13 Tips for Staying on Top of Your Running Goals

Recently, I rediscovered my love of running. After a nearly 6-week hiatus, I hopped on the treadmill and quickly realized how much I missed it.

I missed the way it made me feel. The energy it gave me. The bounce in my step. The confident “I-can-take-on-anything” feeling. The way it cleared my head of those yucky negative thoughts. The good tired feeling. Dare I say, I even missed the sweat on my brow.

During some seasons of life, time just gets away from me. Our days become packed full of fun activities—gymnastics and play dates and music classes and library story time—and of course, runs to the grocery store and Target.

Carving out time for regular, uninterrupted exercise becomes challenging—particularly when your two toddlers don’t nap at the same time (or don’t nap at all!).

Still, staying on top of my exercise goals is important to me. Lately, I’ve been asking myself this question: How do I get back to that place? That place where I was on top of my running goals.

Coincidentally, while I was mulling this over in my head, Oscar, a company that provides health insurance in New York, reached out to me asking if I would write a blog post about how I stay on top of my running goals. And that’s how this post was born.

I’ve compiled a list of what has worked well for me in the past—as I trained for a 5K, a 10K, a 12K, or a half marathon. I wrote these 13 tips for myself as I strive to reach my latest running goal, but I’m hopeful they will aid you, too, in staying on top of your own running goals.

1. Register for a race or run.

Setting my sights on a specific race is key for me. I need to have a goal in mind--as well as a target date. I'm planning to register for an upcoming race as motivation to continue running on the treadmill at least three days a week.

2. Create an exercise calendar.

You can design your own handmade calendar using paper and pen; print a free, customizable calendar at www.timeanddate.com; or search for a running calendar online. When I ran a half marathon, I printed this 12-week calendar. If you'd prefer to track your running goals on your smartphone, try one of these fitness apps: Map My Fitness, RunKeeper, Strava, or Nike+ Running.  

3. Post your exercise calendar in plain sight.

Find a spot where you will see it frequently. For me, hanging the calendar on a clipboard near my computer monitor means I will see it at least twice a day; once at naptime and once at night.

4. Make running a priority.

Place it in the number one position on your to-do list. When I worked outside the home, I found that if I didn't complete my run as soon as I got home, I'd often procrastinate and work on other projects, and before I knew it, it was time for bed.

5. Dress for success. 

Setting out my clothing the night before always helps me to get dressed faster, whether I'm going to work out that day or not. Now that I'm a stay-at-home mom (not an elementary school teacher), I often put my running clothes on first thing in the morning, so that when nap time rolls around, I can hit the treadmill immediately. If you want to take it a step further, follow positive psychologist and author Shawn Achor's advice: Wear your workout clothes to bed! (If you haven't read Shawn's book, The Happiness Advantage, I highly recommend it.) I’ve never tried this practice myself, but it makes sense: The less you have to do before you start your run, the better the odds that you'll actually hit the pavement or treadmill.

6. Work out when it's convenient for you, not someone else.

I know many people who love starting their day off with a run. But that’s just not for me. I’m so not a morning person.  When I worked as a teacher, I tried many times to get up early and run before work. I'd tell myself the night before that I'd get up, but I never did. I'd hit the snooze button six or seven times. Which is why now, I always work out during the day (nap time) or after the kids go to bed (but not so close to my bedtime that I won’t be able to fall sleep).

7. Buy yourself a new pair of running shoes. 

When I spend $125 on a pair of athletic shoes from Fleet Feet Sports, I really want to wear them. Not only are they clean and pretty, but they feel so good on my feet. And my rule is, if I put them on, then I must run. No ifs, ands, or buts about it.

8. Surround yourself with inspiration.

Pinterest is a great place to find funny quotes or inspirational sayings about everything and anything running. Gather a few that resonate with you or make you laugh, print them out and then stick them up all over your house--on your bathroom mirror, your refrigerator, even your treadmill.

9. Create an awesome running playlist.

Need ideas? Check out these Pinterest playlists. If you love listening to Pandora during your workouts, there are many station options, perfect for your running workout. I just added Country Fitness radio and 80s Cardio to my Pandora list. 

10. Watch television when you run.

Catch up on your DVR shows—whether it’s Parenthood or The Voice or The Walking Dead. Want to take it up a notch? View your favorite shows only when you're running. That way, you'll be really motivated to jump on the treadmill. I'm chuckling as I write this because I watch very little television. I literally had to google, "Most Popular 2014 TV shows," because I had no idea what people are watching these days. (By the way, Big Bang Theory was #1, and I'm sure it comes as no surprise that I've never seen it.) I write all that to say that it’s easy for me to only watch television when I run. If you're an avid television watcher, then you're probably laughing at me...and the absurdity of that very idea. I can hear my television-loving hubby now, "Run every time I watch TV? Never!" Ha! 

11. Track and celebrate your progress.

In the past, every time I finished a run, I'd check off the box on my exercise calendar (thinking, Ah, yeah!) and jot down my time or mileage. And then I’d let out a little "Woohoo!"  

12. Keep yourself accountable.

One way to do this is to exercise with a friend. Or join a running club. If you exercise alone (as I often do), share your running goals with friends and family. Ask for their support during your training as well as on the day of the race. Post your progress on Facebook, Twitter, Instagram, or your blog.

13. Celebrate your accomplishment.

When you cross the finish line (and you will!), be sure to share your BIG running accomplishment with friends and family--in person, via email, or on social media. Go ahead, brag a little. You've earned it! You never know, you just may inspire someone else to tackle one of their own exercise goals. 

In short, this is what I want to remember going forward: Plan. Train. Race. Celebrate. Repeat. 

It’s as simple--and as challenging--as that.
  

Fellow runners: What tips would you add?  How do you stay on top of your running goals?

Keep on running,

Thanks to Oscar Health Insurance for inviting me to write this piece. I was not compensated in any way for this post, and all opinions and suggestions are strictly my own.  

Oldies But Goodies

For the past three months, I've been watching old movies as I run on the treadmill.

I find that if I watch something--whether it be a movie or a television show--I'm more apt to enjoy myself as I exercise, and the time seems to go by faster.

And I'm certainly more motivated to climb on to the treadmill during Noah's nap time, if I know that a movie is waiting for me, all queued up and ready to go.  

Weeks ago, I scoured our DVD collection, pulling out mostly romantic comedies and dramas.  Most of these flicks I hadn't seen in years, so it was a treat to view some oldies, but goodies.

1| Circle of Friends

2| Where the Heart Is

3| Sleepless in Seattle

4| Keeping the Faith

5| The Notebook

6| Sweet Home Alabama

7| Sense and Sensibility

8| Runaway Bride

9| Notting Hill

Not pictured: Sabrina and Jerry Maguire, both of which I checked out from the library.

What old movies have you seen lately?

13 Things I Learned From Running 13.1 Miles

With 2013 approaching, I've been reflecting on what I accomplished this year and contemplating possible goals for next year.

Many of you are likely doing the same.

Running a half marathon was my biggest fitness accomplishment of 2012.

During my training, I wrote this blog post, in which I listed nine things I'd learned so far about running.

After completing my first half marathon, I thought more about the experience, and what I might be able to share with those who are considering running their first half marathon. 

What follows are thirteen things I learned from running 13.1 miles.  (Well, technically, I ran way more than 13.1 miles during my training, but I don't feel like adding up all the miles...and math never was my strong suit.  Plus, there's no way I could come up with that many running tips, so let's just go with thirteen, okay?  Okay!) 

1 | People of all ages and body types complete half marathons. 
It doesn't matter if you're young or old, tall or short, slim or overweight, if you set your mind to it, and devote time to training for it, YOU can run 13.1 miles.

2 | If you think you can, you will.  If you think you can't, you won't. 
I'm learning from experience that I'm capable of accomplishing more than I think I can--if I just believe in myself.  During my training, I had to work at blocking out that nagging voice in my head that said, "You're too uncoordinated.  You're too slow.  You're not a real runner.  13.1 miles?  That's just crazy."  I tried hard to push those thoughts out of my mind.  To ignore them.  And to counteract those negative thoughts with positive ones.

3 | Walk, run or do both.  (And don't feel a shred of guilt!)
For years, I never attempted a half marathon because I was afraid I wouldn't be able to run the WHOLE thing.  If I couldn't run the entire time, I thought, Why try?  Then, my husband and I had a great conversation about "running" a half marathon.  Brian said, ever so gently, "You know you don't have to run the whole thing.  I know people who have finished half marathons--even marathons--and they walked."  It was an Aha! moment for me.  My husband had said just what I needed to hear, at just the right time--in the most supportive way.  Thanks to this breakthrough moment, I was finally open to running--and walking--a half marathon.  The day of the run, with my adrenaline pumping, I felt good and ran most of the race.  I walked only when I drank water or took a Gu packet.  But during some of my training runs, I walked a lot.  And I'm okay with that.    
 
4 | Just keep going. 
The first two to three miles are always the hardest for me, both physically and mentally.  My body is yelling at me, No, no, no!  Not this again!  I don't wanna run!  Let's go sit on the couch and watch television.  Let's go eat something.  Let's go clean the bathroom.  I have to remind myself, sometimes with each and every foot fall, why I'm doing this.  I have to remind myself of my goal.  I have to remind myself that it will get better.  And it does.  Three miles in, my muscles are warmed up, I've fallen into a rhythm and I feel good.

5 | Listen to your body.  
Since I injured my left knee in the past, I paid attention most to my knees.  If my taped knee didn't feel good, I'd re-wrap it.  If it still hurt to run on it, I'd walk for a few minutes.  Or if my right side started hurting, I'd slow down and walk for a minute, placing my right hand on my head.    

6 | Use a schedule.
There are lots of half marathon training schedules available online (this is the 12-week schedule I used).  If you don't find one you like, ask a runner friend to recommend one.  Post the schedule in your bedroom, your kitchen, or next to the treadmill--wherever you will see it daily.  It's also helpful to take a picture of your training schedule with your phone. That way, you'll always have it with you, regardless of whether you're at home, at work, or on a trip.  

7 | Carve out time. 
While you're training for a half marathon, you'll need to find time to run.  Sounds like a no-brainer, but it takes a fair amount of planning and discipline.  You may have to cut back on television time, chat with family members while running on the treadmill, or walk with a friend at the park instead of meeting for lunch.  Also, it's possible that you will have to put some of your other goals on hold until you complete your training.   
John C. Maxwell said it well: "Every worthwhile accomplishment has a price tag attached to it.  The question is always whether you are willing to pay the price to attain it--in hard work, sacrifice, patience, faith and endurance."

8 | Track and celebrate your progress. 
Consult your training schedule at least once a day to make sure you're running the appropriate distance.  Cross off your runs as you complete them.  Share your running progress with a friend or family member.  Post your runs on Facebook, Twitter, or Instagram.  Some runners also find it helpful to keep a training journal.  (If I run another half marathon--or a marathon someday--I'm going to purchase the Runner's World Training Journal.)

9 | Cut yourself some slack. 
Life happens.  As much as I tried to fit in all my runs according to the schedule, occasionally, I had to move a run to another day, run on a "rest" day, walk instead of run, or skip a run altogether.

10 | Try not to skip your LONG runs.
Find a way to get your long runs in; they will prepare you physically as well as mentally for the half marathon.  You may have to tweak your running schedule to do so or ask a family member, friend or babysitter to watch your child.  I'm so grateful to my husband, parents, and sister for taking care of Noah during my long runs.

11 | Do what works for you.  

• Do you like running alone or with a friend?  My husband (and son) joined me for the shorter runs, and it was nice to have someone to chat with while running.  It makes the miles go by faster, and I'm often motivated to run quicker with a partner.  But I also enjoy jogging by myself.
• Do you like listening to music while you run?  In past years, I listened to music while I ran outside, but this year, I decided instead to focus on listening to my body and my breathing--and to just enjoy the outdoors.  When I'm running laps in the park, I like to play the five senses game to keep boredom at bay.  I focus on one sense at a time, thinking, What am I hearing?  What am I seeing?  What am I tasting? etc.  My mind fills with descriptive words and thoughts, and oftentimes, I come up with promising story and article ideas.
•  Do you like watching television or movies while you run?  I knew I'd be completing a few long runs (6+ miles) on the treadmill, so I rented movies from Redbox to keep me entertained.  Watching television shows on the DVR works just as well, too.   

12 | Switch it up. 
Run in the park.  Jog on the treadmill at home.  Go to the gym.  Run in a new neighborhood.  

13 | Let others inspire and guide you.  
One of my former teacher colleagues decided to take up running two years ago...at age 60!  He's run several half marathons and mentors others who want to complete half marathons.  Talk about being an inspiration!  Not only can other runners inspire you, but they are also great resources for running tips, recommendations, and advice.  All you have to do is ask.

Do you have any fitness goals for 2013?  Anyone thinking about running a half marathon? 

Right Now

I'm...

Loving this picture of Noah kissing his brand new cousin, Zoey, who was born yesterday morning.  (Congrats to my sister, Nichole!)

Attending Mother Goose on the Loose at the library.

Processing pictures from Apple Hill, Notre Dame, and Halloween.

Enjoying a breakfast date with my hubby.

Baby proofing the kitchen, laundry room, and bathroom cabinets.

Folding laundry.

Running short distances (2-3 miles) on the treadmill.  

Contemplating my next running goal now that I've completed a half marathon.

Writing a thank you note to a friend for her amazing strawberry jam.   

Printing pictures for Noah's birth mother.

Creating packing lists for our upcoming trip to Portland. 

Reading Extraordinary, Ordinary People by Condoleeza Rice, a digital title I "checked out" from the library.

Perusing the HearthSong catalog for kids' Christmas ideas.

Doing the Hokey Pokey in the kitchen with Noah.

Crafting an article about photography that is aimed at kids, ages 8-11.   

Welcoming the practice of daily gratitude, typing one thing I'm thankful for each day on my iPhone.

Right Now

Noah & Katie | September 2012 | Fort Worth, Texas

I am...

• Processing photos from our trip to Dallas.  (This is one of my favorite shots!)

• Harvesting vegetables from our garden.  (I'm surprised and excited that our plants are still producing!)

• Typing up two article outlines and one story outline for my writing class.

• Caring for Noah as he battles his first cold.  (Hyland's tiny cold tablets seem to be helping.)

• Writing in my new journal. 

• Flipping through The Poky Little Puppy (the board book edition) with Noah.

• Listening to music by Kari Jobe, a Christian singer I learned about while we were in Texas.  (Thanks, Preston, for the recommendation!)    

• Babyproofing our home, little by little. 

• Running on the treadmill, at the park, and around my parents' neighborhood.  

• Singing Noah's favorite song right now: The Wheels on the Bus.  Our bus has dogs and cats and even monkeys sometimes.  Noah laughs whenever I make the animal sounds, so I just keep adding more critters.       

• Sipping hot apple cider.

• Cleaning door handles, TV remotes, light switches, and toys with antibacterial wipes. 

• Enjoying play time with Brian and Noah.

• Browsing the internet for Halloween costume ideas.

• Reading Writer Mama, Writing Down the Bones, and Daring Greatly. 

• Embracing all that is fall.  

What's happening in your world right now? 

Right Now

I am...

*Enjoying the sunflowers on our dining room table.

*Thinking about all the teachers and students who are returning to school this month.

*Running four days a week--either on the treadmill or in a nearby park.

*Missing Brian who is fighting a fire up near Clear Lake.  (Update: Brian is now working this fire outside of Chico.)

*Reading Little Puppy, a finger puppet board book, with Noah.  (Definitely want to buy a few more books from this series.)

*Shopping online for groceries via this website. 

*"Instagramming" pictures in airplane mode. (For more Instagram tips, check out this blog post.)

*Eating leftovers from Diego's, a fabulous restaurant in Grass Valley that specializes in Latin American cuisine.

*Drinking lots of water.

*Perusing two books: Nikon D90 and Understanding Shutter Speed (both from the library).

*Picking zucchini, yellow squash and tomatoes from our garden.

*Watching Noah play in the water that comes out of the faucet.  Such curiosity and wonder.  Love it.

What's happening in your world right now?

J

Back to Running

Yep, it's true: I've been bitten by the running bug once again.

For the past month, about 3-4 times a week, I've been throwing on my workout clothes, lacing up my New Balance running shoes, and hitting the treadmill. 

But I don't run the whole time.  I walk a little, then run a little.  Right now, I'm walking for four minutes, then running for six minutes for a total of 30-35 minutes.

Eventually, my goal is to run the entire time (and for longer distances), but for now, slow and steady is my motto.

Think tortoise, not hare.    

I'm choosing to take it slow for a couple of reasons.

For one thing, I'm trying to prevent further damage to my left knee.  (Back in 2010, I injured my knee training for a half marathon and while physical therapy helped, I still experience some discomfort.)

Secondly, I don't want to injure my right knee.  


Did you know that women are 8 times more likely than men to suffer severe knee injuries?  Why, you ask?  Well, long story short, it's because of our wider hips.      
 
Not only am I taking it slower than I have in the past, both in pace and distance, I'm also protecting my left knee by wrapping it with Leukotape before each workout--something my physical therapist showed me how to do last summer.  Basically, I'm mechanically moving my patella (knee cap) into place, and then taping it so it stays in alignment during my workout.  Sounds painful, I know, but it's really not.

And I'm also doing strengthening exercises, like walking lunges and half-squats, which will help beef up my quadriceps. 

Finding the time to run and walk and do strengthening exercises is a challenge with a nearly 6-month-old baby.  What I'm finding works best for me is to get dressed and taped up early in the morning as Noah plays in his exersaucer or sits in his bouncer.  Then, when Noah goes down for his first (or second) nap, I hit the treadmill--with the baby monitor close by. 

Occasionally, Noah will wake up from his nap in the middle of my run.  That's when I bolt upstairs, scoop him up out of his crib, grab a blanket and a few toys, and lay Noah down next to the treadmill.  For now, that works, but very soon, Noah will be mobile--crawling and then walking--and I'll have to move on to Plan B.  Perhaps, it will be off to the park to run--with Noah in the jogging stroller.

In terms of my long-term running goals, I'm ruminating about a few possibilities, but I'm not yet ready to commit to any of them. 

I am going to continue logging miles, slowly increasing the number of minutes I run and the distance I cover. 

Running invigorates me, gives me more energy, and helps me feel more self-confident--all good things in my book.

Plus, I can indulge in a bowl of ice cream (and say, a few Oreos) every once in a while and not feel guilty at all.
 

J