Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grandparenting.

The cookie recipes are a bonus!

Friday, May 6, 2016

Mental Trick to Run Beyond Your Goal for Beginners

Choose a landmark and then run past it.

This mental trick will help you run beyond your goal. It's especially helpful to new or beginning runners. I use it to keep me moving when I want to quit. I’ve taught it to my middle school cross country runners and it works for them, too. When I am on a run I choose a landmark and plan to run to that mark before taking a walking break and I give myself permission to rest when I reach the goal. The landmark may be a crossroad or a driveway or mailbox. Rural running offers fields, canals and ditch banks, even a tractor parked in the field that can be used as landmarks. 


Here is the mental trick.

I force myself to run beyond the landmark – even if it’s only a few steps. If I have chosen a crossroads or corner as my goal, I run around the corner for five to ten strides. I often find, however, that I can keep going because I have endured through the difficult part of my run. Perhaps the scenery has changed and I want to keep going or my perspective has changed. Sometimes I've controlled my breathing or the discomfort in my calf has moved to another part of my body. I may have reached a downhill slope on the course and running is suddenly easier. Whatever the reason, I usually find that I have endured a difficult stretch and I can now run farther.

Try this:

On your next run pick a stopping point and then run past it. You may choose a telephone pole, a driveway, or a crossroad as a point for a rest. Just look ahead and decide, “I can run to that point. Then I get to take a break.” In the meantime, determine to always run past the stopping point. You might choose to turn the corner, run up the driveway, or run to the next telephone pole. Force yourself to run beyond the landmark – even if it’s only a few steps. Going a little farther will help you grow confidence and increase your physical endurance.

Whether you are a beginning runner or a seasoned competitor, this mental trick can help you in other parts of your life. If you think you can’t keep going through one of life's challenges, find a point to allow yourself a rest and then turn the corner, endure for another day, exercise patience one more time. Hang in there a little longer than you thought you could and things might get easier!

Do you have a mental trick that helps keep you moving? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

Tuesday, May 3, 2016

Recover from a Running Injury with RICE


Running injuries are a nuisance and can sideline a runner - sometimes for months. An injury differs from fatigue and soreness. It can usually be linked to an incident like a stumble or sudden onset of pain and should be handled differently than general soreness after a workout. Beginning runners need to be aware that some injuries can be treated with self care, while others may need the assistance of a medical professional. Rest is often the best remedy. It's also one of the hardest for runners. We tend to panic that our fitness level is waning during recovery.

Fortunately, there is a formula for treating injuries at home that will be effective in most cases. RICE is an acronym for rest, ice, compression, and elevation. RICE is an important part of working through running induced injuries. Much of the discomfort from injuries is a result of swelling and inflammation. RICE will help you combat those.

Rest -

If you think you have suffered a running induced injury the first step is to take time off. Difficult? Yes! You were just about to step up your training level by increasing your mileage and now you may have to start all over! Can't you just tough it out? You might - but you might also aggravate the injury and prolong recovery. If you must remain active, find an alternate activity such as swimming or cycling. 


Ice -

Applying cold to an inflamed area will help reduce pain and swelling. Cold compresses, or ice packs, should be applied several times daily for the first 2 -3 days during recovery. For foot and lower leg injuries, soak feet in a bucket of ice water. Zipper bags with water and ice cubes make a quick ice pack, as do packages of frozen vegetables such as peas. Heat can be applied after a couple of days.

Ice treatments can also aid in recovery from fatigue and soreness associated with everyday workouts.


Compression -

Compression can also reduce swelling and support the injured area to prevent further damage. Use caution when applying wraps and Ace bandages as a wrap that is too tight can create additional swelling issues. Click here for wrapping instructions.

Compression socks or sleeves come in an array of colors and styles. They are ready to use and can give support to legs or joints. Just PULL them on.

Kinesio taping is another method of compression and support that works for some. I've had good experience with it, as well as, mediocre results. Be sure to learn how to apply it for the injury you want to treat.

Elevation -

Elevation is another method to reduce swelling. Keeping the affected area above the heart will prevent blood from pooling around the injury. Since you are taking time off, use this opportunity to read a good book, catch up on your social media, or even write your own book! Relax on the sofa and prop your leg (you injured it running, correct?) on a stack of pillows.

Remember, RICE is recommended for treating minor injuries at home. If you don't see improvement in your running injury quickly, seek the help of a medical professional, preferably one that is also a runner who understands your need to get back on the road. The good news is that most running injuries can be cured. You can recover and be on your way.

Do you have a recovery tip that helps keep you healthy and on the move? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

May Giveaway - Let's Run!



It's Spring! The running and racing season is upon us. My May Giveaway theme is "Running!" Surprised? I thought not. This month you have a chance to win a copy of The Hard Run: Painful Lessons from a Running Granny AND one "I Don't Love Running ... Running Loves me!" women's running shirt in size M or S - Winner may choose the shirt size.

How to enter:

1 – Visit this blog post. (You’ve already done that!)

2 – Follow me on Twitter @CarolMGreen1 or Facebook (You may have already done that!)

3 – Share this post on Twitter or Facebook with the comment "Let's Run" and be sure to tag me so I know you entered! Every share counts as an entry! (Find Share buttons at the bottom of this post.)

Easy!

The giveaway will run from thru May 31. The winner will be announced Wednesday, June 1 at noon MDT via Facebook, Twitter, and direct message if I have your contact info. Must be 18 years old to enter. Only ships to mainland United States.

Good Luck and Let's Run!
Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.