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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Bill also has some of the best quotes about running, including:

I always say if the marathon is a part-time interest, you will only get part-time results.

To be a consistent winner means preparing not just one day, one month or even one year – but for a lifetime.

My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble.

And perhaps most important:

You cannot always run at your best.

Yes, even the legendary runner Bill Rodgers had his bad running days. Unlike many less successful runners, he did not let these bad days define him.

Runners can gain even more running inspiration from Bill’s brand new book, Marathon Man: My 26.2-Mile Journey from Unknown Grad Student to the Top of the Running World. This book is an excellent choice for those planning to lower their running times this year.

Image courtesy of Sports Illustrated

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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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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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