Everyone has different goals and motivations when it comes to running. For Geoffrey Mutai of Kenya, the sole objective is running at top speed for 26.2 miles over grueling courses. On April 18th, he did just that at the Boston Marathon, finishing the race in 2 hours, 3 minutes, and 2 seconds, setting a new world record for the fastest time ever logged.
While the majority of the running community only dream of running that fast for that long, they too have a passion for racing and pursue their own unique challenges. But why do these individuals dish out registration fees, make time commitments to running, and sign up for races months before the race day? Every one of them has found their own, distinctive reason for why they run. Whether it’s raising money for a charity, running in memory of a loved one, or simply striving to get in better shape, your reason must be something important to you, to get you out the door on cold, rainy days, or to make you drive to the gym after an exhausting day of work. Your reason must be important enough that you can overcome adversity on the way to completing your goal.
After establishing why you run, write down goals that you will accomplish, because “a goal not reduced to writing and reviewed often is a mere wish” (Rem Jackson). And with each objective, be “SMART” (Specific, Measurable, Attainable, Realistic, and Time-bound) while writing the goals. For example, a 20-year female misses training for the sports she played during high school and wants to begin training for a half marathon 4 months away. She will likely have success because she has a specific goal of finishing a half marathon, an underlying reason for why she wants to run, and sufficient training time to be ready for the race day.
Jim Rohn has popularized the concept of the mastermind alliance and he states, “you are the average of the five people you spend the most time with.” Therefore, if there’s someone in your running group who often misses workouts or tries to encourage you to skip your planned runs, maybe it’s time to find a new running crew that shares your aspirations. Even if you don’t dream of running a 2 hour marathon, your reasons for running could be include anything from reducing stress to waking up at 6am to run with Fido.
Whatever the reasons, make it personal, write it down, and always find enjoyment during this journey!
Friday, April 22, 2011
Wednesday, April 13, 2011
Is Spring Training Over Yet?
After struggling early in the batter’s box this season, some have suggested that Derek Jeter should be dethroned from the top of the Yankee’s lineup. At the very least, he could have stayed in Florida a few extra days to tweak his swing mechanics. However, spring training is over for the Houston Astros players and fans are soaking up the warm weather and enjoying the magical first month of Major League Baseball.
Although baseball’s training period ended two weeks ago, runners across the country are currently in the midst of their spring training season. For those who have signed up for summer races, this is the time to keep up with that training schedule, because the balmy showers of spring can change into the pounding heat of summer overnight. In order to get the most of your race day experience, it pays to stay on top of your training.
If the warm weather has piqued your interest to sign up for a race, there are many running program available for free online. Among the most popular plans are those crafted by Hal Higdon, which provide comprehensive guidelines to help runners finish their races healthy and on pace. Whether you’re a beginner toeing the line at your first 5k or a seasoned veteran simply looking to spice up your workouts, Higdon has developed running schedules tailored to your individual needs.
Regardless of what training program you decide on, an important rule of thumb, or in the case of runners: “rule of the big toe,” is the 10% rule. Too often, novice runners get lost in the excitement of training and attempt to run too much, too soon, and inevitably find themselves injured. By implementing the aforementioned rule, you should increase your total weekly mileage by no more than 10% each week. For example, a runner is more likely to incur injuries by rapidly increasing the mileage of 2 miles 3 times a week to 3 miles 3 times a week, because the body may not be physically ready endure a 50% increase in mileage.
Over the course of training, runners may experience sharp pain in their shins, which is usually the result of overuse. Unfortunately for enthusiastic runners, the best cure is to rest and reduce mileage until the pain mitigates. But on a positive note, you may still be able to run on race day. If your event offers multiples distances, you may be able to drop down to a shorter distance race. While minor injuries are frustrating, try to keep in mind the bigger picture: resting your legs for a week or two to mend an overuse injury is much better, physically and mentally, than being on the disabled list and waiting months for a stress fracture to heal. So follow that 10% rule, get off the bench and spit out the wad of gum, because spring training is not over yet for runners!
Although baseball’s training period ended two weeks ago, runners across the country are currently in the midst of their spring training season. For those who have signed up for summer races, this is the time to keep up with that training schedule, because the balmy showers of spring can change into the pounding heat of summer overnight. In order to get the most of your race day experience, it pays to stay on top of your training.
If the warm weather has piqued your interest to sign up for a race, there are many running program available for free online. Among the most popular plans are those crafted by Hal Higdon, which provide comprehensive guidelines to help runners finish their races healthy and on pace. Whether you’re a beginner toeing the line at your first 5k or a seasoned veteran simply looking to spice up your workouts, Higdon has developed running schedules tailored to your individual needs.
Regardless of what training program you decide on, an important rule of thumb, or in the case of runners: “rule of the big toe,” is the 10% rule. Too often, novice runners get lost in the excitement of training and attempt to run too much, too soon, and inevitably find themselves injured. By implementing the aforementioned rule, you should increase your total weekly mileage by no more than 10% each week. For example, a runner is more likely to incur injuries by rapidly increasing the mileage of 2 miles 3 times a week to 3 miles 3 times a week, because the body may not be physically ready endure a 50% increase in mileage.
Over the course of training, runners may experience sharp pain in their shins, which is usually the result of overuse. Unfortunately for enthusiastic runners, the best cure is to rest and reduce mileage until the pain mitigates. But on a positive note, you may still be able to run on race day. If your event offers multiples distances, you may be able to drop down to a shorter distance race. While minor injuries are frustrating, try to keep in mind the bigger picture: resting your legs for a week or two to mend an overuse injury is much better, physically and mentally, than being on the disabled list and waiting months for a stress fracture to heal. So follow that 10% rule, get off the bench and spit out the wad of gum, because spring training is not over yet for runners!
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