Winter Running Motivation for Beginners

Uh-oh! It’s winter and you may have lost your motivation for running! Perhaps you began running in the summer and adjusting to the colder temps is proving quite a challenge. The wicking t-shirts and capri running tights you obtained to help you look and feel like a runner aren’t going to help when the thermometer dips below your comfort zone! The winter holiday celebrations are sure to present their own challenges with piles of goodies, not to mention the crunch they present on your discretionary time.

How are you going to stay motivated? How will you stay warm enough to run? How will you find the time to run while your To-Do list continues to grow? Here are some Dos and Don’ts that might help.

Don’t panic …

Running, like everything in life, has its seasons. Consider winter the maintenance season. Unless you live in the tropics, you won’t find many marathons to join in the winter months. Stick with a lighter schedule logging fewer miles and perhaps 2 – 3 running workouts per week. Remember, the weather will warm again and race season will be in full swing! You’ll get back in shape.

Do participate in a Fun Run on occasion …

Remember, it’s a “fun” run. Join your friends in a local holiday walk/run, gather for lunch or hot cocoa and cookies after (Yeah, you earned it), exchange gifts, and knock that task off your To-Do list. You may have to be the encourager here, but I promise it is a rewarding role.

Do join a group …

Running clubs, running buddies, even virtual groups can be effective in keeping you honest and accountable. Find a local group or create one of your own. Mark Zuckerberg did it and so did I! Check out A Mile for MyHeart on Facebook and feel free to join me.

Do dress in layers …

Read this blog post for some helpful hints for cold weather gear.

Don’t forget to be seen!

Shorter days present a real challenge for runners, especially if you work an 8 to 5 job. If you are going to run outside, invest in some affordable reflective gear. A head lamp might look and feel goofy, but it will keep you visible and light up those pesky potholes. Be safe out there!

Last of all …

Don’t feel guilty!

You’ve got a lot of living to do and running might help you buy some extra days or years. Be sure to enjoy every one!

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.

Running for Immediate Stress Relief

Running, or exercise, can improve the mental and emotional health of the runner. She may simply feel a sense of accomplishment or she may be happy because her clothing fits better, but studies show that enough strenuous exercise can lessen the symptoms and effects of stress, anxiety and depression. Let me show you how running is an immediate stress reliever for me.

I can’t say that I often crave a run. I crave cookies and chocolate. The anticipation of a run is often the hardest part, so no, I don’t really crave running. I do, however, crave the way I feel after a run – and by “feel” I don’t mean the physical exhaustion immediately post-run. I am referring to the emotional calm and mental clarity that begins to show forth during the run and continues for a time afterwards. The physical comfort and calm does not come until I have cooled down, stretched, hydrated, and showered!

How stress is immediately reduced:

Shift in activity and focus. When current mental demands such as work responsibilities, bill paying, or even housework pile up and a feeling of rising panic looms, a short run can shift your focus from those things that are causing anxiety to a physical challenge. It is difficult to focus on emotional worries when your legs are aching and lungs are burning. Your attention is aimed at the immediate physical task and those other worries are put aside, at least for a time. This shift also tends to clear the cobwebs and eliminate unproductive thoughts that may be looping through your mind – unless those unproductive thoughts are about how badly your legs are hurting! We will address those issues in Mental Tricks for Beginning Runners on my Tips for Beginning Runners page.

Affirmation of your abilities. Doing something difficult increases confidence in your ability to conquer other difficult tasks. Going for a run is hard. Cleaning the bathroom? That’s not nearly so difficult! Even mowing the lawn becomes almost relaxing compared to a long run.

Physical fatigue allows the mind to focus on what is next. When I have completed a run and cooled down, it is much easier to sort through my pile of tasks and prioritize them. Rather than feeling as if everything needs to be done immediately, which is impossible, my mind and body work together to recognize what is most important. Perhaps it is the feeling of exhaustion confirming that there is limited time and energy that allows me to clearly place in order my responsibilities. There is a peace of mind that accompanies doing things in wisdom and order.

Try this:

The next time you are feeling anxious about things on your To Do List or out of your control, go for a short run or even a brisk walk. Ten to 20 minutes should do the trick. Stay with it long enough to shift your focus. Move until those anxious thoughts settle down and you can think more clearly about what is most important. Then return to your list of things to do and take control!

Do you have a motivational tip for runners? I would love to hear about it! Post 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.

Running to Increase Physical Endurance on the Ski Hill

Running increases physical endurance. This increased endurance will benefit many aspects of your life by improving your ability to maintain activity and delay fatigue. 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.

My favorite ski buddy!

I run to ski. I belong to a family of skiers and it appears that we will be skiing for a long time. The grandkids are embracing the sport and I want to be able to enjoy it with them for a long time.

When performed well, snow skiing appears effortless. It is not. While it requires strength in the lower body, skiing isn’t all about the legs. In fact, much of skiing is about endurance and a lot about technique. When I get tired my technique worsens. Fatigue brings on bad habits. Bad ski habits bring on danger and the opportunity for injury. (Read about one such experience HERE.) I have discovered that the more I run, the longer I can ski without fatigue. The longer I ski, the more I improve my technique and the less likely I am to experience an injury. The longer I can remain injury free, the longer I will be able to enjoy skiing with my grandchildren.

My skiing family!

Snow skiing is just one of my motivators for running to increase physical endurance. It's only one, but I think it's a pretty good reason. On days when it seems too difficult to lace up my shoes and get out the door, I can remind myself that I run to ski with my family and that may be all the motivation I need.

How has running helped you increase physical endurance? I would like to hear about it in the comments below.

Happy Running!
- Carol aka Running Granny Green
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.

Mrs. Green's Power Cookie Recipe Reveal



It’s here!  The big Power Cookie Recipe Reveal is here! It really isn’t a secret recipe and the power in the cookie is merely in the mind.  Power Cookies help you run faster because you “think” they help.  That and the carb boost you get from the oatmeal in them.  These cookies are a favorite of the Parma Cross Country Team and a staple in the Green Household.  Give them a try!

Mrs. Green’s Power Cookies

1 ½ C Brown Sugar
1 ½ C Sugar
1 C Butter Flavor Crisco (Do not substitute!)
3 Eggs
3 Tbs. Milk
1 Tbs. Vanilla
4 C Flour (Add more if the dough seems too loose.)
1 ½ tsp each of baking soda, baking powder, salt
2 C Old Fashioned Oats
12 oz. bag of semisweet chocolate chips

 Cream together sugars and the Crisco.  Add eggs, milk, and vanilla. Add one cup of flour, baking powder, salt, and soda and mix well.  Add oatmeal and mix until blended.  Mix in the rest of the flour and add chocolate chips. Bake for 11 minutes in 350◦ oven. Hide them!

*For “healthier” cookies you can substitute 2 cups whole wheat flour for two cups white flour and dried cranberries or raisins for chocolate chips.

 To learn more about the power of a cookie, read “Can a Cookie Cure a Cold?” in Gold Pans and Iron Skillets.

Enjoy!

Find more of my favorite recipes HERE.

Question: Do you have a favorite recipe to share?  Comment 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.