Running Motivation: How To Get Your Mojo Back During Coronavirus

You can also listen to the audio version of the Q&A I had with Steve Carmichael on the Healthy Runner Podcast…now available on your favorite podcast app!

 

 

Here is what other runners are saying about the podcast

 

 

1. What are some things runners can or should be doing to continue to train in a safe manner?

 

Don’t be driven by fear, just be smart.

 

There is a myth that runners can’t be impacted by this because we are healthy but  I personally know someone here in Ohio who was hospitalized for 6 days, 2 in intensive care. She is 41, a runner and had no known previous high risk factors. We are generally more healthy (as an overall community) and are in a lot better position than most, but don’t have a false sense of security thinking you are invincible either.  She in fine now, but she has been running for 8-9 years and took fitness classes. I think for most of us, I would like to think we would get milder form but runners do come from all kinds of backgrounds and fitness levels so it is best to be safe.

 

 

I think there is a lot of debate around ‘social-distancing’ when running.  I think this could be something to address. For example, is 6 ft enough?  There is no real known answer but 6 feet is definitely the minimum we keep hearing. There is that Belgium study that says 6 feet is not enough due to a runner’s slipstream, but from my understanding it is not a peer-reviewed study and only a computer simulation. I think it makes sense though. I personally do not feel 6 feet is enough, but that is only opinion on my part.

 

 

Are there opportunities to avoid crowded running trails for your training?  Yes, you can run in neighborhoods and take up trail running so maintain social distances while you train to run!

 

One aspect of running safely, is taking care of your immune system.  Runners should be aware that too much running may negatively impact their immune system. We know running can boost it, but there is evidence showing that it can weaken it at higher distances or when over-training.  I don’t have a specific answer since I am not an expert on immune systems, but I am advising people to stay at low/moderate distances in the near term to be safe and I am closely watching those runners I work with to ensure they aren’t over training.

 

 

2. What are some things runners can work on if their race has been cancelled or delayed? How can runners adjust to the situation we find ourselves in?

 

Making adjustments to your training goals as a runner is important during these uncertain times. I think now is the PERFECT time to take a break from races and work on other areas that you may be weak in as a runner. In fact, other than the monetary losses of losing race fees, I have actually embraced this time as an opportunity to work on areas that I am weak in. Here are a couple of areas you can focus on as a runner that you may have been ignoring during the “normal” race season.

 

Strength TRAIN to run instead of running as your form of training or exercise.  Have you been frustrated in the past that you’ve taken up running or you started a new training cycle and you just get injured and had to stop?  Check out this previous blog & podcast episode in which we talk about how to strengthen your muscles to train, to run!  Click THIS LINK.

 

Speed Training

 

 

This is best done when you are NOT race actually!   This will allow you to work on pace without having the pressure of building distance for a race at the same time.  For more in depth information on training healthy as a runner check out the 5th principle of the SPARK Blueprint by clicking THIS LINK for the blog article on training smart with proper progression.

 

 

Get Over Your Nagging Injuries

 

 

This does NOT usually mean stopping running.  To find more about recovering from nagging running injuries click THIS LINK  for a previous blog article on this topic.

 

3. How can we stay motivated to run when many of us find so much disruption in our lives from being physically isolated or job loss.

 

 

Have patience,  have grace with yourself. Slow down and enjoy the quiet time we have right now in some areas of our life.  Watch some running documentaries on Netflix or Amazon, or even YouTube, listen to podcasts on running or nutrition, or strength training.  When you immerse yourself into something, you will slowly change your brain to think/act on those things. There is a thread in the RunBuzz community Facebook Group right now actually that has a ton of suggestions from our community members. Maybe start a thread like that if one doesn’t exist already in the Healthy Runner Facebook Group. Manage stress to the best of our ability.  These are uncertain times, but stress wears us out and kills willpower. Running will help with that if you can just get moving. Even if you don’t feel like a run, go walk.

 

 

Seek out accountability partners or seek coaching – something external to you.  If you are fortunate to have a job right now,  shift the money you would normally spend on race fees to coaching. Being accountable to someone whether that is a coach or a friend can do amazing things for staying motivated (or at least following through on workouts because, let’s face it, not everyone is always motivated)

 

Turn your mindset from something we can’t control to something we can. We can’t control what is happening right now, but we are IN CONTROL. Maybe is starts with schedule your workouts. Like at a specific time on your calendar. Then set an alarm on your phone, just as you would when you wake up.  For many of us we have temporarily lost the structure of a normal life. Now is the time to put some of that structure back into areas of your life where we control things. If you used to take a class every Tuesday, schedule a workout at that same time you would have normally taken a class.  For tips on getting back on your normal routine during COVID-19 check out this previous SPARK blog article by clicking THIS LINK.

 

Seek help, if you need it. These are challenging times. Don’t be afraid to do so. Seek out mentors, coaches in areas you want to work on and even counselors if you think you may need help with all this added stress, and anxiety.  Now is not a time to deal with this on your own. You had Irene Bosco on, last week and she spoke to a lot of this and is a great resource.  Check out the podcast and blog article from Irene’s interview HERE

 

I have this mantra #stopowncommit.  It keep me focused.   Whenever, I feel down, or feel like slacking off, I put those 3 words in my head.  STOP – we have to interrupt the negative thought or feeling.  We have to OWN the feeling – like it is OK to feel this way, but it is US who can change it. We don’t blame the situation, we own it. and then finally COMMIT – what are we going to do about it?  We have to act on the COMMIT part.   If you feel yourself resisting, you repeat those 3 words.  STOP resisting, OWN – it is ME, my brain putting in false narrative of why I can’t go run right now,  and then COMMIT to just take the next step towards the desired outcome.   I’m actually writing a book around this mindset and running because it is an area I have been studying for a few years now and have been gathering data and research and interviewing some sports psychologists on this idea  and how coming up with our own form of STOP OWN COMMIT and other techniques can change the way we behave.  Of course, I am the worlds worst writer and sometimes procrastinator so it may be awhile…

 

Finally, It is easier said than done, but change perspective. This is an incredible opportunity if you choose to take it.  This is your off-season in terms of running races!  In all sports, real gains are made in the off-season, not during the season. This is the time to not only revisit fundamentals, but to have your biggest gains. You guys are all athletes! You can choose to either waste this time, or use it as an opportunity.  I allowed myself to feel crappy about losing my sprint goal race for about a day, then realized I could feel sorry for myself for something I have no control over, or I could do something about it. I hope for those of you tuned in and listening, that you find whatever that is for you.

 

In this blog article, Steve Carmichael from the runbuzz pacebuilders online run coaching and running community as well as the host of the Runbuzz podcast shared some actionable tips with us to get us through this difficult time of social isolation while still running.  I personally thank Steve for his time and wisdom in helping us to run and train safely during this coronavirus crisis.

Do you want to know more about our SPARK Physical Therapy running injury clinic or our healthy runner evaluation to get you on a specific plan to PREVENT any running related injuries as you ramp up your miles for 2020?