If you are finding yourself easily able to complete and enjoy training runs as you increase mileage, then that is a pretty good sign you are making positive progress toward achieving your running goals. Great job! However, what if runs feel like a struggle or you seem to be making little progress?
It is normal for there to be days when runs just are not as easy as others. Those days here and there should not be confused with lack of progress, rather should be expected at times. Your positive mental attitude will allow you to rise to the challenge on those days. If training for a marathon, it is not uncommon to experience a week somewhere late in training where you seem to hit a block. Again, just be aware of that and allow your mental stamina to push you through.
Areas of concern should be when you seem to be making little progress during the first quarter of a training program. Fortunately, often one little fix can make a big difference.
First, consider your pace. Are you trying to run too fast at the beginning of your training runs? If so, that could not only lead to a more difficult run, but over time can lead to overtraining. Be sure to ease into each run and ensure that you can breathe easily while running. You should be able to talk comfortably with a running partner (or imaginary friend if running alone) during the run. Run a comfortable pace that allows you to complete the run without gasping for air.
Second, take a look at your diet and recovery time. The diet can have a major impact on the performance of your training runs. Just like anything else in life, you get out of it what you put into it. Carbohydrates provide fuel, but protein is needed to repair muscle fibers. Be sure to have a carbohydrate and protein rich snack within thirty minutes following each run to help your body recover and prepare itself for the next run. Take into consideration the amount of time you are allowing between each run for recovery. Perhaps a slight change in your schedule may allow more recovery time and lead to better results.
Third, dedicate more time to developing the proper mindset and building mental stamina. One easy method is to take just 5-10 minutes to lay quietly with your eyes closed and visualize yourself completing an enjoyable run. If you expect the run or some part of it to be a challenge, then picture yourself in your mind approaching the obstacle and pushing through the finish. This simple practice will get your subconscious mind working for you, acting as a heat seeking missile to bring your vision into reality. I cannot stress enough the benefits of this simple exercise or in building mental stamina for distance running.
Again, it is often the little things that make a big difference. Whether you are already making positive progress or just trying to get started, always look at the little things and do the little things right.
By Brad Boughman marathonrookie.com
Sunday, February 04, 2007
Wednesday, January 24, 2007
Visualization
Set aside a few minutes each day, or at least a few times each week, to relax and picture in your mind the runner you want to be. Picture yourself making a great training run or running the actual race. As you are creating that image, try to get other senses involved by trying to feel what it will feel like to achieve your goal or push through any obstacles you envision.
Flood your mind with positive thoughts by talking to yourself every day. Tell yourself that you are a marathon runner, a sub-four hour marathoner, or whatever it is your goal might be. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our mind believes it and begins working now to make that affirmation a reality. Also, put an affirmation, race brochure, or inspiring quote somewhere you will see it every day like on your desk or bathroom mirror. from marathonrookie.com
Flood your mind with positive thoughts by talking to yourself every day. Tell yourself that you are a marathon runner, a sub-four hour marathoner, or whatever it is your goal might be. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our mind believes it and begins working now to make that affirmation a reality. Also, put an affirmation, race brochure, or inspiring quote somewhere you will see it every day like on your desk or bathroom mirror. from marathonrookie.com
Saturday, January 20, 2007
Staying Motivated and Combating Burnout
It's not uncommon for runners to suffer post-event depression after finishing a marathon. This is due in part to achieving a goal that took much time and energy to accomplish. Days after the event, runners oftentimes feel a void in their lives. Until you are ready both mentally and physically to set new goals, consider the following strategies to deal with reduced motivation and/or burnout: Run simply for fun, not worrying about following a training schedule; Supplement your running by participating in cross-training activities; Take a break altogether from running; Spend more time with family and friends and enjoy some social activities or non-athletic hobbies.
Thursday, January 18, 2007
Make Stretching After the Run Part of the Run
A workout isn't over until you stretch thoroughly (part of your cool down period) immediately following the run. Your legs will be most receptive to the benefits of stretching immediately after you run. Waiting 30 to 40 minutes later after your fatigued and tight muscles have cooled down (especially after long or fast-paced workouts) increases your chances of causing injury. In short, stretch gently and slowly while your muscles are still warm. Make the after running stretch part of the cool down process. from marathontraining.com
Sunday, January 14, 2007
The Winning Hydration Plan
The best way to prevent both dehydration and hyponatremia is to learn the right way to hydrate. Use the following tips to create your own hydration game plan:
Drink to Stay Hydrated, Don’t Overdrink — Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the run, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity training and racing. In this example, drinking 9 ounces every 15 minutes would do it. Overdrinking dramatically increases the risk of hyponatremia. It is vital not to overdrink before a race, because doing so can lower blood sodium even before the race begins. Also, don’t overdrink during or after the race!
Maintain a Salty Diet to make certain you replace all of the salt lost during training. During a
long race (e.g. more than four hours), consider eating salty snacks such as pretzels, especially if you are a salty sweater.
Favor Sports Drinks like Gatorade thirst quencher over water during long distance or intense
training and competition, to help keep your body hydrated, fueled and salted. The flavor of a sports drink will encourage you to drink enough to stay hydrated, the carbohydrate energy will fuel your active muscles, and the electrolytes will help replace some of what is lost in sweat. But remember don’t overdrink any fluid!
Recognize Warning Signs of both heat illness and hyponatremia and learn to distinguish
between the two. When in doubt, stop exercise, stop drinking and seek medical help fast.
Dehydration: Too Little of a Good Thing
Keeping the body properly hydrated with the right fluids is essential to safety and performance in a marathon. The fiercest competitor an endurance athlete faces is dehydration. The first obvious sign of dehydration is thirst, but things can quickly get worse. Dehydration not only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. The good news is that dehydration and heat illness can be prevented and performance improved simply by following the right fluid-replacement plan.
Signs of dehydration and heat illness can include:
• Headache
• Fatigue
• Dizziness
• Nausea
• Muscle cramps
• Weakness
• Irritability
• Vomiting
• Heat flush
• Abnormal chills
Hyponatremia: Too Much of a Good Thing
While it’s important to drink enough to remain hydrated, overhydrating by drinking too much can lead to a condition called hyponatremia, which is serious and sometimes deadly.
What is Hyponatremia?
Hyponatremia is a condition that occurs when the level of sodium in the blood drops below 135
mEq/L (138-142 is normal).* Symptoms of hyponatremia usually begin at blood sodium values
below 130, with values less than 120 resulting in a serious medical emergency. Exercise-related
hyponatremia is thought to be caused by overdrinking. Although rare, hyponatremia can result in seizure, coma, and death, so it is vital that athletes learn about the condition and how to prevent it.
Who’s at Risk for Hyponatremia?
Anyone who drinks too much and does not adequately replace the sodium that is lost in sweat
risks hyponatremia, but certain people should be especially careful:
• Endurance athletes – those exercising more than four hours
• Athletes on lowsodium diets
• Beginning marathoners who tend to run slowly and are hyper-vigilant about hydration
• Athletes who overhydrate before, during, and after exercise
• Salty sweaters – those athletes whose skin and clothes are caked with white residue after exercise
Symptoms of Hyponatremia Watch for a combination of these symptoms, especially if you or somebody you know is at a high risk for the condition.
• Rapid weight gain
• Swollen hands
• Confusion and feet
• Dizziness
• Throbbing headache
• Nausea
• Apathy
• Severe fatigue
• Cramping
• Lack of coordination
• Bloated stomach
• Wheezy breathing
• Seizure
Seek emergency care for hyponatremia victims. In most cases, they will be treated with:
• An intravenous solution of a concentrated sodium solution,
• A diuretic medication to speed water loss, and
• An anti-convulsive medication in the case of seizure.
The Runners’ Resource for Sports Medicine Montain SJ, MN Sawka, and CB Wenger. Hyponatremia associated with exercise: Risk factors and prognosis. Exerc Sports Sci Rev 29:113-117, 2001.
Drink to Stay Hydrated, Don’t Overdrink — Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the run, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity training and racing. In this example, drinking 9 ounces every 15 minutes would do it. Overdrinking dramatically increases the risk of hyponatremia. It is vital not to overdrink before a race, because doing so can lower blood sodium even before the race begins. Also, don’t overdrink during or after the race!
Maintain a Salty Diet to make certain you replace all of the salt lost during training. During a
long race (e.g. more than four hours), consider eating salty snacks such as pretzels, especially if you are a salty sweater.
Favor Sports Drinks like Gatorade thirst quencher over water during long distance or intense
training and competition, to help keep your body hydrated, fueled and salted. The flavor of a sports drink will encourage you to drink enough to stay hydrated, the carbohydrate energy will fuel your active muscles, and the electrolytes will help replace some of what is lost in sweat. But remember don’t overdrink any fluid!
Recognize Warning Signs of both heat illness and hyponatremia and learn to distinguish
between the two. When in doubt, stop exercise, stop drinking and seek medical help fast.
Dehydration: Too Little of a Good Thing
Keeping the body properly hydrated with the right fluids is essential to safety and performance in a marathon. The fiercest competitor an endurance athlete faces is dehydration. The first obvious sign of dehydration is thirst, but things can quickly get worse. Dehydration not only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. The good news is that dehydration and heat illness can be prevented and performance improved simply by following the right fluid-replacement plan.
Signs of dehydration and heat illness can include:
• Headache
• Fatigue
• Dizziness
• Nausea
• Muscle cramps
• Weakness
• Irritability
• Vomiting
• Heat flush
• Abnormal chills
Hyponatremia: Too Much of a Good Thing
While it’s important to drink enough to remain hydrated, overhydrating by drinking too much can lead to a condition called hyponatremia, which is serious and sometimes deadly.
What is Hyponatremia?
Hyponatremia is a condition that occurs when the level of sodium in the blood drops below 135
mEq/L (138-142 is normal).* Symptoms of hyponatremia usually begin at blood sodium values
below 130, with values less than 120 resulting in a serious medical emergency. Exercise-related
hyponatremia is thought to be caused by overdrinking. Although rare, hyponatremia can result in seizure, coma, and death, so it is vital that athletes learn about the condition and how to prevent it.
Who’s at Risk for Hyponatremia?
Anyone who drinks too much and does not adequately replace the sodium that is lost in sweat
risks hyponatremia, but certain people should be especially careful:
• Endurance athletes – those exercising more than four hours
• Athletes on lowsodium diets
• Beginning marathoners who tend to run slowly and are hyper-vigilant about hydration
• Athletes who overhydrate before, during, and after exercise
• Salty sweaters – those athletes whose skin and clothes are caked with white residue after exercise
Symptoms of Hyponatremia Watch for a combination of these symptoms, especially if you or somebody you know is at a high risk for the condition.
• Rapid weight gain
• Swollen hands
• Confusion and feet
• Dizziness
• Throbbing headache
• Nausea
• Apathy
• Severe fatigue
• Cramping
• Lack of coordination
• Bloated stomach
• Wheezy breathing
• Seizure
Seek emergency care for hyponatremia victims. In most cases, they will be treated with:
• An intravenous solution of a concentrated sodium solution,
• A diuretic medication to speed water loss, and
• An anti-convulsive medication in the case of seizure.
The Runners’ Resource for Sports Medicine Montain SJ, MN Sawka, and CB Wenger. Hyponatremia associated with exercise: Risk factors and prognosis. Exerc Sports Sci Rev 29:113-117, 2001.
Friday, January 12, 2007
Play While You Run - Five workouts that will keep you coming back for more
A nonrunner once told me, "Yeah, I'll start running as soon as I see someone running and smiling at the same time." She had a point. If we don't have fun during our workouts, we'll never stay motivated for a lifetime of running.
To keep running interesting, I propose balancing your workouts with playouts. Here are five playouts for you to try.
With Company
If you're running with a group of friends, try the following:
Chase: Start runners from slowest to fastest on a track or a designated course. The faster runners chase and try to pass the slower runners (who refuse to let them) before the finish. Ideally everyone finishes the race at the same time. Stagger the start as fairly as possible by handicapping runners based on their current 5K PRs. For instance, someone with a 25-minute 5K time would start seven minutes ahead of someone with an 18-minute best.
Scavenger Hunt: If you have a running group of four or more, play in teams. Each team first jogs along a running route and hides various items. The teams then meet at the designated start and exchange lists that offer clues about the location of each of the items. Everyone sprints off. The first team to find all the items and return to the starting point wins.
I've run many versions of these scavenger hunts, and each one has produced hilarious moments. Best of all, you gain a quality speed session without feeling as if you've worked too hard.
On Your Own
If you're by yourself, try these runs:
Fantasy Race: Watch a world-class track meet or race, or even an inspiring running movie. Then the next time you run, pretend you're one of the elite runners in the race you watched. I don't think I've seen any sporting event more exciting than the come-from-behind victory of Billy Mills in the 1964 Olympic 10,000 meters. When I run, I often recreate the race in my head. I'm Billy Mills getting bumped and tripped by competitors on the last lap, falling behind but then mounting an awesome kick to pass two runners and claim the gold medal.
Prediction Run: Predict how long it will take you to run a particular course. Then leave your watch at home (or at least cover up the face with masking tape) and see how close you can come to your predicted time. Record your results in your training log.
Purposeful Run: Instead of running simply for the sake of exercise, run to accomplish a goal. Slip your bank card in your shorts pocket and run to the ATM to get cash. Run to a friend's house to drop off that CD you borrowed three months ago (make sure to wipe your sweat off the plastic case). Run to the convenience store for those smoke-alarm batteries. Such short stops do more than break up your run. They allow you to accomplish otherwise mundane tasks.
From Runner's World, October 1999, p. 38
To keep running interesting, I propose balancing your workouts with playouts. Here are five playouts for you to try.
With Company
If you're running with a group of friends, try the following:
Chase: Start runners from slowest to fastest on a track or a designated course. The faster runners chase and try to pass the slower runners (who refuse to let them) before the finish. Ideally everyone finishes the race at the same time. Stagger the start as fairly as possible by handicapping runners based on their current 5K PRs. For instance, someone with a 25-minute 5K time would start seven minutes ahead of someone with an 18-minute best.
Scavenger Hunt: If you have a running group of four or more, play in teams. Each team first jogs along a running route and hides various items. The teams then meet at the designated start and exchange lists that offer clues about the location of each of the items. Everyone sprints off. The first team to find all the items and return to the starting point wins.
I've run many versions of these scavenger hunts, and each one has produced hilarious moments. Best of all, you gain a quality speed session without feeling as if you've worked too hard.
On Your Own
If you're by yourself, try these runs:
Fantasy Race: Watch a world-class track meet or race, or even an inspiring running movie. Then the next time you run, pretend you're one of the elite runners in the race you watched. I don't think I've seen any sporting event more exciting than the come-from-behind victory of Billy Mills in the 1964 Olympic 10,000 meters. When I run, I often recreate the race in my head. I'm Billy Mills getting bumped and tripped by competitors on the last lap, falling behind but then mounting an awesome kick to pass two runners and claim the gold medal.
Prediction Run: Predict how long it will take you to run a particular course. Then leave your watch at home (or at least cover up the face with masking tape) and see how close you can come to your predicted time. Record your results in your training log.
Purposeful Run: Instead of running simply for the sake of exercise, run to accomplish a goal. Slip your bank card in your shorts pocket and run to the ATM to get cash. Run to a friend's house to drop off that CD you borrowed three months ago (make sure to wipe your sweat off the plastic case). Run to the convenience store for those smoke-alarm batteries. Such short stops do more than break up your run. They allow you to accomplish otherwise mundane tasks.
From Runner's World, October 1999, p. 38
Sunday, January 07, 2007
Yoga for Runners – How it Can Improve Your Performance
With yoga's current popularity and visibility in the media, there aren't many people out there who haven't at least considered taking a yoga class. What has kept many of those same people from actually attending a class is their lack of flexibility. Prospective students often come to me and say, "I'd like to come to yoga but I can't even touch my toes" as if this were some sort of prerequisite for the class. My reply to those people is often "Would you like to improve your flexibility?" to which they quickly reply YES! Well folks, you have to start somewhere. Just as you did when you began running, you first just had to get out there and run, the same is true of yoga and flexibility. Flexibility is a progressive process as well as a by-product of your yoga practice and is not a requirement to begin the practice. Just like anything else, to see real results requires your time and consistent effort. A consistent yoga practice can reduce your chances of injury, improve your mental focus, and lengthen those muscles that may remain contracted long after you've finished your run, leaving you feeling tight and stiff.
A lot of people tell me, "I stretch" but just what does that mean? It’s very important to stretch all the muscles of the body, not just those you used during your run so that you can create a sense of balance in the body. You may know a few common stretches for the hamstrings but what about the hips, the knees, the back and the chest? Lengthening and opening these areas simply feels good. The body was created with the capacity to be flexible but at some point, we stopped making the movements that sustained this flexibility. As a result of not making these movements, the body resists them. Consider how long it has been since you actually moved in a certain way that the body is resisting. Until the body becomes accustomed to making those movements again, or even for the first time, there will be resistance. Thus, it may be less than comfortable. But isn't running the same way? As your endurance builds and your lung capacity increases, the body becomes less resistant to running and you feel good. Stretching is best done after your run. To warm up before you run, simply walk briskly. Stretching cold muscles with static stretches is an invitation to injury. Always stretch warm muscles using the breath to help ease the resistance you feel. A supple, flexible body will be more resistant to injuries.
In your yoga practice, you are taught to breath through the nose, keeping the lips together. This allows the nose to do its' job. The nose warms, moisturizes and filters the air as well as affecting the nervous system differently than mouth breathing. I'm not suggesting you stop using the mouth to breath. What’s important is an increased awareness of the breath, a deepening and steadying of it, and taking the breath deep into the pit of the lungs. The richest supply of blood, which is used to transport the breath to the muscles where it becomes energy for you, is in the bottom of the lungs. Because the majority of us are chest breathers, we never really access the entire lungs. As we learn to do this, our lung capacity will increase which will automatically increase our stamina.
Yoga is a practice of paying attention to details. Each pose or sequence of poses asks many things of the body, all of which are important. To carry out all of these details requires focus and concentration. Each time we practice, we're not only practicing the physical postures but we're also working on that mental focus, keeping the mind on what it is doing and not off in the past or future where the mind quite often resides. As the mind becomes used to this time of focused energy, you find that you're able to extend that focus into other areas of your life and become more productive.
"Practice and all else is coming" is a quote attributed to Patthabi Jois, an ashtanga yoga master. Applying this simple suggestion to our lives opens many doors to our endless potential. Yoga will benefit you inside and out. It's up to you to explore these benefits for yourself. I hope to see you on the mat. By Suzanne Goldston RYT certified integral and ashtanga yoga instructor.
A lot of people tell me, "I stretch" but just what does that mean? It’s very important to stretch all the muscles of the body, not just those you used during your run so that you can create a sense of balance in the body. You may know a few common stretches for the hamstrings but what about the hips, the knees, the back and the chest? Lengthening and opening these areas simply feels good. The body was created with the capacity to be flexible but at some point, we stopped making the movements that sustained this flexibility. As a result of not making these movements, the body resists them. Consider how long it has been since you actually moved in a certain way that the body is resisting. Until the body becomes accustomed to making those movements again, or even for the first time, there will be resistance. Thus, it may be less than comfortable. But isn't running the same way? As your endurance builds and your lung capacity increases, the body becomes less resistant to running and you feel good. Stretching is best done after your run. To warm up before you run, simply walk briskly. Stretching cold muscles with static stretches is an invitation to injury. Always stretch warm muscles using the breath to help ease the resistance you feel. A supple, flexible body will be more resistant to injuries.
In your yoga practice, you are taught to breath through the nose, keeping the lips together. This allows the nose to do its' job. The nose warms, moisturizes and filters the air as well as affecting the nervous system differently than mouth breathing. I'm not suggesting you stop using the mouth to breath. What’s important is an increased awareness of the breath, a deepening and steadying of it, and taking the breath deep into the pit of the lungs. The richest supply of blood, which is used to transport the breath to the muscles where it becomes energy for you, is in the bottom of the lungs. Because the majority of us are chest breathers, we never really access the entire lungs. As we learn to do this, our lung capacity will increase which will automatically increase our stamina.
Yoga is a practice of paying attention to details. Each pose or sequence of poses asks many things of the body, all of which are important. To carry out all of these details requires focus and concentration. Each time we practice, we're not only practicing the physical postures but we're also working on that mental focus, keeping the mind on what it is doing and not off in the past or future where the mind quite often resides. As the mind becomes used to this time of focused energy, you find that you're able to extend that focus into other areas of your life and become more productive.
"Practice and all else is coming" is a quote attributed to Patthabi Jois, an ashtanga yoga master. Applying this simple suggestion to our lives opens many doors to our endless potential. Yoga will benefit you inside and out. It's up to you to explore these benefits for yourself. I hope to see you on the mat. By Suzanne Goldston RYT certified integral and ashtanga yoga instructor.
Sunday, December 31, 2006
2005 Total USA Marathon Finishers
2005 saw a record number of marathon finishes in the USA, with a 5.9% growth in the number of marathon finishers from 2004 to 2005. More than 382,000 marathon finishing times were recorded in the USA in 2005 - an increase from more than 361,000 finishes in 2004. The number of male finishers increased by 5.1%, while the number of female finishers grew by 7.6%, narrowing the gender gap to 60% men and 40% women. In total, we know of 314 marathons that took place in the USA in 2005, up from an estimated 302 in 2004.
2005 Largest USA Marathons
Both New York and Chicago did not increase their registration limits in 2005 and so continued with their respective ranking as number one and two marathons in the USA. The LA Marathon and Marine Corps Marathon each added more than 2,500 finishers - and the Nike 26.2 (which can't quite decide if it's a women's race or not) nearly doubled in size. Shaking up the top 25 rankings was the New Las Vegas Marathon, which as an inaugural event, debuted at number 8 and just missed the record for an inaugural event which was set by the Rock N Roll Arizona Marathon in 2004. In total, the country's 25 largest marathons, accounted for more than 70% of total marathon finishes in the USA in 2005. Theses statistics come from marathonguide.com
2005 Largest USA Marathons
Both New York and Chicago did not increase their registration limits in 2005 and so continued with their respective ranking as number one and two marathons in the USA. The LA Marathon and Marine Corps Marathon each added more than 2,500 finishers - and the Nike 26.2 (which can't quite decide if it's a women's race or not) nearly doubled in size. Shaking up the top 25 rankings was the New Las Vegas Marathon, which as an inaugural event, debuted at number 8 and just missed the record for an inaugural event which was set by the Rock N Roll Arizona Marathon in 2004. In total, the country's 25 largest marathons, accounted for more than 70% of total marathon finishes in the USA in 2005. Theses statistics come from marathonguide.com
Friday, December 29, 2006
From the Plains of Greece We Come
by Bob Schwartz
Just say the word with me. "M-a-r-a-t-h-o-n." To each of us it carries with it a certain emotion. Perhaps euphoria (or is that delirium) of completion or admission that once was, quite frankly, more than enough. Or maybe the bliss of recognizing that your racing distance goes no further than a 10K and the only time you want to hit the wall is when you accidentally exit from the wrong side of the bed.
But no one can deny that the surge in popularity of the marathon race has dramatically impacted upon the number of times the most inane question is asked by the non-runner. You know the one you've patiently responded to countless times with the answer that "It'll be 26.2 miles - - the same distance as the last one I ran" as your unathletic inquisitor responds, "Well what are the odds that would happen! Exact same length huh? Go figure!"
Though many of us know what it's like to run a marathon, not all of us know the history behind it. Perhaps you know that it has something to with a Greek battle but maybe you don't have more knowledge than it might have been Phi Kappa Delta versus Sigma Nu. Well I'm here to change all that. I'm the history professor in the microfleece tights and the reflective pullover. Let's begin today's lesson:
Legend has it that the first famous long distance runner (well before endorsement deals with shoe companies and guaranteed race appearance fees) emerged from the plains of Marathon, Greece in 490 BC.
After the Athenians had defeated the Persians at the Battle of Marathon (which has a better ring than, say, the Battle of Dhidhimotikhonopolis. You'd be hard pressed to get that on a race T-shirt) the Greek warrior Pheidippides was chosen to bring the news of the great victory to the citizens of Athens. Problem was the city was many, many miles off in the distance and the invention of the automobile or any form of mass transit was still a few years away.
So, young Pheidippides began running the approximately 26 miles from Marathon to Athens without the advantage of a big carbo-loading pasta dinner the night before. He also ran without the benefit of aid stations, course volunteers, energy bars, bands playing music or cheering spectators yelling, "You're looking great!" He also did not have advantage of air-cushioned shoes, polyester shorts or race directors at the finish line saying, "Here comes Mr. Pheidippides from Athens. Occupation is courier. Lets give him a nice round of applause!"
Pheidippides also fell victim to a common training blunder of modern runners. Apparently he'd recently completed, in two days, a little jaunt of 150 miles to Sparta from Marathon in the effort to obtain some military assistance. Clearly, he'd failed to read the overtraining section from Herodotus' Book on Running or he was simply trying to set a PR for a weekly mileage total.
Fact is, because of his recent ultra-event and his ongoing day job of warrior, he didn't allow himself sufficient rest prior to having to embark on his own marathon. (Of course he had the better excuse of not actually knowing someone had pre-registered him for the race.) He hit the proverbial wall around the large sign that read, "Six miles to Athens," and, tragically, he succumbed to exhaustion on the outskirts of the city.
But all was not entirely lost as, in his last gasping and panting breath, he heroically uttered those final words of, "Rejoice, we conquer! Got any sports drink?"
Tragically, it was then that the rigors of the marathon conquered him. For his tremendous effort he would become famous throughout the land. (Truth be known, Greek rumor has it that Pheidippides ran much farther than was necessary. Seems he got turned around slightly and despite not having the benefit of an AAA TripTik, he chose to be the initiator of that time honored male tradition - - refusing to ask for directions. Then again, what challenge would a marathon be if Athens were really only 7 ½ miles away.)
His legacy spawned the inclusion of the marathon race when the Olympics were inaugurated in Greece in 1896. Unfortunately, none of the 25 entrants seemed to have gained any lesson from the calamitous outcome of Pheidippides. The runners had pretty much no idea of what they were about to experience. A first time marathoner encumbered with a healthy dose of naivete is often not an attractive site.
The participants all struggled to get to the finish line, and only nine actually completed the race. Due to their fatigue at the end, only four were even able to remember their names, and three of them were delirious enough to jump into the Olympic pool thinking their next event was Synchronized Swimming. The good news was, in their derangement, they picked up a bronze medal for their impromptu pool performance.
As for the gold medallist in the inaugural Olympic Marathon, the story is that a local Greek peasant named Spiridon Louis entered the Olympic Stadium first and slowly ran toward the finish line that was in front of the King's throne. (However, until I see actual photographs of the finish I still believe that it was a Kenyan that won.) Allegedly he was covered with dust and running in tattered bedraggled worn sandals (state of the art though). He would cross the finish line (in 2 hours 55 minutes 10 seconds for 40km) and his dazed smile was for realizing he'd now qualified for the Boston Marathon.
His life would change forever. Everlasting glory was bestowed upon him (once he passed the rigorous drug-screening laboratory) as the host country went ecstatic. He was given 25,000 francs (perhaps thereby becoming the first athlete to lose his amateur status) and was finally given permission by his future father-in-law to marry his longtime sweetheart (purportedly a bronze medalist in the badminton competition). Ah, the romance of running.
At the 1908 Olympics in London, the marathon distance was changed from 24.85 to 26 miles to cover the ground from Windsor Castle to White City Stadium. You may then wonder where did that lovely 385 yards get tacked on. It was added so the race could finish in front of King Edward's VII's royal box. Thus, the present 26.2-mile distance. And many a present day marathoner wishes Windsor Castle were just a tad bit nearer to the King's box when they find themselves doing the merciless march over the last mile of a marathon.
With its rising popularity, marathoners all have their unique stories about their races. I've been know to tell the one where I had a severe calf cramp from two miles on; encountered gale force winds of sixty miles per hour in whichever direction the run was heading; struggled through hail, snow, thunderstorms and locusts at various times during the race; had a body temperature of 103 degrees and had just gotten over walking pneumonia; my feet were bleeding from blisters halfway through the race; there were no aid stations as the volunteers didn't show; I couldn't see my split times because my contacts popped out at mile three; I had Montezuma's Revenge requiring twenty two bathroom breaks and the run was dramatically uphill at all times. Yet, despite all these obstacles, I persevered in the face of seemingly insurmountable adversity and set my PR by 6 minutes. It's my story and I'm sticking to it.
If any other runner tells you a similar seemingly implausible story - - well, you just nod your head approvingly because you weren't there. For no matter what level of adversity a marathoner encountered, they did indeed achieve something that will change them forever.
Of course not in the manner of Pheidippides and how his marathon tragically altered things. Imagine if only he'd said, "Hey you Deiopholese, I've got a bunion. How's about you running back to Athens to tell them the good news of our victory!"
But he didn't and, as they say, the rest is history.
This story and more in Bob Schwartz's New book: I Run, Therefore I Am - NUTS!
Just say the word with me. "M-a-r-a-t-h-o-n." To each of us it carries with it a certain emotion. Perhaps euphoria (or is that delirium) of completion or admission that once was, quite frankly, more than enough. Or maybe the bliss of recognizing that your racing distance goes no further than a 10K and the only time you want to hit the wall is when you accidentally exit from the wrong side of the bed.
But no one can deny that the surge in popularity of the marathon race has dramatically impacted upon the number of times the most inane question is asked by the non-runner. You know the one you've patiently responded to countless times with the answer that "It'll be 26.2 miles - - the same distance as the last one I ran" as your unathletic inquisitor responds, "Well what are the odds that would happen! Exact same length huh? Go figure!"
Though many of us know what it's like to run a marathon, not all of us know the history behind it. Perhaps you know that it has something to with a Greek battle but maybe you don't have more knowledge than it might have been Phi Kappa Delta versus Sigma Nu. Well I'm here to change all that. I'm the history professor in the microfleece tights and the reflective pullover. Let's begin today's lesson:
Legend has it that the first famous long distance runner (well before endorsement deals with shoe companies and guaranteed race appearance fees) emerged from the plains of Marathon, Greece in 490 BC.
After the Athenians had defeated the Persians at the Battle of Marathon (which has a better ring than, say, the Battle of Dhidhimotikhonopolis. You'd be hard pressed to get that on a race T-shirt) the Greek warrior Pheidippides was chosen to bring the news of the great victory to the citizens of Athens. Problem was the city was many, many miles off in the distance and the invention of the automobile or any form of mass transit was still a few years away.
So, young Pheidippides began running the approximately 26 miles from Marathon to Athens without the advantage of a big carbo-loading pasta dinner the night before. He also ran without the benefit of aid stations, course volunteers, energy bars, bands playing music or cheering spectators yelling, "You're looking great!" He also did not have advantage of air-cushioned shoes, polyester shorts or race directors at the finish line saying, "Here comes Mr. Pheidippides from Athens. Occupation is courier. Lets give him a nice round of applause!"
Pheidippides also fell victim to a common training blunder of modern runners. Apparently he'd recently completed, in two days, a little jaunt of 150 miles to Sparta from Marathon in the effort to obtain some military assistance. Clearly, he'd failed to read the overtraining section from Herodotus' Book on Running or he was simply trying to set a PR for a weekly mileage total.
Fact is, because of his recent ultra-event and his ongoing day job of warrior, he didn't allow himself sufficient rest prior to having to embark on his own marathon. (Of course he had the better excuse of not actually knowing someone had pre-registered him for the race.) He hit the proverbial wall around the large sign that read, "Six miles to Athens," and, tragically, he succumbed to exhaustion on the outskirts of the city.
But all was not entirely lost as, in his last gasping and panting breath, he heroically uttered those final words of, "Rejoice, we conquer! Got any sports drink?"
Tragically, it was then that the rigors of the marathon conquered him. For his tremendous effort he would become famous throughout the land. (Truth be known, Greek rumor has it that Pheidippides ran much farther than was necessary. Seems he got turned around slightly and despite not having the benefit of an AAA TripTik, he chose to be the initiator of that time honored male tradition - - refusing to ask for directions. Then again, what challenge would a marathon be if Athens were really only 7 ½ miles away.)
His legacy spawned the inclusion of the marathon race when the Olympics were inaugurated in Greece in 1896. Unfortunately, none of the 25 entrants seemed to have gained any lesson from the calamitous outcome of Pheidippides. The runners had pretty much no idea of what they were about to experience. A first time marathoner encumbered with a healthy dose of naivete is often not an attractive site.
The participants all struggled to get to the finish line, and only nine actually completed the race. Due to their fatigue at the end, only four were even able to remember their names, and three of them were delirious enough to jump into the Olympic pool thinking their next event was Synchronized Swimming. The good news was, in their derangement, they picked up a bronze medal for their impromptu pool performance.
As for the gold medallist in the inaugural Olympic Marathon, the story is that a local Greek peasant named Spiridon Louis entered the Olympic Stadium first and slowly ran toward the finish line that was in front of the King's throne. (However, until I see actual photographs of the finish I still believe that it was a Kenyan that won.) Allegedly he was covered with dust and running in tattered bedraggled worn sandals (state of the art though). He would cross the finish line (in 2 hours 55 minutes 10 seconds for 40km) and his dazed smile was for realizing he'd now qualified for the Boston Marathon.
His life would change forever. Everlasting glory was bestowed upon him (once he passed the rigorous drug-screening laboratory) as the host country went ecstatic. He was given 25,000 francs (perhaps thereby becoming the first athlete to lose his amateur status) and was finally given permission by his future father-in-law to marry his longtime sweetheart (purportedly a bronze medalist in the badminton competition). Ah, the romance of running.
At the 1908 Olympics in London, the marathon distance was changed from 24.85 to 26 miles to cover the ground from Windsor Castle to White City Stadium. You may then wonder where did that lovely 385 yards get tacked on. It was added so the race could finish in front of King Edward's VII's royal box. Thus, the present 26.2-mile distance. And many a present day marathoner wishes Windsor Castle were just a tad bit nearer to the King's box when they find themselves doing the merciless march over the last mile of a marathon.
With its rising popularity, marathoners all have their unique stories about their races. I've been know to tell the one where I had a severe calf cramp from two miles on; encountered gale force winds of sixty miles per hour in whichever direction the run was heading; struggled through hail, snow, thunderstorms and locusts at various times during the race; had a body temperature of 103 degrees and had just gotten over walking pneumonia; my feet were bleeding from blisters halfway through the race; there were no aid stations as the volunteers didn't show; I couldn't see my split times because my contacts popped out at mile three; I had Montezuma's Revenge requiring twenty two bathroom breaks and the run was dramatically uphill at all times. Yet, despite all these obstacles, I persevered in the face of seemingly insurmountable adversity and set my PR by 6 minutes. It's my story and I'm sticking to it.
If any other runner tells you a similar seemingly implausible story - - well, you just nod your head approvingly because you weren't there. For no matter what level of adversity a marathoner encountered, they did indeed achieve something that will change them forever.
Of course not in the manner of Pheidippides and how his marathon tragically altered things. Imagine if only he'd said, "Hey you Deiopholese, I've got a bunion. How's about you running back to Athens to tell them the good news of our victory!"
But he didn't and, as they say, the rest is history.
This story and more in Bob Schwartz's New book: I Run, Therefore I Am - NUTS!
Wednesday, December 27, 2006
Running with a cold
Many people continue their training if they catch a cold or ‘flu. The danger is weakening your body further when it is already stressed by fighting the infection. I definitely advise you not to try and do your long run if you have a bad cold or ‘flu.
Saturday, December 23, 2006
Remember This...
Don't let people who look like serious runners intimidate you. Many people look like they are about to race for a gold medal at the Olympics. But don't get caught in that place of thinking that everyone looks so strong and fit. Looks mean nothing. Only your own inner determination to do your best gets you to the finish line. This is your race.
Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run! Jonathan Roche
Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run! Jonathan Roche
Friday, December 15, 2006
Tips
Use the holiday season to set goals.
Use the holiday season to set goals in different areas of your training: focus on strength and flexibility or other forms cross-training.
Don't be afraid to take a break from running every once in a while.
Don't be afraid to take a break from running every once in a while. As long as you maintain fitness and the right mindset, you'll come back an even stronger runner!
Running enhances mood and productivity.
Running enhances mood and productivity, so morning runs can help you to function better throughout the day.
Combine cross-training with running to maximize running fitness.
Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.
Hit the beach for a workout that will strength your legs and incinerate
Use the holiday season to set goals in different areas of your training: focus on strength and flexibility or other forms cross-training.
Don't be afraid to take a break from running every once in a while.
Don't be afraid to take a break from running every once in a while. As long as you maintain fitness and the right mindset, you'll come back an even stronger runner!
Running enhances mood and productivity.
Running enhances mood and productivity, so morning runs can help you to function better throughout the day.
Combine cross-training with running to maximize running fitness.
Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.
Hit the beach for a workout that will strength your legs and incinerate
Tuesday, December 12, 2006
Where To Run
By Josh Clark
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Monday, December 11, 2006
Walk Breaks?
Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Friday, December 08, 2006
Do you have the long run blues?
Everyone has a bad long run. These tough runs teach you how to deal with tough portions of the marathon itself. Try running in a group. It will help you get through tough times because others will be there to help motivate you. Also, by helping others through their tough times, you receive positive internal rewards. Keep up the good work, and as usual...let me know if you have any questions.
Wednesday, December 06, 2006
The point is this: Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles. At this point you have built an excellent base. from marathonguide.com
Monday, December 04, 2006
Record Keeping
If you don't already do so, keep a training log. Use a notebook, calendar, running log, etc. to record at a minimum, the following information: miles run, total time run, and shoe model worn. Records can also be kept on resting heart-rate, weather conditions, running route, your perceived exertion level, and much more.
The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair.
The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair.
Friday, December 01, 2006
Now that you’ve made the commitment to run this year’s race, it’s probably time to purchase a new pair of running shoes. “There’s plenty of tread remaining” you say while looking at the bottom of your current pair. But running shoes are different from tires! The part of the shoe you can’t see, the midsole, provides the cushioning and support and breaks down after about 350 miles and offers little protection after that. Many running injuries can be traced to using shoes that are either too old or those that don’t match your biomechanical needs. Here are some tips for purchasing and caring for running shoes.
Purchase shoes from a specialty running store as their staff have the expertise to outfit you with the correct brand/style based on your specific foot type, foot strike, and stride pattern.
Don’t wait until race weekend to make that purchase as shoes need a break-in period of at least 20 miles; otherwise you may find yourself in medical tent for the treatment of blisters or bruised feet.
Purchase shoes later in the day when your feet have swelled to their maximum size.
To insure an accurate and comfortable fit, bring the socks you use to the store when trying on running shoes. Synthetic blend socks (brands such as Coolmax, Nike’s Dry-FIT) rather than cotton are the best in keeping your feet dry and blister-free.
Be sure that there is about ½ inch of space (a thumb’s width) between your longest toe and the front of the shoe.
To avoid feet that feel numb or tingly, tie your shoes securely but not too tight.
To conserve their life, use running shoes only for running. After their retirement, their useful life can be extended for knocking around town, washing the car, gardening, etc.
Do not machine wash or dry your shoes. Rather handwash them with soap and water or commercial products.
When your shoes become wet, stuff bundled up newspaper inside to accelerate drying time. You may even want to consider purchasing a second pair to use while your other pair is drying.
By Art Liberman
Purchase shoes from a specialty running store as their staff have the expertise to outfit you with the correct brand/style based on your specific foot type, foot strike, and stride pattern.
Don’t wait until race weekend to make that purchase as shoes need a break-in period of at least 20 miles; otherwise you may find yourself in medical tent for the treatment of blisters or bruised feet.
Purchase shoes later in the day when your feet have swelled to their maximum size.
To insure an accurate and comfortable fit, bring the socks you use to the store when trying on running shoes. Synthetic blend socks (brands such as Coolmax, Nike’s Dry-FIT) rather than cotton are the best in keeping your feet dry and blister-free.
Be sure that there is about ½ inch of space (a thumb’s width) between your longest toe and the front of the shoe.
To avoid feet that feel numb or tingly, tie your shoes securely but not too tight.
To conserve their life, use running shoes only for running. After their retirement, their useful life can be extended for knocking around town, washing the car, gardening, etc.
Do not machine wash or dry your shoes. Rather handwash them with soap and water or commercial products.
When your shoes become wet, stuff bundled up newspaper inside to accelerate drying time. You may even want to consider purchasing a second pair to use while your other pair is drying.
By Art Liberman
Sunday, November 19, 2006
Strategy for Success
Back in January, like most of us, you were probably coming up with your goals for the New Year. Perhaps you want to lose 10 pounds, take 15 seconds off your 5K PR, or run your first marathon. So.... how's it going?
Setting goals is just the first step to accomplishing them. Along with taking action we need to develop some management skills. If we don't, we run the risk of our goals overwhelming us. They become just another source of frustration and cause us to give up.
Here are some tips to help you be successful:
Talk about it. This makes your goal real and powerful. Tell everyone what you are doing. Find people who will hold you accountable to continue moving forward.
Don't do it alone. Create support and collaboration with people who share your common interest. Join the local running club, go to a weight watchers meeting or sign up for a spinning class at the gym.
Be consistent and you'll reap the rewards. It takes time to incorporate a new habit. Give it 90 days before you decide to let it go. You must be willing to make sacrifices to get what you want.
If you slip, regroup and start again. Don't beat yourself up if you fall. This is a good time to check in with yourself, see where you are and change your goals if you have changed. Just get moving again soon.
Chart you progress. Many runners keep track of their runs and goals with a log. Anyone can write their planned and completed actions in a day planner or notebook. Keeping track of your daily effort and accomplishments keeps you focused and committed.
Believe in yourself and your ability to get where you want to go. Enjoy what you discover on your path to achieving your goals. Most importantly, celebrate and reward yourself for each milestone you reach on your journey. by Christine Hinton
Setting goals is just the first step to accomplishing them. Along with taking action we need to develop some management skills. If we don't, we run the risk of our goals overwhelming us. They become just another source of frustration and cause us to give up.
Here are some tips to help you be successful:
Talk about it. This makes your goal real and powerful. Tell everyone what you are doing. Find people who will hold you accountable to continue moving forward.
Don't do it alone. Create support and collaboration with people who share your common interest. Join the local running club, go to a weight watchers meeting or sign up for a spinning class at the gym.
Be consistent and you'll reap the rewards. It takes time to incorporate a new habit. Give it 90 days before you decide to let it go. You must be willing to make sacrifices to get what you want.
If you slip, regroup and start again. Don't beat yourself up if you fall. This is a good time to check in with yourself, see where you are and change your goals if you have changed. Just get moving again soon.
Chart you progress. Many runners keep track of their runs and goals with a log. Anyone can write their planned and completed actions in a day planner or notebook. Keeping track of your daily effort and accomplishments keeps you focused and committed.
Believe in yourself and your ability to get where you want to go. Enjoy what you discover on your path to achieving your goals. Most importantly, celebrate and reward yourself for each milestone you reach on your journey. by Christine Hinton
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