BASS PRO MIDWEEK MOTIVATION - Stick out Those Ugly Runs

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 you might have already experienced if you’ve been running a while, or something that you’ll eventually experience during your training if you’re new to the sport… ugly runs. Oh my, did I have one yesterday! Hence the reason for the subject. 

And while there are a host of reasons why a run can be so hard that it could be classified as unpleasant or downright repulsive (like high heat and humidity or not getting enough sleep), mine was all mental! You see, I was totally on fire and ready to head out for a productive tempo run yesterday when I was inundated with Facebook notifications that many of my posts (even some from a year ago and some of the Bass Pro blogs) went against “Community Standards” and had been taken down. As you can imagine, this was unsettling and I let it affect my mind which affected my run. The mind and the body are so connected!!! But I stuck the run out nonetheless and came out better for it.

And while you and I can’t always predict what stressors will throw us off our game, there are three common ones, (according to Runner’s World with my two cents thrown in of course) that we should consider: 

You’re not recovered: Exercise, no matter if you’re lifting weights or tackling a six-miler, can make your muscles sore. That soreness is a result of the hard work you’re putting in, generally a byproduct of the small tears in the muscle surrounding connective tissue. Not to worry: They’re normal, but they also require rest. 

“A lot of the adaptations and improvement come in recovery, which a lot of people don’t take seriously enough,” says Holder. “They think the workout as just a vignette and they try to close it off, not realizing how the other hours of the day impact the recovery process.”

Do yourself a favor and think bigger picture. The best-case scenario? Studies suggest giving your muscles an average of 48 hours in between workouts of the same muscle group to prevent injury. During that time, think of alternative ways to aid in recovery. Fuel properly with these better protein sources, and don’t be afraid to make friends with a foam roller (trust us, it won’t bite).

You’re not warmed up: “A lot of people don’t take into consideration the need to warm up,” says Holder. “You need a lot of, especially for running, proper nervous system activation, get your body and brain ready to run. If you just go out and run—you’ll get into a bit of a funk.”

So, what’s a proper warmup include? Aim to use a string of movements that wake up the posterior chain, including knee hugs, quad pulls, leg scoops, glute kickback, and table tops.

You’re only running: Sure, running may be your second love (behind cookies, we’re sure), but that doesn’t mean your body doesn’t crave an alternative form of fitness. “If you just constantly work the same thing, not only will your improvements diminish, but you won’t get recovery as well,” says Holder. “If you just constantly do base aerobic runs, your body has adapted officially. It’s time to incorporate that speed, whether you realize it or not, you’ll be working a different energy system. You’ll see a better improvement, including your aerobic efficiency improve too as you incorporate speed into your workouts.”

*Don’t forget about those hill workouts either. They’re a great way to shake things up. As is cross training. My favorite is aqua running. It serves as a workout and as active recovery for the mind and the body. 

So what’s a runner to do?

Do not force it. It’s super critical for you to understand that some days aren’t going to be your best days, and that’s just fine. “Realize it for what it is and shift your perspective,” says Holder. “Say you’re out there already and you’re in a funk, treat it as a recovery run, treat it as a form run, treat it as something where you’re getting some work out of it. Often times if you push through when you’re not really feeling it, it can be detrimental. [Remember] you’re getting some activity done, that’s better than none. Let it happen, treat it for what it is.”

*I couldn’t agree with this more. Whether your reasons for having an ugly run are mental or physical, remember that getting some activity is always better than none and celebrate each step. I managed to complete the intended mileage yesterday by embracing the suck and it cleared my mind and put things into perspective as running always does. Since I was running slower than normal and taking walk breaks, I decided to slow down even more and to truly enjoy the scenery around me. I run on one of the most beautiful country roads around and I realized I had been taking it for granted. So I started singing, smiling, and counting my blessings as I scuttled along. It may have been an ugly run, but it certainly wasn’t a wasted one!

And there you have it friends. Ugly runs are just part of the process of training. But, on a good note, you can smile each and every time you stick one out knowing that they produce grit, endurance, and steadfast determination. These are characteristics that are crucial to making it to the finish line in November. And trust me, you'll want to make it there because that's where the food and the party are! Happy Running!