Rob Hanley of our clinic in Dooradoyle in Limerickbrings us to part 3 of our Winter Running blog. Today Rob discusses how to get motivated to jump off the couch and run outside.
“Running is a big question mark that exists every day. It asks you, “Will you become a marathon runner or become strong today?” Peter Maher, Canadian marathon runner.
When you strip it down to its basics, all you need to run are running shoes and willpower. We all know it, Irish winters are cold, they’re wet and they’re dark. After a long day at work the last thing you want to do is go out on it. Go though, and there’s nothing like sitting by the warm fire later after a good run. It’s getting off the couch that’s the hard part.
Set achievable goals
Goal setting is key, as when we have a specific goal in mind, it is much easier to train. Choose a specific run you want to do and set a date for it. Put yourself under a bit of pressure – tell others about it, now you’re locked in. Post your workout schedule at home and at work so you have constant reminders of your goals. Celebrate your achievements too. Display medals or photos from your races so your achievements keep you motivated.
A good thing to do is pick a race that you run every year. You’ll look forward to training and running the race, and you’ll be motivated to keep your streak alive. Try to get a few friends or family members to do the race with you so you can all make it an annual event.
Be prepared
Keep a bag full of running clothes and shoes in your car or at work. You’ll be ready to take advantage of any unexpected opportunity to run. Keeping your gear ready for use by the front door can also help you form a habit. Use the same process every time so you don’t waste time looking around for your gear.
Get up off the couch
Go run to the door and get dressed
Grab the keys and leave.
Now you’ve gone from living room to outside running in a minute. If you’re pressed for time, even if you can only run for 20 minutes, a little running is better than no running and will help you maintain your running habit.
Think of the health benefits
One of your goals with jogging may be to improve the way you look and feel. So be sure to periodically remind yourself of the health improvements you are making. Get your blood pressure checked or step on the scale and check your weight. Think about how much more energy you have and how you now have a healthy way to relieve stress.
Run in the morning
Whenever I run in the morning, I always feel like I gained a few hours in the day. If I leave it until the evening, I often feel the pressure to run and fit everything in, but if I’ve already done my part that day, I’m happy.
Get a running partner
It’s much easier to run with someone. You’ll be more likely to go if you know the other person is waiting for you, and it’s much easier to push yourself with someone else there. Try to get a friend or family member to join you, even if it’s just once a week. Even if they’re slower than you, you’ll find that helping someone else will help get you excited about running again.
Time alone
This works very well for me. It helps me push harder during my run and gradually faster times are great feedback to show that your effort is paying off. Start counting your run as soon as you start. At your turning point, press the split button on your watch or simply mark your time. Try to increase your pace on the way back, aiming to beat your time in the first half. There are many smartphone apps available these days that can record your time, distance traveled, calories burned and track your progress. This can help add some motivation when you can clearly see proof of effort being put in.
Run your errands
You can literally “run” some of the chores you need to do. The next time you need to pick up milk or send a letter, run to the nearest grocery store, post office or mailbox instead of driving there. (You can walk home if you have stuff to carry, of course). If you’re lucky enough to live within walking distance of work, try running home, taking the long way if you have to. Take itdog for running instead of walking.
Part 4 of this blog is coming soon, so keep your eyes peeled! In the meantime, if you are thinking of starting an exercise program, you may want to discuss this with one of our Licensed Physiotherapists. You can make an appointment with us until by clicking here.
