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 many runners are struggling with right now… staying on track. I mean, let’s face it. This time of year, with so much going on to disrupt our schedules, we might have given in to the temptation to skip a run, to sleep more than we need to, or to eat more than we should. If that’s you, take heart in knowing that you’re not alone.
According to a new survey from The Ohio State University Wexner Medical Center (OSU), it was determined that many Americans are struggling with maintaining even minimal healthy habits right now, with two-thirds of those polled saying they overindulge in foods that wouldn’t be considered healthy, and about 45 percent saying they “took a break” from any regular exercise. About half of respondents report feeling tired more frequently but also more overwhelmed or stressed due to having fewer opportunities for rest. Around 30 percent of respondents said they drink more alcohol at this time of year, too. Wow right?
If this has you saying, “That describes me. I’ve totally blown my diet and my training plan,” don’t despair my friend. I have good news. There are changes you can make right now that will help you get back on track by the new year without sacrificing all the fun of the year-end festivities. Check out these three approaches Runner’s World posted last week that will help you find a happy compromise this holiday season:
1. The first is to focus on small, consistent changes, according to Barbara Bawer, M.D. For example, stick to a regular bedtime as much as possible, plan ahead for holiday meals by eating a high-protein meal earlier in the day, and encourage family and friends to do physical activities like going for a walktogether or playing a game outdoors. Bawer said these can all minimize the impact of unhealthier behaviors, and also build up motivation for getting back to your everyday schedule.
2. Another strategy is to just choose one keystone habit to improve. Similar to an actual keystone—the central stone in an arch that supports all the others—picking a behavior such as getting quality sleep or limiting alcohol to just one or two drinks per day can have an impact on the others, according to Brandy-Joe Milliron, Ph.D., associate professor in the nutrition sciences department of Drexel University's College of Nursing and Health Professions. “Even just making time to go outside every day can have a profound effect, and research has shown that it can affect other choices as well, such as healthy eating, lower stress, and getting more physical activity,” she told Runner's World. “It’s possible that this is because being intentional about the habit can make you more aware of other habits, too."
3. The third strategy? Realize this is a short-term derailment and don’t be hard on yourself if you put healthy habits on pause—because the holidays do end. Plus, trying to create too many rules in the midst of parties and gatherings can be frustrating, said dietitian Kara Hoerr, RDN. “Restriction will almost always create the opposite effect of what you want,” she told Runner’s World. “Once you give yourself unconditional permission to have all foods, it tends to take the power out of those ultra-processed holiday choices.”
So there you have it friends. There are several approaches to choose from. But no matter which one you choose, remember that this time of year is about enjoying family and friends and will pass by quickly. So grant yourself some grace, embrace the good times, make lots of memories, and don’t worry so much about the healthy habits you’re skimping on. Quality time with others is always good for your mental health. And taking a short break from running can offer both mental and physical benefits that will have you ready to hit the ground running in 2024 with a smile on your face. See you next year!
Happy Running!
*On a side note, OMRR is hosting the 24th annual Run for the Ranch this Saturday which has distances from the 5k to the marathon. It’s for a great cause and could help jumpstart your goal of getting back on track. Get registered at: https://ultrasignup.com/register.aspx?did=106714
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