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!

Tuesday's Training Tip: Recover with a hot springs soak

Gold Fork Hot Springs

I love natural hot springs. Perhaps my affinity for them comes from my years growing up in Lava Hot Springs soaking in the soothing hot mineral waters emerging from deep within the ground. There are few things as relaxing as lazing about in hot water – rain or shine.

If you’ve been following this blog, you’ll note that I chose to squeeze in a quick run early yesterday because I had a full day planned. The full day included a trip to Gold Fork with some of my family members. As we soaked in Gold Fork Hot Springs’ waters there was a combination of rain, sun, wind, and even snow! That’s normal. It’s April in Idaho.

Aside from relaxing, the warm water was therapeutic. My quick short run yesterday included some sprint/speed work. That kind of workout usually results in sore quadriceps (among other large muscles) the following day. I am happy to report that my legs feel great! Although I am embarrassed to admit that my cool down and stretching post run was lacking, my soak in natural hot water made up for it. Oh, that I had a little hot spring of my own in my backyard!

If you are fortunate as I to live in the mountainous northwest, you probably have some favorite soaking spots of your own. They are plentiful, especially in Idaho. Here are just a few of my preferred hot waters:

Lava Hot Springs

Gold Fork Hot Springs

Burgdorff Hot Springs

The next time you are in need of a good soak, visit this hot springs guide at Visit Idaho to find the perfect spot near you!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Tuesday's Training Tip: Check your App

One of my old running buddies joined me for a 3-mile run recently. Our schedules have changed and it has been months since we have been able to run together. She was using a fitness app that came installed on her phone. Holding her phone in her hand she giggled and said, “If I swing my arms when I walk, it thinks I’m running.” Not all apps are created equal.

We followed a three-mile loop that I have measured many times in many ways. I’ve used a GPS, an odometer, and I’ve plotted it on a map. I know the half mile and mile markers. Sure enough, her phone was way ahead of us! It is set to alert pace and distance every mile. At the ¾ mile mark it updated us with a fast pace! At the end of three miles it was congratulating us on our four-mile run and reporting a record performance. My app was spot on and our performance was not very impressive. My running buddy threatened to post our times on social media. I’m glad she didn’t. My relay team would be expecting so much more from me!

Ways to Avoid Inaccurate Data

Use an Odometer – Set your app to record a workout and then drive a distance of one mile. Compare the odometer reading to the distance recorded on the app. Do this a couple of times, but don’t share the recorded workout on social media!

Take it to the Track - Remember a track oval is 400 meters. You will need to switch your settings to record kilometers rather than miles. Four laps should read 1.6 kilometers. Don’t forget to switch the settings back to miles.

Secure your Device – If the app is sensitive enough to record arm swinging, you’ll want to secure it to another part of your body – preferably your waist or hip. Use a running belt or pocket in your running gear. Even upper arm movement can distort your data.

Don’t be fooled into believing you are running farther or faster. You’ll only be discouraged when next you run a 5K or 10K race! The truth is better than fiction. Besides – your real competition is yourself. Learn how you are doing and then work to improve.

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday’s Training Tip: Try Something New

Are you stuck in a training rut? Do you have trouble feeling motivated to put on your running shoes and step out of the door? Do your hand weights sit in a corner collecting dust? Perhaps it is time to change things up – do something new. Whether you choose a new goal, a different activity, or the same activity in a strange venue, a little variety can help. Let’s look at a few ways you can create new interest in old routines.

We’ve talked about why you should commit to a 5K or other fitness challenge, but what if you’ve done that and another 5K feels like just another workout? It’s time to try a themed run or something a little more challenging like an obstacle course. Can you run your best time dressed in a Santa suit? Perhaps not, but you might be able to win a prize for the best costume.

Captain a team and recruit your friends to run a relay. This will challenge your physical, mental, and leadership skills. You’ll have the time of your life and forge relationships that will last a lifetime.

Go for a night run. It’s quiet and you can’t really see how far you’ve come or how far you have to go.

Use an App. I like MapMyRun. Fitness apps help you track your progress, review your performance, entertain, and encourage you along the way.

Engage in social media with other fitness folks. Follow other runners on Instagram. Their photos will make you want to go outside, too!

Ride your bike to your favorite breakfast or lunch spot – eat – return.

Whether you need a long term goal or something different to do today, there are no limits to the creative things you can do to add variety to your workouts. Don’t get stuck in a training rut. Try something new!

What do you do to add creativity and interest to your fitness routine?

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share?

Happy Running!

 Follow me on Twitter, Facebook and Instagram.

Tuesday's Training Tip: Find the Joy

Why do you exercise? Is it for the joy, the pure pleasure of the experience? I am a runner. I am not certain I have ever felt the Runners’ High. It eludes me. It might be a myth. I have, however, felt good after a workout. I have felt fantastic while doing other activities because running helps make me strong enough to enjoy them. Hence the phrase, “I don’t love running. Running loves me.” I run to make my life better.

I often find myself dreading the daily run. (Perhaps I should dub it the Sporadic Run because that is often more descriptive.) Recently I flopped down on the living room floor and had a pep talk with myself regarding the reasons I needed to go for a run on that very day. I had to employ my most coercive techniques before I reluctantly agreed that I would feel better after the run than if I lazed away on the sofa for the afternoon. I got off the floor and went for my run and I felt better the rest of the day.

I had a conversation with a couple the other day. I guessed they were in their mid-sixties. Both were in very good physical condition. They mentioned that they go to the gym several days a week. “It’s the best feeling you’ll ever have! And it’s the best $20 you’ll spend all month!” Really?

First - I would like to know the name of that gym that only costs $20 per month! It would be a lot more expensive for me because there is travel involved.

Second – The best feeling in the world is doing something I love with my grandchildren, or maybe eating chocolate! Both of these things are better if I run. I have greater endurance to spend time with my grandchildren, and … well, chocolate consumption has less guilt attached if I run.

For me, the joy usually comes after the run. Sometimes it is immediate as in, “Yay! We’re done!” Often the joy comes when I am doing something different like waterskiing or eating chocolate.

Not all satisfaction or reward in life is immediate. We usually have to wait a time for the payoffs. Exercise is no different. Be patient. Wait for the joy!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

3 Tips to Begin Running

So you want to be a runner? Bravo! You’ve probably put some thought into this and weighed a lot of pros and cons. Trust me when I tell you that the pros far outweigh the cons. Don’t let the naysayers get you down – and there will certainly be naysayers. Just remember, most of them have never tried to run. A runner will never tell you not to run.  A runner will applaud you, as do I! Here are three tips you’ll need as you begin running.

1 – Get Over Yourself! Worrying about what others are thinking while you are running is fruitless.

 “I don’t want anybody to see me trying to run.” Well, for those of you who are hanging onto this excuse, I have some news for you.  NOBODY is looking at a runner and thinking this … “Boy, that runner sure does look stupid.” Most of them wish they were so brave, motivated and strong … Read More

2 – Get Over Your Fear! Beginning running can be scary, I will admit.  There are so many unknowns.  You might wonder if running is something you should even try.  What if it hurts? What if I’m not very good at it?  What if I don’t love it? Having questions is no reason to avoid trying.  My mother used to tell me, “You’ll never know unless you try.”  Well, I tried and now I know … Read More Excuses

3 – What to Wear. 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, but they will be worth it and your feet will thank you! Socks will take some experimentation.  Some runners don’t wear any.  Others like them thick. 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 …

What are you waiting for? There is no time like the present to begin running. Visit my Training Tips page for more ways to be successful.  If you need a little motivation when the going gets rough, and it will … The Hard Run: Painful Lessons from a Running Granny can help you see the value in the journey.

Best of Luck and …

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday's Training Tip: When to Take Time Off

Find this cute cinch bag HERE.

Today's training tips examines when to take time off. While I am an advocate of enduring pain and discomforts. I also know there is wisdom in caution. The tricky part is discerning when to go and when to stop during a workout or training plan. I wrote an entire book about recognizing what kind of discomfort you are experiencing. Today’s discussion deals with knowing when to take time off.

I recently began following a training plan to help me be more consistent in my running. Unfortunately, the weather in Idaho in January is not consistent. The only consistent thing in Idaho’s weather is change.  I postponed a run on a sunny 45 degrees day because I was extra busy and knew I would have more time the next day.  To my dismay, the following day was dumping heavy wet snow! (We pray for precipitation around here, so I can’t complain about the snow – only the timing!) I have endured snowy runs in the past. In fact, I quite enjoy them. However, I spent last summer with an injury that nagged me for six months, so I decided not to risk injury on the slick and snowy roads. I am happy to report that today I am injury free!

When should you take time off?

• If weather conditions indicate injury is likely.

• If you have an injury that is aggravated by working out (Sore muscles are not an injury!)

• If your training plans call for a Rest Day

• If your running shoes are worn out. (See this running shoe post)

• If you are dead

When should you work out?

• If the weather is warm, cold, windy, or damp

• If you have an indoor gym, treadmill, swimming pool, etc.

• If your injury is not worsened by your work out (Not sure? Ask your doctor)

• If you have new running shoes! (Breaking them in is a fallacy. If the shoes fit, you’ll love your first run in them)

• If you are breathing.

Of course, there are other excuses that have nothing to do with physical abilities and injuries. Lack of time, lack of motivation, lack of a running buddy and more have an impact on our dedication. Keep visiting on Tuesday’s to get motivated and find more ways to keep moving forward!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday's Training Tip: Dress in Layers

Today's training tip discusses what to wear during late winter-early spring outdoor workouts. Chances are you'll be cool and even cold when you begin your run or workout, but you'll want to shed a few layers when the workout and the sun (if there is any) warms you. Here are some head to toe tips to deal with changing temps.

Head - 

A headband is the best option because it will keep your ears warm and allow some of the heat your body generates from the run to escape through your head. When you get too warm, remove it and simply wrap it around your wrist twice. You won't know it's there and you don't need a pocket in which to stash it. 

Sunglasses, always. They will protect your eyes from sun, snow, sleet and the occasional bug!

Torso - 

Layers are the best bet hear. Wear a long sleeve wicking shirt next to your body another layer over it. A hoodie sweatshirt is great for temps in the mid and lower 30's. It can be removed and tied around your waist if you get too warm. A second long sleeve or short sleeve shirt is sufficient when temps climb into the 40's.

Hands - 

Wear a pair of gloves that are easy to discard or shove in a pocket. The $1 knit kind are my favorite. Cut a thumb out for cell phone texts and photo opportunities. They can be stowed in a pocket or easily carried along your route. Better yet, map your route with a loop about two miles into the run. You'll be ready to shed a few items and you can come back and pick up them up on your way home.

Legs - 

Legs can usually bear the cold with only a layer of running tights. The quads and hamstrings are big muscles that warm up quickly and generate a lot of heat.  

Feet - 

Unless it's below 20 degrees, your toes will be fine. Blisters are a bigger concern that cold toes, so make sure you wear socks that fit.  Shoes should be tight enough to prevent slipping and rubbing. Your toes will warm up in a couple miles. Blisters will plague you much longer!

Stop by every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday’s Training Tip: Cut 100 Calories

Last Tuesday we talked about making small changes that add up. Today’s training tip is the flip side of that.  Let’s look at ways to cut 100 calories. If you really want to make that extra burn count, pair it with some wise food choices.

The obvious choices.

Give up those little extras that really add up. Swap out creamy ranch dressing for balsamic vinaigrette.  You’ll save about 70 calories for 2 tablespoons.  It’s tangy so you are likely to use less.

Switch to Fat Free milk.  Ounce for ounce you’ll get more protein and save about 30 calories per cup.  Haven’t made the switch? You can step it down to 1% if you don’t want to dive right in!

Mayo vs. salad dressing. Or should I say, Mayo Lovers vs. Salad Dressing Lovers? Is it worth an extra 50 calories per tablespoon to have your mayo? If you can’t make the switch, just forego the goo and use mustard. It packs a whopping ZERO calories!

Some creative ideas.

Whole wheat spaghetti will save about 55 calories per serving over traditional spaghetti noodles. Be sure to cook it long enough and don’t attempt to hide the whole wheat with extra sauce!

Plain yogurt is a better option than sour cream as a garnish – if you must garnish! You’ll save 35 calories on a 2 oz. serving and gain much needed live cultures for digestive health.

Lettuce wraps!  Wrap everything from taco fixings and egg roll stuffs to grilled hamburger patties and other sandwich items.

It’s not as difficult as it sounds to cut a few calories. Not sure if your food choice is wise?  Use a calorie counter like this one until you become more familiar with the good, the bad, and the oh-so-naughty things you eat.

Are you a visual learner?  This article gives you a picture of What 200 Calories Worth Of Different Foods Looks Like. You might be amazed at the different portion sizes!

What calorie cutting tips will you use in 2016?

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday's Training Tip: Make Small Changes

Here is your first training tip of 2016. This one is easy - make some small changes. Why small changes? They are easier to stay with and they add up over time, just like the extra calories you consumed a few at a time added up over the holidays! Let's look at some ways to make small changes that have potential for big impact.

Are you sedentary? You don't have to commit to running a marathon in September. Find a way to move a little more. Chobani has compiled this list of easy ways to burn 100 calories. Some of them may surprise you.

Are you moderately active? If you workout three times a week, consider adding a fourth workout or extending your current workout an additional 10-20 minutes. Walkers can add a half mile to their stroll. It's only a few more minutes. Let it pay off!

Did you stop? Guilty! November and December wreaked havoc on my fitness routine! I recommitted by finding a half marathon for which to prepare. Finding and committing to a race doesn't require any physical exertion, but it will make a big impact on your commitment to running. It's a mental trick and it works! I began training yesterday. It felt good! I resolved to run a race and other resolutions - get back into shape, lose a few pounds, get more done in my day - will fall into place as I pursue the half marathon goal.

Are you fit and never struggle with setbacks? If so, please share your training tips! Do you have a tip for making small changes with big impact? I would love to hear about it. Please comment below.

What small changes will you be making in 2016?

Next week we will be talking about ways to cut 100 calories. Remember, small changes can add up!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

Follow me on Twitter, Facebook and Instagram!

Tuesday’s Training Tip: Begin again!

There is no time like the present!

Today’s training tip is about starting over. It happens to all of us. We get injured or become ill. We have a change in life circumstances. We train hard for a race and then have trouble getting back into the swing of things once we have recovered. Whatever the reason, everyone has times when they fall off the fitness wagon. Don’t be discouraged – you have a chance to start over! There is no time like the present to begin training again.

Three opportunities to begin training now …

• New Year’s Resolutions! I don’t have to say anything more about that!
• Beginning of race season. If you begin now, you have plenty of time to get in shape for a spring 5K, 10K, or Half Marathon.

• Spring is coming. It feels okay to snuggle in warm layers of loose clothing now, but that won’t be the case when the temperatures start to climb.

Three ways to begin …

• Make it known. Share your resolution with a friend. She will help to hold you accountable.
• Register for a race. It’s that simple. The financial commitment and the fact that your name is on a list as a participant somewhere will encourage you to get moving.
• Inventory your closet. Try on a few of those favorite warm weather items now. Perhaps you need to make a trip to a local hot springs. Squeezing into your swimsuit is another motivator!

Three things to remember …

• You’ve done it before, you can do it again.
• You have time – at least three months – before you need to be back in shape.
• You are not alone!  I’ve got to get moving, too!

Enjoy the rest of the Season and as always …

Happy Running!

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.
Question: Do you have a training tip you would like to share? Post it in the comments below.

 

Follow me on Twitter, Facebook and Instagram!

Tuesday’s Training Tip: Log Your Workout

One of my favorite training tools is a record, or log, of my running workout.  Whether you are tracking miles, reps, or time in the gym, you will find great satisfaction in watching the numbers add up each month. There are many ways to log your efforts from writing miles on a wall calendar to using an app that gives added information such as pace and calories burned.  Here are just a few.

Calendar

You choose the information you want to record.  Are you adding up miles each month or do you simply want to cross off each day in an effort to obtain consistency? A wall calendar is public and allows family members or co-workers to see your progress and encourage you along the way.

Fitness Apps

A fitness app can track your workout, provide workout analytics, link your favorite music, and even give feedback during the workout. I like Map My Run.  I set mine to give feedback every half mile. It tells me how far and how fast (or slow) I am going. You can even share the information on Facebook – if you are brave enough!

Follow a Training Plan

If you are goal minded and have decided to train for a 5K or longer, download a training plan and then write all over it. “Today’s run was hard.” Or, “I rocked it today!  Fifteen seconds under goal pace!” And so on.

Report to Friends

I belong to a group of family and friends that record our miles and share them with each other. This can help keep you on task.  “They are expecting me to log something today.  I better get out the door.” Or, “If I just go two more miles, I will have the most in the group!” Including others in your fitness pursuits helps encourage everyone to reach their goals. Never underestimate the value of friends!
Use a Journal

In addition to keeping a record of your workouts, a journal gives you an opportunity to record those things that are unmeasurable. How did the workout feel? What was good or not so good about it. Did you solve a world problem while running? What did you learn about yourself? Using a journal like this one is another tool to keep you on track and assist you in achieving your fitness goals.
Read More Beginning Fitness Articles

This blog post from Mark Williams has some great advice for beginners ready to "hit the gym." A quick read of Workout Routines for Beginners - What You Need to Know Before Hitting the Gym will help you prepare to succeed.

If you are having trouble with consistency in your training routine, maybe it’s time to find a new way to keep you accountable. Try something different or a combination of those listed above. The best training log is the one that works for you.

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Please leave 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.

Tuesday’s Training Tip: Read a Motivational Book

Strange things can be motivational!

Let’s face it, it can be difficult to stay motivated when you are training for a race that is months away, or when you are struggling to see improvement in your physical fitness, or when you have been injured. Reading a good motivational book can help you pass the hours while recovering.

What’s the best motivational book to read? That depends on what you need …

 If your desire to run is waning …

Read something running related such as a runner’s biography or a classic running novel. 

Running with the Buffaloes by Chris Lear

Unbroken by Laura Hillenbrand

Run toOvercome by Meb Keflezighi

If you’ve been injured and need some down time to recover …

Read something entertaining to pass the time or something that will instill patience and positivity.

The Power of Positive Thinking by Dr. Norman Vincent Peale

Gone With the Wind by Margaret Mitchell

Running the Edge by Tim Catalano and Adam Goucher

If your improvement is slow and you need daily motivation …

Read something that inspires you daily such as your favorite book of scripture, a daily motivational tip from a life coach, or browse a recent copy of Runners’ World magazine. 

Remember, running is hard.  Life is hard.  It’s going to take a little help to get through it.  You can read and learn from those who have gone before. It might make things a little bit easier.

Do you have a favorite motivational book you would like to share?  Please tell us about it in the comments below.

Get your copy of The Hard Run: Painful Lessons from a Running Granny. HERE

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.