MISSION COMPLETE: How to Become a Better Runner in 30 Days Series

#30 Mission Complete

SNAPSHOT

I must be honest, 30 days of writing in a row contained some struggles but after completion, just like training and racing, I am a changed person, more experienced and I hope a better writer. It was a positive experience and I feel a sense of accomplishment. I set out a challenge, stuck with it, and had fun along the way.

DIGGING DEEPER

At first, it was easy to find topics to write about. Oh, course I had to cover female training, sleeping, shoes (part 1 and 2), winter running, gear (including watches), treadmills, training plans, and sitting. But then came the inspirations day by day, like listing my runner’s phone uses, and when to stop or start running. The polar freeze brought topics of training partners, motivation, Minnesota play, and strength training. I love reading so I naturally shared favorite authors and books, as in Fatigue Tolerance, Fast or Slow, Older Runners, Runners Stretch. Topics close to my heart crept into the blog with Run Like a Kid, No Pretty Runners, A Runner’s Will, and Rest Days. My training partners brainstormed and uncovered a few gems like Runners Vacation and Running Friends.

Through all of these posts I shared knowledge and experiences along with links to articles and shopping. I hope this 30 day series is a resource for you and your training partners for many years. An added SEARCH BAR at the bottom of the page will aid you in finding the information you seek. Please share the posts in order to help others find joy in running.

Although my 30 days are up, I am not powering down the computer, since I have plans for weekly blog posts. And I am excited to bring into the discussion guest bloggers whose experience and viewpoint can enlighten us all. I am hoping to find another blog that will give me the chance to share my love for running with their community as a guest blogger. Perhaps these first ventures into select topics can continue to mature into published articles.

SOLUTION

Tomorrow when I wake up and don’t need to complete a blog, I will be sad, for I will miss our time together.

I am a learner, wanting to grow and grow. If you have ANY feedback for me as a writer and coach, please contact me. I value your thoughts. Thanks, friends!

LAST POST — This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

No Pretty Runners: How to Become a Better Runner in 30 Days Series

#22 No Pretty Runners

SNAPSHOT

Run Strong, Run Fierce

DIGGING DEEPER

I was just at my local YMCA for a swim technique lesson for my daughter, taught by my oldest son. He has years of experience and can see errors and give simple cues to communicate improved technique. However, there was one cue he most likely wouldn’t think of that I know all too well. I called my daughter over and said, “Don’t be pretty, be fierce, be ugly, be strong. No more prettiness. The race is not won based on how pretty you are in the water, it is won by the first one to hit the timing pad.” She jumped back into the water and immediately her stroke was fixed. My son’s cues could work once she let go of trying to look pretty.

I am surprised by how often I actually see “pretty running”. It looks bouncy with smooth slower movements. The sad part is that the runner wastes so much energy trying to look pretty instead of using that same energy to run forward faster. Often the runner is not using their glutes to run forward. Instead, they are lifting their knees and reaching forward with the foot landing in front of their hips. It probably feels pretty and energetic. However, it is not fast. It may look good for a photoshoot but won’t get you to the finish line ahead of your competitor.

A few months back, a runner I work with sent me a video clip of her stride/gait and we talked over the phone. I gave her a few cues to think about while running. Her next run was 30 seconds per mile faster and it wasn’t any harder. The difference? Well, she changed her purpose while running, from looking pretty to moving forward with strength.

This is not just a female tendency, trying to look pretty. I notice males running throughout town also trying to look good while running. I will let you in on a secret. You already are impressive. You are NOT on the couch eating ice cream wishing you had energy and motivation. You are running and becoming more healthy. You are strong and accomplishing.

Be a STRONG runner. Make each movement help you to run forward. Have a slight tilt forward from your heels (not waist), push off with your foot, pull your foot to the same height as your knee, swing your leg forward, drop the foot letting it land just under your hips. At times while you run, think of the muscles you are using and flex them, using them to their fullest extent and increase your body awareness. If this is all too much to think about, just run forward with strength forgetting about any passersby.

In your next race, endeavor to be a strong fierce runner, using all your body to touch the timing pad first.

SOLUTION

“Don’t be pretty, be fierce, be ugly, be strong. No more prettiness. The race is not won based on how pretty you are in the water (or on the road/trail), it is won by the first one to hit the timing pad.”

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Run Like a Kid: How to Become a Better Runner in 30 Days Series

#21 Run Like a Kid

SNAPSHOT

"Young people think outside the box, because they don't know there is a box. Their minds haven't been programmed to say no that's not possible." George Lucas

DIGGING DEEPER

The opportunity to raise four children that are drastically different in personality and interests has taught me so much about people and the world around us. To see these personalities grow up from day one to now almost 17 (son has made that almost point very clear), has grown me as a runner and person. With freedom children/teens observe and dare for rewards.

FREEDOM

Many children display freedom and independence from societal norms.

Watch children run. Often, they run fast as if they will never run out of energy. Children understand tangents. Instead of making wide turns or going with the racing crowd, they may take the shortest route possible. They understand how to train: using sprints, intervals, and rest at just the right points within the run. We could do well playing with running (fartlek workout) as they do.

OBSERVE

Children look around while they run, noticing the world around them. There is abundance and wonder surrounding us. Have you stopped to stare at a sunrise, lately? Do you see figures/shapes in the clouds? Do you wonder and ask questions?

DARING

On Sunday as I watched swimmers from age 6-18 power through water (a liquid wall) with limited air, I marvel at their courage and drive. You too are courageous and daring when you toe the start line of a new race. You too can believe in accomplishing the difficult.

REWARDS

Children love rewards. As a lover of games, children are quick to participate because of the chance to be the winner. Rarely do you get children’s interest without declaring what is at the end of the road, the purpose of the journey, the reward. Have you designed your running routes to involve rewards and locations of interest?

Does your box have windows and doors?

Do you, as a runner, live within others’ expectations?

What unnecessary boundaries within your training and racing have you set? Can you explore new training theories? What race have you ruled out that you need to find courage to attempt?

• Consider a 10 day training week instead of 7 day.

• Consider less mileage or more mileage.

• Consider sprint workouts (not in cold air).

• Consider running without bio feedback (no watch).

• Consider racing in an open or masters track meet.

Dare to run like a kid!

SOLUTION

BE FREE, Run FREE

Read a favorite ADK Sports article of mine about KIDS AND RUNNING

Minnesota Play: How to Become a Better Runner in 30 Days

#18 Minnesota Play & Sub Zero Update

SNAPSHOT

The Polar Vortex only happens once a generation and Minnesotans know how to wait it out and then get right back into weekend play.

DIGGING DEEPER

It is all over the TV, newspaper, and news feeds, the Polar Vortex’s crazy temperatures and wind chills. This past month I have been studying World Geography and been more aware of the Polar freezing temperatures. Having those temps in Minnesota has been a surprise to me. I can imagine North Dakota having low wind chills, but Minnesota shouldn’t get that cold. A New York friend commented that it was time for me to move back to NY. You have had good snow lately but there is much to miss in Minnesota, as there is in New York also (Adirondack Mountains!).

I guess the novelty has kept my spirits high. It also helped that our FIRST, yes first, real snowfall of the season came on Sunday night, 3 days ago. A good friend, native Minnesotan, says this is just a crazy odd winter.

The four days off school, the first being a teachers workshop and rest from the cold weather, has added to the adventure. The first day I squished a YMCA membership sign up errand in between swim practice drop off and pick up. The thought of four children/teens and me stuck in a house for days without not a chance of activity was the driving force to explore our local Y.

How truly glad I am for the role of the YMCA in local communities. Our daily adventures there this week have kept this mom/runner sane and the kids super happy! Normally when I can’t run because of weather or bad roads, I can ski instead. But when even skiing is not an option, I either have to run steps in my house or find a way to be active somewhere else. And since the kids would not last long running steps and with the school buildings all closed, this active family needed the Y for this Polar Vortex.

I remember my first Y membership in Moline, IL. It was just after my second child’s birth and I saw a TV commercial. Even though my husband and I had so little money (and I mean so very little money), it became a priority for me. It was my first time to be working out since with my college running team. I quickly found the classes to release my emotional and mental strain of being a new mom. It saved me, as a mom, day after day.

And so when we move to Horseheads, NY, I quickly connected with the local Y and got way into a true kickboxing class. If the teacher had eaten a generous meal the night before, we were in for a very difficult workout. But I love challenges, so I would give my absolute all. It also was a time in my life that I had strains at home and the act of hitting something without hurting anyone helped for me to work through my frustrations and leave the class ready to be kinder.

The next Y came with our move to Niskayuna, NY (Albany area). The nearest, most family-friendly Y was in Clifton Park and it became our new home away from home. For 8 years I stepped through the entrance doors three times a day with participation in running groups, kid’s classes/swim team, and coaching in the evenings.

An image that can be found on the SSYMCA walls

Yet life still made its next twist and turn and landed us in Minnesota. For a year and a half, the family and I spent our active time within nature throughout our community, running outdoors on trails, kayaking, swimming, nature walking, boating, sledding, ice skating, and Nordic skiing. Well, until like I said before, the Polar Vortex sent us into the welcoming arms of our local Y. And so the story of the Y’s impact in our life will continue. I huge thanks to all those that keep the core of our community growing, active, and together through working at our local YMCAs.

Brrr…

Another thanks to our furnace. It is not a person or group of people but I am sure thankful that it has not given up on the demand of keeping us warm and safe. With wind chills in the -50s at night and the actual temps during the days (with the sun shining) at -30 degrees, I feared the loss of heat in our home. These days have shown me the value of a comfortable and safe home to dwell in and come home to.

And Minnesotans are certainly good at hunkering down, being patient, and entertaining themselves (incredible talent in crafting and woodworking, often displayed at craft fairs and farmer’s markets throughout the year) while they wait for the fierce cold to move on. You must know too that Minnesota in the summer can reach 100 degrees and with very high humidity.

These Minnesotans are flexible and find ways to enjoy all the normal Minnesota temps and outdoor activities. I find it funny that it is NORMAL to leave your boat, camper, snowmobile, ice house, and regular trailer parked throughout your yard. Minnesotans love the outdoors and love to play. Friday afternoons everyone leaves town to go north to play, winter or summer. And don’t you dare plan anything on the fishing opener weekend or hunting season, everyone will be gone with plans to play with family.

SOLUTION

Minnesotans haven’t complained about the Polar Vortex, just made funny jokes and found ways to wait out the frigid temperatures. Thanks Minnesota, for your kind and patient culture.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

When to Stop Running: How to Become a Better Runner in 30 Days

#15 When to Stop Running

SNAPSHOT

Choosing a right turn or left turn on our running route is quite easy but deciding when you should not run at all is mentally exhausting.

DIGGING DEEPER

After 17 years of running training, I have found a few road blocks causing me to stay inside, cross train, and seek help. I have also spent many a mornings or afternoons either making up excuses or wishing away real reasons I could not run. So I hope my experiences will help you the next time you hit a road block or low motivation.

RED LIGHT

STOP RUNNING WHEN

Increased Pain While Running - If a pain gets worse while you are running, STOP. Stretch the surrounding areas and then try again for a few steps. If the pain is still worsening, call for a ride home. (Caution a several mile walk home may end up extend your recovery time.)

Limping While Walking - Mailbox test. If you can’t walk to your mailbox without pain or a limp then you can’t run. Doesn’t count if you just got off the sofa, warm up a bit by moving around the house before preforming this test.

Past Injury Symptoms Reoccur - Take the day off and do your rehab routine. Hopefully an extra day of rest and PT exercises will stop the possible injury before it becomes a problem.

Sickness Below the Neck - NO RUNNING! Seriously don’t even think about it.

Swelling - No running, swelling is a hint from the body that something is not right and your body is trying to heal. Patience please.

Signs of Heat Exhaustion, Heat Stroke, Frostbite - When the temperatures are extreme, prepare for the situation and be alert watching for symptoms.

Overtraining - Know by heart the symptoms of overtraining and watch out for them in yourself and your training partners.

Thunder or Lightning - Not worth the risk! Find shelter!

YELLOW LIGHT

BE CAUTIOUS WHEN

Mild Sickness Above the Neck - Easy light running can help a clogged nose or little headache.

HIGH Level of Emotional Stress - Easy running only. Be careful to not train hard during high emotional periods of your life. Your immune system is responsible for fighting sickness, when during a chronically stressful period there is less communication within the immune system and therefore less healing in the body.

You’re Not Ready - Whether it be low fitness level or the injury recovery stages, there are fitness/strengthening levels to achieve before taking the next step. Be patient and allow fitness adaptations and strengthening to occur before attempting the next challenging. Build a solid foundation so you don’t topple over later.

Dark Sky - Don’t run in the dark unless with a headlamp, safety vest, and training partners.

Snow - Slow down and watch where you step! Enjoy the beauty and peaceful surroundings.

GREEN LIGHT

START RUNNING WHEN

Life Responsibility Obstacles - Babysitter cancelation, child meltdown, alarm clock malfunction, way to much to do in the first hour of the day, work meeting that you never thought would end. Well, make the best of the situation, strategize, and find a solution. If you absolutely can’t make your running schedule, cross train and get your heart rate as high as if you had run..

2 Left Shoes - Everyone has done it, bought two left running shoes to the trailhead or YMCA and left with a frown. (Tip- Always stash an extra pair of older running shoes in your trunk.)

OUT of Time - If you only have 30 minutes to start, do, and finish a run. Great! Go for it. Make it a short but awesome run!

Boring - Alrighty, first boring is an attitude not circumstances. Second, freedom! You have so much freedom, whether it be taking a left or right on your running route, or your speed, elevation, and amount of time on a treadmill. Shake up the routine. I bet you can find fun.

Rain - Wow, a workout and a shower all in one! I love to run in the rain. It is refreshing and reinvigorating. Take the next chance you can to run in the rain, puddle jumping and all!

Too Tired - Run anyways and then go to bed earlier.

SOLUTION

STOP RUNNING - Admit when you are injured

BE CAUTIOUS - Watch for warning signs

START RUNNING - Plan ahead and be flexible in order to overcome obstacles and excuses

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Shelly is not giving medical advice. Just sharing from her own personal experiences. Please consult a doctor for all medical advice.