Excuses, Excuses

Do you make excuses not to run?  I try to.  In fact, every time I am about to go to the gym after work, I send texts home asking "are you sure it's okay?  you don't need any help with the boy?"...I know he doesn't need any help, but it is my way of expending the only excuse I can muster.  Because even though I actually am too busy, too tired, and usually still sore from a previous workout, I still manage to run.  And if I can do it, so can you.  

This is my attempt at responding to every excuse I could imagine someone would give me:

I’m tired

If you are going to do anything other than sleep instead of run, grab a healthy snack and go for a run.  It will energize you.

I don’t have time

Yes, you do.  There are 24 hours in every day.  You just haven’t made running a priority.  Write out your typical daily schedule, with precise times, and see what you can change.  You’ll be surprised. 

It’s too boring

“If you’re bored, its because you’re boring”.  Okay not really, but this is too easy to fix.  Make a new running route, change up your routine on the treadmill, listen to a different playlist, do something to get excited about running.  I hear there’s a great app called Zombies, Run that can make workouts more exciting. And if you ALWAYS think running is too boring, maybe you should look into other types of workouts.  Running isn't for everyone.  

I’m just not motivated

Write down why you want to run.  Is it to train for a race?  Lose weight?  Break a PR?  It doesn't matter what it is, just find a concrete goal and write it down somewhere.  There’s your motivation. 

It’s too ______ outside

Yeah, yeah.  I don’t like to run in the rain either.  That’s what treadmills are for.  Too cold?  Same.  Or, invest in proper cold weather gear and get out there.  Too hot?  Rethink the time of day you’re running.  Wait til dusk, or plan to get up early.  Or cross-train   Go to a gym, find an exercise video on YouTube, something.  Come on, be creative.  Don’t let the weather have so much control over you. 

I’m busy with my kids

This is a good excuse, to an extent.  I feel bad going for a long run on a Sunday afternoon when I could be spending time with my 2 year old.  But he knows “mommy goes running” and I’m happy that I’m setting a good example for him.  If you have a childcare issue, try to coordinate with another mom, use a jogging stroller, or join a gym that has a nursery. 

I’m self-conscious

You are the only person that is judging you.  Anyone that’s running will applaud your effort, and anyone who isn't running isn't as motivated and courageous as you, so their opinion doesn't matter. 

I’m not a morning person

Then don’t run in the morning.  No, I’m serious.  I’m not a morning person either.  So I run in the afternoon or at night.  (If it is dark, I run on the treadmill.)

I’m too old

No you’re not.  Unless you have a valid medical issue or a doctor has told you “do not run”, you aren't too old.  Who cares if you are a beginner at 50? 

It’s that time of the month/I’m PMS-ing

Lame.  While you were getting a note to get out of gym class, the rest of us learned that exercise helps relieve a lot of those symptoms. Make a deal with yourself, if you do at least 15 minutes and still feel like garbage, you can quit.  I bet you won’t quit.  

I get running cramps

Focus on your breathing when you are running.  Also wait long enough after eating before you go out for a run (just like swimming, it's about 30 minutes).  Go easy, and if you get a cramp focus on breathing.  Slow to a light jog, or even a walk, but don’t stop.  Running through it is the best advice, it may hurt but after you become better at running it won’t happen as often.

I’m too fat

That is just silly. Wear clothing that makes you feel comfortable and confident.  No one is going to judge you as critically as you are judging yourself.  Plus, you will lose weight running, so its an excuse that can only be fixed by not using it as an excuse.  Really, if you are that uncomfortable running outdoors, look for a gym that feels welcoming, and go at times that it isn't very crowded.

I don’t have a workout partner

Neither do I.  That’s why I use my iPhone and listen to music.  Yes, having a running buddy can be motivating, but it can also have the opposite effect.  Look on the bright side, you don’t have someone else’s excuses to drag you down too!  And you don’t have to motivate anyone else but yourself!

I don’t feel safe

Valid.  Find someplace safe to run, like a gym, a high school track, a running route that is busy with other runners, etc.  If you must run at night and don’t feel safe, consider a headlamp, reflective clothing, and carry a handheld mace/pepper spray.  Always bring a cell phone and always tell someone else where you will be and when you will be back.  Be cautious. 

I have a blister

You need to take better care of your feet.  Make sure you are wearing the “right” shoes and socks.  Running shoes should not be snug.  Also, you can drain the blister and apply a blister band-aid or liquid bandage, then go run. 

It hurts my boobs when I run

You need a better sports bra!  Make sure that you get one that is the proper size and is “high impact”.  A flimsy shelf bra top that works for yoga class is not appropriate for running.  Neither is a cotton, 2 for $9.99 “sports bra”.  Yes, you will pay at least $20 for a decent sports bra, but it is worth it and very necessary.   

I slept in

Too easy.  Run tonight. 

I forgot to charge my iPod

Run without it.  No, really.  Try to focus on your breathing, your form, the sound of your feet hitting the ground. You don't know what you're missing if you always run with headphones in.  

I’m sore from yesterday’s workout

Running a “recovery run” can be helpful.  Go slow, make sure you do a ton of stretching after warming up.  Your muscle soreness will go away faster if you work out. 

I’m injured

If you are actually, truly injured, do not run.  Take care of yourself.  If you are able to run, maybe a light jog on a lower-impact surface (i.e. not pavement).  Consider low or non-impact cross training rather than foregoing exercise altogether.  Be sure to see a doctor if you are really injured (I am not a doctor, so don’t use anything I say in place of a qualified, professional medical opinion.).  However, don’t be a malingerer.  Don’t stop running/exercising completely because you “have shin splints” that you self-diagnosed because your shins hurt after you ran a mile.  Similarly, muscle soreness for previous days should not be mistaken for an injury.  Pay attention to your body. 

I’m lazy

At least you’re honest.  But remember, laziness is a choice.  So choose to be lazy and sit on the couch, or choose to fight through your laziness and throw on those running shoes. 

So now, stop making excuses and go RUN!

Running Music

Has anyone else noticed its hard to find a good workout playlist online?  You would think that it would be super easy to do a Google search and find the perfectly motivating upbeat playlist for you.  Somehow, despite the infinite powers of the internet, this is not the case.  Time and time again I am disappointed by what I find (or fail to find) online.  I've searched high and low for a great running playlist, and would even settle for something fairly decent if I could find it.  Nothing I've found has really worked for me. 

Now here’s the thing about music.  It can definitely be a performance enhancer when it comes to running.  Music motivates.  Music is there with you on a long run, when you’re all by yourself and thinking about slowing down.  The beat doesn't quit.  However, music will only do so much, and only if it the right music for you. 

Picking the right music can be difficult, because what works for me might not do it for you.  That seems to be the problem with finding a good playlist online.  My perfect playlist will always contain songs that simply do not motivate other people.  According to Costas Karageorghis, a sports psychologist at Britain’s Brunel University, there are four factors that contribute to a song’s motivational qualities:

Rhythm response – bpm and ties to heart rate/running cadence

Musicality – melody/harmony

Cultural Impact – personal musical background/preferences

Association – ties to memories/feelings

The first two relate to the music’s structure, and the second two factors relate to how we interpret music as individuals.  Now, if you've ever taken a spin class, Zumba class, or other organized fitness class you’ll notice that the mixes used tend to overdo the musical aspects in order to compensate for the fact that every athlete has a different preference and association to the music.  You can’t please everyone, so it makes sense to pump up the beat and the volume so the music can motivate the whole class. 

Now, all of this being said, I’m prepared to share my current “long run” and “5K race” playlists.  They aren't perfect and will not work for everyone.  My musical taste is not really represented through these playlists either, so don’t judge.  Some of the songs on here I actually don’t even like unless I’m running.  At some point, the anger that builds up from hearing that overplayed song from the radio can translate quite well into a workout motivator. 

I’m listing the songs, but I’m also including a link to my Spotify playlists for easier access to listen and since I update the tracks from time to time.  I've had to add more songs as my long runs get longer.  Running out of music for the last mile of a 10 miler is never a good thing. 

5K Running Playlist:

Total time 28:50 (enough music for a 5K if you run at a 9:15 min/mile pace or faster)

Gangnam Style – Psy

Troublemaker – Olly Murs, Flo Rida

Stronger – Kanye West

Runnin’ Down A Dream – Tom Petty

Don’t Stop Me Now – Queen

#thatPOWER – will.i.am, Justin Bieber

Can’t Hold Us (feat Ray Dalton) – Macklemore & Ryan Lewis

Long Run Playlist:

Total time: 2:11:07

Incredible, this length will be perfect for my goal half marathon pace/time.  Goal is 10 minutes per mile! 

Listen on Spotify:

Fit Friday: Spin Class for Newbies

I'm a runner.  I tend not to venture outside of my comfort zone, but occasionally I have to change it up.  For a while, I was on a Zumba kick.  But running is still my go-to exercise.  This is a good and bad thing.  Good, because the best way to improve your running is (you guessed it) to run.  Bad, because running a lot breeds overuse injuries, like my shin splints.  So, I decided to change things up and go to a spin class at my gym.  Here are a few things you should know if you are going to a spin class for the first time.

Spin Class Tips for Beginners, from a Beginner

Get there early.  At least 15 minutes.  Spin classes are popular and you might not get a bike if you aren't early.

Bring water.  A full water bottle.  Two, if you'll want something to drink at the end of class.

Don't forget a towel.  You will sweat.  Bring a second one to put on the handlebars if you like.

Don't be shy.  Tell the instructor it is your first class.  Ask for help adjusting your bike.  Let them explain the terminology and demonstrate the positions for you.

Wear a sturdy shoe - leave the flexible-soled shoes at home.  (I wore Nike Free's, and my feet were killing me by the end of the class.  My poor arches.)

Follow along, and watch the instructor and other spinners.

But remember that it is ok if you don't "turn it up" (the resistance)  when the instructor says.  Just keep pedaling!

Notes:

-If you have a good instructor, he/she will encourage you to watch your form, and may come over to you in the class, telling you to relax your shoulders, or adjust the way you are standing/sitting.  Follow their advice!

-Your legs will be shaky when you get off the bike, if you gave it a solid effort.  Be prepared!

-Your rear end might hurt the next day. Try to minimize the amount of time you are sitting on the seat.  (I think they make it extra uncomfortable as a motivator!)

-Be aware of pain in your lower back, knees, feet, shoulders or hands during the class.  Make adjustments, because that is not normal.  


My first spin class went quite well.  Because I am an endurance runner, I was able to keep up for the whole class!  All in all, I got a great workout that didn't aggravate my shin splints - which was my goal.  The music was motivating, too.  I got some ideas for additions to my running playlist.  I'll be back next Friday for another class!  It is definitely a change from the lonely world of running, but a pleasant one.

Happy Spinning!

Tech Tip: E-mail Yourself

Have you ever worried that you might lose an important file?  There are many files that we can't afford to lose.  Copies of tax returns, first family photo, word document with your address book, the list goes on and on.  If your hard drive fails, or you get a computer virus, those files can be lost forever.

My advice: back it up!

Obviously, having an external hard drive is a great way to maintain a library of your files that is "safe" and separate from your computer.  Hard drives are relatively cheap now and easy to use.  There are also a number of great services online that you can upload your files to.  However, here is an easy tip to quickly and simply save your files.

Attach the file in an e-mail to yourself, and send it!

Obviously this works great on gmail, since you have a huge quota and you can easily search your messages.  Just type the name of the document or file in the subject heading when you send it to yourself, and you will be able to easily find your file.  I've done this with scanned copies of my DD214 and other military documents, my lease, and even some of my favorite pictures of my son.

Trying to recover damaged files from a corrupted disk can be very costly, and in some cases it doesn't even work.  So do yourself a favor and back up your important files and photos.  E-mail is super easy, but here are some other ideas:
Copy to CD/DVD
Save on external hard drive
Save to an online backup service
Use the cloud
Upload photos to Picasa Web or other photo service

Good luck!