Did you make a Running Resolution?
Now that the holiday celebrations are over and the New Year has begun, many people will set goals to lose weight. One of the most popular and least expensive ways to get started is to get out on the road and start running. Well before you start putting miles on your body take a look at a few suggestions to help you keep your Running Resolution!
Running Resolution Tip #1 – Be Realistic
If you are not currently running, it is highly unlikely and not suggested that plan you first Marathon for March. Setting a goal for a marathon too soon will actually put yourself on the fast track to burnout or worse injury. The most appealing aspect of becoming a distance runner is that you don’t need a certain number of certifications to sign up with a local running group or to get out with a group of friends. Regardless of if you are running one mile, 5k, 10k, or longer you are still winning the health battle by getting active. So before you even put a running resolution in writing, think of your present health state and ability level and set a realistic goal. It could be a brand-new race range (5k, 10k, etc), decreasing your resting heart rate in a 1-2 month period of time, increasing your mile pace by a modest quantity, and even committing to cross training at least once a week in order to improve strength.
Running Resolution Tip #2 – Use the Numbers
Information is power, so keeping a journal will go a long way in helping you keep your running resolution. There are many apps you can use to help you track your mileage: RunKeeper, MapMyRun, and Strava to list a few. If you have a history of running, look back at the previous year. How many days a week did you run? How many miles per week did you cover? What was your average mile pace? Perhaps your running resolution may be to improve your mileage by 10% per week or to run more consistently in your week. Maybe you ran several races last year and you are wanting to challenge yourself by attempting a longer distance. It’s important that your running resolution is practical and provides you space for errors. It would certainly be amazing to say you ran every day in 2014, but if you miss that target early in the year, then that throws your motivation off track for the upcoming months! Whatever your situation may be, select something that is a challenge but attainable.
Running Resolution Tip #3: Consider Your Fuel
What you consume throughout the day plays a huge role in how you feel when you run. For example, eating foods with too much fiber or fat might actually shorten your run or at least your desire to continue running, as could going out on an empty stomach. Keeping your running resolution is hard enough without your food selections throwing you off track, so keep tabs on what you’re consuming throughout the week, how those foods make you feel during your run and plan your meals so that you can get the most out of each run. Depending on when you run you may want to follow these guidelines: 3 to 4 hours before your run, have a meal with 50-60% carbs so that your body will have an available fuel source for your run. Having a carbohydrate-rich snack 30-60 minutes prior to lacing up your running shoes and heading out the door can help you to have energy while running. For carbohydrates, think of a piece of fruit or a piece of whole grain bread with some jam. Some other fantastic fueling options are healthy proteins like nuts, eggs, natural yogurt and smoothie mixes. To effortlessly track your fuel alongside your running, make certain to link MyFitnessPal with RunKeeper or other running technology!
Running Resolution Tip #4: Get Friends in on It
If you make a resolution and don’t write it down or tell anyone about it, do you really think you will follow through? As soon as you establish your running resolution, inform your friends and family about it! In doing so, you create extra accountability for the choices you’re making throughout the year. If you’re tempted to bypass a run or quit entirely, they can encourage to continue going. Better yet, invite your friends and family out ahead of time for a run– in this way you’ll be less likely to oversleep or skip if the weather conditions are less than excellent (Hint: there’s no such thing as ideal conditions all the time!).
Running Resolution Tip #5: Start Now
Whatever your running resolution is, the truth is it will require some level of sacrifice. You’ll have to get up early, workout during your lunch break, get home from work later, and even miss out on the occasional social event to have the time to get your run in. You might think you’ll have more time and inspiration once the weather condition gets better and the days get longer, but, that could also be wishful thinking. Rather than wait for everything to fall into place, start today! If you can develop consistent habits in less desirable weather, then when better conditions come around running will be that much more enjoyable. One interesting stat reported by RunKeeper – runners who worked out in January were 3 times as active as those runners who didn’t get a workout in at the start of the year. So apparently there is a good reason to get started and start now!
Finally, your running resolution is made to encourage you, challenge you, keep you consistent and help you become a healthier version of you! I hope these running resolution tips will assist you in making this year an awesome running year!
To YOUR Success and a Healthy Year Running!!
P.S. Please share this post on Running Resolution Tips with friends and family who may benefit from the information and please add your additional tips in the comments section below.
Recommendation for athletes and for people looking to take control of their health:
While the recommendations on this page are a good starting point, you’ll get a lot more benefit when you include a wider variety of exercises. So to improve your athletic ability, reduce injuries and really take advantage of all the stretching exercises on offer, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).
In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.
The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you where ever you go.
The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you’ll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself for more snow skiing stretches along with stretches to help prevent other sports related injuries!