That is Why I Write

I write because putting thoughts on paper makes room in my head for more thoughts. I also write because I want to share little pieces of wisdom and great lessons I have learned throughout the years. Often, the simple act of writing brings satisfaction enough. Book sales are rewarding, too. The greatest reward, however, is when someone takes what they have read from your writing, puts it into practice, and thanks you for helping them grow. That is why I write.

My friend, JoEllen, decided to do just that. She recognized a need to improve her health through activity. She honored me by trusting my experience as a mature runner to help her in her fitness goal. She purchased my book, Run at Any Age: A Beginner's Guide for Adults, and began putting the things I share into practice. Each time she shares her experiences in a Facebook post, blog post, or personal text message, it warms my heart. That is why I write.

As we discussed a discomfort she was experiencing, she indicated that she knew it was temporary. If she endured it for the first mile, it went away. I reminded her of one of the lessons regarding pain one must endure in, The Hard Run, which she has also read. She replied, "That's right. It makes so much more sense now!" That is why I write.

Each time a reader comments, "I can hear your voice when I read your work," or "I get it. That is exactly what I needed to hear," I am encouraged. My most recent favorite comes from JoEllen, "I was going to underline the important stuff, but I would have to underline the whole book!" That is why I write!

If you are looking for words of encouragement and practical advice - and if you are a little bit brave and wish to begin running - Run at Any Age can help. Get over your fears and put one foot in front of the other. I want you to be around and able to play with your grandchildren - that's why I run. I want you to be able to be successful at any age.

That is why I write.


Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

New Running Books Released! Run at Any Age Guidebook and Journals

What began as a few blog posts about training tips for new runners has evolved into a series of books for beginners. Run at Any Age: A Beginner's Guide for Adults is directed at grownups who have a desire to begin running or to resume running after a few years away from the sport. I share those things that have worked for me as I began running when I was older.

The purpose of this book is not to convince you, the reader, that you should begin running. You have already come to that realization. You may, however, have some doubts about your ability to become a runner.

The purpose of this book is 1) to encourage and convince you that you CAN begin running given you have a clear bill of health from your doctor, 2) to give you information that will help you get started, 3) to provide tips and techniques to help you endure when the physical or mental going gets tough, and 4) to help you obtain benefits and satisfaction that only a runner will understand.

This book is for anyone who is anxious about running, but especially for women who have neglected their physical well-being while providing for the day-to-day needs of those they love. You know who you are and you want to be healthier – not so much for yourself, but for those you love. You want to live a long and active life so you will be here to care for, celebrate with, and cheer on your loved ones, young and old.

You know you should, but you aren’t convinced you can. Let’s begin by dispelling some of the myths you have heard or created about running. Let’s begin slowly and wisely. Let’s begin with the right tools to be successful. Let’s begin with the support and encouragement of other runners.

As I was creating Run at Any Age: A Beginner's Guide for Adults, I pondered much about my advice to log, record progress, write about, and share running workouts as a motivation to keep going. I considered including a sample page within the section, Log Your Workout, but it did not fit the format of the book. A sample page, although it would offer an idea, would not serve the runner over a period of time - and the goal of the motivation sections is to keep the new runner pursuing the goal over more than a few days or weeks. It occurred to me that a logbook and journal combination would be beneficial to new runners. Using the weekly log and journal prompt questions will help the runner see progress during the course of a year. The runner might be surprised to note the physical, mental, emotional, and social changes that running has induced.

As I developed the Run at Any Age Journal, I considered how it might be received by the younger runners whom I coach. My experience with young adolescent runners helped me create prompt questions designed for them. I adapted the journal and prompt question to better fit the running experience of girls and boys - and now we have Run at Any Age Journal for Girls and Run at Any Age Journal for Boys!

Here is a sample of the journal interior ...

Last, but not least, the runner's guide is currently being adapted for young runners! It will be released in late June or early July. I'll be sure to let you know where to find it!

It has been a busy spring!

Find copies of all Run at Any Age books on Amazon or Etsy.
Run at Any Age: A Beginner's Guide for Adults will be available on Kindle.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Mental Trick to Add Time to Your Running Workout with Music

Bluetooth headphones and music help keep you going

This mental trick will help you add time to your running workout. Music is a great mental diversion when you are logging miles on the run. You can use it to extend the length of your workout. Whether your goal is to log more miles or burn more calories, music can help you make it happen.

Here is the mental trick.

Music keeps your mind off your discomfort – at least it helps. When you are listening to music the sound of your own breathing is softened. This alone keeps the “I’m working too hard” and “I want to quit” thoughts at bay. While music can be a time waster of sorts, this is good while on the run as it allows you to get lost in the words and rhythms. The rhythm, or beat, also aids in finding a consistent pace as your steps sync with the music.

Try this:

Create a playlist of songs you like to sing along with. They should be upbeat enough to keep you moving, but not so fast that you get exhausted trying to keep up with them. If you can sing all the words while running, the beat is too slow. If you can’t belt out any phrases, slow it down. Check the time and number of songs on your playlist. If you typically run for 30 minutes, make sure your playlist lasts longer than that. I would suggest 45 minutes. You can use the shuffle and repeat modes to extend the playlist if you prefer, but hearing a song for a second time may trick you into thinking you have completed your workout and you may be tempted to stop.

Whether you are a beginning runner or a seasoned competitor, you can benefit by changing up your running playlist to trick you into running longer. You can use this mental trick to help you endure other tasks like mowing the yard, painting a room, or canning vegetables!

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

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Recover by Stretching After a Run

As a beginning runner it is important to recover by stretching after a run. One reason I run is that I am impatient. Running is the quickest way I can think of to get in a good workout. I have learned, however, that if I want to keep running, today and for years to come, I have to settle down and take time to stretch. When I neglect to incorporate stretching into my running and recovery I risk injury and an injury is sure to slow me down!

Among the benefits of stretching are:

•Injury prevention

•Relaxation

•Increased flexibility and balance

•Loosens tight muscles

•Time to reflect

Try some of these stretches and yoga poses from Runners World after your next walk or run or run/walk.

The latest research suggests that stretching should be done AFTER a workout when the muscles are warmed up. So avoid the temptation to flop in a chair immediately after your run. Take some time to cool down and stretch.  You will be less likely to sustain running injuries and your muscles will thank you.
Do you have a recovery tip that helps keep you healthy and on the move? Please share it in the comments below.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Warm Weather Running for Beginnners

Hot summer weather is taking its toll on my running efforts. I’m trying to train for the Burley Spudman Triathlon 2016 and prepare myself for the Grand Teton Relay 2016, but the heat is beating me! I’ve also had some travel and camping outings (a total of three weeks in June) that have interrupted my training, but I am pressing forward.

Monday’s run felt good – better than expected after a week of bounteous food and shortened nights at a church camp. I was surprised! Tuesday, however, arrived hot and slow. My attempt at a 5 mile run with a hill turned into a 4 mile run/walk/hike/complaining session. It was warm, but I also allowed my head to undermine me. Thoughts of heat exhaustion, my age, and my slow pace all worked against me. I think I may turn off the updates on my running app next time I know I’m going up against hot weather and hills. The slow pace reports can be discouraging.

I took the day off on Wednesday and got an earlier start on Thursday. I don’t like 5:30 am. The only thing I enjoy at that hour is sleep. However, the weather promised to be hot and The Mister and I needed a run, so we rolled out early and enjoyed a much cooler workout. It was the only way to beat the heat today. Unfortunately, my upcoming events promise to include some hot weather so I’m doing the following to prepare.

Try this:

• 

  This is how I felt on Tuesday!

  Do a few shorter workouts (1-2 miles) during hot weather.

• Use cooling cloths (I just purchased this one) and loose clothing during warm races.

• Plan to hydrate well before the workout or race and along the route.

• Expect slower times and take walk breaks if necessary.

• Long runs should be done during the coolest part of the day. That may mean losing some of your precious sleep!

Like a fellow runner recently stated, “Safe is better than dead!”

Running can still be done during the hot weather, but be prepared to adjust your workouts and your expectations. Warm weather running should be done cautiously, and remember - cooler days are just around the corner!

Do you have a warm weather training tip? Please share it in the comments below.

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

Mental Trick to Add Distance to Your Running Workout

Add distance at the beginning of a run.

This mental trick will help you add distance to your running workout. It is especially helpful when training for a 10K or half marathon. Those long runs can feel daunting as they increase in distance each week, especially when it's your first longer race. Add mileage at the beginning of a familiar course. Run a loop around your neighborhood before following your regular route or do a couple laps on the local high school track at the beginning of your run. It will help make the longer distance feel easier.

Here is the mental trick.

Adding mileage or distance at the beginning of a run allows the runner to finish her workout on familiar territory. The last mile of a four mile run will feel familiar and conquerable as it is the same mile she usually runs at the end of a three mile run. The runner will think, "I've got one mile to go. I've got this." Adding distance at the end of a route with which she is familiar will do the opposite. The runner will be mentally ready to quit prior to the added distance for the same reasons - she is on the last mile of her usual route. Although the distance is the same in both situations, an additional mile will be more mentally challenging when added at the end of the familiar route.

Try this:

Run a familiar route on Monday and again on Wednesday. On Friday or Saturday run the same route, but add a half to one mile run prior to tackling the same Monday/Wednesday route. The idea of longer distance may be challenging at the beginning of your workout, but by the end when you are on familiar territory it will feel conquerable. You may think, "I've got one mile to go. I've got this!" Your running app will confirm the accomplishment! Follow this same practice for a few weeks and pretty soon you will have doubled the distance on your long runs. Your next 5K race will feel short! It's all about perspective!

Whether you are a beginning runner or a seasoned competitor, this mental trick can help you in other parts of your life. When faced with a new challenge, surround yourself with familiarity. The people, positive practices and places that have helped you achieve success in the past can help you conquer the challenges ahead.

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!

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!

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!

Running to Increase Physical Endurance

Running increases physical endurance. This increased endurance will benefit many aspects of your life by improving your ability to maintain activity and delay fatigue. Running may prove so enjoyable to some that it is motivation enough. However, many of us need more reasons to run than the satisfaction we feel during the run. I know I do! Whether you need to improve your endurance for everyday activities or a back packing trip with your family, running can help. Think of your favorite pastimes. From water-skiing and snow skiing to baking with the grandkids and hiking a mountain trail, your favorite hobbies will benefit from regular running. Fatigue is an enemy to us all. It can stop our fun or stop us in our tracks. Increased physical endurance gained through running will manifest itself in your ability to walk farther, play longer, and enjoy everyday activities more fully.

Benefits of Increased Physical Endurance in Daily Life

Housework? Yard work? Shopping? Laundry? Do you experience fatigue or exhaustion after a full day of any of these activities? Would they be more enjoyable if you did not feel worn out when completed? Would the anticipation of a full day of physical work be better received If it did not hold promise of the need for recovery?

Regular running, or any other sustained physical exertion, will result in an increase of stamina and physical endurance making everyday activities more achievable and more enjoyable. I have watched peers struggle to rise from a sofa and avoid a stroll through the park because they did not have the strength nor the stamina to perform the tasks.

Begin running now to increase your ability to enjoy daily life.

Benefits or Increased Physical Endurance in Leisure Pursuits

Think of your favorite pastimes. From water-skiing and snow skiing to baking with the grandkids and hiking a mountain trail, your favorite hobbies will benefit from regular running. The increased physical endurance will be most evident when engaging in physically taxing activities. I've experienced it myself and I've had reports from others who noticed improved strength and stamina, not during a run or workout, but while carving large S shapes in the water behind a ski boat or hiking with their family.

Whatever your favorite pastimes, they will benefit from increased physical endurance.
Running to Increase Physical Endurance on the Ski Hill

Benefits of Increased Physical Endurance for Longevity

Why do we stop doing things we love as we age? Do they become too difficult? Do they require more energy than we feel we can expend? Is it simply a mind set?

What if I said you don't have to stop doing what you love - at least not as soon as you might think? What if those things did not have to become too difficult and you could have enough energy to continue. What if it isn't just a mind set?

I'm not pitching a miracle diet or pill. What I am suggesting is that if you do something difficult on purpose, such as running regularly, you can enjoy life a little longer? Why is this important to me? I intend to be an octogenarian. I come from a long line of octogenarians. It's in my genes. I also have stroke, Type II Diabetes, and heart disease as hereditary risk factors. The way I see it, if I am going to be eighty-something, or even ninety-something I would like to keep my faculties as long as I can. And so ... I run.

What better motivation than to know you are doing something that may prolong your life and make it more enjoyable along the way? I'm a granny and its the best job I've ever had! I want to enjoy it for many years to come! And so ... I run.

Why do you run? Please share your motivation tips in the comments below.

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

How to Look and Feel Like a Runner

The best mental trick I can share to help you feel like a runner is, "Wear your running clothes." I have long said, “Looking good is half the battle.” When I look like a runner and my brain is convinced that I am a runner, it's much easier to begin. I will admit that I don’t feel like running every morning when I get out of bed. In fact, there are often times that I lie there thinking of ways to get out of running that day. It's too windy. I'm too tired. There are no running buddies today. My phone isn't charged and I need it for my running app.

I have learned this one simple trick. If I get dressed and wear my running clothes, shoes included, something magical often happens. My brain recognizes that I am a runner. My clothes make me look and feel like a runner. I am a runner and runners run!

I liken it to muscle memory drills that hurdlers use to build proper form. The memory is in the brain, not the muscle. If the drill is done properly, when the race is on the hurdler will remember the drill and clear the hurdle with proper form.

What are those magical running clothes that convince the brain to make the body run?


Feet – Shoes are the most important piece of equipment for any runner. You will find that runners spend more time talking about their shoes than their running playlists, favorite smoothie recipes, or even the weather. You can begin without a fancy new pair, but if you plan to continue running it would be wise to visit a running store and get a good fit. The right shoes may cost a little more than clearance gym shoes at an all-purpose shoe store, but they will be worth it and your feet will thank you!

The rest of your attire is up to you. There is no need to purchase a new wardrobe before beginning. Runners can wear anything that keeps them comfortable. Here are a few ideas …

Legs - I prefer spandex on my legs in hot or cold weather because it keeps me covered and prevents chafing! (Yes, we runners talk about things like that.) However, a pair of sweatpants or gym shorts will do just fine. Pockets come in handy for carrying car keys, phones, and Chapstick. I have found that my legs can weather the cold or hot better than the rest of me.

Torso - Winter running can be deceiving. Layer up and be prepared to shed some clothing.  The first few minutes may be frigid, but it’s called a “warm up” for a reason. Once you get your heart pumping the cold won’t be so bothersome. Wear a sweatshirt or other outer layer that can be easily removed and tied around your waist or tossed aside for later retrieval.  Ladies, you’re going to want a sports bra.

Head – I prefer a headband over a cap for this one reason. When I get warm, I can remove the headband, twist it in two and wear it on my wrist.  It doesn’t get lost and I don’t worry if it was tucked safely in a pocket. The hood of your sweatshirt can be pulled over the headband if the weather gets really nasty. Sunglasses are also a bonus and they will help you get over yourself.

Hands - I know one runner that wears socks on his hands during cold weather rather than gloves because he likes to keep his fingers snuggled up together. I like cheap knitted gloves, the kind you find at the checkout counter in groceries stores during the winter for about a dollar. They can be stashed in a pocket when my hands get warm and if I lose one I am not out much except for the guilt I have about littering.Wear your running clothes and you'll find you want to go for a run because you look and feel like a runner. It doesn’t always happen immediately and I think that is why it works. I am still telling myself that I don’t have to run today as I lace up my shoes. While my lazier self is still rationalizing a non-run day, the feel of my running clothes is gently reminding me that I am a runner and I will feel better after I have logged a few miles. Sometimes it takes all day before I actually get out the door, but rarely do I miss a run if I have first chosen to wear my running clothes.


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

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

How Many Running Buddies do You Need?

Training for a half marathon

Running buddies are motivators who can save you from yourself and make your run more fun. Whether you are just starting out or you have been running for a while and need a little fresh motivation, a running buddy can help you stick to your training plan – even if that plan is simply to keep moving. Here are a few examples of ways the buddy system works for me.

Training Buddy – You and this buddy have committed to a race. You are following a training plan with regular and specific workouts, times, and distances. You can’t let each other down because you know your buddy is counting on you – and you are a little bit afraid she might get herself into better shape than you if she does the workout while you skip.

I Need a Run Buddy – This buddy is willing to go for a run at the drop of a hat. She is also a good ear, and that’s why you need her at the drop of a hat.  She can help you burn some steam and regroup when you are feeling stressed.

I Will if You Will Buddy – This buddy helps you talk yourself into going for a run. I might text her and ask, “Are you running today?” Her reply makes me commit. “Sure, what time do you want to go?”

I Miss My Buddy Buddy – This is the friend that you have grown to love over miles and miles. You haven’t seen her for a time and a run is the perfect way to catch up.

I've had these buddies for years!

I’m just a Runner Buddy – This buddy isn’t one of your regular workout partners, but she is a runner, so you are friends.  That’s how it works – runners feel kinship to runners.  You might only run together once or twice a year, but when the regular buddies are not available you can find a friend to tag along.

Lot's of shapes, sizes, and ages!

Running buddies come in many shapes, sizes, ages, and a couple of genders. Some of them never go for a run together – they just like to talk about running when they are together. This much I know … If you become a runner, your social circles will expand in ways you never anticipated. Running will enrich your social life – it did that for mine!

How does your running buddy motivate you? Sound off in the comments below!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

- Carol aka Running Granny Green

Follow me on Twitter, Facebook and Instagram!

Recovery Tips for Beginning Runners

Running is going to hurt! It's no secret. That's why you need some good recovery plans. Pain can be the result of a good workout - your body telling you that your efforts were noticed - or it can be the result of an injury. Yes, sometimes runners get injured. There are also times when you need a mental recovery from running.

Identifying the source of your discomfort will help you find the best ways to recover. We will look at ways to use recovery as injury prevention, as well as ways to recover when an injury has occurred. Yes, running is going to hurt, but it's going to be worth it.

How to Recover from Running Fatigue and Soreness

You can expect some discomfort when you begin running. You can also expect some discomfort after you have been running for many months - or years. It's part of the plan. Discomfort, or pain, is not always an emergency alarm indicating you need to stop. Very often, it is a sign that something has changed. You are engaging in a new activity or taking that activity to a new level. You are building muscle and endurance. Although discomfort is normal, there are some things you can do to relieve the nuisance of running pains. Proper cool down after a run or workout, stretching, and even ice and pain relievers can help you stay injury free and logging more miles. An occasional rest day is good for your soul and your soles!

Recover with a Cool Down After a Run

How to Recover from Running Injuries

Injuries can sideline a runner - sometimes for months. Nobody likes to get hurt. Even the most careful runner with great running gear can step in a pothole, over train, or become ill. Following good preventive and recovery practices can help you avoid many injuries. In the event the unthinkable happens there are helps to get you recovered and logging more miles.
Some injuries can be handled with self care, while others may need the assistance of a medical professional. Online resources are available to help you determine when to be patient and when to seek help. Rest is often the best remedy. It's also one of the hardest. Ice packs and athletic tape may become your best running buddies! The good news is that most running injuries can be cured and you can be on your way.

Recover from a Running Injury with RICE

How to Recover from Runners' Mental Fatigue

Runners' Mental Fatigue (I coined this phrase) is different from the voice in your head that says, "I can't believe I have another mile to go!" or "I want to stop - NOW!" Mental Tricks for Beginning Runners suggests ways to deal with those voices. Runners' Mental Fatigue, as I have dubbed it, is the voice that says things like, "I've lost all desire to run. I can't make myself lace up my shoes and step out the door. I haven't run in six weeks and I don't know when I will run again."
When Runners' Mental Fatigue hits, and it may, you can find tools here to help you get over the discouragement, disinterest, or disconnect you are feeling about running. I've said it before, I am a cheerleader at heart and want to encourage you along your fitness path. You can do it!

Whatever your fitness level, you can begin today to improve. If you think you can't run, chances are you are wrong. It may take a little longer (you have to walk before you can run) and it may hurt a little bit (life hurts) but as I like to inscribe my book, The Hard Run: Painful Lessons from a Running Granny, "Life is hard. Keep moving forward!"

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!

Recover with a Cool Down After Running

As a beginning runner it is often tempting to drop into a chair or lay on a cool bed of grass immediately following a run. You've just exhausted yourself and you deserve a rest, right? Wrong! You need a cool down BEFORE you get to rest. I know this from experience. (I tend to dive in and learn as I go.) Here is a little of my story.

When I began running I didn't want to take another step after a run. I still feel this way after a race or endurance event. Unfortunately, when I began running I also found that my calves hurt every single day! I asked my daughter how long before I wasn't sore all the time. Having competed in high school she surmised that as long as I was pushing myself, I would probably always be sore. I think she was trying to avoid saying, "Mom, you're just old and it might always hurt."

I live a little less than a half mile from the local high school track. Someone convinced me to meet them there for a run. I felt a bit silly driving that distance (I drive if I am running late) and decided to walk. This meant I would also need to walk home after the workout. I soon discovered that my legs were no longer as tired and achy the following day.

Latest research does not blame muscle soreness on lactic acid buildup, so I am not going to claim that cooling down reduces the buildup. Rather, a cool down walk seems to relax muscles that have been working hard for several miles - or several hundred meters if you are just beginning. It allows breathing to slow to normal rates and provides time for reflection and positive self talk.

Think for a minute about a stress headache or tension in your shoulder muscles from stress. If left alone there is a great opportunity for soreness the following day. Compare a cool down after your run to a shoulder or neck massage that works to relax those muscles. Relaxed muscles are less likely to become sore. Perhaps I should say, relaxed muscles are likely to become LESS sore. Like I said - running hurts!

A cool down after a run is only one of the many recovery practices that will lessen your fatigue or soreness, but it's one of the most important so take your time and bask in the beauty of accomplishment. Your calves will thank you!

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

More recovery tips will follow. In the meantime ...

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

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Mental Tricks to Running Farther for Beginners

I didn't do any research before I began running. I donned a pair of shoes I had been walking in for awhile (longer than awhile) and set out on my first run. After 200 meters I had to stop and walk.Then I ran some more.Then I walked. I wanted to quit. I have been running for a few years and there are still times when I want to quit. I have learned there are ways to make oneself run a little farther when the desire to stop is looming large. If you have read Mental Tricks to Running Farther for Beginners, then perhaps you've prepared to run by reading something to help you become determined. You've donned your running clothes so you feel like you are going to run. Now you are on the run ... and you want to quit ... because it is difficult. Inspiration and preparation got you running. Now you need to know how to keep running in the middle of the challenge.
We can talk ourselves into or out of almost anything. The fascinating thing about this is that we can do this talking and convincing consciously. We know we are deceiving ourselves and yet, it works! 

Here are a few ways to trick yourself into running farther:

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. (Walking counts as a rest.) Just look ahead and decide, “I can run to that point. Then I get to take a break.” Determine to always run past the stopping point. You might 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.  If I have chosen a crossroads or corner as my goal, I run around the corner.  Sometimes I only run ten steps around the corner or beyond the goal.  I often find, however, that I can keep going because I have endured through the difficult part of my run or the scenery has changed and I want to keep going. Going a little farther will help you grow confidence and endurance.

Mental Trick to Run Beyond Your Goal for Beginners

Add distance at the beginning of your route.

This is particularly helpful when you begin adding mileage to your normal workout. If you have a familiar course, be it a couple neighborhood blocks, the local high school track, or a trail through a park, adding distance at the beginning of this route is a powerful mental trick. If you usually run a mile before resting, or even a three mile loop, add some distance at the beginning of your route. Begin with a half mile. Your brain is used to running through the end of that “usual” route. If you add distance to the beginning, when you reach a familiar spot your mind will say, “Oh, I know how far this is. I can run that far.” The end of the course will be familiar and feel the same as it usually feels at the end of your workout.

Mental Trick to Add Distance to Your Running Workout

Run for time rather than distance.

Switch your focus from visual to digital. In other words, don't look at the additional half mile ahead of you and think, "I won't make it!" Try setting your watch and then running for time. If you typically run a 10 minute mile and you are used to running 2 miles before taking a break, set your watch for 25 minutes. Choose a different route and run until you hear the alarm. You just added a half mile to your workout!

Mental Trick to Add Time to Your Running Workout with Music

Brag about your run.

Accountability is powerful! Whether you choose to share your recorded MapMyRun workout on social media, text a running buddy that you completed your first four mile run, or blog about your running experiences, you will be motivated to go a little farther down the road if you plan to share. I invite you to message me! Remember, I am a cheerleader. I don't care how fast or slow you go and I will gladly celebrate your accomplishments.

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!