And too often that little subconscious voice responds - I don't have time, it's too cold / hot / icy / humid / windy * (* delete if applicable).
Or sometimes inexplicable martyrdom kicks in - "no, I really have to clean the oven / take out the trash / talk to a partner / at home school offspring / clean up a pet",
You name it in the last decade of racing - I've used the lot.
And if we're being honest, there aren't many of us who haven't ... I bet even Paula and Usain (more of these two later) sometimes turn around in bed and press the repeat button.
The point is, running is more about your head than your legs or your lungs - Runner's World magazine recently suggested it was 90% mental, 10% physical. And who are we to talk to the national media?
And just as we can train our bodies to perform better, we can also train our heads. It's all about the M word - motivation.
Don't tell all my friends in sports psychology, but a lot of it is common sense.
For example, joining a running club (and I know a good one) requires a level of commitment that takes away the decision-making process. If you know you've signed up - and paid for - for a 9:30 a.m. running class on a Monday morning - it's already in your agenda and the oven / bins can wait.
One thing this pandemic has shown us - as well as how there really isn't anything decent on TV and that it's possible to cook dinner with a pot of yogurt, a carrot, and a can of lager - is that running with just one other person is so much easier to engage.
There's also the matter of timing - get up in the morning and put on your undercarriage (harder on owls than on larks) and you're halfway there. Or put on your undercarriage at work, drive home and then head to the park before opening the front door. In other words, minimize those tempting distractions.
And of course, there's always the fridge door - write down the sessions you're going to do this week, stick it on the fridge then check them off. Better yet, put a photo of your sweaty face on the JogOn cat and motivate anyone who still pretends to clean the hamster cage when they know they should climb a hill for 90 seconds 10 times….
Once we start running, it's all about staying motivated. Again, this subconscious voice has a habit of trying to tell us to slow down / stop / turn around, especially in the first few strides.
This is where visualization comes in. And there are two approaches: association and dissociation.
The association is according to the textbooks, "A mental checklist of your technique" (basically us in your ear but without the bad jokes and whistles) so think to yourself, 'Am I getting up, Am I lifting my knees, Am I breathing right? '
Once that is done, you can turn to Disassociation, "Think of everything but running". Some people have a “mantra” that they repeat, others make a shopping list or plan a vacation (virtual of course).
Paula apparently counts to 100 while Usain - as he would only hit 6 - visualizes the finish line and how he will feel.
And what suits them is surely worth a try. Imagining a reward or a positive outcome is a powerful motivational tool whether we are doing a JogOn session or an organized run.
For some of us, the idea of a PB is enough to push us a little harder, while for others, it's a G&T.
So the next time you step out the door for a run, give yourself a motivational pat on the back, then remember this simple technique, 'Tune in then Tune Out' ... and before you go. realize that you'll be back home, posted on Facebook and ready to take out the trash….
If you’ve never run before or you’ve had a long break from course, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about running and follow a beginner’s schedule, you’ll be well on your way to starting a new course habit.
At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty course store to get spécialiste advice on buying the right course shoes. An professionnel at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style. If you already have running shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out running shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re course outdoors, make sure you follow some basic tips for how to dress for hot weather course and cold weather course, so you stay safe and comfortable.
As your résistance improves and you start running longer, you may want to invest in some technical fabric running clothes and other basic course gear, such as a course belt, good running socks, and a running hat. Some runners also like to have a course watch to track their times and mètres.
Before you get started with course, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short partie and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re course and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their résistance and sport improves.
Before you start any course workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when running. You should be able to carry on a conversation while course, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your groupes musculaires will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after course.