Runners, especially long-distance runners, have a lot of time to think about why they run. At some point, you may question why you run and wonder if you should continue to get out there. When that happens, remember one of these motivational running quotes.
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine
"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
-Jesse Owens
"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow, New York City Marathon co-founder
"Running is the greatest metaphor for life, because you get out of it what you put into it."
-Oprah Winfrey
"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
-Sir Roger Bannister, first runner to run a sub-4 minute mile
"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner
"The miracle isn't that I finished. The miracle is that I had the courage to start."
-John Bingham, running speaker and writer
January 30, 2011
January 14, 2011
Eating during Long Runs
From Runners World
You’ll burn roughly 400 to 600 calories per hour during your run, but your body can absorb only 240 to 280 calories per hour. That’s a difference of around 140 to 300 calories! You’ll never dig out of this deficit, but eating early and often will keep you from bonking.
Early on, you can survive on gels and other carbs, but after four hours, add one part protein to four parts carbs. This mix can be found in most sports bars.
After 10 gels or energy bars, it’s doubtful you’ll feel like another, so try get your mits on real food. Sandwiches, potatoes, pretzels, nuts, winegums, oranges and bananas will do the trick.
Sip on sports drinks or coke at the water stations.
Remember to keep it small!
And the ever vital rule: test it out before hand! You never know how your belly will react to the combination of certain foods and extreme exercise! Race day isn’t the time to see if a slice of pizza gives you the added oomph…
You’ll burn roughly 400 to 600 calories per hour during your run, but your body can absorb only 240 to 280 calories per hour. That’s a difference of around 140 to 300 calories! You’ll never dig out of this deficit, but eating early and often will keep you from bonking.
Early on, you can survive on gels and other carbs, but after four hours, add one part protein to four parts carbs. This mix can be found in most sports bars.
After 10 gels or energy bars, it’s doubtful you’ll feel like another, so try get your mits on real food. Sandwiches, potatoes, pretzels, nuts, winegums, oranges and bananas will do the trick.
Sip on sports drinks or coke at the water stations.
Remember to keep it small!
And the ever vital rule: test it out before hand! You never know how your belly will react to the combination of certain foods and extreme exercise! Race day isn’t the time to see if a slice of pizza gives you the added oomph…
January 2, 2011
Stick to Your New Year's Resolutions
If you're like the majority of people who make New Year's resolutions, your goals are probably related to health, weight loss, and fitness. And, since you're visiting this site, your resolutions also most likely have something to do with running. Here are some simple strategies to help turn those resolutions into reality.
Choose Realistic Resolutions
Picking New Year's resolutions that are not realistic for you is just setting yourself up for failure. Your chances of achieving your goals are much better if they're realistic. Of course, it's always fun and inspiring to dream, but try breaking your ultimate goal up into more manageable, realistic goals that could lead you to it.
For example, you're not going to run a sub-25:00 5K if your current personal record is 35:00, but you can start taking steps toward getting faster.
Don't Take on Too Much
When choosing your resolutions, don't try to change many different things at once. You'll burn yourself out and won't accomplish any of your goals, leaving you feeling disappointed and defeated. Instead, focus on a few key goals and the steps you need to take to reach them.
Write Down Your Plan
Write out your plan for achieving your goals. Writing down your resolution and the steps you're going to take can be very motivating. It will help you make your goals specific, not vague, and will force you to commit to your resolution.
Set Small, Attainable Goals
If you have a really ambitious New Year's resolution, such as running a marathon, make sure that you have smaller, attainable goals with measurable results along the way. They'll help you track your progress and prevent you from getting bored or discouraged.
For example, if your resolution is to lose 25 pounds, your first goal could be to lose 5 pounds. Or, if your goal is to complete a half-marathon, first try to run a 10K or shoot for a personal record in the 5K. An added benefit of setting smaller, attainable goals is that even if you don't meet your ultimate goal, you'll still have achieved other accomplishments along the way.
Make Your Goals Known
Telling friends and family members about your goals means that people will be holding you accountable and supporting you along the way. Your goals will also seem more real if you talk about them, rather than keeping them to yourself.
Keep a Journal
Tracking your runs in a journal is a great way stay motivated. Even if no one else sees it, it can help hold you accountable. It's also a good place to record your goals. When you hit a rough patch in your training, you can go back and get inspired by how much progress you've made. Reviewing your positive steps will also make it harder to go back to your old habits. You can use a simple notebook to keep a journal or buy a training log that's just for runners.
Use a Schedule and Get Organized
Deciding to go for a run when you feel like it isn't going to work for most people. Look at your weekly schedule and figure out when you're most likely to have the time for running, cross-training, or whatever activities are going to help you reach your goals. Get everything you need to help accomplish your resolutions, so you can't come up with easy excuses. For example, if you only have one pair of comfortable running shorts, buy some more running clothes so you can't use "my shorts are in the wash" as a reason not to run.
Cut Yourself Some Slack
You're going to experiences some setbacks on the road to achieving your resolutions. Don't let one or two slips make you give up. Think of setbacks as opportunities for growth and don't beat yourself for not being perfect. Try to stay positive and get back on track.
Reward Yourself With Each Goal
If you've reached a mini-goal or you're stuck with your resolution for a month, treat yourself to something special. But, try not to use food as a reward. Instead, treat yourself to something non-food related that will benefit your running, like a professional massage or some new running clothes or gear.
Find Support
Sticking to your resolutions is much easier when you have back-up. If you have specific running goals, try to find a running group in your area and meet with them for regular runs. You'll learn more about running and be motivated to run if you know there's a group of people expecting you.
The social aspect will also keep running from getting boring. If you can't find a running group, try to get a friend or family member to be your running buddy, so the two of you can hold each other accountable.
Choose Realistic Resolutions
Picking New Year's resolutions that are not realistic for you is just setting yourself up for failure. Your chances of achieving your goals are much better if they're realistic. Of course, it's always fun and inspiring to dream, but try breaking your ultimate goal up into more manageable, realistic goals that could lead you to it.
For example, you're not going to run a sub-25:00 5K if your current personal record is 35:00, but you can start taking steps toward getting faster.
Don't Take on Too Much
When choosing your resolutions, don't try to change many different things at once. You'll burn yourself out and won't accomplish any of your goals, leaving you feeling disappointed and defeated. Instead, focus on a few key goals and the steps you need to take to reach them.
Write Down Your Plan
Write out your plan for achieving your goals. Writing down your resolution and the steps you're going to take can be very motivating. It will help you make your goals specific, not vague, and will force you to commit to your resolution.
Set Small, Attainable Goals
If you have a really ambitious New Year's resolution, such as running a marathon, make sure that you have smaller, attainable goals with measurable results along the way. They'll help you track your progress and prevent you from getting bored or discouraged.
For example, if your resolution is to lose 25 pounds, your first goal could be to lose 5 pounds. Or, if your goal is to complete a half-marathon, first try to run a 10K or shoot for a personal record in the 5K. An added benefit of setting smaller, attainable goals is that even if you don't meet your ultimate goal, you'll still have achieved other accomplishments along the way.
Make Your Goals Known
Telling friends and family members about your goals means that people will be holding you accountable and supporting you along the way. Your goals will also seem more real if you talk about them, rather than keeping them to yourself.
Keep a Journal
Tracking your runs in a journal is a great way stay motivated. Even if no one else sees it, it can help hold you accountable. It's also a good place to record your goals. When you hit a rough patch in your training, you can go back and get inspired by how much progress you've made. Reviewing your positive steps will also make it harder to go back to your old habits. You can use a simple notebook to keep a journal or buy a training log that's just for runners.
Use a Schedule and Get Organized
Deciding to go for a run when you feel like it isn't going to work for most people. Look at your weekly schedule and figure out when you're most likely to have the time for running, cross-training, or whatever activities are going to help you reach your goals. Get everything you need to help accomplish your resolutions, so you can't come up with easy excuses. For example, if you only have one pair of comfortable running shorts, buy some more running clothes so you can't use "my shorts are in the wash" as a reason not to run.
Cut Yourself Some Slack
You're going to experiences some setbacks on the road to achieving your resolutions. Don't let one or two slips make you give up. Think of setbacks as opportunities for growth and don't beat yourself for not being perfect. Try to stay positive and get back on track.
Reward Yourself With Each Goal
If you've reached a mini-goal or you're stuck with your resolution for a month, treat yourself to something special. But, try not to use food as a reward. Instead, treat yourself to something non-food related that will benefit your running, like a professional massage or some new running clothes or gear.
Find Support
Sticking to your resolutions is much easier when you have back-up. If you have specific running goals, try to find a running group in your area and meet with them for regular runs. You'll learn more about running and be motivated to run if you know there's a group of people expecting you.
The social aspect will also keep running from getting boring. If you can't find a running group, try to get a friend or family member to be your running buddy, so the two of you can hold each other accountable.
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