BASS PRO MIDWEEK MOTIVATION - Spring into training

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 should motivate you to lace up those shoes... Spring!!!! Yes, finally right???? Well if you're one of those runners that went MIA this winter or seriously dialed down your mileage and/or your effort either due to injury or your serious dislike of running in darkness and freezing temps, let's talk about some things to get you back out there. And if you need extra incentive to get back to it right now (as if the warmer weather and the longer daylight hours weren't enough to do it), consider this.... the Bass Pro Marathon and Half is only seven months away!!! And let's not forget about the Dogwood Canyon trail runs. Those are coming up too! So what are you waiting for???  Get started today with these 5 running tips that are sure to have you "springing" into your training.

Set a goal

First things first right? This goes without saying. If you do NOT have a goal to shoot for, you will most likely NOT have a plan to get you there. And not having a plan many times turns into not having the motivation to log a few miles. Do you see where I'm going with this? Working towards a goal allows you to feel like you are accomplishing something and gives you a purpose for getting in those steps. Whatever your goal is, it should be challenging, yet achievable. If you are brand new to running, maybe make finishing a 5K your goal, or running for 20 minutes without stopping? Whatever your goal, set a realistic timeline to meet it and celebrate in a healthy way when you accomplish it. And remember this... if you have a big goal in mind (like a marathon or half), set small attainable goals (like a 5k or 10k) and use them as stepping stones along the way. Completing these will be the motivation you'll need to get you to that bigger goal.

Take inventory

This is crucial. Before you get started, check your gear. Are your shoes old? After taking a few months off from running, it's easy to forget how old or worn your running shoes might be so ask yourself, "When was the last time I replaced my running shoes?" If the answer is "I don't know," or "More than a year ago," you're probably ready for new ones. Keep in mind that you should replace your running shoes every 300 to 500 miles, depending on your size, weight, gait, and shoe type. Keeping a running log is great, not only for tracking your progress and runs, but also for keeping track of shoe mileage. In your running log, make a note of the date you started wearing a new pair of shoes, then keep track of your weekly running mileage. You'll then be able to easily calculate when you've run 300 to 500 miles in those shoes. This is really important for reducing your chances of injury because proper footwear matters that much. 

Start back slowly

Many runners who return to the sport after taking a lot of time off can find themselves injured or burned out if they increase their mileage too quickly. Even if you didn't take a break from running due to injury, returning to your old mileage patterns can be detrimental. So start slowly. Begin with a short route that you know you can run with ease. Be conservative with your running schedule. Don't run two days in a row when you're first getting back to it. And if you're not coming back from time off but working on building mileage, remember the 10% running rule...never increase your weekly mileage by more than 10 percent over the previous week.

Stay Positive

It can be frustrating to think about your past running accomplishments and it may even feel like they’re out of reach at this point. But don't beat yourself up! Simply focus on the positive steps you're taking and build momentum from there. And every time a negative thought comes into your mind, I want you to say this, "I may NOT be where I want to be but I AM taking the steps to get there. And I WILL get there!" Say this as often as necessary and as loud as necessary. And if you do find yourself getting frustrated about your progress, don't keep it to yourself! That's a great way to head down the "I'm just gonna give up" path of running and life (they're connected). Instead, talk to some of your running friends who have most likely had a similar experience. And here's the best way to stay positive.... continually remind yourself that, no matter how slow or fast your progress might be, you are still moving forward! Be grateful for every inch of progress you make by remembering that it's a blessing to be running at all. It's a blessing to have the health to move for that matter. 

Break those Bad Habits

For everyone who has taken any time off, there is a silver lining in the comfort cloud you were enjoying during that time on the couch. You didn't engage in any of the bad habits you might have formed and, if you're lucky, you may have forgotten them altogether. Bad habits that might have included things like not getting the proper amount of rest or the proper nutrition, neglecting strength training or even self-sabotaging yourself with negative thoughts or negative people. Well guess what? Spring is a time of fresh starts! And why not start fresh by leaving any bad habits behind and replacing them with good ones. Ones like remembering that you only have this one body and should treat it with care and by making conscious choices to surround yourself only with people who will lift you up and encourage you to be the best that you can be. 

So there you have it friends... Spring is a great time to make a fresh start. And if you're not a new runner or one that is coming back after some time off, you can still make a fresh start by reevaluating your goals and the many new ways and changes you can implement to get there. And remember, every single one of us is a work in progress. We can all use this season of planting and growing to become better in more ways than one. So get out there and enjoy the smells of new life budding and the sun on your skin. Spring is here and there are miles to run!!

Happy Running!!!