I was thinking this morning how since we are about half-way through the year I should sit down and tally up my miles ran so far. I try to keep good track by writing it down, and separating the miles by month. As of this week, I am at just over
300 miles. I have been trying to work in at least one long run a week, but being the mom of four little ones with a busy husband doesn't always allow for that. I am getting to the point where if my energy level is good and the weather is nice, it feels great, especially the long ones where I can ease up and take my time more.
A few weeks ago while running, another runner passed me going the opposite direction - a middle aged man with longer hair and a baseball cap on. He was running at a good speed with these great big strides and he just looked so happy, like he was having a blast. He had a big smile on his face and looked like he was enjoying every minute. It made me smile back in return and put an extra spring in my step. I can't exactly put into words how it changed the way I look at exercising, but it really made me think about how fantastic it is to be able to get out and let your body just have the freedom to let go and burn off some steam. To be physically healthy and able enough to do that is real freedom. I know, I know. Deep thoughts all over the place.
Here are a few things that have helped me this far:
*Comfortable running attire
Good shoes and socks are a must, but the clothes you wear can help you just as much. Not only clothes that are comfortable to wear, but that also do not make you feel self-concious. You don't want to be focusing on constantly having to readjust your outfit. Even if something looks "cute", if it's not practical or doesn't stay in place it's not worth the bother. A good sports bra is essential, you don't want your back or shoulders suffering. Dress for the weather - but remember that the ideal temp for running is about 50/60 degrees so anything hotter than that and you want to be in cool light clothing. When you start burning up a sweat, even 70 degrees feels really hot.
*Distance tracker or timer
Whether you use programs like mapmyrun.com, the Nike running apps, or just the stopwatch feature on your ipod or watch, being able to track your times and distance helps you to push yourself and manage your runs more efficiently. Sometimes I start to feel sluggish or tired, but when I look at my tracker and see that I only have a mile or so left, it helps me kick it into gear and pick up the pace a bit. It's also helpful to go back and look at your stats from your runs to see at what points and intervals along the way you slowed down, sped up, managed hills and elevation, and other circumstances. Especially if you are training for a race, it is very helpful. It's a useful tool to be competitive with YOURSELF and look for ways to improve.
*Make it a game
Pick a marker or something farther in your path and sprint to it. Find someone walking or running ahead of you and try to catch up to them or pass them. f you listen to music, vary your running speed to match the beat. Give yourself little personal challenges and set *small goals each time. One time when I had been running for about 3 miles or so, another lady came bounding onto the running trail behind me all fresh and ready to start her run. The competetive side of me kicked in and I pretended I was in a race and I was not going to let her pass me even though I was getting tired. I sped up and sprinted for a while, and when I looked back she was way far behind. A little immature yes, but kind of fun and the best feeling ever! (sorry lady)
*Set small achievable goals as stepping stones to the big ones
The old saying goes that you have to walk before you can run right? Well yes and no. Sometimes you have to push yourself to prove to your body and your mind, that what they were telling you was wrong. Your mind might be telling you that you can only walk, but your body might be raring to go saying, hey we can do this -- give me a chance! Physically yes, sometimes our body gives off warning signals like cramps or not being able to catch our breath (oooh, believe me I've been there)and it's important to pay attention and take a break when those things happen. But more often than not, it is our mind that pulls the switch and says, nope that's all I can do -- I'm done. Don't believe it! You can begin to build up your distance, endurance, and speed by setting small goals and sticking to them. I figured out early on that if I could run 1 mile without stopping, I could run 2. And so on and so on. This is all coming from my own personal experience and what has worked for me, but the biggest obstacle I had to overcome was not quitting on myself.
*Have a personal mantra
Everyone has a favorite quote. Everyone has experienced something hard or difficult in their lives. Find something that resonates with you, and let that help you through the tough parts. One day I decided I was going to run farther than I had before and the little negative part of me just wanted to laugh and be like, "This is never going to happen. You aren't going to make it. What makes you think you can do this? You know you are going to quit and get tired." Then I had a memory of being in the hospital with Cooper and Kale and thinking the same thing. How in the heck am I going to do this? I don't know how I did it, but I did. And that's pretty much how everything is in life, it seems impossible until you do it. So now, when I'm feeling kind of weak and wimpy I just think about my twin boys, and say to myself -- "I had two big twin babies. I can do this. That was hard. This is just running." I also think about my favorite quote: "A block of granite which was an obstacle in the path of the weak, becomes a stepping stone in the path of the strong." That is some powerful stuff right there. And repeat and repeat and repeat..............
*Cross training
I try and do a couple days a week of free weights and other leg exercises on my days off of running.
I believe it has made a big impact. Also, ab exercises to strengthen the core. I highly recommend the leg pyramid to tone up and strengthen your legs. The free weights help balance out my back and shoulders, along with toning of course. I've had back problems pretty much my whole life and the weights really help as odd as that sounds. Bike riding, swimming, roller blading, playing your favorite sport, or hiking are also some other great ways to do some lower impact exercise and work some other muscle groups. Got to give your knees, shins, and feet a break from the pounding impact of running.
*Take care of yourself
I've learned the hard way that you have to be kind to your body or it's not going to do what you want it to do. Stretching is sooooo important. Taking care of sore muscles and aches and pains can head off big injuries later on. Listen to your body and give it time to heal or rest. Also giving your body the fuel it needs to work hard is essential. Protein and the right amount and kind of carbs is important. As women sometimes we are so focused on the "losing weight" part of the equation that we forget that it takes energy to workout and burn off excess calories and that energy has to come from eating enough good food to get us through. I've gone for runs where I didn't have anything for lunch except a salad, and believe me it wasn't pretty. It's like a car running on fumes, sooner or later it's going to have to pull over and get more gas or it's going to stop working and leave you stranded. Hot baths, ice, ibuprofen or other anti-inflammatory, and a good foot rub from your hubby never hurts either. Also, drink water like it's your job.
*Find a time that works for you
Now that it's summer and my morning routines are a little more relaxed, I've been able to get away for some morning runs. The good thing about going in the morning is it is done and out of the way and it's not too hot yet. It feels good to start the day out right. The flip side for me is I don't have very much get up and go in the morning. My energy level is just not at it's optimum. I so wish I was more of a morning person. When I run in the evening I feel like I have the most energy and get my best distances/times. It feels good to run as the temperature is dipping down and the sun is setting. The flip side to that is you don't want to eat dinner to closely to the time you will go running and sometimes it interferes with date nights, sports, or family plans. Personally it's my favorite time to go, but harder to get away. I've ran a few afternoons lately when it was hot and that was not something I wanted to do again any time soon. When I run indoors on my treadmill, the best time for me was in the afternoon when the twins were napping. It's all a personal preference and what works for you.
*Reward yourself
This can be a hard one for many women if you are anything like me. We tend to not think of ourselves first or do that many nice things that will actually benefit us. New running shoes, downloading new songs to workout to, going to get a pedicure, or going out for a super good treat are a few of the things I've done to just give myself a little pat on the back for sticking with it. Start tracking your miles and set up little rewards as you go.
*Music, music, music
You know that good feeling you get when your favorite song comes on the radio and you instantly feel like your mood is lifted? Having a good running playlist is probably one of the most important things that have kept me motivated and interested. If you're starting to get bored, switch it up. There have been many a time that a song has helped me make it that last mile or picked up the pace. Never underestimate the power of some good beats.
*Stop comparing yourself to others
As the saying goes, comparison is the thief of joy. The point is that you are trying and that is what counts. I always try to remember that I am in competition with no one but myself. At the end of the day, what I've accomplished is all that matters.
I think this about sums it up:
