Tag Archives: running

Need Motivation? Run Today, Avoid a Butt-Kicking Later

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It never pays to be a slacker.

Let’s be honest, running in the middle of a snowstorm, heading out into sub-freezing temperatures, when the wind is blowing in your face THE WHOLE way…it’s not all that appealing. Love running, love running in ALL weather conditions, maybe not?
winter running
But for those poor folks living in States with crueler than cruel winter weather conditions, gain strength and know that being a baller NOW will pay off big time come Spring and Summer. The penance for slacking off is steep…the reward of being the one DOLING OUT that punishment is sweeter than chocolate cake.

#365RUN

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Winter is no joke, and don’t look at running on a treadmill as the ‘weenie’s way out’…READ WHY.
More tips for staying warm and safe during winter HERE
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1) Finish this sentence: “It might suck training right now but I’ll be rewarded…”
…really any time I finish a run I know it was for the better. I chant that during the runs that suck really hard.
2) What’s winter running weather like for you currently?
I feel SO horrible, and a little bit like a hypocrite because I’ve been running in shorts. Hate me? Move to Cali.
3) What races are you looking forward to?

Youth Running: Not a question of age but rather, the relationship

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I love running, I think it’s the BEST sport in the World. But it’s a hard sport, mentally and physically. Like really hard. Running isn’t like most other team sports, there can be a fantastic team aspect, but ultimately running is a test of YOU against YOURSELF.

The rigors of training, hard workouts, are a lot to ask of oneself, us runners are quite demanding. Those demands should come internally and 99% of runners are the type-A, OCD personalities who tend to be their own harshest critics. THAT kind of drive and motivation is what separates runners from the slew of people making New Years Resolutions that don’t eclipse January. The traits that can make you the best can also suck the joy from your running if you’re not careful.

running changes lives

The lessons running teach are incredible and lifelong.


So my stance on youth running and seeing stories like THIS, a 13-year old racing a string of half-marathons, my initial reaction is to cringe. Again, I LOVE running, and believe there is a way to introduce youths to such a wonderful sport, the benefits there are enormous:
* Create a lifelong passion with exercise and fitness
* Improve goal-setting and hard working habits
* Boosted self-esteem
* Introduction to one kickbutt AMAZING community of runners
If they wind up setting any PR’s or being any good at the sport, cool beans, but that’s not the goal at that point.

When youth running can turn into a nightmare, often times it’s because TOO MUCH is being done. Too much mileage, too many workouts, too much intensity of workouts, too much pressure that’s NOT coming from within.

When a child is running more for a parent or coach, when that child feels like their own self-worth is tied up in that, THAT is when things are ugly.

It’s hard to pinpoint or assess, as with so many other things with running, the line between a healthy relationship with running for youths and one that is destructive is fine, unique to each individual, and a bit ambiguous to explain.

I’ve written a few articles on this topic, one HERE for Run, Blog, Run, and I’ve talked to many coaches and other athletes as well. In short:
* Professional, REALLY KICK BUTT amazing runners that become parents, most of them take the opposite extreme when it comes to their kids and running. They stand WAY back, get their kids involved in tons of other things, and if their child winds up going into running their parents can be sure it was of the child’s own desire. I think that’s how it should be done.
runner by tree
* Fun, fun, fun: The younger the kid, the more fun, loose, relaxed relationship with running they should have. We’re talking short runs, most of those just being totally easy and not even aware of the pace. Not running every day, and preferably in a group environment. Let them be with their friends, who cares about a ‘training regimen.’
* Plenty of Time: Running isn’t gymnastics, you don’t peak at 12 years old, it’s a sport that rewards the patient. When I say PLENTY of time, lots of amazing runners weren’t even serious until college. I liked the story Coach Dena Evans, who ran as a youth and was the Women’s coach at Stanford, told me. When recruiting two of the then top high school females, Katy and Amanda Trotter, the twins were struggling to decide between running cross country or playing soccer their senior years. “I told them, go, have fun, do the soccer with your friends, Iā€™m not going to recruit you any less,ā€ advised Evans. Incidentally the twins DID run cross country and Evans jokes, “Katy ended up second at Footlocker Nationals, so what did I know, right?!ā€ But the point is: Dena Evans KNEW they were talented, had the work ethic, and that there was PLENTY of time for them to develop in college. She wanted to let them just keep it fun as long as possible.
* Parents and Coaches: For parents, the bottom line is whatever happens on the race course or during anything running related should be TOTALLY separate from all else the child does. Keep the two identities separate, don’t bring the running to the dinner table. As for coaching youth runners, less is more. From my article, Emily Sisson says it well, “It’s always important [for parents] to remember to put their [children’s] happiness first…I attribute a lot [of my improvement] to the fact that my parents and coaches held me back a bit.” Eventually in 2010, Sisson lowered the 5,000m US High-School Record, after-which she’s continued to improve. “Running should always be something that you do because you love to do it. It shouldn’t become something you do to please someone else.”

Personally, despite both my parents being runners, I didn’t even test out running until about 8th grade. I joined a local club and thought running a WHOLE mile was amazing, didn’t run every day, didn’t even count mileage until maybe Junior year of high school, and my parents held me back when they needed to. I never lost my passion for running, not once.

Youth running should be dictated BY the youth runner. Meaning the passion must come from within, it should be THEIR goals. Ultimately any parents or coaches are merely there to guide them, following from behind. Often times that means holding back eager young runners and assuring them that LATER is when they can do more, more, more, and they’ll be much better off with patience.

1) Do you think there is an age that’s ‘too young’ to run?
Not an age, it’s more on the relationship the child is having. I LOVE seeing kiddies genuinely pumped about running.
2) If you have kids, are any of them interested in running?
3) Anything you’d like to say on the topic?

Sunday Morning Running Inspiration

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You’re a runner. You’re special. It’s okay to think that.
runner words[Click to enlarge, but please if you’d like prints of any work you see here contact me! šŸ™‚ ]
PS- For all you runnerdudes just pretend that the hair isn’t there. Unless you’ve got long hair, double points if you’ve got a mullet! The words still apply, maybe the could be added on to the arms…
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MENTAL head games tips HERE
More MOTIVATION
More CARTOONS
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1) What are your Sunday plans? Sunday runday status?
2) Come up with a line of text you would add to this.

Run-Arta-Gram: An arty brain game for runners

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These days it aren’t just our feet that are running like crazy, the whole world runs at about a mile a minute. Peoples’ attention spans are fittingly just as blitzy, it’s no wonder social media sites like Twitter and Instagram are so popular. In T-minus 2 seconds you GET THE POINT.

In keeping with short, to.the.point nature I’d like to test out a new theme for some of my posts here. I got the inspiration HERE from an artist, Maria Fabrizio, who takes current news stories then creates an image for viewers in what she calls ‘Wordless News’. I loved how she explained many of her subscribers enjoyed the ‘figure it out’ part, a little brain game to see if you’re hip to the latest news tidbit.

Clearly most of the news I’m reading is running or fitness related, and I’ve no desire to rip her ingenious idea off completely, her work is amazing. But I think it would be a neat creative and artistic stretch for myself to cut out the words and see if I can’t provoke in my readers a similar mind puzzle in grasping the concept. I’ll call it a Run-Arta-Gram Challenge; every picture will be related to running, fitness, and health either news or a tip. Below each image will be a link to the news headline or article I got the inspiration from. Without further wordage…the first Run-Arta-Gram:

the marshmallow test
Article Inspiration: NY Times

Runner’s Strip Animation: Where ‘Normal World’ and ‘Runner World’ Intersect

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There’s ‘Normal People World’ and ‘Runner World’…but the best place is where they intersect.

running animation

Running is a special sport because you could be 1-foot or 7-feet, 3 lbs or 300 lbs, not have a lick of coordination, but if you put in the work and are motivated you WILL improve. That’s it. Of course that motivation part is what defines the sport and no amount of good genes can make up for a lacking there.

On the flip side that’s what makes running even more fun and exciting…it’s the MENTAL factor. That gamer-trait and tough as dirt runner spirit are what makes those stories of triumph, the inspiration the breeds motivation in others, and thus makes a nice little circle. It’s the circle of (runner) life?? šŸ˜‰

And let’s be honest, the ‘Real World’ can get downright stressful, glum, and hum-drum at times…so it’s always refreshing to be able to escape, if for only a short bit, into ‘Runner World’.

Run. Smile. Live.

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More Runner’s Strip Cartoon Animation Shorts HERE!!

Post on the METNAL factor of running HERE
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1) What does your ‘strip’ to runner world look like? Do you have to wear a certain uniform to work/school, or do you try to get away with wearing runner clothes as often as possible?
Ummm…take a guess?
2) What’s one genetic trait that you may be lacking in but doesn’t matter in ‘Runner World’?
No coordination. Like negative 200. But I can turn left and run straight!
3) What’s something that inspired or motivated you recently?
My dad. He used to run casually but now he’s running ultra’s.

Runger: How runners can tame the beast and eat to perform

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There’s a little beast that lives inside every runner. He gets really irritable after long runs. He’ll yell, he’ll scream, he’ll kick, he’ll throw a full on Toddlers and Tiaras style tantrum until you give him what he wants. He’s screaming, “FEEEEED ME!!!!”
runger
Yup, that’s your Runger talking. Shut him up. Feed the beast! šŸ˜‰

Runger’s an interesting thing, as is sports nutrition. It’s a tricky topic because running burns tons of calories so naturally runners need to EAT more. At the same time, what we fuel our bodies with has a direct correlation to its performance. Add in that every runner’s metabolism and body type is different and things can get kinda hairy, scary monstrous.

So getting back to Runger? Here are some more quick facts about our little belly-dwelling man:

* Running and Appetite: Exercise requires more energy, so duh, runners need more calories [energy] than the sofa-surfers of the world. Input versus output. Ideally everyone could eat intuitively, but food is such a cultural/emotional/past-time, growing up people tend to lose touch with their ‘intuition’ when it comes to hunger and fullness.
* Feeding Runger ASAP: The key to speeding up your muscle recovery, and to help quell the Runger beast from yelling at you so loud later that you over-eat, is to refuel RIGHT after you finish a run or workout. That 30 minute recovery window is critical! Get your protein and carbs in before you even shower!
racing weight
* Marathon Weight Gain? Lots of new runners jump straight to a marathon and think, “Hey, I bet I’ll lose weight!” The irony is that a good portion of those runners notice they GAIN weight and are puzzled. Why? Runger, Baby, Runer. Easy runs and long runs especially kick up the appetite of a person, incidentally the body doesn’t have a totally accurate gauge between the amount of calories burned running and then amount of calories it wants to eat. Probably a survival mode thing that’s outdated. What that means is after those long runs your hunger level will probably leave you wanting to inhale more calories than you actually burned.
* Female Runger: It sucks but the whole mistaken gauge of amount of running in respect to level of hunger is more skewed for women. So women tend to get even hungrier than men after the same run, so can wind up, again, taking in more than they need.
* Speedwork: The irony to the people who sign up for a marathon JUST TO lose weight, is that they would be better off doing shorter races and speedwork. Why? Harder workouts tend to suppress the appetite after and they also kick your metabolism up more than easy runs and they also keep it elevated hours after the hard run.

Taming Runger Tips:

* Protein! Not only do you need protein to build and repair your muscles but protein is also going to really help with satiation; it will keep you feeling fuller longer. If you’re finding yourself insanely insatiable you probably need more protein.
* Eat Fast: Not the rate of your eating, but you need to eat sooner rather than later. Meaning eat when you’re not on the verge of feeling like your stomach is sucking up against your spine, wait too long and you’ll be too famished. Again, another reason to refuel as soon after your runs as possible.
* Eat Healthy: Fiber will help fill you up, so get lots of fruits and veggies in there. Good for straight-up health but also, 10 apples are way more filling than 10 Cheetos. Who can eat just 10 Cheetos??

Gaining Weight:

I said how every runner is different, well the cruel irony is that some runners are constantly trying to tame their Runger in a way to avoid gaining weight, while other runners are constantly fighting to keep weight on. For those with speedy bullet metabolisms:

* Liquids: Fluids don’t fill you up like foods do, so adding liquid calories are super easy. Good choices are milk, smoothies, and protein shakes.
* Calorie Dense: Think the opposite of the 10 apples thing, look for foods that have more calories in smaller portions. Examples: peanut butter, avocados, cheese, nuts, ice cream!! šŸ™‚
* Healthy then Plus: Just because you need more calories doesn’t mean good nutrition goes out the window. I liken it to the healthy+plus method. I tend to have a faster metabolism so I make sure to get my healthy stuff (fruits, veggies, enough protein) in and THEN I use whatever more calories I need as ‘fun foods.’ Totally inhale your cakes but don’t neglect your apples type of thinking.

Whew, I think we covered a lot about that hungry little gremlin dwelling in your stomach. All that food talk probably woke him up….if so, avoid Pinterest or Instagram. šŸ˜‰

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More posts on RUNNER NUTRITION HERE
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1) How do you balance healthy eating with Runger?
2) What kind of runs tend to leave you the most famished?
3) If you’re trying to gain weight, what are some of your go-to foods/liquids?

The Track is For Dreamers

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Track season is coming…can you feel it?

There’s something special about stepping on the track. There’s a little tingling that starts in your spine, if you’re a runner you can’t stop it. The hairs on your arms start to prick, the back of your neck feels a chill. It’s unconscious, your body senses the speed. The excitement.
track dreams
Even when I’m flying and we’re close enough to still see the ground, whenever I visibly make out the wide oval of a track I smile. I feel like it’s the Universe’s way of saying, “Hello!” just to me, it’s a special message just for me…like it knows there is a runner on board. So spotting a track on a plane always feels like a good luck sign.

Every track has stories to tell. Years and years of secrets buried between the lanes. Stories of hope, dreams the red rubber can feel through the spikes. Underneath the rubber the gritty dirt holds lasting memories from runners decades ago.

The track feels, but it is an unbiased judge, cold at times, but it has to be. It can’t make everyone a winner, it can grant EVERY runner their dreams, it couldn’t possibly fulfill every goal made by starry-eyed harriers. For every smile there may be tears, but that’s part of the magic. Part of the waking dream.

The track tests every runner, but when we make those goals, go to bed with those dreams, we know this. We go in fully aware that we could wind up smiling or falling short. That’s okay, we spike up anyways because that’s all part of the fun.

The journey TO the track is just as special as what transpires between the lanes.

1) Have you run track? Are you looking forward to track season coming up? What races?
2) Do you like track, roads, cross country, or trails more?
3) What’s one of your fondest track memories? Funny, inspiring, utter fail, anything!

Goals, Running, Motives, Skinny-Fat and Twerking

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I’ve got a personal pet-peeve and it’s called ‘skinny-fat’. It also ties right into my other pet-peeve: New Year and you can’t escape the onslaught of diet talk, weight-losser’s [not a spelling error, I’m going to start the momentum on this term], and body aesthetically obsessed.

I don’t harbor ill feelings towards all resolutionsists, I swear I’m not a mean person, but overload me with anything and it can get rundantly annoying. Exceptions include running and chocolate. I think my issue comes back to the REASON, MOTIVE, and EXECUTION of said resolution.

tough runner

Are you motivated? Like, THAT motivated?? šŸ˜‰


* Reason: I view running and fitness as something kinda special…sacred even. The people who don’t respect ALL that it bestows upon one’s life, I get annoyed. If all they can see is the aesthetic part, it irks me. If they can’t see how endorphins and running will make you happier, more goal-driven, self-motivated, productive, and more proud of what you body can DO, then it’s kinda like they are spitting on the track. Respect the track, mmmk. Certainly running WILL have the trickle-down effect of that hotter bod, don’t get me wrong that’s a major perk…but it’s a perk…not the ultimate prize.

* Motive: Setting a goal to ‘lose weight’ or ‘get fit’ is redunkulatly over-played, don’t be a lemming, set a real goal. šŸ˜‰ So ambiguous, and these resolutionists tend to get my mental eye-roll. Be motivated to up the ante, define an awesome goal and THOSE are the resolutions I respect. “I’ll break XXX for the 5k” , “I’ll run 30 minutes every day for 30 days” , “I’ll do speed-work twice a week“. Bam…those are resolutions, People, they also can be made any time during the year.

don't stop running

Don’t Stop. PS-I FINALLY got an iphone so mayyybe you’ll see more actual photos around here??


* Execution: Accountability, I guess that goes without saying. Gyms are packed, you’ll see lots of new faces out running on the roads these first few weeks. Those numbers start to dwindle…it’s the thinning of the herd. If you’re going to set a resolution, respect the amount of effort and work it will take, that goes with any goal. Hard work is a requirement, or else your goal isn’t high enough. With execution, there’s nothing more to say than you only earn respect and being taken seriously over time and with your actions. Those quietly working away for their goals, day in and day out, probably aren’t broadcasting it to the world…they’ll let their actions speak volumes when they show up to race day and BAM, shock the world with their new PR.

What does all of this have to do with the weight-lossers and the jiggly ‘skinny-fat’ nuisance? I use skinny-fat as a barometer to gauge HOW people are trying to get to a healthier place. The number on the scale isn’t a hard-fast indicator, you see a skinny person who jiggles when they twerk and I’ll bet they aren’t putting in the effort exercise-wise and just limit their calories. They’re missing out on the BEST part of the puzzle.

Running and exercise. It gets you toned, it gets you healthier place mentally AND physically, it teaches you that your body is more than an aesthetic. Your body can be a performance vehicle if you’re driven. Be self-motivated to find out how AMAZING your vehicle can be and you’ll learn that looking hotter thanks to all that running is a perk.

Merely a perk.

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Motivation lulls happen to EVERYONE, even the most running obsessed, don’t feel bad if you hit one…HERE are posts to spark some motivation on those days.

Goal setting…HERE are posts all about those awesome goals and dreaming big!

Speaking of legs…if you have them put them to use!! šŸ˜‰
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1) Did you set any resolutions this year? What were your reasons and motives behind those goals?
2) How do you stay accountable to your goals? What are some motivation tips you use?
3) Favorite perk that running gives you…aka, what hot body part are you most proud of? What is one performance vehicle achievement running has given you that you’re super proud of?

Running: You wanted honest

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Running can be your most simple relationship if you let it. It will give you the truth, even on days when the truth hurts. But other days the truth is SO awesome you have to stare at the watch a few times just to make sure it’s actually THAT awesome.

running is honest

So let your relationship with running stay simple. Don’t let your head over-complicate things. Don’t fight it, relax to run fast. Don’t doubt, don’t believe your brain when it says “this hurts…I’m done.”

Running. Can you handle THAT much honest?? šŸ˜‰

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Tips on keeping your brain from making things too complicated:
Dealing With Pre-Race Nerves
Bad Workouts and Races
Stay Relaxed to Run Faster
Burned Out? Get the passion back.
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1) How do you keep your running relationship simple and healthy.
Biggest tip is to just remember you love it and have fun with it. Don’t lose the fun part.
2) How do you manage your pre-race nerves?
3) How do you make sure not to ‘fight it’ when you want to run faster?

America’s Next Top Running Shirt Model

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Get ready 2014…we’ve got some BIG things coming!!! #artyrunnerchick #runningshirts #sweatsandthecity #bigplans #makeityouryear #runforyourdreams

arty runnerchick shirt

Rocking my ‘Run Your Fortune’ shirt…head over to the Store to get yours!

Stay tuned, Runner Friends, I’ve been busily working away on a few exciting projects…I can’t wait to share!!

Enjoy the last night of 2013…kiss that old year good-bye and kick it to the curb because a New Year is on the horizon and YOU CAN make it one heck of an awesome ride run! šŸ˜‰

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NEWEST Running shirt!!
Runner’s Strip Comic Movie Shorts!!
Running MOTIVATION
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1) What was a high point of 2013 for you?
Moving closer to my sib’s and being with them for the holidays.
2) What is something you’re glad to kick to the curb with 2013?
Hopefully stupid leg injuries and being REALLY inflexible.
3) What are you looking forward to in 2014?
I’ll quote AM/PM…”too much good stuff”
4) What is a running goal for you this New Year?