Running Motivations

It's February 1st, 2011... several days to go before the Condura Skyway Marathon 2011. It will be my first 21Km run and I am nervous about it.

To make me motivated I look on to one of my favorite running site and I would like to share to you these running motivations.

 

Got enough marathon motivation to push you across the finish line? It’s one thing to be motivated to start training, it’s another to stay motivated every day.

Training the mind should be considered equally important to physical marathon training. Following are a few simple techniques to help build mental toughness and create the proper mindset.


Visualization

Set aside a few minutes each day, or at least a few times each week, to relax and picture in your mind the runner you want to be. Picture yourself making a great training run or running the actual race. As you are creating that image, try to get other senses involved by trying to feel what it will feel like to achieve your goal or push through any obstacles you envision.


Affirmations
Flood your mind with positive thoughts by talking to yourself every day. Tell yourself that you are a marathon runner, a sub-four hour marathoner, or whatever it is your goal might be. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our mind believes it and begins working now to make that affirmation a reality. Also, put an affirmation, race brochure, or inspiring quote somewhere you will see it every day like on your desk or bathroom mirror.


Block the Negative
Be aware of negative thoughts creeping into your mind. When you catch them, stop them cold in their tracks by telling yourself the opposite. For instance, if you catch yourself thinking you are tired during a run, tell yourself several times, with emphasis, that you feel great or feel strong. Do the same for any pain during a run. By telling yourself the opposite, you are diverting your focus from the negative to the positive.

Over the course of training, you may find yourself lacking motivation at some point. This is very common. Maybe you get discouraged because unexpected events have caused you to miss a run, a few runs, or even a week or more of runs. Maybe something in your life diverts your focus from training and your goal. Whatever the case, do not let it stop you from achieving your goal!

Think of supporters cheering you on as you run with ease through the marathon or half marathon. Think about how rewarding it will be when you cross the finish line and reflect on what you have just accomplished.

Surround yourself with positive, motivating things. Watching running movies is great for marathon motivation. Find something that connects with you emotionally and you will find that your intensity and desire will grow to where you don’t just want to achieve your goal, you have to achieve your goal.

Take a step back and think about why you have set this monster goal for yourself and see yourself enjoying all the benefits you expect to have once you accomplish your goal.

~shared from Marathon Rookie

Running Training Tips by Dr. Stuart Weiss - Part 1

My Condura Skyway Marathon 2011 Race kit

Hello running world! I received today the delivery of my Condura Skyway Marathon 2011 race kit, and part of the kit is a printed training tips from Dr. Stuart Weiss. I would like to share these tips in two parts, here it goes;

Running is one of the healthiest things you can do for yourself. However, as in any sport, there can be health and medical risks. Follow these tips to protect yourself as you embark on your training.

a. Have a physical exam before you start a regular exercise program - Tell your physician what you plan to do, including the volume and intensity of your training and any races you have planned. Be as clear and precise as possible.

b. Have an annual physical exam, no matter how healthy your lifestyle - Many conditions and syndromes are unrelated to your exercise level and have mild or vague symptoms or no symptoms at all. If you're over 40, get an exercise stress test. Follow-up after the exam by getting extra tests that are recommended. At any time, see your doctor immediately if you experience new chest pain, pressure, unusual sweating or shortness of breath. Less urgently, see a sports medicine physician if you feel any pain while running that causes you to change your form.

c. Think carefully about caffeine before races - If you habitually drink a cup or two of coffee or tea in the morning before you run or race, or consume a caffeine-containing energy gel during a run, you should feel free to do the same on race day. If you don't normally use caffeine before or during your run, don't do on race day. You may experience dehydration or upset your digestion. There is some research suggesting that the caffeine equivalent of two cups of coffee can limit blood flow to the heart during exercise. Discuss your risk with your doctor so you can make the best decision.

d. Consider taking baby aspirin before you run or race - Some doctors recommend a daily baby aspirin (81mg) to runners to reduce risk of sudden death while running due to clumps of platelets forming in the blood. Discuss this risk with your doctor so you can make an informed and responsible decision. If taking daily baby aspirin isn't the healthiest decision for you, you might consider taking one on race morning.

To be continued...

~courtesy of Condura Skyway Marathon 2011

Race Day Tips

Following are some marathon day tips to a fun and successful finish.

Start slow: Remember, conserving energy is critical in distance running, especially when it comes to running a marathon. If there is lots of traffic at the starting line (very likely if there are thousands of runners), just be patient and do not try to speed up and slow down to pass or weave between other runners. Save that energy for later.

Maintain a steady pace: Enjoy the race day atmosphere and excitement, but remember to maintain your pace so you do not run out of steam too early.

Enjoy refreshments: Before the race, know how far apart aid-stations will be located and plan how often you will need to consume fluids or snacks. You should consume 6-8 oz. of water or sports drink every 15-20 minutes to stay hydrated.

Carry energy gel: Consuming energy gel is a great way to replenish carbs (glycogen) during the run. They are light-weight, small, and easy to consume. Get one down just before reaching an aid-station so you can wash it down with fluid.

Eat safe: Do not consume anything before or during the race that you have not consumed during training. Introducing a new type of food to your body may lead to an upset stomach and require unwanted stops at the portable restrooms during the marathon.

Dry clothes: Have a change of clothes waiting for you after the finish so you can stay warm.

Enjoy a post-race snack: Shortly after the finish, snack on a banana, bagel, energy bar or other item to replenish nutrients. Wash it down with water or sports drink.

Conserve energy: If you feel really strong during the run (you probably will), resist the urge to run faster than your pace early on. Conserve that energy to finish strong the last few miles. If you push too soon, you just might crash and be in for a grueling experience late in the race. Remember your goal.

Don’t forget to stretch: Be sure to stretch good after the finish. You will likely feel invincible after you cross the finish line, but treat your body to some good post-race stretching and it will reward you with less soreness in the next few days.

Plan ahead: Lay out your running gear the night before race day. You do not want to find yourself scrambling to find your chip timer or bib pins in the morning. Even worse, you don’t want to be at the starting line and realize you forgot your timer, energy gel, or anything else you may need.

Fan support: Hearing positive words from supporters will provide a lift for you throughout the race. Consider printing your name on your short and you will get an even greater lift when total strangers will cheer you on.

Support others: If you find yourself passing other runners late in the run, encourage them by simply saying “keep it up, you’re looking good” or “great job, you’re almost there” or anything positive and encouraging. It just might be the lift they need.

~excerpts from www.marathonrookie.com