Becoming mentally prepared is by far the hardest part. We all make excuses which prevent us from getting in our proper amount of exercise. “I’m too tired” or “I don’t have enough time”, sound familiar? These are things we tell ourselves to make it o.k. not to work out, but deep down we all know we are just cheating ourselves.

Convincing yourself to move is not easy, changing your state of mind should be the first challenge to overcome. Ask yourself why it is you are running. If it is to lose weight, think how it will help you shed those pounds or scare yourself by thinking you may gain. If your running for speed or to prepare for a race, think about your times and how you feel after completing a race or setting a new speed goal. The important thing is to remember why you are running.

Many people get bored of running easily. Try changing the location of your runs, new scenery can be motivating. Switch up the music in your mp3 player or try running without it. Add new challenges or technology to your runs. Tracking where you run through the use of a GPS can get you out and even competing with runners around the world. Even picking up a book or magazine about running can get you thinking in the right frame of mind to exercise.

So when you are in a rut or lacking motivation try the following:

1. Remember the reasons you are running.

2. Switch the location of your runs.

3. Change your music selection or stop listening to it for a few runs.

4. Add new technology such a s a heart rate monitor or gps.

5. Read a running related book or magazine for inspiration.

6. Most important: Just get out there and run! Once you start you wont regret it!

Once you are running keep that motivation alive, set that new distance or speed, your body and mind will thank you every time you do it. You have it in you to be better every day!

While weight training will not add massive amounts of bulging muscle, it will help you in your overall performance. Below are a few examples of how proper weight training can benefit you.

1. Burn more calories: Your body will burn calories in order to sustain your muscles. By weight training you are building lean muscle which your body will need to support. So if losing weight and being lean is one of your goals then adding muscle will help speed your fat burning efforts.
2. Prevent Injuries: Building muscles increases your stability, specifically around your joints. Being more stable will prepare your body for the rigorous beating that most endurance sports deliver to the body. Having more stability will lessen the chance for injury.
3. Performance: Increasing muscle mass can increase your endurance. Adding muscle can add distance to your runs and help increase your range of motion.

These are just a few of the many benefits that can be obtained with weight training. Adding some form of this to your off days will help increase your overall performance. Remember to work more than just your legs, a strong core will help your speed and strong legs will build endurance.

Muscle memory is also an important part of any runners’ routine. Working exercises into the routine which mimic the motions of running with added resistance will show the fastest results when beginning a weight training program. The goal should be building lean muscles slowly, do not over exert your body as this will slow your performance.  Slowly step up weight over time as your body builds muscle, your next race times will thank you for it.

We will break this down into three separate categories. Pre-race, race, and post race.

Pre-Race:

1. It is tempting to load up on carbohydrates the night prior. Eating loads of food may actually make you sluggish the next day; it is one of those racing myths to avoid.
2. Get a normal nights rest, anticipation may keep you awake so make preparations to ensure you have a good night rest.  No caffeine, get the kids ready early, no stressful activities, you get the idea.
3. Avoid any intense workouts, the day prior you will want to rest your body. This does not mean to avoid exercise, have a light routine instead. A dip in the pool or a turn on the elliptical should suffice.

Race:

1. The big day is here, try to avoid running around too much, you need to save your energy for the run. Arrive early to get checked in, this will help avoid the stresses of waiting in line.
2. Eat a light breakfast if your run is in the morning and keep it full of foods that are easily digestible.
3. When lining up to run make sure you set yourself far enough back to not get passed by the faster runners, do not let pride get in the way.
4. Start with a normal pace, it is tempting to run hard and fast with everyone cheering but you will need to conserve energy for the entire run.
5. Hydrate when you need to; avoid drinking too much or too little. Your body needs electrolytes and sodium so avoid drinking just water.
6. Speed up on the last portion of your run, you fastest speeds should come near the end. Focus in on the runner in front of you and steadily pass them. Do this one by one, having the energy and actually doing this is a huge motivational factor.

Post Race:

1. After crossing the finish line try walking for at least 5 minutes to cool down. It is tempting to collapse or sit down but this can result in muscle spasms if you stop too quickly.
2. Stretch after your cool down period.
3. Congratulate yourself for putting forth your best effort and be proud of your accomplishment!

These simple guidelines will help you have a great race day and keep you coming back for more.

This injury is most common in those who have just started exercising, mostly running or jogging. When beginning to exercise try to avoid running or jogging up or down hills as this causes rotation in your ankle which your body is not used to. This rotation will stretch and pull on muscles that your body is not used to using and can cause slight tears.  You need to start by performing simple exercises which will strengthen your calf and shin muscles and improve flexibility.

Working weights into your jogging or running routine will help prevent shin splints from occurring. Squats, presses, extensions, will all help you condition in preparation for more challenging runs. A great exercise is to stand with your feet shoulder width apart and stand up on your toes while rotating outwards. This will contract your calf muscles and help simulate the stresses while running. Two sets of ten every other day will work wonders.

Probably the most important aspect of prevention which most people overlook is properly fitting shoes. The majority of the population has some form of pronation, this means your foot either rolls inward or outward while running. These twisting motions can cause stress to your body and result in shin splints. Your feet need support and the right amount of cushion to be able to sustain the high impact running has on your body.

Going to purchase shoes is a lot like buying a new car, you need to get in them and take them for a test drive. A good running store will put you on a treadmill so they can observer your form and posture. This is almost a necessity to ensure your feet are held in the right position while running. Take the time to find a high quality store to fit you to the right shoe, your body will thank you.

If you have shin splints take a day or two off from running and do some low impact exercises instead.  The elliptical machines and cycles offer a great alternative which will still allow you to do cardio. Swimming pools offer great resistance and breathing training as well. At night soak your legs in warm water with Epsom salts to help alleviate the pain and speed recovery.

It is important to be able to identify if you truly have shin splints, always consult a professional before attempting any home therapy.

Stretching increases our flexibility and can help reduce injury when performed correctly. Added flexibility can increase our performance and give us better times. So where do we begin, do we pre-stretch, do a warmup then stretch? The truth is there are a couple different ways and experimentation will be the best way for you to determine the best route for your routine.

The cold pre-stretch, this is a hotly debated topic. Back in the days of school we were taught to stretch and hold for 20 seconds or so. Cold stretching actually yields little to no benefits and does virtually nothing to prevent injury, we should try and avoid this.

The warm pre-stretch occurs when we have warmed up slightly by taking a quick five minute jog or inclined walk. This warms our muscles up and allows us to get some benefit from stretching, however this method has also been shown to only provide minimal benefits.

Dynamic drills have been shown to provide some of the best result pre-race. Try doing some heel kicks and lunges before your run. High knees and leg sweeps provide good results as well. Doing this quick movements will allow you to get ready for your race without causing any pre-race damage that static stretching can cause.

After your run static stretching becomes the most beneficial, make sure to cool down for at least 5 minutes prior to performing these stretching as your muscles may still be contracting. Static stretches after your run can help lengthen your stride and prevent injury from occurring during future runs. Following these simple routines will have your runs becoming more comfortable and easier over time.

You will never see a fat runner: Many of us hear this and many of us believe it as well. The truth is that some people do have high metabolisms and can eat whatever they like. For us normal people running helps increase our metabolic rate and allows a little bit of wiggle room in our diets. Where the trouble begins is in the thinking “I just ran 2 miles so I will have doughnuts for breakfast, French fries at lunch, and fried chicken for dinner.” Moderation is the key, if you are trying to lose weight you have to lower your caloric intake.

Runners don’t lift weights: Strength training is very important, it helps condition your body for better runs. It improves muscle elasticity and will make you stronger. Building muscle is not easy for endurance athletes, so don’t worry about becoming laden with ripping muscle!

Hydrate, Hydrate, Hydrate: We have been told numerous times to constantly drink and hydrate our bodies. While good hydration is important, it is also important not to over hydrate. Hyponatremia  can occur when drinking too much water and is generally a result of low sodium levels. A good rule to follow is to drink when thirsty and make sure to drink a sports drink which contains sodium.  You do not have to always drink sports drinks but during high intensity runs you should make sure to get proper electrolytes and sodium.

Carbs before a race: Loading your body with carbohydrates before a race can actually hurt your performance. Even many marathon runners will not load up on carbs before a race. You body becomes accustom to the levels of carbs it gets on a daily basis, the amount you eat today should not differ much from pre-race. Eating too many carbs can actually slow you down.

Your mindset is going to greatly affect where you stand in this equation. Many times running is more mental than it is physical, your thoughts will often make you quit long before your body needs to. Getting past your own inner thoughts will be the greatest obstacle in setting your base distance. Let’s take a look at the following before setting out on our first run.

1. Patience is the key, do not try to set any land speed records. Trying to run too quickly will make you tired fast and could result in injury if you haven’t exercised in a long time.
2. Don’t wear headphones or watch TV, this is not only distracting but it can throw off your pace.
3. Listen to your body, the feeling of exhaustion and heavy breathing is normal, sharp pains and dizziness are not. If you feel pain make sure to stop, running through it is just not worth the risk.
4. Mentally prepare yourself prior to your first run. Tell yourself that you will not quit, you will be proud of yourself when you exceed your own expectations.

Now that we have that out of the way lace up your shoes and get ready for your first run. Make sure to start slowly as you need to understand what your body is capable of. Increase your speed slowly and only if it feels comfortable enough.

To help gauge if you are running at the right speed you should be able to hold somewhat of a conversation. Try talking, if you can’t put together a sentence without breathing after every word then odds are you are running too fast. If you can sing the national anthem then you are not putting in enough effort. To help with breathing read our “Runners Breathing Techniques“.

At the end of your run make sure to record your time and distance, this will become the baseline for all of your future runs.  Many people find that after just two or three good high effort runs that they are able to increase their distance and time by 50% or more! So do not be disappointed if you can only push out half a mile or even a quarter mile, you should start to see gains if you put in effort over time. This is the key to consistent runs, keep with it and you will be proud of yourself!

Running a consistent pace is an important consideration for any runner. Keeping your pace consistent can be challenging and difficult to determine just how fast it should be. Let’s take a look at a few ways to become more consistent.

The following tips will help you along your way to pacing your runs correctly. It will take time for your body to adjust, keeping a log will help you track your progress.

1. Train on a regular basis: This may seem self explanatory and even silly but missed runs and workouts can throw your body off kilter. Keeping your routines regular helps your body adjust to your natural rhythm.
2. Map your runs out: If you are planning to run outside make a plan of where you are going to run and how far. You can use tools like www.mapmyrun.com to plot your path. If you are running on a treadmill set a goal for yourself, choose time or distance. On a any run do not get into the mindset of “I will run three miles or thirty minutes”, pick either the mileage or time.
3. Turn off the tunes: Running with headphones on can throw your tempo off. Listen to your footsteps to hear your rhythm. Count each footstep up to four and start again “1, 2, 3, 4, 1, 2, 3, 4”. Repeating this exercise will help you memorize the pace.
4. Gauge your effort: Run hard enough to make it feel like you are truly running but not hard enough to cause you to exert too much energy and tire quickly.

Remember that the most important aspect to keeping a good pace is repetition. Run a tempo which is comfortable to you and if you are on a treadmill make sure to remember the speed which is most comfortable. If you are having difficulty breathing well take a look at improving breathing technique.

Today I am fit, slender, and I have more energy. Running has given me a new outlook on life and a new drive not only personally, but professionally as well. Getting from an overweight couch potato to my current state was not easy. Motivation was self derived and I relied on no one but myself to get the job done, and let me tell you, the feeling after each step was amazing.

When I first made the decision to run I pulled out my running shoes from the closet and dusted them off. Once laced up I went outside and proceeded to jog lightly around the block. I felt things move and bounce on my body that I was never aware was there, this scared the hell out of me. Not only were parts of me bouncing but I was out of breath before even making to the end of the street. This was not going to be easy.

Signing up for a gym was a necessity. My first month there I concentrated on high intensity intervals on the cross trainer and cycles. I did 30 minutes a day for 5 days a week and cut out many junk foods from my diet. Nothing white, this meant cutting out dairy, sugar, white breads, rice, etc. Egg whites were just about the only white thing I allowed myself to eat. Water was the only drink I had as well, and about ten bottles a day.

After my first month I had dropped 15 lbs and decided to give running another try. During my first few steps I noticed that less of me was bouncing and I got goose bumps. While running around my neighborhood I also noticed that I made it not only around my block but through another neighborhood. The results from my first month were amazing!

Since then I have been running and visiting the gym on an almost daily basis. Getting the motivation is hard but I find if you put those shoes on or drive to the gym then you almost force yourself to do it. Best of all when you finish a workout or a run the feeling is amazing. I have completed several 5k runs and just recently broke 25 minutes! I have signed up for my first 10k and cant wait to give it a try.

If I can run, anyone can! (Written by a single mother age 36)

Welcome! -July 21, 2010