When I decided to train for a Half Marathon, I wanted to utilize training as a way to incorporate a more stable running routine into my lifestyle. I knew that the following helped: being outside, being around people, exploring the city, exercise, listening to music, taking deep breaths. With running, I could do all of these things at the same time. These simple pleasures coupled with the influx of endorphins are a major component of what keeps my brain from feeling like sluggish mush buried under 10 feet of black goop.
I failed to estimate the challenges of caring for sore muscles, using intense mental energy, attending to detail to avoid injury, REMEMBERING TO STRETCH. But the Buddha said if there is pleasure there must be pain, and so here we are- completing Week 4 of Half Marathon Training, noticing the pain, but focusing on the pleasure… and adding in some hard hitting speed and strength training to really squash that Week 3 plateau before heading into some serious recovery work.
Here’s what Week 4 looked like:
Sunday: Run 7 miles
Tuesday: Stairs (a mile distance)
Wednesday: Arm Strength Training
My most intense workouts for the week were stairs and sprints. I join many city residents at the Philadelphia Museum of Art, channeling my inner underdog to mindlessly run up and down the Rocky Steps.
I usually do about 11-15 rounds of the steps, which usually equals about a mile of stairs. As for sprints, this cardio addition is just a way to increase overall pace. Similar to the speed workout in Week 3, Sprints include alternating between running and sprinting from block to block until I reach my distance goal.
Lesson of the Week: Acknowledge the pain, but focus on the pleasure. I love running for the improvements in mood that I have experience since adding regular exercise into my routine. I have been so thrilled with feeling both physically and mentally healthier that I sometimes fight the urge to push myself too far. Remembering that a major part of training for a half marathon is avoiding injury so I can actually do the half marathon has been the key for me to monitor my pain and take extra care of my body.
Which leads me to my question for the runners out there in Wellness Warrior World: What is your key to avoiding injury?
My dad always says, “Find something that puts a fire in your belly.” Teenage Me would often roll my eyes, turn up the volume on my latest self-burned punk/emo mix CD and let Travis Barker’s drum beats muffle the unappreciated wise words of my father. As an adult, I can finally understand the sentiment of embracing motivation and passion while pursuing goals. I can also recognize a possibly unintentional deeper meaning here- if left without fuel, fires burn out.
Establishing a goal is the easy part. Hard work comes with actually following through with the steps required to achieve that goal. Maintaining motivation can be difficult, and I always say that building motivation is somewhat of a catch-22. The best way to increase motivation is to just do it (insert Nike symbol here). We feed motivation by reflecting on how we feel as we complete steps toward a goal. Even if the motivation begins as a small flame, we can turn it into a bonfire. Here are some tips for building and maintaining motivation while working toward goals:
Remind yourself of your goals.
Write your goals down and display them in a place you look at often. Make sure they are specific and detailed to better organize steps necessary. Take away the “Oh, right, I forgot I wanted to do that” moment and shoot directly for goal achievement. Goals can be easily pushed to the side and forgotten about if we don’t make a point to keep them in our focus.
Discover the WHY.
Any task has a number of good reasons behind it. Even small things can be analyzed to find something good. Consider washing dishes. We don’t complete the task for no reason- we complete the dishes in order to have a greater sense of cleanliness and organization (and it helps keep little pestering pests away, but that’s a different blog post). It’s all helpful in creating an image of the bigger picture we are striving for.
Partialize your goals.
If we view our goals as one large chunk, it can become overwhelming and cause a person to shut down or give up. By breaking goals down into smaller pieces, we can more easily set targets and obtain a greater sense of achievement. Additionally, developing a deadline for each step can be crucial in maintaining momentum.
Acknowledge your achievements.
Track your progress and celebrate benchmarks along the way. Congratulate yourself when you have completing a smaller chunk of the overall goal. Acknowledging progress made toward your goal can propel you forward to the next step.
I have said this so many times that I feel like it should be my new tag line, but: BE GENTLE WITH YOURSELF. If something is not working, be flexible and try it a different way. If you find yourself frustrated, stressed, or overwhelmed, be flexible enough with your deadlines that you can allow yourself a moment to step away and regroup. Achieving a goal looks differently for every person. Don’t just find a process, find YOUR process.
Happy Monday, Warriors! Wow, did Week 2 really present some challenges that served as some pretty important reminders. Sunday rolled through just as I was coming out of a great, but busy, week. I completed all of my training days from Week 1 with complete success and felt prideful as I rewarded myself with a “Tourist Weekend.” While I love living in Philadelphia, I don’t often get time to partake in the famous attractions. Every so often (usually if a family member or friend is visiting), I allow myself to act as a tourist for an entire weekend and explore the hot staples of the city tourist-style (Though, you will never catch me riding a Segway).
Fueled by residual motivation from Week 1, I created an intense training plan for the week that included longer runs and harder speed training workouts. During my first run of the week, I made it half way to my distance goal when my entire body felt exhausted, and every fiber of my being felt one step away from a becoming real life example of a dramatization in a Life Alert commercial. As I slowed to a walk, I reflected on the prior week of nonstop movement and recreation. I remembered my top goal in beginning my overall wellness journey: GIVE YOUR BODY WHAT IT’S ASKING FOR. It was a not-so-gentle reminder to listen to my body, and my body needed some good old TLC (both physically and audibly, because come on– who can’t get down with a little No Scrubs blaring on a Sunday night???). With that in mind, I walked the remainder of my distance goal, went home, ripped up my plan, and spent the week going off script, tailoring each activity to what I felt that my body needed on a day-to-day basis.
Here is what it looked like:
Sunday: Run 3 miles, walk 1-2 miles. (I made this a mindful walk, meaning that I put my phone on airplane mode and listened to no music, taking in my environment and focusing on my experience).
Monday: Strength Training: Arms, Stretch
Tuesday: Run 1 mile at an easy pace, run 1 mile at race pace, walk 1 mile, run 1 mile at an easy pace
Thursday: Strength Training: Abs and Back
Friday: Strength Training: Legs, Stretch
Lesson of the Week: Listen to your body. Training doesn’t have to mean pushing yourself to the point of exhaustion or injury. If your body is craving something slow and easy, give it just that. If your body is buzzing with energy, use it as fuel for harder workouts. I ran and worked out at a lesser intensity and still ended the week feeling stronger.
It’s your turn, peeps: How did you listen to your body this week?
Picture this: It’s been a months-long streak of hitting wellness goals. You go to sleep at a normal time and sleep well, embrace a healthy diet that a few years ago you would have scoffed at, and actually find yourself LOVING engaging in regular exercise. And then, boom—you go on vacation, your car gets totaled by a deer, stress builds. Routine goes out the window, and it feels like all of the progress that was made is quickly crawling away from the fires that have engulfed your once safe little nest.
The thing about fires is that they go out eventually. The flames may burn us, but we can avoid the spiral of negativity and douse the fire with water and positivity until we are left to lick our wounds and move forward. Most of us know how difficult it can be to get back on track when life happens.
Here are 5 powerful strategies to moving forward after hardship attempts to derail progress.
Identify the root of the backslide
Before we can find a way back, we need to identify what contributed to our slide in the first place. This can include increased stress from life changes, self-defeating mindsets and behaviors, illness or injury, challenging or more frequent life events, and/or challenges in time management. For example, my car recently got totaled. Working out daily was impossible when I needed to spend my free time looking at cars, talking to my insurance, taking my car to various inspection sites. Attending to my car had to become my priority, given that I commute to work by driving.
2. Try a different approach
Maybe while you were exploring the root of the backslide, you discovered some real barriers to working toward goals. Maybe you’ve been planning to exercise in the mornings, but can’t go to sleep early enough? Maybe you’re finding difficulty keeping up with a healthy diet due to limited variety of fresh foods at the grocery story you go to. Achieving goals may require some changes in approach, and that’s okay! Methods are going to look different for everyone. It’s all about finding what works best for you and using that to your advantage.
3. Create a schedule
I love schedules. I mean it— I LOVE them. Nothing makes me feel more organized than having a plan—even if it’s just loosely followed. My Sunday routine includes sitting down and planning the week—exercises I want to focus on, meals I want to eat, self care activities I want to do, and other tasks or errands that need to be completed. I create a schedule based on what my week looks like and then try my best to stick with it—but life happens, so I’m always gentle and understanding if my schedule changes in small various ways as the week goes on.
4. Find accountability
Studies show that the more people that know about your goal, the more likely you are to work toward it. Working toward holding yourself accountable is monumental in achieving goals, but better yet, finding other people who can hold you accountable creates a whole new layer of support in actually doing what you say you’re going to do.
5. Be gentle with yourself
Imagine me shouting the following from the tallest rooftop:Embracing positivity toward self and challenges can make or break the ability to overcome obstacles. Understand that backslides happen. Working toward a goal will not always be a forward motion—sometimes it feels like two steps forward, one step back. Negativity and frustration toward self or circumstances can cause one to shut down and can be a deterrent to finding motivation to work through failure. If needed, go back to the basics until you start to feel your groove again.
As Wellness Warriors, it’s important to put more emphasis on the sense of accomplishment we have when achieving a goal and decrease the focus we may put on barriers. We can choose to interpret hardships as an opportunity to utilize healthy coping skills and celebrate our strength, resiliency, and power.
Happy Tuesday, Wellness Warriors! Here’s to hoping that the schedule I have outlined for myself allows me the ability to port more consistently now that my car fiasco is resolved!
This past week has been a rough one. For the past month or so, I’ve been so wrapped up lately revisiting an ongoing tumultuous relationship that has never been necessarily mentally healthy, and now that it has ended I really need to get myself back on track. At this moment, I feel an overwhelming need to pause, regroup, and focus on myself. I’ve created a list of things that have helped in the past so I can go back to incorporating them into my routine while I get reconnect with myself in a healthier way.
Self reflect on what I worked on in therapy
Catch myself if I’m thinking too much
Listen to (HAPPY) music
Spend time with friends
Keep my apartment clean, organized, and free of clutter
Stay on top of my exercise routine
Use my time productively
Meditate more consistently
Meal prep to keep the week less stressful
Continue making time on Sundays to plan goals for the week
Focus on facilitating positive interactions with others