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Running with Resilience - Faster. Stronger. Runners.
Faster. Stronger. Runners.

Running with Resilience

24 Feb
Faster Stronger Runner Admin Trainer Adam

by Trainer Adam Pangrac

Odds are that you are already starting to get burnt out on running.  I know that winter really starts to wear me down this time of year.  Waking up to 3-4 inches of snow can be incredibly frustrating after surface conditions start to improve.  It’s tempting to stay inside, skip the run, and sip coffee.

So, how do we stay motivated?  What can we do to avoid getting bored or feeling discouraged?  Below I have compiled a number of strategies that have helped me stay on track.  Everyone is unique, so I encourage you to think about which strategies suit your personal style and goals.

  1. Stay Social – Face it, runners like to talk about running. Connect with friends and trainers at FSR, visit with them about how your workouts are going.  When you get to know others who are going through the same process, it is much easier to stay motivated.
  2. Reroute – Rob does a fantastic job of mixing up our long run routes, do the same during the week. You can reduce monotony by changing routes or doing them in reverse.  Who knows, you might even find something new around town.
  3. Time Trial – Instead of going for a set distance, run for a specific duration. This can drastically change how you format your workout.  It may help you avoid continually checking pace and allow you to better gauge how you actually feel.
  4. Go Gadget Free – Leave your watch at home once and a while. This may allow you to take the pressure off and get lost in your thoughts.  If you’re like me and still what to know how far you went, use a familiar route.
  5. Rest & Relaxation – Almost everything is more difficult when you are tired. Make sure you are getting enough sleep so that your body has an opportunity to rebuild and recover.  Schedule a massage after long runs.
  6. Change of Place – Running is one of my favorite things to do when I am out of town. On vacation, running can be utilized as an opportunity to take in new scenery.  I have made numerous trips out to Buffalo River State Park to get in some soft trial running.
  7. Caffeine Boost – If you are running in the morning or middle of the day, it might be worth trying to take in some caffeine a few hours prior. I do this every once in a while to get a little more out of a workout.  Avoid caffeine later in the day as it may hinder your ability to sleep and fully recover.
  8. Roll with It – Rolling and stretching can greatly reduce recovery time. It is something that is best utilized right after your workout while the body is warm.  Stretching in the shower is a great way to multitask.
  9. Plan Ahead – Like Marilyn always says, planning is crucial. When you know what you are going to do and when, you are far more likely to stay on track.
  10. Initial Ease – Make sure to ease into your runs. The first 10 minutes or so should be focused on warming up.  Mix in some dynamic stretching prior to more difficult workouts.
  11. Analyze – If your watch measures specific statistics, utilize it. Take a look at your stats and look for patterns by comparing workouts.  It helps visualize how and why you may feel a certain way.
  12. Social Media – My favorite running app is Strava, it comes with an abundance of motivating features. Nike Plus and Garmin Connect are similar and can be easily synced with your watch.
  13. Race – If you are training for a longer distance, make shorter races a part of your schedule. Since you are already putting in the work, it is a way to get a little more bang for your buck.
  14. Runner’s High – Look forward to a sense of accomplishment. Maybe it is just the endorphins, but I always feel better after running.  Even when I didn’t feel like doing a workout, I have yet to regret going through with it.
  15. Tune Up – The right music at the right time can really elevate a workout. Put together a playlist of your favorite tracks or tune into Spotify or Pandora to find one that has already been put together.  I’ve begun to associate certain songs with training or particular races.

It is difficult to find the motivation necessary to maintain consistent training.  Don’t be discouraged, it takes time and dedication to build fitness and mental strength.  Even elite runners struggle, it the very nature of the sport.  Ultimately, what you put into it is what you are going to get out of it.  When you cross that finish line, the sense of pride and accomplishment is entirely worth it.  Fatigue and discomfort is temporary, the memory will last forever.