Category Archives: Running

How To View “SetBacks”

Stars

What happens when you have been training, working towards a goal, committing to a goal, feeling like it’s so close you can taste it- and then the unthinkable happens?

You suffer a setback.

I’m no stranger to the setback. It’s like the flu- you do everything you can to avoid it, but once it’s hit you, there’s no escaping it.

Setbacks come in many forms: injuries, lack of time, loss of motivation, and not achieving or falling short of your goal.

I have lost count how many times I’ve experienced a setback with running and achieving other goals.

Sometimes it is just part of the process. It hurts, it makes you question everything.  And in there, is a hidden treasure.

Questioning everything, why, how, when, what.  When I’ve been faced with those answering those for myself, a set back forces me to look at what I am doing.  It makes me question and reevaluate everything from training, to my diet, to stretching, to my goals to even see if I want this goal anymore.

Sometimes the answer is “No,” I’m not willing to keep up this level to achieve something I no longer want.  Even though there is that moment, where it can feel like you’ve done it all up to that point for “nothing,” that is never the case. No amount of time you ever spend working on improving yourself or trying to achieve a dream, is ever for nothing.

It will serve you at some point in time. We can’t always know in that exact moment, when- but eventually we will be able to connect the dots and see.

Maybe you fall short of your first 5K time goal.  But consider what an experienced runner you are now.  All those hours of training will serve you into your next goal.

Maybe you decide you just don’t want run anymore, but the conditioning you’ve gained, launches you into your next activity and you are already way ahead of the game.

You have to trust yourself in these moments and trust even if you decide this goal isn’t for you anymore, the effort is never lost.

Quite often a set back, has the opposite effect though, in that it shows you and makes you feel even more, how much you want what you have been working for.  As a result, you become creative, to keep going for your dream.  You find other ways to keep up your training, so you don’t lose your momentum. By being forced to look at what you could be losing, you regain your motivation to keep up the level you are at.

Maybe that very thing you do now, will be the deciding factor down the road, or the thing that made all the difference.  You have to push yourself at the end of the race to get your PR. But you swam for weeks when you were hurt from running, and conditioned your lungs and body even more, instead of just waiting out the injury.  That day, all the swimming you did, helps you reach your goal.

I have found over the years 100% of setbacks are mental, in they are what you make them.  You can worry and panic, and be sad this thing is setting you back. Or you attack it from a new angle, and work around the setback.

Setbacks follow life. It follows the path of your goal. I can guarantee you, when you set out to accomplish your goal, you are going to have a setback during the attempt.  Nothing ever goes exactly to script. Maybe your shoes unite during a race, to twisting something.  In that moment, you have to decide, you have to look it in the face and decide if you keep going or quit. You draw on your other setbacks during your journey.  In that moment, they give you strength, confidence, and the determination to draw on to keep going.

Then you understand, “setbacks” really are part of the training.  They are hidden treasures. You can’t succeed without them.

When it’s all said and done, your setbacks will turn out to be your greatest motivators.  IF you can keep this attitude. If you can, work with the setback. Figure out another way, two or three different ways to keep going.  Setbacks are part of the puzzle in accomplishing your greatest achievements.  Work with them, appreciate them, and they will launch you to your next level.

Stars can’t shine without darkness, and success can’t happen with out setbacks.  Appreciate your stars.

Are You Committed or Interested?

interest commitment

It is not always easy to figure out what we are merely interested in, and what we are committed to. I think of this quote often, when I’m trying to figure it out.  It’s been helpful to me in not just running, but in other areas of life too.

I know without a doubt, I’m committed to running, because I do not accept excuses or reasons not to run.  I also want the results.  I know if everything stopped tomorrow, I’d still run.

One reason I like to run, is because it’s consistent and no matter what else is going on in my life, I know it’s there. It’s the one thing, I’m 100% in charge of- there isn’t anyone else to factor in.  I run, I put in the work, the training, the commitment, and I achieve results.

This holds true with anything and in reverse too.  I have yet to see a person who says they are committed to something, sit back, do the opposite of what they want, and have the results they are seeking.

I think the beauty in finding something you really want to commit to, is this quote becomes true and it becomes second nature, because it is something you are willing to do most of the time.

So how do you get from point A to B, if you are trying to vamp up your fitness and you just aren’t committed to it, and end up making more excuses than having results?

My answer is, you are doing the wrong thing.  🙂  There are some activities I can not find any motivation to do at all.  Like Warrior Dash Races. I know many people love them, and if you are doing them- great- that is your thing.  But I just can’t get interested, let alone commit, to running an obstacle course.

So if you think you “should” be a runner, but hate it, than find something else.  Biking, hiking, yoga, swimming- something that motivates you to continue to improve and stay with your commitment.

When you have found what you love, then the next step becomes, sticking with it- even when it is hard, or doesn’t always go like you want or thought it would.  Many sports come with injuries, set backs, and mental blocks.  No one has finished a mile, a race, a marathon, won a sports game, or climbed a mountain, who stopped with a set back or a difficulty.

Challenges like this, show you what you are made of.  It shows you, your weaknesses- just like snow blowing across the face of a mountain, leaving it raw and exposed.

You can choose at this point to quit.  Run away, back off, and stop saying, “this is the end of my commitment.”  Or you regroup, take stock of what is holding you back, think about it, work at what it is you need, and bounce back stronger than ever.

Commitments aren’t born overnight. Nor do they just happen. They evolve.  From starting out fun, wonderful, easy, to having some setbacks, problems, pushing through, and coming out stronger and better than you were before, on the other side- with your results in tow. It’s easy to stop. It takes character and a commitment to keep going.

I see many people start their goals and give up.  I see many people push through countless issues so they can achieve what they have committed to do.

The difference is you.  Is is worth it to you? Do you want to see what you can do, or do you want to give up, never reaching what you set out to accomplish?

The final piece in this, as I’ve discovered is your attitude. That is what decides if you are at the finish line, or drop out.

Something I like to do is a mental exercise where I envision what it will feel like when I accomplish my goal.

I’ve done this numerous times, to hit certain running goals.  In those moments-when I want to back off or ease up, I draw on that. I’ve already imagined what it will feel like in my mind, I have no choice but to keep going because I want that result- in real life. When your mind can imagine the result, it can override the body, to keep going until you finish your goal.

There is nothing wrong with interests though either. They can help launch us into a commitment.

To be interested in something, it holds your attention for a while, but you can take it or leave it.  When you are committed, suddenly you want to keep getting better.  You have to get better.  You are driven and passionate about improving.  You want this more than anything and you find it in you, to push on, work it out, keep going, and keep trying. You won’t settle for anything less than your goal.

Have you experienced a true commitment? Do you want to, and if so what are you willing to do to achieve it?

I can promise you it’s worth it.  It’s like nothing else in the world.  The best days I’ve ever had, after giving birth to my children, have been days, when I pushed myself beyond what I ever thought I could do.  It’s been thrilling, fun, exhausting, and exhillirating all rolled up into one. And when the dust settles.  The thing is over, and the only thing that is left is you and your results.  It strikes you- you did it.  You just did the thing you set out to do – no one can ever take that from you- not even yourself.

That is true commitment.

What are you committed to?

Gift Ideas For Runners (that are actually affordable)

Happy Holidays!! I am NOT a big shopper.  I dread malls, and shopping, and can barely tolerate Amazon.  I am asked through out the year by various people what do they get a runner for Christmas, birthdays, anniversary’s, or just because?

Over the years, I’ve come up with a few things most runners would like- because I do like them.  🙂  I think this time of year to share my gift ideas, if you have a runner in your life, and are looking for a nice gift they would really like that is also affordable.

One of the reasons I started Running Free Blog was to highlight and encourage anyone to run, if they want to, and it doesn’t have to cost a lot of money.  That applies to gift too.  You can rest easy, I’m not going to be suggesting a $300 running vest, or expensive gear that costs an entire month’s salary. I also want to let my readers know that I’m not being paid  for these gift ideas- this isn’t a “sponsored blog post”  where the vendors are paying me to mention their items. I reference Amazon mainly because that is where I do the majority of my shopping these days, as do many others, so I hope that assures you I’m suggesting the best items as a runner myself, another runner would like.

So without further ado, let’s get started!

My number one gift for a runner is:

  1. Born To Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen:  by Christopher McDouglall, on Amazon for $10.08, or $11.99 Kindle edition.

born to run

This is by far the BEST running gift I’ve ever received. I received it as gift myself for my birthday. If you have been reading my blog, you know this book completely changed my entire running attitude and the way I run. I’ve even given this book to several NON RUNNERS, who loved the story and the writing.  I’ve given it to a few people who claim they hate to read.  I tell them to read the first chapter, and if they aren’t interested, fair enough.  But if it catches their interest in the least, keep it around, keep it in the car, to read when stuck in traffic, waiting at the doctor, or for a few minutes before going to sleep.  I’ve not had any of these people not finish it and, they tell me they loved it too.  It is a masterful book on running, and the human spirit.  If the runner in your life hasn’t read this book, you just can’t go wrong with giving it. I think it is the best “under $12 gift” you could ever give a runner.  That’s why it is the top gift I give to runners and anyone who is even the slightest interested in fitness or exercise, or just likes a good story!  There is just no way, any runner wouldn’t thoroughly enjoy this book!

2. High Density Foam Roller:  on Amazon ranging from $8 and up (link is example)

foam roller

Sometimes running can hurt.  Even when we are careful and just taking it easy with running, we get sore body parts.  It’s not always practical or affordable to be able to go in to a massage therapist to work out the sore muscles.  When I had terrible shin splints a foam roller really helped eliminate the pain and I still use it when I have those sore and tight muscles.  The denser the foam, the more intense it works the muscles.  I didn’t know this when I bought my first foam roller and it was good to start with, but I like denser rollers because it really works the muscle more.  But if someone can’t tolerate a lot of pressure a lighter density will be good.  I suggest one over 12 inches, usually 18 or 24 inches, so you can work various muscles and spots as you need too.  The runner in your life will thank you- when the time comes to work out some sore spots on the foam roller!

3. The North Face Arnuva Running Quarter Socks: $15 on The North Face linked site

NF socks

I debated putting these in, as I’m not sure they are available right now.  The North Face site says they are sold out.  So it may not work as a Christmas gift, but they deserve the number 3 spot in my list, because these are by FAR the best running socks I’ve ever owned. I bought three pairs on sale for about $7 at the time, back in 2010 when I started running.  I basically only alternate these three pairs when I run, and since I have done the majority of my running with socks, and even now in the winter, these three pairs of socks have logged about 1,000 miles each, and they still look and feel as good as they did back in 2010. That is almost 6 years, and they are still in excellent shape.   I haven’t had to even think about replacing them, because they hold up so well.  I can run in extreme cold, to extreme heat, and my feet feel great in them.  My toes never get too cold, and my feet never get too hot. They never stink or hold odor, and they kind of cushion your feet too, without it being over bearing or “too much.” If North Face has these in stock again, and you can sign up to be notified when they are in stock, grab a few pairs for gifts.  Your runner will never need or want another type of running sock again!

4. YakTrax Pro, or YakTrax Run Traction Cleats for Snow and Ice: $14.99-$39 on Amazon (depending on make, size, and color)

YakTrax

I live in Colorado and it snows.  It is icy at times too, but I don’t want to run inside on a treadmill every time there is snow and ice.  I bought a pair of YakTrax Pro’s, again, back in 2010 and have used them a lot, and have never fallen, or even so much as slipped when running on snow and ice. They have held up well with street running.  Only recently have I had the wiring spring out of place, but I was hiking and had a lot of rocks.  It is an easy fix though with pliers, to put the wires back in place, should this happen.  Had the YakTrax Run Traction Cleats been out when I bought my original pair, I likely would have bought those as I do think they would be great for running.  But the original ones do the job just fine.  Any runner who likes to trail or street run in the winter will thank you many times over for these, and the peace of mind that comes from running with the confidence you aren’t going to fall in the ice and snow, is priceless!

Before I list number 5, it really is in the top 3 for me, but it is definitely women oriented only. So in the spirit of these items being available for men and woman, it is “last” on my list, but far from least.

5. Danskin Classic Wire Free Sports Bra, High Impact: $11.94 on Walmart.com, or Walmart stores

danskin sports bra

As a female runner, a good sports bra is essential.  Believe me, I’ve tried them all for good support.  From very expensive ones, to this.  Danskin is actually the least expensive sports bra I’ve ever tried, but it’s the BEST support with out any pain or binding, or unwanted “bouncing.” It’s the only one I ever buy or use now.  They hold up well, and only after several years of use, rotating between a few, have I noticed it’s time to replace them.  I’ve been amazed this bra isn’t five or six times what it costs, because it is worth it. Even Amazon sells it for $35.  It’s my best kept secret.  Walmart stores always have a version of it in stock, in different sizes, and colors.  Just make sure it’s the High Impact version, if you are looking for incredible support.  I’ve had bra’s from all the fancy sport gear companies- their high impact versions, and they are a joke compared to Danskin’s.  I told a friend about it who played soccer who was complaining about not being able to find a good sports bra, and she had been trying all of them too- very frustrated.  I told her I know it sounded funny to go get this $12 bra at Walmart, but she did and she said she could not believe it- everything I had told her was true for her too, and she got all her teammates to go get this bra- and they all loved it as well.  The woman runner in your life, if she doesn’t care about fancy brands and labels, will never want another bra for running, if she needs high support. She’ll never go on another run without it!

6. BONUS!!  I know I only said my top 5 gift ideas,  but since 2 of these gifts are really geared towards women (#3 & #5), I felt compelled to add in another item I LOVE.

Deep Blue Rub: $39  (4oz) from doTerra.

Deep Blue Rub

This is an amazing muscle rub containing pure essential oils including wintergreen, camphor, peppermint, blue tansy, German chamomile, helichrysum, and osmanthus. This isn’t “Ben Gay,” but it  works fast in most cases to relieve sore muscles naturally.  It’s not greasy, but moisturizes skin, and it smells wonderful.  Deep Blue Rub has been used by top massage therapists and trainers in NCAA programs on their athletes. They’ve reported excellent results, but I’m saying that so you know if college level athlete’s trainers like it, most runners will too.  For me personally, it’s cleared up sore muscles over night.  A little goes a long way, and for the money, it’s a great buy.  Runners would enjoy this to soothe and relieve tired, sore, and fatigued muscles.

As a disclaimer, the link I provided would credit my personal doTerra account. I would get a small credit if you order through this link, but you are free to just order it at the doTerra site. I’m not a doTerra consultant, or work it as a business, but I do like their essential oils, and Deep Blue Rub, and order from them.

So there you have it!  My top 5, make that top 6 gift ideas for runners without spending an arm and a leg!

Running is such an amazing sport, and it really doesn’t have to cost so much to enjoy it.  But some of these items can make it more enjoyable and make great gifts too.

I would love to hear feedback if you get one of my gift items, and what the runner thought of it.

Regardless, thanks for checking out my gift post, and Happy Holidays to all my readers and runners!

Perspective

Endurance

“Slow Is Another Word For Endurance.”
~Human Potential Running

Recently, I was able to attend the documentary, Run Free: The True Story of Caballo Blanco. If you have read, “Born To Run,” you know who Caballo Blanco was. It was a great and inspiring documentary, and I highly recommend it.

Before the movie started, one of the hosts of the documentary, from Human Potential Running, was giving away an entry into one of their ultra marathons- most were 100 miles. There was a rising of groans from the crowd but he said something I’ve been thinking about since.

“Slow is another word for endurance.”

It made me think about how many times perspective is the smallest thing that can make a difference but often the hardest thing to shift.

How many runners don’t want to be “slow?” I know many people who want to try a 5K race, but are afraid they will be too “slow.” Yet, with just a few words: that entire mind set can shift.  But we don’t hear too many runners say they are happy they can endure.

I’ve noticed since, how many times people put a negative spin on something that really could be a positive.

We’ve all heard the “glass is half full or empty” analogy.  There is something to that though- no matter what your goals are, or what you are trying to achieve. Like most people, I have thought things like “that isn’t good enough,” or “I’m never going to get faster.”

This quote though has gotten me to think, what if, I shifted my perspective slightly, on these things- how would I see and perceive the situation differently?

So I decided to try it. Not just with running but with life situations too.

My older son, Ryan, was really sick last week.  Having a sick kid is hard. I don’t like to see my kids sick, they are miserable, and it changes the routine of the day for work and school.  During the few days he was sick, I consciously worked on thinking things like “I’m so fortunate to have a flexible job, where I can work from home when my kids are sick,” rather than something like, “I’m getting so far behind at work.” I also thought, “I’m grateful we have a nice home where Ryan can rest and get to feeling better,” rather than, “Another sick kid?”

I can’t say that this made him get better any faster, but I did notice I wasn’t as stressed or worried about things as I normally would have been.

Because of this illness, and the time change with it getting darker earlier, I didn’t get to run as much as I would have liked last week. But rather focus on what I couldn’t do; I focused on what I could do.  That was still better than doing nothing.

It is a matter of being aware of your thinking and making sure what you are thinking, is positive, rather than negative.  I think we all know this on a basic level, but actually doing it consistently- that isn’t always easy to do.  In fact, it can be very difficult at times.  I do believe your thoughts pave the way for your experiences.  If you are thinking positive thoughts- that is going to be your reality. Obviously the same applies for negative thinking. This carries over into running and exercise goals.

I have personally been working on this though for a while.  I am happy to say, I’ve completely changed the way I think most of the time.  I can see where it’s helped me with running and other goals I’ve wanted to achieve.  The way I did this for me, is pretty basic.

I’ll share more of how I shifted my perspectives in my next post.  But until then, here’s a little hint: notice this next week where your mind goes automatically when less than ideal circumstances come up.  What are the first thoughts that come to mind, and how do they make you feel? Good or bad? Happy or sad?

It’s interesting to become aware of how our thoughts are making us feel.  The only thing we ever have full control over, is our mind and we always have the power to think something different, in order to change how we are feeling.

That is how perspective shifts.  Then you realize, you aren’t thinking you are “slow,” and feeling bad, but instead you feel amazing and happy, because you have endurance.