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Running Motivation in COVID times

Here’s 4 real world tips for running motivation.

Virtual Races

Home Edition of the Plymouth MA Fourth of July 5k Running Motivation
Home Edition swag of the Plymouth MA Fourth of July 5k

From the most coveted races in the world like the @nycmarathon runners like you and I can run them all. Without the logistics and limits, your body will be the only thing holding you back lol. There is always a shot of adrenaline once you sign up and commit to a race. That doesn’t change with the virtual race as the clock and leaderboard still push that competitive button inside you.

Challenges to motivate you

Challenge Completed Running Motivation
13.1 to wrap the 202 Summer Run Miles Challenge and the 26.2 Global Run Club Boston Challenge.

Without an in-person race on the calendar that motivation to get out there and log the miles can be lacking and that’s where the virtual challenge comes in. My friend Greg encouraged me to join a 202 Summer Miles Challenge. It sounded simple enough, run 202 miles during the Summer Solstice. The motivation to run became easy as you had to keep up with your weekly mileage. You tracked your progress by logging your miles on the website. Breaking it down and planning out the runs through the heat of the summer, family commitments, and some limited travel became that comfortable training rhythm. Try it yourself with my new favorite the Global Run Club

Virtual Team motivation

Running motivation amps up to a whole new level with a virtual team. Never having run with a team I was skeptical that it would motivate me to run. The comradery of working towards a goal was the spark. You might even find fellow runners that you never met before that run some of the same routes that you do. Mary Murphy from Gear Junkie collected six places to find your own virtual team

Running Watch + App – ultimate motivator

You’ve probably used your phone to track your runs and adding in a running watch is a big boost for running motivation. The Garmin Forerunner 35 was my entry into running watches. I was looking for something to help me with pacing that was easy to see while training for my first marathon. It was on my wrist as I ran the five boroughs of the @nycmarathon in 2019 and it worked fantastic. Just the other week, I downloaded and connected the watch to the free Garmin smartphone app. The depth of information that this basic watch gives me on my runs has amped my running motivation because it’s shed light on my new motivation running cadence. I’ve increased my cadence and been able to get immediate feedback on my form that is going to drop my times and reduce the impact the miles have on my body.

Sights on the run

Your motivation can sometimes come from finding the right place to log those miles. I always look for something inspiring to see on the run. Here are some of my favorites from the last couple of runs. Enjoy and I’ll see you out there!

Tired Run
Millers Pond Sunrise

Catching up on past posts

Running in COVID times

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Running in COVID times

Another solo daybreak run on the deserted streets.

You run as a part of your life. Now, running in COVID times brings up serious questions. Let’s answer them: Is it safe to run outside? The experts say yes, as long as you can do it in a place where you don’t come in contact with others. Even in the most population-dense places, you can quickly reduce the number of people you’ll face by setting your alarm early… really early. @_jordanrsmith does a great job getting right to it with medical professionals in this @runnersworld piece about the safest way for running in COVID times.

What about wearing a face mask?

Runners in Massachusetts as of Wednesday 5/6/20 and anyone out in public must cover their nose and mouth under an order by the Governor. @tessayannone brings in a master in breathing; yoga and running coach Cara Gilman to give you some advice on how to adapt to running with a mask.

Know the latest guidelines from the CDC

As COVID-19 restrictions continue to adjust, be safe, and keep up to speed directly from the CDC.

Sights on the run

I’ve always enjoyed the sights that you’ll only see on the run. Here’s a couple of recent pics at daybreak where I sometimes see geese and rarely encounter another human. Stay safe, be well and maybe we’ll see you from 6+ ft away on my next run.

Catching up on past posts: Rain, and why you should go run in it

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How to run when it’s hot and not overheat.

Running when it’s hot and humid can be the most challenging obstacle you face. Keeping your body from overheating will allow you to complete your run and do it safely.

Sunrise at Miller's Pond
A hot summer morning

Starting out on the run

Warming up is an important part of preparing for you run. In the heat and humidity all that warmth means you start much hotter than you usually do. I’ve found that a better strategy is to do a light warm up and start out slow. For the first mile gradually build up your speed as you fall into a comfortable pace (we’re talking your hot and humid run pace). Susan Paul posted in Runners World that slowing your pace by :30 to :90 seconds per mile is common in hot and humid weather.

On the run

Set your alarm early and get out there. Running before the sun comes up makes a big difference. You’ll be happy you did.

Use this trick to help keep your core body temperature from overheating. Grab an ice pack and kept it in your pocket. At each mile, alternate holding it under your arm pits to help keep you cooled off.

Plan your running route with access to water, or run laps. if you are running laps you can leave water and sports drinks at the start and hydrate each time you pass. I bring along an extra bottle of water to pour over my head at the half way point. It refreshes and cools you off.

Tips from the Desert

As hot as it is, you’re probably not running in an actual desert. Jax Mariash explains how to do it right.

https://gearjunkie.com/hot-weather-running-racing-tips

Capturing sights on the run

I always like to add in a spot along the run that’s picture worthy. I was in Atlanta for work and found a great park for a humid summer morning run in Murphey Candler Park.

  • Dawn on a hot summer morning at Murphey Candler Park.
    Dawn at Murphey Candler Park in Atlanta GA on my hot summer run.
  • Chris on a hot summer run at Murphey Candler Park in Atlanta GA.
    Caught the sun peeking over the trees at Murphey Candler Park in Atlanta GA during an early summer run.

Previous Post: Rain … and why you should run in it.

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Injured?!!

What to do when you are injured and training for a marathon. The training to run the @nycmarathon hasn’t even begun and you are sidelined by an injury. I expected at some point I would deal with an injury, but not before my training even started. Here’s how to navigate it.

Skateboarding
Working on my flow at the skate park before I caught a pebble and bailed.

The absence of the routine is a challenge. So much of your energy, from what you eat, to the time you wake up, to the weather are woven into your training. Now, it’s not. You need a new goal of RICE. 

Rest

Ice

Compression

Elevation

And with that you’ll need to adjust your caloric intake, keep your mind sharp, and use that energy to stay focused on healing and getting better. When you start feeling down Anne Francis has a look at the science of post injury depression and why it comes on.

Why injury often leads to depression

Multiple Boston Marathon finisher and Afternoon Driver at Boston’s Classic Rock 100.7 WZLX Chuck Nowlin: “Build your mileage up, and if you get hurt, rest. Don’t try to run through the pain it will just get worse. I had a partially torn meniscus that I tried wrapping and running through, bad idea.”

Prevailing – Injury, Post Race

So, how do you turn the corner? The depression is real and Amanda Loudin’s post will give you 7 Ways to Overcome the Runner Blues When You Are Struggling

Getting back at it

Now the challenge is building back up without re-injuring your injury. Rachel Basinger has some good strategies to get back at it.

Keep the injury from happening in the first place

Women’s Running breaks down the Top 5 things you can do. (As always you should get a doctor’s blessing on your recovery plan).

https://twitter.com/ClinicSchoen/status/1139487108916293632

Capturing sights on the run

I always like to add in a spot along the run that’s picture worthy. Here’s a pic from my favorite spot on the run. This was taken at Miller’s Pond in Suffolk County NY. It’s going to be another week or two before I begin slowly getting out there again, So, get a good run in for me o.k.?

Sunrise run

Previous post: Why you should run in the rain

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Rain … and why you should go run in it.

I get it. You’re not really interested in starting out your run soaked and wet. I have a couple tips to help you get though it successfully. A run in the rain will push you and build your confidence faster than other types of training.

Ready to run in the rain
At the starting line of the Long Island Half Marathon in the rain. Ready to test out my gear.

Your mindset – Running in the rain

Best to start with what you can control right? Face the rain like you do your challenging runs, leaning forward, focused and relaxed. Stay loose and don’t get hunched over.

Your gear

Running in the rain
I picked up this running hat when I saw rain in the forecast. It kept the rain out of my eyes. Thumbs up!

Keeping those little rain drops out of your eyes will help with staying relaxed. I picked up one of these Brooks hats and it was excellent. Lightweight and stayed that way even during constant rain.

Your Socks

My wife picked these socks up for me and I didn’t understand the value until I ran 13.1 in the rain. These Asics Kayano socks never felt heavy or bunched up during the race. Oh, and slather some Vaseline between your toes before you put them on. I couldn’t find any on race morning and just used Emma’s Aquaphor Baby Healing Ointment. I finished without blisters or any raw spots on my feet.

Your Clothes

Wear your light moisture wicking gear and then throw on one of those cheap plastic rain ponchos. You’ll make a weird swishing noise as you run, but you’ll stay mostly DRY and you’ll greatly reduce the chafing from soaked clothes. Remember, If you get too hot you can rip holes for ventilation, or just remove it all together.

Holding a Half Marathon Finisher Medal
I wasn’t looking forward to running 13.1 in the rain, but i made adjustments and scored a PB!

Capturing sights on the run

I always like to add in a cool picture spot somewhere on my run. Here’s another favorite. Have a good run and I’ll see you on the trails. – Chris

Sunrise over the Great South Bay in Patchogue, NY
Sunrise on the Great South Bay in Patchogue NY

Previous Post: Picking the right marathon training plan

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Picking the right marathon training plan

How do you evaluate a marathon training plan for something you have never done before? I asked a couple marathon finishers:

Michelle gave me some advice I hadn’t really thought about … nutrition. More on that as I start cranking up my weekly mileage.

Have you checked your feet?

Steve had a different perspective on marathon training having ran his first marathon, NYC in 2017 :

Do you need a coach?

Another friend of mine is bad ass and has run the NYC marathon, the Marine Corps Marathon plus multiple Iron Man races. He also hosts THE podcast helping busy physical therapists stay informed @PTPintcast

His advice, whatever plan you pick get yourself a coach. Why? Talking out what’s going on each week keeps you accountable to someone other than yourself. They’ll also help you pin point what could be affecting your training like less sleep, or nutrition.

So, which training plan?

Have you run a marathon? What worked for you? I’m on the doorstep of starting my formal training plan and any advice would be appreciated before I make the decision. Two front runners are the NYRR Virtual Training Plan and Hal Higdon’s Novice Plan.

Capturing sights on the run

I always like to include a picture worthy spot on my runs. I just wrestle my phone out of the arm band and take a pic. It gives you a needed lift and something else to look forward to. I’ll close out each blog with a favorite. Have a good run and I’ll see you on the trail. – Chris

Sunrise over Miller's Pond in Suffolk County NY
Sunrise on Miller’s Pond during my morning run

Read on for tips about running in the rain