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Runner’s World March 2005
By Jeff Galloway
Quick Fix: Training Rut
Simple Solutions To Common Running Mistakes
Because running is an uncomplicated sport, it’s easy to mindlessly
run the same routes, at the same speed, every day. Before long,
you can get stuck in a training rut and become unmotivated. You’ll
also increase your injury risk by taxing muscles in the same way
every day and not allowing for recovery.
There’s an easy way out: Mix things up. 1) Change your running
routes regularly, even if it’s just running the same route
in the opposite direction. 2) Run with as many different partners
as you can throughout the week. Meet a slower friend for an easy
run one day, a faster friend for a speed workout another, and recruit
your dog to accompany you for some short accelerations on a third
day. 3) Don’t do the same "quality" workout each
week. Vary the length and pace of your speed repeats from one week
to another, and work in hill repeats to use different muscles.
Q. I started running recently. What’s the best way to encourage
my friend to start, too?
A. Your friend will benefit the most from having a positive running
role model (that’s you) and an informative book on the subject
that isn’t intimidating. Check in with her every few days
and ask about her running. Always be positive, and never push. Take
her out for a run/walk once a week. Keep the pace comfortable for
her. Always end the run before she starts to huff and puff. Once
she’s ready, pay for her entry in a local fun run. Stay with
her through the race, and hold her back so she’ll finish strong.
This type of mentor relationship is beneficial for both of you;
you’ll be energized by her beginner’s enthusiasm, and
she’ll learn from your experience. Just remember: Your friend
is more likely to become a runner if you subtly but regularly mention
how good you feel because of running, instead of complaining about
blisters or hills.
The Excuse (And How To Beat It)
I don’t run because I don’t need to lose weight.
Lucky you. Even so, there’s a big difference between being
fit and being thin. Running can help you be both. But per haps the
greatest benefits of running are the less mundane ones. Focus on
the ways that running energized the body, mind, and spirit.
1) Running regularly improves your physical and mental vitality.
2) After a run, your attitude improves. You can turn a bad day into
a good one.
3) The creative side of the brain (the right side) is stimulated
more by running than by most other activities. Your best thoughts
can come to you on a run.
4) Even an everyday run confers a sense of accomplishment. Frequent
runners receive a boost in self-confidence every time they finish
a workout.
(Say What?) Running Jargon, Translated
Negative Splits: Running the second half of a race or workout faster
than the first half.
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