You might find over time that your personal running form might have changed. You may have been a heel striker and are now hitting the ground midfoot. This would change the type of shoe you need to help give you the proper support on your run. A running store would be able to determine your foot strike and offer new shoe suggestions. That's why it's well worth the investment to go to a running store and not just any shoe store. Running stores educate their employees and customers on all aspects of running and training. These stores often hire people who are runner's themselves, because they know they'll bring their knowledge and passion to work, which they'll pass along to you when you shop there.
The shoe you love and have trained really well with might have changed with the newer model, so don't forget to research them periodically and don't be afraid to ask questions when you're out shopping. If you're still confused about any new deviations in your favorite running shoes, you can always contact the company who should be happy to answer your questions and concerns. Just like a car, shoes will change each year and although the changes may be minute, they can still have an profound impact on you. The shoe might have too much cushioning for what you need or might be too tight. A running store would able to help find a few different shoes to compare. You might find a new brand or model of shoe that fits you would never have thought of trying on before.
I have been going to Hansons Running Shop in Metro Detroit for a long time to get my running shoes. Even though I live an hour a way, it's still worth the drive. I have had my foot strike analyzed and had a weight analysis to see what area of the foot I put the most weight. Each time I go, the employees take a look at my current running shoe and offer me the new model to try on as well as some other alternatives. There have been times where I've went with one of the alternatives. I've had good luck with each shoe I've purchased there. As an extra bonus, many of the employees are elite runners for Hansons Brooks Distance Project. They Sleep, Eat and Breathe running, so they know running and shoes!
One of the great things about running is how relatively simple it is. All you need is a pair of shoes and you're ready to go. You don't need to make a huge investment, a fancy gym membership or complicated training. Just make sure you have the correct pair of shoes that are the right style, fit and feel for you will help make every mile you run happy miles.
Thursday, July 7, 2016
Quick Thought - Coming Back From An Injury
Injuries happen. Injuries take time and a lot of effort to recover from. That's well known in the running world. What doesn't get talked about much is how to transition back into running. You might be physically healed, but what about mentally?
If you haven't been able to run for an extended period of time because of an injury, it might be difficult to start running again. You might be focusing on your injury that has been healed during your run and letting it hold you back. Your runs might be shorter or slower than what you expected. Your form might be a bit off. This is ok!
Coming back from an injury does take time. When you do start running again, focus on your running form. Try not to limp or favor the leg or area that was injured. Try to make it as natural as it was before you got injured. This may take a few runs to get used to. Keep in mind you did the hard work to recover from your injury, and that the injury has healed.
For me, when I just start coming back from an injury, I start running on a treadmill. It's easier for me mentally to know the pace is going to be controlled and there won't be as much impact as running outside. I give myself at least two weeks of easy runs on the treadmill before I venture back outside and start back up with my regular training.
Hopefully you're able to stay injury free. But, if you do get injured remember to slowly start back up again and to mentally focus on keeping your form as natural as it was before the injury. This should help you get back to your regular training.
Best of luck!
If you haven't been able to run for an extended period of time because of an injury, it might be difficult to start running again. You might be focusing on your injury that has been healed during your run and letting it hold you back. Your runs might be shorter or slower than what you expected. Your form might be a bit off. This is ok!
Coming back from an injury does take time. When you do start running again, focus on your running form. Try not to limp or favor the leg or area that was injured. Try to make it as natural as it was before you got injured. This may take a few runs to get used to. Keep in mind you did the hard work to recover from your injury, and that the injury has healed.
For me, when I just start coming back from an injury, I start running on a treadmill. It's easier for me mentally to know the pace is going to be controlled and there won't be as much impact as running outside. I give myself at least two weeks of easy runs on the treadmill before I venture back outside and start back up with my regular training.
Hopefully you're able to stay injury free. But, if you do get injured remember to slowly start back up again and to mentally focus on keeping your form as natural as it was before the injury. This should help you get back to your regular training.
Best of luck!
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