Let's Get Motivated

Sometimes I just need a little push.  A little motivation to get out the door and go for a run or to the gym to workout.  Even to just go for a walk.  We all make excuses on why we can't workout for the day.  We are either too tired (that's me), had a long day at work, have errands to run, the weather is bad, don't have much time.  The list goes on.  But, we can all make a little more time.  Even if it's just 5, 10, or 15 minutes.  So let's stop making those excuses and LET'S GET MOTIVATED!

I looked up the definition of motivation and it is defined as "the reason or reasons one has for acting or behaving in a particular way".  It can also be defined as "the general desire or willingness of someone to do something" (oxford dictionary).  Think about that.  The desire or willingness.  I think of two questions: What motivates me? and What motivates you?

We all know that once we get out of the door and complete our run, our bike ride, our workout how great we feel afterwards.  

So here are some tips to help us stay motivated.  First, I want to answer the question: What motivates me?  

1.) My family.  They are my biggest supporters.  Whenever I have a race they are there from start to finish cheering me on.

2.) Music.  I always have to listen to music.  And depending on my mood and the type of exercise I am doing my music can vary.  But, it definitely gives me the motivation to get through my workout and pumps me up to have the energy I need.

3.) Stay fit.  I like that exercise gives me the energy I need for every day activities.  It helps me to stay fit and healthy.

Now WHAT MOTIVATES YOU?  Here are a few tips to help you stay motivated.

TIPS (MayoClinic http://www.mayoclinic.org/healthy-living/fitness/in-depth/fitness/art-20047624)

1. Goal Settings: make sure that you set goals that are reasonable, realistic and accomplishable.  Start with a short term goal and than work your way up to that long-term goal.  

2. Make it FUN!!!  Find something that you really enjoy doing than vary the routine.  If you stick with the same routine over and over, you will get bored.  If you are not enjoying your workouts, try something new.   If you are having fun you will likely stick with it.

3.  Make it part of your daily routine.  Do not make excuses.  Like anything else that is important in your busy life, schedule in your workouts and STICK TO IT!

4.  Record it.  Write your goals down.  Record your exercise sessions down-how long you exercised, how you felt, etc.  Make a exercise diary to help you work toward your goals.  Seeing the benefits of regular exercise on paper may help you stay motivated.

5.  Don't go alone.  Workout with your partner, friends, co-workers.  You will likely stick with it if you have that extra push from a friend and have more fun.

6.  Reward yourself and be flexible.  Once you hit a goal reward yourself.  Even if it's after an exercise session, give yourself that pat on the back you deserve.  When you hit a longer range goal treat yourself to a new pair of running shoes or something you've always wanted.  Also, if you need to take a break, give yourself a day or two off.  Be flexible with yourself if you don't feel up to it.  Just make sure that you get back on track soon.

Now get going!  Be motivated.  Love fitness.  Love your life!  

Run Forrest-Run!

Thanks to http://mywilderhope.tumblr.com/post/41896939787  this is all you need for some motivation!  

Achilles Tendon Injury

*This blog can also be found on our Bills Bike and Run website

Achilles Tendon

The largest, thickest, and strongest tendon in the body that connects the two major calf muscles-the gastrocnemius and soleus-to the back of the heel bone is the achilles.  When there is enough force and under too much stress, the “tendon tightens and is forced to work too hard.  This causes it to become inflamed, and, over time, can produce a covering of scar tissue, which is less flexible than the tendon” (Runner’s world, Achilles Tendinitis).  When this happens, and the achilles continues to be stressed, it can tear or rupture.  

Causes

• Tight or fatigued calf muscles from not stretching the calves properly. 
• Increasing milage too quickly. 
• Overtraining. 
• Excessive hill running or speedwork
• Inflexible running shoes which can force the Achilles to twist.  
• Runners who overpronate are more common to Achilles tendinitis.  

Symptoms

• Swelling
• Tenderness
• Stiffness
• Pain along the back of your foot and above your heel
• Hearing a snap or pop noise during the injury
• Difficulty flexing foot or pointing toes 

Treatments

 When you first start to experience any pain in the achilles, stop running.  You can take aspirin or ibuprofen, and ice the area between 20-30 minutes.  

• Rest your leg
• Compress and elevate your leg
• Practice stretching and strengthening exercises  

Prevention

The best prevention that you can do is to stretch the calf muscles.  Make sure that you don’t start running again until you do toe raises without any pain.  Strength training is also important.  You can do eccentric heel drops, ankle strengthening and mobility exercises.    

Yoga for Runners

 Running and Yoga

I know that I am no expert in the running field.  I run because it’s something that I love to do and it makes me feel good.  This past week I got an email from my Daily Fit Tip.  It was titled: "Yes, Runners, You Need to Do Yoga".  I was curious on what this article had to say, so I opened it up to read.  Me and Yoga pretty much equals none existence.  For me when I think of yoga, I feel inpatient.  I have a hard time "sitting" for a period of time for exercise.  BUT, I do realize the importance of stretching and how crucial it is.  
As I said, I read that email and than decided I should do some more reading and more research on the benefits of yoga for runners.  And like I said, I’m definitely not a yoga expert, nor have I ever tried it, but after the things that I have read and how yoga and running contemplate each other, I’m ready to try them hand in hand.  Many of us have experienced being sore and tight after a run.  I know that I have; with those tight hamstrings and tight hip flexors and burning calf muscles.  Yoga has the potential to help improve strength, flexibility, and mental focus.  It also eases aches and pains, and helps recover from long runs and races faster.  The combination of yoga poses can help stretch out and loosen up after your runs, which in return will keep your muscles and joints healthy and preventing tightness.  

Check out these websites for more information and for yoga poses:

http://www.yogajournal.com/lifestyle/192

http://www.self.com/body/fitness/2013/08/yoga-poses-for-runners-slideshow/1

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1578

http://www.runnersworld.com/runners-world-yoga-center

http://www.active.com/fitness/articles/yoga-for-runners-3-poses-you-should-practice

http://www.fitnessmagazine.com/workout/yoga/poses/yoga-for-runners/

Weekend Races

Local Idaho Falls, Idaho races this weekend.  You don't want to miss out!  Come out, support, and have fun!

Cady Tucker 5k/5m/13.1 run

Friday, August 15, 2014 at 4:00 PM

Freeman Park in Idaho Falls, Idaho

More info can be found at:

https://www.facebook.com/events/1463469807223237/?ref=3&ref_newsfeed_story_type=regular

Seize the Day 5K

August 16, 2014 at 8:00 AM

Community Park in Idaho Falls, Idaho

More info can be found at:

https://www.facebook.com/events/247758268748132/?ref=br_tf

Rush Triathlon (Swim, Bike, Run)

Olympic and Sprint race

August 16, 2014 

Rexburg, Idaho

More info can be found at:

http://rexburg.org/pages/rush-triathlon

Night Running 101

I’m an occasional night runner.  Sometimes I feel like that’s the only time that I can go for a run.  And I will admit, when I go running at night, I don’t always wear the best reflective gear.  I also don’t run in the best areas that may not have street lamps.  It’s just me, the dark night, and the flash light on my phone.  I don’t know how many of you are like me, but this is definitely not smart or safe to do.  

Here are some tips for running at night (let’s be a little smarter): 

• Run against traffic.  It’s easier to avoid cars if you can see them coming.  Also avoid busy roads and roads with no shoulders or sidewalks.  

• Make sure that you are visible.  Do not wear dark colored clothing.  Make sure you are wearing clothing that is white or bright, like yellow and orange colors.  You can also think about wearing reflective gear like a vest or a headlamp.  More the better.  Also, make sure you choose a well-lit road.  

• Incase of an emergency, always have some kind of identification on you.  Wear your driver’s license in your pocket or in your shoe.

• Run with a buddy.  If you can, run with a partner so your not alone.  If you are running alone, let someone know the route you’re running and how long you think you will be out.

• Change your running routes and times up.  Don’t make yourself an easy target.

• Luckily, many of us do this, but carry your cell phone with you.

• Beware of other runners and cyclist on the roads.  

• Leave the music at home.  You want to make sure you can hear everything that is around you.  Listening to music at night can just be too dangerous.