Running motivation for the NEW YEAR!

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GOT RUNNING ON THE MIND?

Hey guys! Today, this post is dedicated to my RE-inspiration of getting my feet back to the pavement. As you know, this past year, I ran my first ever 10k, and was completely hooked. I surprised myself with how well I did actually. I had always been active, and worked out, but had never built the endurance of a runner, so I had to start at zero. I created a training schedule to keep me on track, and to get my body used to running more than one meeeeezzly mile. (the most I could do then. Yes.. believe it.) In 2 months, I was comfortable running 6 miles without stopping to walk.

Since then, (october) I’ve consumed my workouts with with other fun activities. You know I get bored;), but I think it’s time to get back into it. I miss the feeling of accomplishing a race. To me, Ms. Competitive Lady, the best motivator is a bit of fun competition! I’m sure you can relate, right?

There are a lot of things that you sure take into account before deciding to hit the streets. Mostly because it can get boring, painful, and difficult, so a lot of people give up because they just end up hating it.

Listen, I’m not saying everyone is built to run 26 freakin miles, but the point being, that running can be a great asset to an everyday FIT life. Remember… 1 mile is more than none.

I’m back to training now a couple days a week, and wanted to share some great tips with you guys to maybe give you that last little push that you may need;)

Why having a running partner works:

1. You’ve heard it before, but it’s so true: There’s nothing like good conversation to make a run fly by.

2. A partner can help troubleshoot your running form. Have him or her look at your stride and point out what you’re doing wrong.

3. Partner running is safer. Particularly for women and during nighttime running, you’re much less likely to encounter trouble if you have company.

4. Partners are good pacesetters. If you have a hard day planned, call Speedy. He or she will keep you honest. Likewise, if you want to be sure to run easy, set a running date with Slowpoke.

5. A partner is the perfect pick-me-up when you’re bored with your running. Or with life, for that matter. If nothing else, you’ll have someone to blab to about your problems.

6. If you’re apt to miss running days for no good reason, a running partner will help. You won’t want to disappoint a friend by being a no-show.

7. If you’re tired of the same old running routes, a partner is sure to know some different ones.

8. Partners make great alarm clocks. If you’ve always wanted to do more morning runs, find a morning person to run with. Added benefit: You’ll be better acclimated to those a.m. races once you’ve done some a.m. training.

Reasons to sign up for a race now:

  1. To test the waters: You don’t have to convince yourself to sign up for a marathon; there are many smaller races that will give you the sense of accomplishment and help you decide if running is for you. 5K races, for example, are great for new and experienced runners alike; even if you’ve clocked longer races under your belt, 5Ks are a great way to test your speed and improve on your time. If you’re new to running, five kilometers (or 3.1 miles) is the perfect distance to tackle as a beginner. If you’re new to 5Ks, here’s a5K training plan for beginners.
  2. To stick to your goals: If you’re like most of us, your New Year’s resolutions include a new (or better) fitness regimen. Signing up for a race now will help you not become a member of the broken resolutions club. After you sign up for a race, look for a running club to join; training for a race with newfound friends will further ensure that you stay motivated and on track.
  3. No last-minute diet plans: Sign up for a late-spring marathon now and you’ll have ample time to start a four-month marathon-training plan. Committing now will help you finish your race like you want to, but will also help you stay ahead of the game when it’s bikini weather; you won’t have to resort to last-minute diets and crazy fitness regimens when Summer rolls around.

Why strength training matters:

Runners often overlook strength training for the upper body, yet this conditioning can yield major gains in respiratory efficiency, core stability, and running economy. The mechanism here is muscle strength, which improves performance and prevents injury.

The area of a muscle correlates to the amount of force it can produce; bigger muscles produce greater force. Resistance training can increase the size of the muscle–but it can also enhance the nervous system’s ability to coordinate the contraction of muscle fibers, which also contributes to greater force. In runners, the goal is greater force without increased muscle size, or developing a big engine in a light chassis. Training duration, volume, and intensity are all variables that determine whether this desired outcome is achieved.

Finding the shoe that fits:

There is nothing worse than feeling uncomfortable while running. When the shoe is wrong for you, you tend to change the  way you run and land, which can sometimes cause injury. Avoid this, by stopping into a running store and getting properly fitted for your style. The best thing about doing this, is that they will have you run in front of them to get an idea of your habits, style , and movements. Below, are some of my faves that I’ve tried before, and had lots of luck with. Find your favorite!

Apps & playlists:

I know people who run with nothing but their own breath, and that’s fine, I’m just not one of them….

I need to stay pumped up, you know?

You can do this by creating a playlist through pandora, spotify, or from your Itunes library!

Not only do I need some serious tunes, but I need to stay motivated by hearing my improvement during my workout. The apps below are the best ones to keep you on point.

RunKeeper

Endomondo

Nike+ Running

Zombies, Run!

MapMyRun

 

Before Those First Steps!

There are very few people who should not exercise because of cardiovascular, structural, muscular, or other problems. It is very important to ensure that you are not in this risk category.

  • Before beginning any exercise, diet or other improvement program, be sure to have yourself and the program evaluated by specialists in the areas you are pursuing.
  • Specific structures and problems of individuals may require program modifications.
  • In each area, find specialists who are also knowledgeable about the positive and other effects of exercise and running.
  • Ask several respected leaders in the fitness community for recommendations of specialists.
  • Always back off any exercise or program when you feel any risk of injury or health.
  • The benefits come from regular exercise and steady adherence to a long-term program.
  • Never radically increase the amount of exercise or drastically change diet and other health elements.
  • Joining a group helps motivation!
  • Have fun and you’ll want to continue.

Are you getting stoked?!

well, one last thing.

In addition, check out this link to learn how to properly breath while running.