Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog.
Now let's get started by talking about something that you may need to do right now... "adjust your sails."
This weather! What more can I say about it right? The sub-zero wind chills, ice, heavy snow and darkness are wreaking havoc all across the United States. Maybe even on your training? I know it has on mine. If that's you today... if the wind has been let out (or frozen out) of your sails... maybe it's time to adjust them? Now that doesn't mean you won't reach your intended destination, it just means you may have to take a slightly different road than the one you had originally planned. More plainly said, at all costs maintain your desire and determination to get from point A to point B, but be willing to make a few modifications to your direct route along the way. Tony Robbins puts it this way, "Stay committed to your decisions, but stay flexible in your approach. It’s the end you’re after.”
So that being said, let's look at two ways you can still reach that "end you're after" when the winds aren't blowing in the direction you want them to--when winter running conditions won't allow you to run at your desired pace or when running outside isn't possible or even advisable. Obviously you can take your run to the treadmill. That would surely keep the wind in your sails right? But since we all know that, let's check out two other options that are tried and true.
1. The elliptical. Okay so the elliptical can't replace running outside or the treadmill but it can seriously benefit you—especially if you're injured or fatigued and it's a great option for those days when the elements make it dangerous or even impossible to get in a run outside. Lee Wraistlaw, a certified personal trainer said this in an article in Runner's World Magazine, “The elliptical can provide a lower-impact workout for runners, because you’re constantly connected to the pedals, causing less strain on the knees and joints,” That means you’ll save your lower-body joints from a lot of wear and tear—one study estimates that 80 percent of running injuries are caused by overuse. Another plus: You’re going to get a better total-body workout when using the elliptical. “Pushing and pulling the handles can provide a challenge for the upper body, plus you’re really engaging your core to balance the movements between your upper and lower body. Changing the incline and resistance settings can be a great tool for targeting different areas of the lower body.” Also, the elliptical lets you stride backward. “Pedaling in reverse can be an effective way to target the hamstrings, while increasing the incline can bring the focus to the glutes. All of these areas are important for runners to work on.”
And when it comes to the elliptical, I will say this from personal experience. Variety is good for you! Moving the body a little differently works different muscles and also helps create some balance, mentally and physically. Everyone needs a break from running occasionally! Which makes an elliptical workout a great option when the winds shift. And if you're worried about being bored or not getting your heart rate up, throw in some intervals. For instance, add a 30 second burst of all out effort every 1-2 minutes (think fartlek style speed) that you're working out. Keep that up for an hour or so and you'll most definitely get that endorphin release your body is craving. And the occasional elliptical workouts do more than just provide a change in routine and a break from the high impact of running, the time away from running makes you appreciate it more!!!
“When something goes wrong in your life, just yell ‘Plot Twist’ and move on.” – Anonymous
2. Run for time not mileage. So this is most definitely what I did the last couple of days. With the snow several inches deep and the temperatures dangerously cold, I had a choice to make... hit the treadmill to hammer out the mileage on my training plan (something that would literally have left me bored beyond tears and longing for some time outside), or head outdoors (where I desperately wanted to be) and adjust my sails. So I chose to adjust those sails by switching things up. I determined the time it would have taken to get in my needed miles, added 30 minutes to that said time and got to work putting in some moderately slow but determined movement. I did NOT turn on my GPS watch NOR did I worry about hitting a certain number of steps. This was for pure enjoyment and to remember why I loved running so much. And guess what? This not only made me feel amazing by providing the Vitamin D my body craved, it was a fantastic calf and quad workout. I threw in some hill work on day two and my quads were blessedly sore. And guess what else this modified workout did? It put a smile on my face and joy in my heart that a workout on the treadmill never could have. It also gave me a little more grit than I had the day before; a character trait that is of priceless value to every runner and only formed from doing hard and uncomfortable things. But I must add this disclaimer: Do not attempt outdoor workouts in freezing temperatures without the proper clothing and letting someone know your route. Safety first. I can't stress that enough.
So there you have it friends. There are so many things in this world that can't be controlled--with the wind and weather being two of those things. But there's one thing you have complete control over... how you react to the those things you can't change or control. You can take down your sails and drift to shore or you can "adjust your sails" as many times as needed to stay on course until you reach your intended destination. I don't know about you, but I've become pretty good at adjusting my sails... and have found that new adventures await me every time there's a change in the wind. As they do you. So embrace those changes that will ultimately come your way and keep moving forward with a smile on your face. You'll be so glad you did.
Happy Running!!!
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