Staying Motivated to Run

Do you have a hard time staying motivated to run? There are a lot of things that can affect your desire to go running. In f act, every runner, even those who are passionate about it, often experiences times when they would rather be doing anything but running. In order to stay motivated to run, it is important to understand that a lot of these “reasons” are actually just excuses. And excuses often indicate a simple lack of motivation.

The good news is, these issues are very easy to overcome, especially if you understand all that running can do for you. It improves your health and your mood and is very good exercise. When you feel as if your motivation for running is not as good as it can be, use some, or all, of these tips to get you going.

Understand Why You Like Running
After you get back from a particularly successful run, get a piece of paper and write down exactly why you love running. Keep this list in a safe place. Now, when you can think of a million things you would rather be doing, read the list. Use it as a way to inspire you and get you out the door.

Prepare the Night Before

If you go running in the morning, lay out your clothes and shoes the night before. Sometimes, it is difficult getting moving in the morning. When you are groggy, the last thing you want to do is shuffle around for your clothes. If you make the process of getting dressed simple, you will be more likely to stick with it.

Train for an Event

Sometimes, having an event to train for is a great motivator. It doesn’t need to be a marathon. You can pick something a little less involved, like a 5K or a 10K. Select an event, choose a training program, and stick with it. If you want even more to shoot for, choose a running event that is a benefit for charity. Not only will you have a goal to help you stay focused, but you can also help raise money for your favorite charity.

Find a Running Partner

Some people like to run by themselves because they enjoy the solitude. However, others have a difficult time getting motivated unless they have someone to run with. If you need to run with people, you can either find a running partner or join a running group. It can be fun to train with others, especially if you all share the same goals.

Run With Music

Music can also be very motivating. If you have a difficult time concentrating during your runs or if you have chosen not to run because you think it is too boring, try bringing some music along with you. Choose something that is upbeat and lively so that it will help you move more quickly.

Runner’s Question: So I have this friend who wants me to help her get in shape. She told me that she can’t run very well, and that she wants to start out on a treadmill. What’s the best way to start her out? And once she gets better, how should I have her run outdoors?

Thanks!

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Runner’s Question: I am coordinating a 5K race and would like a little input from the people that run. All input would be greatly appreciated. Things like trophies or medals, types of food and drinks, timing chips or clock. Anything that would help me know what to have for the runners. Thanks in advance.
Someone had asked what race, it is in Murfreesboro, TN and it is the Prudential Rowland Real Estate 5k to benefit the Habitat for Humanity. I know about active.com any other ideas

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Runner’s Question: I’m in the market for a sports watch. The only features I care about are lap counting and stopwatch. I’m not looking to spend more than $30, but I’d like to get the biggest bang for my buck. Anyone have any suggestions? Thanks, runlikeh3ll readers!

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Hamstring muscles begin form the top i.e. the pelvis and extend up to the lower leg on the back of the human body. Injury to this muscle can vary from being a small strain to a major muscle rupture. Hamstring injury is normally caused during exercise or running motion and is evidenced by a sudden, sharp pain on the back of the thigh that stops all movement then and there. Sever pain and swelling is evident.

The hamstring injury usually results in locking your leg knee down and bending may be rendered impossible beyond 40 degrees. Make sure that the athlete or sports person has a medical ‘all-clear’ before carrying out the exercises. This exercise is meant to relieve your hamstring injury and strengthen the muscle to its past glory.

Causes: A Hamstring injury can be caused due to

• Poor flexibility

• Shortage of strength in the muscle

• Muscular imbalance

• Differences in lengths of legs OR

• Poor warm up procedures

Treatments: Hamstring injuries generally need rest. In serious cases, a rest of 2-3 weeks is advised with cold ice compression and leg elevation. After the pain and swelling caused due to the hamstring injury subsides, a stretching regimen is recommended to rebuild damaged muscle. Make sure you consult a therapist or a doctor before you embark on any exercise.

Recommended Exercise (Bicycle leg swing): Bicycle leg swing is a very good exercise to overcome a hamstring injury and strengthen the hamstring muscle. To do this:

• Stand on your left leg with the total weight on it (you could take support with your right hand by placing it against a wall or any fixed structure).

• Slowly raise your right leg from your hip to the knee, so that it becomes perpendicular to your body (90 degree lift). • Once your thigh is parallel to the ground, begin extending your knee until your leg is straight.

• Now start swinging your right leg in a slow arc downwards and to the back of your body and back again. Once this movement is coordinated slowly, it will simulate the slow stride action.

• Once you can do this at the rate of 75-80 swings per minute, do it in sets of two with 20-25 repetitions each for each leg.

• Fasten the pace with time. After you become comfortable with the exercise, try to do the exercise by restraining your ankle with rubber tubing at knee level in front of you. This will facilitate in strengthening your leg. Tighten the restraint over a period of time to build strength.

Always perform this exercise after a little warm up by jogging or cycling.

Prevention of Hamstring Injury:

To prevent a hamstring injury, one needs to take certain precautions:

Warm up: Always warm up thoroughly. Hamstring is the most important muscle that needs warm up prior to heavy exercise.

Stretching: Once you finish the exercise or work outs always remember to stretch out to prevent any possible hamstring injury.

Hurry: Never try to do too much in too little time.

Runner’s Question: I’m 30 years old and about 25 pounds overweight. I’m 5’3.5″ and about 149 pounds.

I would like to start running but I’m not in very good shape. I walk a lot with my friends, typically about 6 miles a few times a week.

I would like to get some tips on how to become a great runner, how to best warm up, what kind of a schedule I should set in order to increase to potentially doing marathons a few years down the road… and how to go about getting started without buring out or getting hurt.

If I plan to start running in the mornings, early and before work, should I eat something beforehand and if so, what and how much???

All advice appreciated. Thanks.

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