At some point, runners will lose motivation and may even dread running. I’ll admit that it’s happened to me and it wasn’t very fun. The whole reason I began to run is because I enjoy it. So when my mood shifts from “I can’t wait to lace up the shoes” to “I’d rather watch a movie” it’s hard to keep running. For the most part, running gives you energy, euphoria, and overall a better outlook on life. For those other times, here are a few ways to make running enjoyable (again).

Get Fresh Music On Your iPod – sometimes I run with music and sometimes I don’t. Simply by putting some upbeat songs on your iPod it can make a big difference in your energy level and motivation. If you are running long distances, an addicting audio book can also keep you going strong.

Tip: With exception to your run, reduce your exposure to music during the day. This will keep the music fresh and give you another reason to crank up the iPod.

Run With A Friend – the benefits of social running are numerous, such as competitiveness, good company, and an added sense of accountability. Running clubs are great places to meet other runners and most clubs host weekly training runs. Try it out and you’ll be surprised how much group runs are motivating, not only to complete the run, but complete the run well.

Tip: Groups can be intimidating. If it’s your first time meeting for a group run, bring along a friend or someone else to help ease the nerves.

Change Up Your Route – we all have our favorite routes around the neighborhood, but sooner or later they become boring. Exploring new places and trails can bring excitement and a sense of adventure to any run. Some great places to try include: parks, trails, surrounding neighborhoods or towns and even low traffic roads.

Tip: Map out several differnt routes for your Endurance Run and Long Distance Run. By having multiple options, you’re less likely to dread your key workouts each week.

Sign Up For A Race – marathon training can be daunting, especially when you look at the schedule as a whole. Try breaking up the schedule into 4 week increments and sign up for a race every month. The race will help break up the weeks of training and also provide some motivation and fun along the way.

Tip: Enter a half-marathon or 13.1 race and use it for your long run. Not only will it be more fun to run with others but the race will provide the water, food, and mile splits for you! Just make sure you run at a slower pace than you normally would for a race.

Reward Yourself – let’s face it, running is hard work and training for a marathon is even harder. To keep your energy level up try rewarding yourself every couple weeks after a hard workout. An example might be a massage after two weeks and new running clothes after four weeks.

Tip: Write down rewards in your running schedule. They will serve as “mini goals” and milestones to get you through the week.

Stretching:
Stretching is a hotly debated topic amongst runners. Some runners prefer to stretch both before and after running. Others skip the routine entirely. So, what’s the correct way – to stretch, or not to stretch?

First off, let’s talk about what stretching is. There are two types of stretching that runners can do.

• Static Stretching – With static stretching, you hold a position for a specific amount of time. A good example of this would be touching your toes.
• Dynamic Stretching – Dynamic stretching involves an active movement, such as lunges.

Static stretching is great for lengthening muscles and relieving tension. Because of this, it should be performed after a long workout or race.

“Static stretching before a workout can reduce your ability to perform quick movements,” says Jake R., a researcher for the University of Memphis.

The reduced ability of quick movements can last up to 15 minutes after static stretching, most likely due to a decrease in muscle elasticity. Think of over stretching a rubber band and how it loses its ability to return energy. Your muscles are similar in that they temporarily lose elasticity after static stretching. Your muscles will lose their ability to return stored energy or in simpler terms, leg turnover will be slightly slower.

I have a lot of technical running gear that I use for training and after awhile I notice it starts to smell, even right after washing it. After some researching, I discovered that all detergents are not equal. Most ordinary detergents leave behind a residue such as a fabric softener, different scents or some other kind of additive. For normal clothes this is just fine, but for moisture wicking material, it’s not a good thing. The residue from ordinary detergents traps water in the fibers which enables bacteria to grow. The bacteria are what cause your favorite running shirt to stink. In addition to the smell, your shirt will also breathe better and dry faster without the residue build up.

Fortunately, there are specialty detergents made to clean technical gear and they do a good job at it too. They are a little pricier but I think we all agree that spending a little more is worth avoiding the label of “that smelly runner” at the gym!

WIN green detergent

The first option is WIN Green Eco-Sport Detergent. It uses only ingredients derived from natural sources and the bottle is made from recycled plastic – very Eco-Friendly.

Some other features include:

• Safe for all laundry, not just running clothes
• Completely biodegradable
• Hypoallergenic, fragrance-free, dye-free
• Will not degrade sweat-wicking or water-repellent properties.
• Safe for use on all colors and fabrics in all temperatures.
• Bottle is made from recycled plastic.

http://www.windetergent.com/

Sport Suds

The next option is Sport Suds which gently cleans clothes and rinses completely, leaving no residue behind. It unclogs the pores of your fabrics and eliminates deeply embedded odors. Sport Suds allows technical clothes to wick moisture and breathe the way they were designed.

Some other features include:

• Safe for all laundry, not just running clothes
• Biodegradable
• Hypoallergenic, perfume-free, dye-free, phosphates-free
• Safe on everyday fabrics like cotton, silk, wool and synthetics
• Made from natural ingredients
• Rinses completely away leaving no residue

http://www.sportsuds.com

Sport Wash

Last, but not least is Penguin Sport-Wash which is a residue-free laundry detergent, designed specifically to keep high-performance fabrics working and smelling like new.

Some other features include:

• Safe for all laundry, not just running clothes
• Readily Biodegradable – which means that it biodegrades much faster than regular Biodegradable detergents
• Non-allergic, perfume-free, dye-free
• Safe for all washable fabrics, even those marked delicate care
• Residue-free laundry detergent

http://www.penguinapparelcare.com/sport.html

There are other methods such as using baking soda to pre-soak your clothes in a solution of water. Personally, I would rather not mess with the hassle and just go with a proven product like one of the above. So if you have a smell that just doesn’t seem to go away, give one of the specialty detergents a try. Your running partner just might thank you!

We were at mile 9 and my legs were fading fast. This stretch of our training run was flat with crushed limestone and the scenery was gorgeous. But, not gorgeous enough to keep me motivated. We’d just emerged from the slopes of the tree-covered park and I was out of energy. It was a combination of my absence of trail running and a fresh layer of snow that made the trail slippery – something that required my full attention.

Tim, my running partner, is an ultra marathoner and Boston finisher. He wanted to test out a route for a race he’s creating, and I needed to get in a long run – so, it was perfect. Tim had just completed 25 miles the day before, was running 15 with me, and had another 10 planned for the day after. I’m building my mileage up for a marathon but after hearing about his training, it seemed insignificant. 50 miles in 3 days was intense!

Right away we engaged in conversation about what races he has completed, which consisted of a couple 50-mile trail races, numerous 50ks and marathons, including Boston. Needless to say, he was experienced with distance. Our run gave me a great opportunity to find out how he was able to keep going when tired.

Eventually, we started talking about the concept of counting down miles at the end of a marathon – we both agreed it’s easy to do during the last 10k, or 6.2 miles. Tim said he liked to think about a favorite route at home and picture it as he ran the last, hard miles.

For example, when he’s three miles from the finish, he pictures an easy run back at home, which is about the same distance. By mentally thinking about the easy run instead of the marathon, he is able to trick his body. The pain seems to subside a little and his mode and energy are lifted. I have also used this trick but hearing it from someone else gave me reassurance that it must work.

At this point, we had 4 miles to go and my legs were dead. I asked (well….suggested) if we were going to walk some of it. Tim either didn’t realize I was dragging or knew I just needed a mental boost. Instead of agreeing to walk, he replied, “Let’s keep going until we get to the next uphill and then we’ll walk it”. I reluctantly agreed and asked how far the hill was. He answered, “2 miles.”

Instead of complaining, I did my best to think positively and answered with, “Sounds good.” My voice disguised the pain in my legs but this way I was forced to keep following him.

Eventually we were just a mile from the hill, and I was feeling better. I think it was because I knew walking was just ahead. Then I saw it – the uphill! Before I knew it, we were there. But wait! Tim didn’t slow down and instead, continued to run up the hill.

“Why’s he doing this?” I thought. “We had an agreement.”

Now, I was a bit angry and charged up after him. We got to the second hill, only a mile away from our cars and he started walking. “Finally!” I thought. But then I realized I could keep running to the finish, if I needed to. What I thought was impossible three miles ago turned into a triumph over doubt. I was able to reach my limit, or what I thought was my limit and push through it.

I’ve always heard that a big part of running is mental – and today, I was reminded just how much. During my next marathon, I’ll be able to think back to this run and know my body was able to get through it. The 15 miles with Tim was a great workout for my legs but an even better workout for my mind.

And, I even learned some things along the way. Here are some tips for trail running:

• Slow Down the Pace: Trail running can be harder on your legs than street running. It’s best to run at a slower pace since your muscles will be doing more work.
• Stay Alert: Trails are full of rocks, roots, branches and brush. It’s tempting to look down at your feet, but also keep your eyes on the trail ahead. Don’t worry if you do fall, you certainly won’t be the first. It’s better not to make a habit of it though.
• Downhills are killer too: Although uphills may be what you fear, the downhills can put just as much impact on your joints when running trails. It’s tempting to fly down and really go fast but you’ll also risk the chance of tripping and using all your energy doing so. Instead, try to control your speed and keep your head up.

I used to hate logging my workouts.  I kept a “running notebook”  and after finishing a workout, I would jot down the distance, time, date, and any other comments about the run.  This system worked, but I was always skipping entries because it seemed like a chore.  In other words, very tedious and not fun.

dailymile

Then I was introduced to the site dailymile, which not only is an online training log but also allows you to socialize with other runners.  I use it all the time and love the way it tracks miles. The best part is the user friendly design, not to mention you can share your training on facebook and twitter too.

If you already joined or are thinking about joining, add me as a friend. I could sure use the motivation!

http://www.dailymile.com/people/MarathonManual