Tag Archives: motivation

Stop Stress, Nerves, and Anxiety From Ruining Your Running and Races

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Santa rocked my runner socks off. 😉 If you’re following me on Instagram you probably already saw my awesome new purple Garmin…wooohooo!! My old Garmin actually broke a week before Christmas in what I can only call the sum of all fears for a runner: I had no warning, I was in the middle of a run, I was in the first mile of a tempo.
new garmin 220
Needless to say I was P*$$ed!! Hello, this OCD runnerchick would have liked to know her splits. Alas, alas…I did survive which does remind us all of two important lessons:

1) It’s in the Effort: Yea, I had no idea what my miles ended up being but I still ran hard. Times and splits are helpful information when it comes to workouts, but they don’t always tell the full story. Bottom line is it all comes back to the effort.
2) Times NOT to Time: While I certainly hadn’t planned on my Garmin crapping out, I have talked before about times when it’s better NOT to run with a watch. Easy days are meant to be easy and running ‘naked’ on those days can help keep them as such, not worrying about pace. Sometimes runners can get too stressed about their hard workouts, getting too anxious about time times, if they aren’t hitting the splits, etc. If you’re started to dread your hard workouts because of the stress, running without a watch is an easy way to unload a ton of self-imposed stress. Run hard. Scr*w times. Again, it’s coming back to effort.

Sometimes running without a watch can be freeing.

But back to my story, I DID want the watch…haha. So I was peeved when it died and was crossing all my fingers and toes that come Christmas I’d be gifted with a new one. HURRAHH!! When I ripped into that package I did jump up and do a happy dance. I am 27. I runnerchick nerded out, and I’m not even ashamed.

I christened that baby after all the other presents were opened…yes, I was kindly patient so the rest of my family could get to their gifts too. 😉

While the holidays can rock your socks off, they can also be stressful or tough for people too. Here is where running can certainly do wonders to keep you sane: literally pound out all the frustration. But it can still be stressful and stress sucks, it can eat you alive from the inside out.
run pissed
So let’s talk stress and how it may apply to runners:
* Derail Workouts: Getting back to my watchless example, type-A runners can fall into the trap of thinking themselves out of a workout. This thinking includes: “Those times are WAY too fast, there’s no way I can hit those!”, “I’m dying, I can’t do all those repeats”, “WTF?!?! I’m running my butt of and the times are STILL too slow.” It’s a slippery slope and it has a snowball effect, eventually you get nervous and fearful of every workout, you dread them, and it’s your brain [more than your body] slowing you down.
* Pre-Race Nerves: Racing is fun but it also comes with a certain level of stress. Some of that nervous energy is GOOD, but it’s a fine line between ‘just enough’ and waaaay too much. THIS POST is all about how to keep those nerves in check and not derail your race because of stress and self-imposed pressure.
* Training Rut: Slogging through weeks and weeks of runs where you’re not ‘feeling it’ and not feeling that spark for running can be a sign that you’re burned out. Reach that point and you’re stressed because you’re not LIKING running and it feels like a chore. Taking breaks after seasons is one way to avoid getting burned out, THIS POST covers other reasons for that ‘meh’ feeling and how to get your spark back for running.

Running should be kept fun, it should make you want to do those nerding out happy dances. Don’t let stress suck out that joy…and certainly don’t let a mid-tempo Garmin death get you down. The world kept on turning, which was a little reminder I [double uppercase for emphasis] needed that running is WAY more than just about the numbers.

…but the numbers are nice so once again, THANK YOU, Santa!!

1) How were your holidays?
2) Is there anything that’s been stressing you out as of late? How have you dealt with that?
3) When’s the last time you ran watchless?

Exciting News!! Exclusive New Running Shirts: ‘Life’s Better With Legs’

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Remember this cartoon where our poor mermaid is sad because she’s missing the legs necessary to run??

Well, I posted a similar layout on my Facebook account and started getting emails and requests from people who loved the design and begging me to turn it into my next running shirt! Eventually enough people responded to where I got serious about it.
running princesses
So, by popular demand I WILL be offering an exclusive ‘Life’s Better With Legs’ design to my running shirt line!!! Yay…I’m excited! Are you excited? Well, you should be. Even if you’re a runnerdude there have to be some super awesome runnerchicks you know that would LOVE this shirt. Mayyybe win some brownie points if you’re still working on that speed goggle effect. 😉 Jk.

Because I’ve already got orders placed, I will only be waiting a couple more days before finalizing the order. That means you need to reserve your shirt TODAY!

Don’t miss the boat (arrrg!)…order the latest, awesome new design!! 🙂

run princess shirt


Sizes



Shirt Specifics:
* White, American Apparel Sublimation Tee 100% Polyester – no shrinkage 😉
* Unisex sizes (XS-Large) See size chart below
* $36.50 + shipping

Size Chart:
running shirt size chart


Sizes



If you have any questions email me: cait@caitchock.com
Head on over to the STORE and check out all of my running shirts! 🙂

Two Truths and a Lie: Running, Endorphins, Depression, and Self-Esteem

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Okay, I’m sure every runner remembers that game “Two Truths and a Lie.” You come up with two stories or facts that are true then one that is, well duh, a lie. Trying to make it tricky for your friends to figure out the lie, usually you pick some pretty off the wall REAL things that happened. Well, here will be a little runner’s version of that.

Finally I may have a better shot at pulling one over on you guys, I’m pretty sucky at lying face-to-face, so now I can hide my smirks behind the words. 😉
keep running
Running Shoots the Brain Up With Endorphins = Puts You in a Happy Mood

Exercise causes the body to release ‘feel good’ hormones called endorphins. When these are picked up by the brain’s receptors it puts you in a happier, more positive mood. But let’s be honest and say that running gives you cooler endorphins than other forms of exercise. 😉

Endorphins released from running give the brain a similar kind of ‘high’ or sensation that people experience doing other not-so-healthy alternatives: drugs, binge eating, gambling…and if we’re going to acknowledge it as a true addiction…sex addiction?? (haha…wow, I’m so mature, right?) So people recovering from other addictions have found taking up running, or other forms of exercise, really helpful. Maybe LiLo should really stick with this running thing.

Running, because of the natural ‘high’, and the positive reinforcement of setting goals, putting in hard work, and reaching those goals, has also proven to be helpful with those struggling with depression. Running also introduces people up to a new community and friendships, so those relationships also help with feeling better. Finally, anyone who’s had a runner buddy can attest that some of the best free therapy sessions come from a good, solid run with lots of chatter.
eating cotton candy
Running Helps Bolster Confidence

Running is hard. Bam…straight to the obvious. It takes a lot of self-motivation, effort, and pushing your limits to achieve those goals we set. But, when those goals are fulfilled, there are fewer more rewarding sensations. Hello, how awesome is the feeling of crossing the finish line and earning a brand spanking new PR?!?!?

Going through that goal setting and goal fulfillment process instills a work ethic and helps breed confidence. Running has a great way of helping boost self-esteem because of that confidence. Also, it gives you a whole new level of respect for yourself and your body; you view this body as a vehicle for performance, something that can really DO big things!!

Running and Endorphins Solve All ‘Feeling Bum’ Moods and Sad Feelings

So really we could solve all of life’s problems if we all just started running, right? I mean, hello, we’ll then have a world full of people with brains chock-loaded with endorphins. We’ll eliminate all drug problems, all forms of substance abuse, we’ll save all those marriages destroyed by ‘sex addiction’, we’ll even clean up all of Hollywood so will movies be better??

There will no longer be anyone struggling with low self-esteem or depression either. Right?
turn left on the track
Okay, I think you see where I’m going and that last one is obviously the lie. YES, running does release endorphins but, sadly, they aren’t a cure-all for more serious underlying issues. While, I still think that having running as a positive outlet in ADDITION to other forms of treatment help with these things, running isn’t a magical cure-all.

I bring this up because I contributed a post to ‘The Anxious Girls’ Guide to Dating: Silencing the Inner Critic’ because it touches on some more ‘serious’ stuff I don’t always talk about here. Also, recently the British hurdler, Jack Green, has come forward saying he’s switching sports because he’s working to recovery from his depression.

Now the telegraph article sort of ‘blames’ the intensity of the sport of running for causing him to slip into this depression, while that may or may not be the case, I would like to say two things. 1) Yes, competing and training at such a high level naturally can put someone in the position of letting too much stress get to them, and when you’ve invested so much of yourself into the sport and you wind up falling short of your goals or injured, that can be a crushing blow magnified times a billion. 2) HOWEVER, I don’t think it’s as simple as that; as a professional athlete you go in knowing that you’re not always going to win and that running IS cruel because there will always be injuries, and it’s a sport that tests you like none-other. That said, you should have an underlying, true, self-motivated passion for simply running.

That is another whole other topic I could write on, but the main points I wanted to get out are that:
1) You should always run from within, truly love running. If you love the feeling of pushing yourself you can have a life-long relationship with running and that appreciation will get you through the ‘low points’ (ie: injuries, falling short)

2) Running is one of the best forms of free therapy and it certainly keeps many of us runners sane. But realize it’s also totally natural to have days where you feel crummy, most times running can HELP that…but it’s also not the magic bullet. If you need to supplement with other things…don’t be ashamed or shy. Plus, when you’re truly happy with yourself and your life it has a funny way of actually making your performance better. Shocker, right? [sarcastic font used…it’s not a shocker…hehe.]

Run…be happy…my friends!!

1) Give me two truths and a lie on anything.
2) How has running helped improve your overall happiness, confidence, self-esteem, life, etc?
Way too many ways to count. Running keeps me sane! 🙂
3) What are some other ways, outside of running, that keep you happy in life?
Close friendships and family. Yea, my younger sib’s rock!

Got Legs? Run…because being stuck with fins would suck

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Sorry, Ariel, nothing quite compares to running.
running princesses
Nope, nothing like the special kind of endorphins only running can supply!! Motivation lulls happen to the best of us so in those times, take these thoughts as reason to put those two legs of your to work think of this:

1) I ALWAYS feel better when I’m done.
2) Is the runner guilt of skipping my run worth it?
3) I’ve got goals I’m working towards…consistency is the ‘secret’ to getting better and faster!
4) I’m lucky I’m not injured and ABLE to run!! Don’t take your running for granted.
5) If I start, I can dream about the cake and chocolate chip pancakes I’ll come back to. 😉

Now, if you’re injured and need some motivation to plug away at your rehab and cross-training:

* I WILL heal. And when I do I won’t take my running for granted. I’m going to do the work now so my transition back to running will that much better!

Unless you are stuck with fins, My Friends, take advantage of those runner legs! 😉

1) What is something you tell yourself to give you a kick of motivation when you need it?
2) What is your go-to cross-training when you cant run?
The elliptical
3) Do you like to swim?
Nope, hate the water. If I’m injured and in the pool it’s like the double-dipping of p*ssed-off runner ‘tude. 😉

Turning a Craptastic Run or Race Around: It’s possible, here’s one trick!

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Today’s run started out like crap. You know the feeling, your legs are wobbling around herky-jerky style and in your mind you feel like a fish out of water. You think, “Good gracious, it’s like these things have never run a step in their lives before!”

Oh the ‘beautiful’ first mile of the not-as-young-as-they-used-to-be runner. It’s almost like you can hear the creaks and pops while the body is cracking off the rust, akin to the running Tin Man. 😉
blurry runner
But you warm us runners up and thanks to the TRUE beauty of muscle memory the fish fins transform back into your actual running legs. Then though, there are just those days. The legs warm up but they still feel like a load of junk, much heavier than they ought to feel.

It happens, all part of the game, and on days like that you just put in the effort. Remember that ‘meh’ runs happen to even the best runners in the world, then look forward to the next run.

HERE is where things get interesting and we can pull a little actual science into this running businesses. Because there ARE ways to turn a heinously ‘meh’, craptastic run around…now not always, yes, craptastic runs will always exist, but if that first mile is particularly heinous don’t lose all hope yet!

animals to run
Super Science Stuff…but not in sciencey lingo

* Two Energy Systems: Distance runners work primarily off of their endurance, cardiovascular system, for the majority of their miles. Easy runs, warming up, cooling-down, even longer distance intervals and races. You get the gist, we’re not out there putting in 100 meter repeats and taxing that anaerobic system.
* Gear Shift: Sometimes us distance runners get ‘stuck’ in a certain pace; get conditioned to that ‘easy’ run pace too much and you can wind up in a rut. When this happens that ‘easy’ pace doesn’t feel as ‘easy’ as it should. Now it sounds counterintuitive but to bust OUT of that rut, sometimes all you need to do is toss in a change of pace.
* Bust the Funk: If you’re thinking, “Running easy feels hard, no way in heck running faster is even possible at this point!”…bear with me. Toss in some strides, a few relaxed surges, then settle back into your easy pace. The gear-shift will have tapped into that other energy system for a bit and two things will happen:
1) The shift caused your muscles to work in a different way, giving a little ‘break’ to the endurance-heavy system. Little breaks feel good, right, those muscles will appreciate letting the other energy system do a little work.
2) Settling BACK into easy pace will feel, well, easier. This is thanks to switching gears but also that easy pace really IS relatively easier than the faster surges.

KA-BAM!! Better run!

It’s funny that sometimes the answer to turning a really craptastic run around is to just play around with the pace, but it’s true. I did the exact thing on my run today and ended up NOT feeling like a fish stuck on the shore. Flip. Flop.

Give it a shot. There are also TWO very important times to remember that a change of pace can leave you feeling like you’ve got much fresher, faster legs:

1) Warming up before a race: Legs can feel like crap during the slow warm-up, bust off some of that sluggishness with strides, and miraculously you’ll feel bouncy after the gun goes off.
2) The Beginning of a Race: Sometimes the beginning of a race can still feel harder than it should, but DON’T give up right away, or use that as an excuse to not put in the effort. Try the same change of pace trick and bust out of the funk.

Keep on running, Runners, hopefully less craptastically! 😉

1) Have you ever tried surges or strides mid-run to bust out of a rut?
2) Have you ever had a race where the beginning you thought you’d run horribly but your legs starting feeling better later on?
3) What is one trick you use to get through craptastic runs when they happen?

Runner’s Strip Cartoon Movie Shorts: “A Runner’s Mid-Workout Mental Twitter”

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Running a hard workout or race takes a LOT of lying to yourself.
“I SWEAR it’s the last repeat!”
“Just make it ONE more mile…”
“I promise it won’t hurt THAT much.”
Hey, if it takes a little self-deception to push through to the end, then so be it, right?!
My latest Runner’s Strip Movie Short: “A Runner’s Mid-Workout Mental Twitter”
[Here is the embedded version to give you a preview but it’s tough to read…click link BELOW to view larger.]

Twitter Movie
Here’s to all those lies that get us through the runs, workouts, and races!!
——–
Posts on MENTAL TOUGHNESS
Posts on RACE TIPS
More Runner’s Strip!
——–
1) Share a bit of mental Twitter Chatter you might have mid-workout.
2) Do you share about your running on social media sites? Which ones?
3) Best trick that you use to stay mentally tough?

3 Things Every Runner Needs to Be Told, and Then Re-Told (Repeatedly)

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Not that us distance runners are necessarily forgetful, but there are some thing we tend to lose sight going about our routines. Hopefully it’s not showering altogether…but totally no judgement if you’re still sitting in this morning’s runner clothes. 😉

So just in case your distance runner logic is a tad skewed and you need someone else to remind you of these things…

1) “That’ll do, Pig.”

Sorry I could NOT resist the Babe reference, every time I hear ‘that’ll do’ my mind finishes it with Pig. For all those who don’t know what I’m talking about, I’m not calling you guys pigs, I really mean “That’ll do, Runner.” Distance runners are NOTORIOUSLY the hardest on themselves, it’s that kind of type-A personality trait that can push us to be the best or be our own worst enemy.
running in circles
Every now and again a runner needs to hear that they did a good job. That they HAVE worked hard enough, that they ARE mentally tough enough. All of that. Here is one reason why I always recommend runners have a [GOOD!] coach, to get that outside perspective. After a crummy race, rather than instantly jumping to, “Dang, I SUCKED! I must have been a mental weenie today…ugh.” Just stop it and be productive, “Okay, that was rough. Did I give it my all? Can I learn anything from this to do better next time? Take those answers and do with them what you will. But treat your runnerself with some kindness, mmmmk?

2) “This injury WILL end.”

In the midst of an injury it’s way too easy to jump straight to cataclysmic-mode, “I’m going to be injured FOREVER!!! FFFOOOORRREEEEVER!!!” [How many movie references can I sneak in here, right?] It can be hard to even imagine a day where you won’t be in pain. But…

…every injury WILL eventually get better. It will take time, but it will heal. So stay productive and do your cross-training but ALSO look into the source of your injury. Most often they come about because of a muscle imbalance, weakness, or compensation issue; the actual injury is merely a symptom of that. Correct the source during that time so you don’t have to wind up with the same injury again and again.
runner in forest
3) “You love to run.”

Bam…way to many people wind up burned out just because they have sucked the love and joy out of their running. Don’t worry, that passion can come back, but if you find yourself dreading your runs, what the heck is the point of that?! Even professional distance runners preserve their passion for running.

Running is way too ‘punishing’ a sport to force down anyone’s throat. If you’re not having fun with it, ask yourself why you’re doing it? Get the joy back in your running, and here’s my post on THAT. [Being burned out is different than those ‘meh’ days when your motivation is in a lull…tips for beating that HERE.]

BONUS!! Look at me, I’m just so giving. 😉 4) Consistency trumps all.
There really is no secret to success or getting better at running. It comes from being consistent. Yes, speed workouts will make you faster, but there is no magic bullet…running hinges on consistently putting in the work. You gotta want it, right?!

1) Can you name my second movie reference?
2) What’s something you feel every runner needs to be told, and re-told again and again?
3) How do you preserve the passion with your running?

My First Running Cartoon Episode 1: “The Morning Run”

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I’m aiming to corner the market for running Saturday morning cartoons. Well, not quite. But I DO have my first actual animation for you guys. This goes out to all those crazy, up-before-the-rest-of-the-world morning runners. Hey, gotta do what we gotta do!

morning run movie

1) What time do you usually run?
2) What’s the earliest you’ve gotten up to get your run on?

I’m a Runner. Suck it, Stafko.

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I’m a runner, not a one-woman ‘selfie’ parade. If you haven’t read a recent opinion piece by Chad Stafko on the WSJ, prepare to want to hunt the guy down and offer him a swift kick in the groin. Most likely he’ll be easy to find: his house will be the one with a mob of irate runners, he’ll already be on the ground amidst a flurry of kicks to the groin. Can’t miss him.
runner in shoe
Mario Fraioli, senior editor at Competitor, did a nice reply to Mr. Stafko’s tribute to slothdom. Fraioli pretty much covered it but, being that I’m never short on words myself, I have a few things to add.

While my own POS car does not have a 26.2, 13.1, or even 3.1 bumper sticker on it, every time I see one out driving I instantly feel a connection to the driver of that vehicle. “You’re a runner, cool! Certainly, I’ll let you slide right over into my lane in front of me.”
nike plus comic
When my Facebook or Twitter feeds are blowing up with pictures or reports from fellow runners after their amazing workouts or scenic runs I don’t hold it against them. I don’t begrudgingly think they are just egomaniacs…they’re merely riding an endorphin high. They’re just trying to share a bit of a contact high with their social media minions. There aren’t selfies; rather, these tributes to their runs are a few things: motivation, inspiration, proof that hard work and dedication pay off, and further evidence that running breeds a happier, more driven, productive individual. But heck, even if a runner IS to outright ‘brag’ about a PR they should…PR’s are fan-freaking-tastic! [side-note, there IS a huge difference between true running shoes and discount bin knock-offs]

I do find it a little funny that he pegs running as the satan of all sports. Where is Rodney Dangerfield? “I get no respect!” Bumper stickers and license plate rims with football or basketball teams are completely acceptable. Hey, I’d like to point out that the ‘My son is an honor roll student at Shiny Rainbows Pre-School’ bumperstickers are more laughably annoying, am I wrong?
keep running
In the end, he’s just not a runner and can’t ‘get it’. He certainly could, if he takes Fraioli up on his most generous offer, but he won’t. He doesn’t want to. That’s too bad, because really he’s the one missing out. Rather than a self-absorbed parade of one, he’d wind up a little less angry and lot more motivated to discover just HOW MUCH he can accomplish. “How fast can I get?” “How far can I run?” “How much better am I truly, when I ignore the self-imposed limits my mind puts on me?”

I run because it keeps me sane. We all run for our own reasons and, to be honest, at this point I just don’t know another way. I also don’t plan on figuring out another way either…I mean, I like my running as is.

1) Do you have any bumper stickers on your car?
2) Do you share about your runs on social media sites?
3) Why do you run?

Two Whole Running Legs: Gratitude and kicking motivation lulls in the @$$

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Far too often we take things for granted. You wake up feeling ‘meh’, the run for the day not looking like the most appealing option. I mean running was there for you yesterday, in today’s motivation lull you assume you can blow it off today and running will still be waiting for you tomorrow.

It happens with everything, the random lamp in the house that’s just always been there. You don’t even notice it anymore. It just blends right in, ignored, the act of flipping the switch an unconscious act. You don’t even REALLY care about the lamp, say, until the power goes out. You flip the switch and suddenly think, “WTF?!?!” Taken for granted.

runner yelling track

Another ‘WTF’ moment, right? 😉


Never treat your running like a stupid, random lamp. I was having my own ‘meh’ moment not too long ago. I was about 1 minute into my run, forced myself to at least that point, but the endorphins had yet to really kick in, you know? Then I passed a house where a man in a wheelchair was working to get himself into a car. He didn’t have legs from the knee-down.

BAM…it hit me, I was too lucky to be feeling ‘meh’ about my running. I was so freaking lucky I COULD use my two legs in such a way. On my way back home I ran past the man’s house; he wasn’t there, but his car was. I could see the wheelchair lift rack in the back. Now every time I run past that black van I say a thanks to my two, whole legs. I remember to be grateful I am able to use them in suck a way and run.

Don’t feel guilty about your own ‘meh’ moments. Runnerchicks and runnerdudes, we ALL get them. Feeling complacent versus lovey-dovey and excited towards your runs go in spikes and drops. Talk to the runner who just came off of a 3 month injury and they’ll pledge to NEVER take their running for granted ever again. Find them 6 months later, a full stretch sans injuries, and certainly their ‘meh’ days are back.
runner cartoon
I was lucky to get my reminder to kick that ‘meh’ feeling in the butt from an indirect source rather than having an injury of my own force me into missing my running fix. That’s not always the case…if you’re not injured right now and able to run, you’re lucky.

Runners, let’s take a moment to collectively celebrate what we do. Be grateful for this insane addiction to running and that we have the option to lace up and head out. I speak to all, those injured too, because those moments are some of the toughest, most crushing, and heart-breaking. If you’re not a runner that sounds way overly-dramatic, but all runners ‘get’ how hard injuries are on the psyche.

Unitedly, we’re sending positive vibes and supportive thoughts to YOU, the injured runner populous. We also send the message of: “Hang on, you’ll get back there. Take it one day at a time, do your rehab, and as sick as it sounds be grateful for your cross-training. It will get you back to running and still offers an, albeit much weaker, endorphin fix. Just hang on.”

So, Runners, if you are feeling ‘meh’ right now cut the crap: lace up, head out, and pick a moment to smile on your run. [if it’s a hard workout it’s okay if the smile looks like a twisted, ugly, grimace…then do a real smile after the end of those intervals. ;)]

1) When was your last injury?
2) When was your last ‘meh’ moment?
3) What happened; if you blew off your run what did you do instead? If you did run what mental motivation trick did you do to get out the door?