Motivation and You

 
 Where do you get your motivation? Have you ever stopped to think about it?

   I think about it a lot when I am running, especially on those tough days when I'd rather be eating chips and watching T.V. than doing hill sprints or an endurance run. Sometimes it helps to reaffirm why you do what you do to keep your mind and your goals locked in to a single unit of "getting it done". Listed are a few of the motivations that drive me to run. Take a look and then think about your own.

Internal

~Running makes me feel good and keep my mind sharp
~Achieving a goal that I set gives me a great sense of satisfaction
~Proving to myself or others that I am strong enough to persevere
~After a run I feel more calm and centered

External

~Running keeps me in great shape
~I love to see the progress of running faster/farther that I though I could
~Enjoying the seasons by being outdoors
~Inspiring others by leading by example

These are just a few of the many motivations that drive each and every one of us. Many times it is as simple as reviewing your motivation to keep yourself moving toward the goal of being the best runner and person that you can be.

The importance of running shoes.

                            

The importance of running shoes.

  There is no piece of running equipment that is more important that your shoes. Having a good pair of shoes that fit you well and that are in good shape makes a big difference in your comfort and form. Modern running shoes are build to help support your legs and feet to aid in lessening the impact on your joints and muscles which will get you running longer more comfortably and recovering faster afterwards. There are a lot of different brands and styles (not just colors, but how they react with your feet) to select from and it can be a bit overwhelming. The best place to start is at a good running store. First off, they will carry the most trusted brands of running specific shoes, and secondly, the staff are very knowledgeable about what models are made for what style of running. They are usually avid runners themselves and can give you fantastic advice about running gear and local races and much more.

  It all starts with the fit. When you go to purchase a new pair of running shoes, be prepared to try on a few pairs and actually run in them. The staff will ask you about your experience level and what you plan to use the shoes for (casual training, 5K, marathon, trail, etc) and then observe you running on a treadmill to see if you need extra support for feet that turn slightly in or out. Then they will have you try the models that best match your level, goals, and running style. The key is to choose with your feet, meaning that you want to pick the shoes that feel the best regardless of how they look. I know we all want to look the best when we are out on the running path cruising along, but it is more important to have shoes that fit well and help you reach your fitness goals then ones that look great but leave your legs and feet sore and blistered after each run. 

  You should get new shoes about every six months if you run consistently, or at least once a year if you are casual runner. If you can't remember when you bought the shoes that you are running in now, you should probably get a new pair. You will be surprised how much better a good and new pair of shoes will feel on your runs. 

  There are now quite a few great running stores to choose from. Listed are a few of my favorites:

http://www.runningawaymultisport.com/

http://www.fleetfeetchicago.com/

http://www.universalsole.com/

Running is Boring....Or is it?

Tired of your same routine? Can't find the motivation for the miles? Well, running is as much of a mental game as it is a physical one. Keeping your head in the moment can be tough with the repetitive motions of running so we need to have some tools to help break up the monotony. Here are a few ideas to spice up your workouts and keep you fresh.

Change your pace

If you always run at the same pace you are doing yourself a disservice. Try to do some shorter runs at a quicker pace and challenge your cardiovascular limit. Time yourself for a particular distance and try to beat that time once a week. It is good to add some faster runs to your schedule to increase your fitness, but try to limit them to once or twice a week. On the flip side of that coin, run at a slower pace and increase you distance. Try for a distance a bit longer than you have done before. This is a fun way to discover some new scenery. Tempo runs are a good way to mix it up, changing your pace up and down in one workout. Example: Easy pace for one mile, then 5 minutes at a quick pace with a 2 minute easy run recoveries. Repeat 4 times, and back to one mile easy cool down.

Use music

Create play lists that match the intensity of your run. Nice and easy, down tempo songs for long runs, or even audio books. Blues, jazz, singer songwriter, and instrumentals all work great to keep you at a smooth steady pace. Bring it up for quick runs. Rock, hip hop, pop, and dance will get those feet moving and push you to you limit. Music is a great tool for running but remember to go natural every once in a while and take in all the sounds around you.

Run with a group

Having a good conversation will make a long run fly by and will keep you at a comfortable pace. You want to find a group that is friendly and that runs at your level. Not only does it make the runs go by much more quickly, but it will also hold you more accountable to show up for the workouts. It is also nice to meet people that are on the same fitness path as you, and learn tips and tricks from the more experienced runners in the group, as well as all the hottest races in your area.

These are just a few of the ways to make your runs more exciting and enjoyable. What are your some of your favorite things to do on a run? Share your thoughts.