Month: October 2024

So, I was walking my dog this morning and introduced myself to micro learning books, and in particular the short summary of books it recommends to take you off social media. You know what I am talking about right?

Anyway, within one of these books gave me the inspiration for my next blog title. It wasn’t specifically talking about running of course, but it mentioned how the first part of achieving personal success and motivation to succeed comes from the body. I agreed with it, and I do think that my own personal health and wellbeing has improved greatly since I started running. My general motivation improved, my work improved, and my general ability to focus has improved.

It got me thinking, what happens when you lose motivation to run? What do we do then. Well, we are all only human, and its perfectly normal not to feel like going for a run, but what should you do when it happens? I can give you some tips 🙂

So, normally I am of course very eager to run, but on Tuesday just gone I was in the office all day. It wasn’t a particularly nice day weather wise and by the time I got home it was already dark and wet. I had scheduled my easy run for that evening as I had some other commitments to look after on Monday. I was completely not in the mood and it was a scheduled 9k run also just to make the dread even worse.

Luckily, I am an experienced enough runner to know that the endorphin release I would get from doing the run would kill all the negative energy I had built up beforehand. I had to visualize that feeling however, and I knew it wasn’t going to be easy. I focused on the aspect of unwinding and listening to my music. I put on my gear and just left the house, simple as that. I didn’t sit, I tried not to dwell too much and I just got out there. I made myself feel guilty for even contemplating not going and knew that if I didn’t go I would feel even more guilty. I just treated it like having a shower, or a shave, it just had to be done.

The key thing to remember on evenings like this is to take it very slow at the start of the run. You don’t want to burn out quickly when you are already not feeling up to it. Its ok to go slower than your normal pace, and the idea is to make sure you don’t pull a muscle or injure yourself. Nice and calm, nice and slow. Ease your way into the run with some nice relaxing music or a podcast. Think about different things, it might something you need to do tomorrow or at the weekend. Before you know it you will be a few kilometres in and you will be heading towards the home stretch. You might even feel like getting that heart rate up and moving faster.

The feeling you get from completing these runs are up there with my personal best to be honest. The feeling that you accomplished something when you were not in the mood, tired, hungry, and just feeling a little negative. The extra push for motivation shows real character and mental strength. This is the motivation and drive you can take with you elsewhere. You can use it in other areas of your life to help motivate you to do something. Its the same principle and process.

Remember it.

Finding the time is a big commitment, not just for you but also to your family.

I work in a busy 9 to 5 job in finance, and whilst juggling commitments of a business degree, we also have a male Labrador that requires exercise (a lot of it). Waking at 7am, studying, then working all day is hectic. The truth is, without my wife I probably would not have had the time to do either the study or my running. Luckily I do have her, so finding that time is a lot easier.

Commitment and discipline is the key. How much do you want something in life, and what are you willing to do to get it. Another lucky aspect is working from home three times per week, but it is possible to juggle all three. You need to plan your day though very carefully. Let me go through my week to give you an idea:

Mondays: wake at 7am and get 1hr 45 min of study done. Quick 10 minute workout, shave and help my wife to make breakfast. Whilst I am studying, she gets the dog out for his first walk of the day. I read through my morning emails when I eat my breakfast. Then my morning consists of work, calls, emails and a bunch of boring stuff that is not for my blog :). At lunch we go to the park where I walk the dog, and my wife goes for her run. Then a quick lunch that I usually eat while working , and continue working up to 5pm. My wife then takes the dog for his final walk with her friend, and this leaves me time to do my easy run session (ranging from 7 to 9k). When I get home, I shower, study for another 40minutes, eat dinner , watch tv for an hour and go to bed. I should mention that my wife also cooks dinner most evenings 🙂

Tuesday: wake at 6am as we both work from the office. No running on Tuesdays generally so I wont bore you too much. However, sometimes it does happen where I come home from work and do my Monday easy session on a Tuesday. Study takes place on the train, and in the evening before dinner.

Thursday: I skipped Wednesday as I generally don’t run that day. We wake at 6:30 as it is only me who goes to the office. Work all day, study on the train. That evening I do my interval sessions. This can be a long run, as there is walking in between sprints which increases the time you are out. I return home, shower, eat and go to bed.

Saturday: Wake at 7:30, do two hours study and go for my long run session. This week it was 19k but it varies depending on my plan. This is followed by lunch and getting the dog out for his walk. We go together and generally we go straight to the park. Luckily Saturday is cheat meal night so we enjoy an unhealthy snack. Its also movie night, and I get a chance to have a glass of wine or a beer 🙂

The point of this is to reflect personally on my week, but also for you to hopefully understand that with careful planning you can get things done. Working does not need to mean you sacrifice other commitments. It sometimes happens where I need to travel for work so I bring my running shoes with me. It can be a great stress reliever.

Keep busy, keep active, keep learning, and keep running 🙂

A runners diet is very important, and this goes for all levels of runners.

I would consider myself an intermediate runner. I of course do not have incredible ability but I am comfortable at running up to half marathon distances (well nearly half marathon 😉 )

A good diet will help you to sleep better, run better and most importantly recover better. My diet changes throughout the year, but generally I like to keep to the following list as much as possible.

I have read various suggestions when it comes to carbohydrates. Some say stick to fats and protein whilst other say that carbs are a runners requirement. I personally think everything in moderation is the key.

Here is what a usual week looks like for me (an intermediate runner)

Breakfast

The most important meal of the day, and I usually eat this at 8.30/9am. It consists of Greek yogurt, berries, some granola and honey. Sometime I have overnight oats, with chia seeds, Greek yogurt and protein milk. Then I add the usual fruit mixture the next morning. I used to add a spoon of protein powder, but I stopped doing this as I felt that I wasn’t burning off enough calories to justify it. Since I stopped taking it, my bloated belly has disappeared.

Lunch

Lunch can vary of course and it depends whether I’m working from home or in the office. Luckily I only work in the office a couple of times a week, as I normally buy a roll out with chicken, lettuce, cheese and a small bit of butter. Not bad, but I can do better.

At home my choices are endless. In the summer months I like to eat salads with avocado, egg, chicken, mix it up a bit for some variety. I also like scrambled eggs with some toast and cheese.

Dinner

My wife is Italian and she loves her pasta! I do too. Its a runners delight, full of carbs and you can mix it with nice vegetables and different proteins. Other go to meals include, rice, pork, broccoli and soy sauce. Simple and quick to make.

At the weekend, we do a cheat meal. It can consist of a burger or pizza. We also follow this up with some ice-cream and a movie 🙂

The idea is balance. Try not to eat the same thing all the time. Mix those carbs with proteins and get plenty of vegetables. Try not to eat meat every day too. For longer runs, make sure to increase your portion sizes.

You might wonder is my running shoe be suitable for all surfaces?

The answer is no, and you should be careful to choose the correct running shoe for different surfaces.

Whilst most running shoes are ok for tarmac, not all are ok for grass or cross country for instance. Also, some running shoes are not ok on rocky or gravel surfaces. Depending on the type of runs you prefer, you should be careful to choose the correct shoe. This article will help you with this:

Tarmac/Road

There really is an unlimited amount of shoes that fall in to this category. You can even sub-categorize it in to different types of Tarmac running, such as interval training, 5k , half marathon, or full marathon. For the purpose of this article, I am going to just recommend shoes for 5/10k distances. For my slower easier runs, I choose the Nike Pegasus 40. They tend to bring a new version of the Pegasus out each year and most of them have very little difference. By the time you read this it may well be the Pegasus 41 or 42, I’m sure they are both good options too. At least if future me was to waiver a guess 🙂

This is by no means an exhaustive list you may have gathered. Brooks, Hokas, Saucony, all have very good everyday, easy run, running shoes.

Trail Running

Trail running for those who don’t know, involves running on uneven surfaces, dirt paths, grass, natural terrains and forest paths. I would not venture off on this type of adventure with a pair of Nike Pegasus. Choosing a shoe for this type of run can be difficult and it depends on personal preferences. You should take into consideration the surface type, and you may well require specific shoes for each. My next paragraph will explain more, but if you are looking for a generic trail running shoe look no further than the Hokas. I personally think Hokas work best for this type of excursion. With good traction, cushioning, support and stability you really cannot go far wrong. Right now, I would look at the Hoka One One Speedgoat 5. Overall, this is a very versatile trail shoe. It has excellent cushioning, especially for longer distances which most trails tend to be.

Cross Training/ Grass Running

If you want a versatile cross training shoe that is suitable for shorter distance grass running you will require a shoe similar to the trail running. Other features to consider including would be water resistance, breathability, support and traction. Some spikes or lugs give good grip on soft surfaces. One version I would recommend is the Nike Air Zoom Terra Kiger 8. Its pretty lightweight but has enough cushioning. Its good grip on grass and it has a good breathable mesh on top that provides additional comfort.

Mixed Running

My final shoe is designed for a bit of mixed running. Somewhere with a bit of everything really. From tarmac, grass, trail and stones. For these type of runs, you need something that combines all of the elements I mentioned above. You may need good cushioning for the trails, mixed with some good grip for grass. Keep in mind that for grass running you are best to have a grass running shoe with lugs or spikes. Especially if its wet. However, there are good shoes that you can pick for a wider more hybrid experience. All brands have different versions, the one I have tried is the Nike React Infinity. Its good for versatile runs. It is lightweight , breathable, but has enough support for the pavement running. Its decent on grass and trails also.

Choosing the right shoe can take time. Go speak to an expert in stores specifically for running is another piece of advice. Try on the shoe, and see if it feels right. Different people have different requirements.

Thanks for reading