Of course, running groups can also have drawbacks if the workouts are not right for your level of running, or the people are not a good fit for you. Instead of signing up for a group blindly, it is best first to attend a few workouts and get a feel for the type of people on the team.

Whatever you do, don’t join a group or team that treats every workout or training run as a race. Racing every run is a great way to get injured. Look for a group with mature people who don’t need their confidence boosted by “winning” each recovery run.

Your and the group’s only focus should be hitting the pace and splits planned by the group’s coach.

A running group can be a huge help to your training – just make sure to choose one that suits you.

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One of the most difficult obstacles in maintaining the motivation to run is the tendency to compare yourself with other runners. It can be difficult to accept when someone you know is able to run faster than you with less training.

In order to overcome the frustration of not running as fast as others, it is really important to understand how genetics helps determine running performance. The Florida Times has a good article on this exact issue.

The most important factor affecting endurance is the amount of oxygen the human body uses when put into motion. Aerobic capacity, or VO2 max, is the maximum amount of oxygen your body converts into energy.

Aerobic capacity is the best measure of fitness. The lungs take in oxygen, which is absorbed into the blood and pumped around your body, replenishing the muscles. The more oxygen used by the muscles, the better one’s endurance.

There are certainly things you can do to improve your aerobic capacity (training runs, speed workouts, etc.), but there’s no question that some people start with a higher capacity than others, and have an innate ability to increase their capacity at a higher rate.

The article has interesting estimation of the number of people who have won the genetic running lottery.

When you put natural fitness and trainability together, 5-10 percent of the population start with high aerobic capacity and 2-10 percent are high aerobic responders.

The odds of having a high aerobic baseline and a rapid training response — put another way, starting fast and getting faster — are exceedingly slim, between 1 in 100 to 1 in 1,000.

While seeing 1 in 1000 odds can be demoralizing, I would rather view it as a great explanation of why some runners are faster than others despite similar training.

Perhaps the most important lesson is that, in order to get the most out of running, compete against yourself instead of focusing so much on other runners. This is the best way to enjoy long term satisfaction with running.

[Florida Times]

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However, people who can convince themselves to go on a daily run set themselves up for great benefits down the road. As the article points out in one of the five benefits, running can be a great natural high.

Though some questions remain, the mystery was recently solved: the runners had not been lying. A high is experienced when the endocannabinoid system is activated by the neurotransmitter anandamide. Anandamide bypasses the blood-brain barrier easily, provides pain relief, feelings of relaxation, exultation, and dilates blood vessels to make oxygen flow more easily around the body (it’s even found in chocolate).

“Running is like eating chocolate” – now that’s a great motivator. Even better, the excuse that running hurts your knees is not only untrue, but, as the article states, research suggests that running can help strengthen the knees.

Therefore, instead of searching for reasons not to run, take time to understand the true benefits of running to motivate yourself to get out the door.

[The Guardian]

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Be Specific: In order to ensure accountability, set specific goals. For example, a goal to “run fast” is simply not detailed enough. If you don’t want to peg yourself to an exact time, choose a range. For example, a good goal might be: “Run a marathon between 4 hours and 4 hours and fifteen minutes.” Setting specific, meaningful running goals is the best way to ensure that you will be properly motivated. Don’t be afraid to brainstorm and set goals in different areas (i.e. set a mile time goal even though you are a marathoner).

Challenge Yourself: It is tempting to set easy goals to set yourself up for success. However, if you want to experience the real thrill of achievement, create goals that are a stretch but still within reach. Try not to set undue limits on yourself.

Create Goal Tiers: A good way to balance setting realistic running goals with challenging yourself is to set goal tiers. For example, goals in your first tier might be a 4 hour and 30 minute marathon and 6 minute mile race. The second tier might be a 4 hour and 15 minute marathon and 5:55 mile race. The third tier might be a 4 hour marathon and 5:50 mile race. Using tiers enables you to stretch your boundaries without feeling bad if you don’t hit all of your goals.

Write Down Your Goals: Make sure that you put pen to paper (or fingers to keyboard) and write down your running goals. Consider placing your written goals in a place where you will see them frequently (i.e. on your bed stand – which will motivate you to get up for morning runs). Writing down your goals prevents you from conveniently forgetting them later.

Don’t Delay: As stated early, the new year is a great time to brainstorm and set running goals. Don’t procrastinate or you will never get around to setting your goals. Do it today!

Happy New Year!

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Intrinsic Motivation

According to psychological research, the best runners are those that are intrinsically motivated to train and race. “Intrinsic motivation” means to run solely for the pleasure of running and not for external rewards or praise. An intrinsically motivated runner does not measure running success with beating other runners, but whether running provides them with personal enjoyment and satisfaction.

Task v. Ego Orientation

In developing an intrinsic motivation for running, it is important to understand the difference between task orientation and ego orientation. A runner who is “task orientated” appreciates the process of learning about running. A bad race will not have a huge negative affect on a task orientated runner because he or she understands that bad races are part of the overall improvement process.

On the other hand, an “ego orientated” runner judges running success solely by comparing himself or herself against other runners. Ego orientated runners feel tremendous stress and nervousness before races because they will regard their entire running endeavor as a failure if they don’t win or beat other runners they feel they should beat. This kind of “win or else” attitude is very destructive to a runner’s image or his or herself and certainly does not lead to “intrinsic motivation” for running.

The Best Running Attitude

The most successful runners have a running attitude that mixes ego orientation and task orientation. These runners want to compete and beat other runners, but they also understand the danger of finding enjoyment only in winning a race. Although winning races is a goal, these runners are not solely motivated by external forces; rather, they understand that the best way to achieve the goal of winning is to view running as a learning process. Therefore, while they have a burning desire to obtain medals and win races, they also have a sincere appreciation for their individual improvement independent of their victories over other runners. The competitive drive is balanced with a long-term, sustainable outlook for running.

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Perfectionism

The general consensus is that the more perfectionist a person is, the more likely he or she will suffer burnout from an activity. Although demanding perfection can propel a runner to fast times quickly, the win at all costs attitude can also lead to over training, injuries, and a general lack of satisfaction with running. Perfectionists never seem to be happy with any race, no matter the time. Therefore, they never take any joy out of running and soon lose interest.

Running for Others

Another trait of burned-out runners is that they often run to please others. These runners are desperate to appear perfect for people around them and believes that their coaches, family, and friends expect nothing but perfection. The fear of letting down a coach or family member becomes overwhelming and causes running to be a stressful and dreary activity. Running only for others is such a dangerous attitude because it is not possible to win every race and impress every person. A runner who runs only to please other people will invariably fail and likely stop running because of the disappointment.

Running for Awards

Many runners love to brag about their high placings and awards. Some runners will only race in small local races because they know they can place high. However, focusing primarily on rewards as the reason for running will often lead to burnout. Instead of being so obsessed about winning a medal or award, runners will gain much more enjoyment by simply enjoying the feeling of racing.

The most effective motivational tool is the attitude of running solely to push our bodies and enjoying the feeling of health that running provides. With this attitude, awards and accolades becomes mere side effects of the more important to desire to run for personal enjoyment, health, and fun.

Conclusion

I urge you to take note of the following advice if you want to keep your motivation to run: (1) Train hard, but don’t be a perfectionist. Understand that no one is perfect and refrain from punishing yourself over a bad race. Instead, use it as a learning experience, (2) Run for your own personal enjoyment and not only to please others, and (3) Do not focus so much on awards and placing high in races. Rather, focus on the good feeling you get from running and the chance that running gives you to to push yourself and discover your potential. By utilizing these tips, you’ll be surprised how much easier running becomes.

Photo courtesy of tableatny

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Weimaraners: These are very energetic dogs that need to have exercise everyday. Originally bred as hunting dogs, Weimaraners can run long distances without much difficulty. However, it is important to note that these dogs can be territorial and protective of their owners, so it is important to socialize them from a young age so that they are not too distracted during runs.

Siberian huskies: These are working dogs who have amazing energy, once trained, should be able to run at least 5 miles at a time. Keep in mind that these dogs are built to run in the cold weather, so you will have to be very careful taking them on runs during the summer.

Vizslas: These are strong dogs that were originally trained for hunting. Vizslas are loyal and kind dogs with a lot of energy and a need to mental and physical stimulation everyday. They have a medium build, which makes them very effective for longer runs.

No matter which dog you choose as a running partner, here are a number of tips to ensure that you get the most of your running dog:

1. Start young. In order to properly train your dog, you need to get him or her running at a young age (preferably by 6 months). Teach them to run close you by using strong verbal commands such as “heel” and pulling the leash closer to you. If you have patience, the dog should eventually understand how to run with you.

2. Start slow. When beginning to run with your dog, start by walking him or her about 15 minutes once a day to build fitness. Gradually increase intensity until the dog is able to run without much effort.

3. Watch the running surface. Remember that while dogs have tough pads on their feet, they do not have cushioned running shows. Therefore, try to avoid running your dog on too much concrete. Trails and grass are best.

4. Keep an eye on your dog. If your dog is panting heavily or favoring one side, immediately stop and walk home. Dogs can not tell you when they are hurting, so you have to be very attentive to any injuries or other health problems caused by running.

5. Make sure the dog is hydrated. Run in areas where there is access to water and make sure your dog drinks something before the run. This is especially important in the summer time.

Running with a dog can be extremely beneficial to both the dog and you if you choose the right breed and follow these few simple tips.

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Running fast races takes more than simply running 30 minutes each day. The right mix of base building, tempo runs, fartleks, interval workouts, and long runs are the best way for a runner to reach his or her potential. However, without a guide for how these workouts should be run, it is nearly impossible for runners to figure out the right way to run these workouts by trial and error.

Even more important for elite running in America is the fact that the internet allows runners throughout the country to compare their performances to other U.S. runners. Nowhere is this more important than high school track and cross country. Before the internet, it was easy for the best runner at a school to settle for winning local track meets while being completely oblivious to how his or her times rank nationally.

That changed in 1998 when John Dye started a web site called DyeStat. John and his team have done an amazing job compiling all of the high school results around the nation into one resource. Now high school runners know exactly where they stand compared to their peers and have every motivation not to settle at being a local hero.

Just to show what the internet age has meant to high school athletics, take a look at this chart showing the best times high school boys times from 1993-1995 compared to 2008-2010:

I guess the point of all of this is that we runners should be thankful for the internet and take advantage of the rich sources of running information that it provides.

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One of the most common stories in my local running club is “How I returned from running.” The story usually begins with how the person ran during high school, or even college, and then stopped. This running break often lasts as long as 15-20 years. These runners cite all kinds of reasons for getting back into running, but the most common are health and having more energy.

If you are thinking about starting another chapter in your running career after a long break, or have already started, be sure to follow a few tips:

1. Stick With It: Running is a difficult activity. It is an especially difficult activity if you haven’t run in years. Don’t be surprised if you are out of breath just running to the end of your block; in fact, expect it. However, if you stick with your plan, you will rapidly regain your old fitness.

2. Start Slow: The worst mistake a returning runner can make is to run too much too soon. Depending how long your break has been, it is important to really be cautious. It might be a good idea to use a run/walk plan where you alternate running and walking: (run 1 minute, walk 1 minute, run 1 minute, etc.). Additionally, be sure not to increase your mileage by more than 10% each week. For example, if you run 20 miles one week, don’t run anything more than 22 mile the next week. Take a look at Dr. Pribut’s blog for a specific schedule for how to return to running.

3. Listen To Your Body: I guarantee that you will be sore and possibly get a few injuries in the first few days and weeks that you start your running. Be sure to place an ice pack on any sore muscles that develop (ice on the muscle for 10 minutes, off for 10 minutes, on for 10 minutes, off for 10 minutes). Also, if you feel any injuries coming on, do not hesitate to take a few days off to rest up. It is much better to take two or three days off then having to take weeks off to get better.

4. Set Goals: One of the best ways to keep motivated through the beginning stages of a comeback program is to have definite goals. For example, pick a race that is a few months away and structure your training to get yourself ready for that race.

5. Don’t Run Alone: Another good way to motivate yourself is to find a running partner, or to join a running group. Things will go much easier if you have other people to support you through your comeback.

6. Weight Loss: Perhaps the number one reason that many former runners make a comeback is to loose weight. I hate to break the news, but loosing weight through running can take a while. Don’t expect to shed ten pounds in the first two weeks. In fact, running might initially lead to more weight due to increased muscle. Running will no doubt improve your cardiovascular fitness, but it is not guaranteed to lead to rapid weight loss. In order to increase the chances of weight loss, combine running with strength training (free weights, push-ups, pull-ups, etc.).

7. Have Fun! Try not to take your comeback too seriously. Instead, try to enjoy the road to increased fitness and health that running will give you.

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