How To Make Running FUN
Have a goal.: The 26.2 with Donna Marathon or Half has pulled thousands off the couch, resulting in a high percentage of committed exercisers. In training for and finishing a long distance event you dramatically increase stamina, improve cardiovascular capabilities, extend fat-burning capabilities and boost vitality and mental attitude. Helping others and fighting disease bestows another boost to the spirit.
You can feel good after almost every run: Since you’re in charge of your pace, you can slow down, insert more frequent walk breaks, and feel good or great on almost every one. Concerned about loss of conditioning from the slowdown? No worry—after having heard from over 250,000 runners who have used my advice, I can tell you with complete confidence that you’ll get the same endurance from a walk or a very slow long run with lots of walking as from one that is run continuously and run fast. When you take the walk breaks often enough, for you, you keep erasing fatigue. In my book GALLOWAY TRAINING PROGRAMS you will find the run-walk-run strategies that work best for my runners. By backing off the pace, you won’t have to hit the couch or the bed after a long run again!
Music? Listening to music, during a run, can make the experience more enjoyable and entertaining. Be sure to keep one ear uncovered so that you are monitoring potential danger from traffic, etc. There are some music programs available now that have walk breaks build in (www.RunInjuryFree.com). Most of the major marathons now, such as the “Rock N Roll” events, have music placed along the course. When using music during a run, make sure you can still hear the possible danger sounds around you, by keeping one ear free, for example.
Training groups: Running with the right training group, for you, can increase the fun as you bond with good friends. Pick a group that runs at a very comfortable pace for you, and takes the appropriate run-walk-run strategy from the beginning of the run. When this is done, you’re able to talk with others, tell jokes, and if the run is long enough, solve the world’s problems. After conducting marathon training groups for over 30 years I believe that you cannot go too slow on the long one—and that a slower pace, helps you recover faster. Some groups are listed under “training programs” at www.RunInjuryFree.com. You can also start your own group--click on the link at this site. The Galloway Training Program is proud to be the official training program of the Breast Cancer Marathon.
A running partner—even from long distance: Having a long run companion, who will stay connected with you through the training, is very motivating. Its best to run together. But even long distance connections work. Challenge a sister, father, classmate, to train for the BCM half or full. If your running “companion” is in another city, call him/her before you take off on a run and during the run—if you need the boost. Then, enjoy the reunion at the race.
Running in a crowd: Whether you are in a big race or training with a group, you can make the experience more fun by bringing a few things along. I tell my e-coaching clients to bring three things: 1) a joke, 2) a juicy story, and 3) an interesting news item. Talk with the folks around you, share experiences. When the conversation starts to slow down, ask your new friends if they would like to hear a joke. After the first one, there is usually a series from various folks. It’s OK if the joke is long and it’s also fine if the joke is bad when there is a "quiet stretch" on a long run. The same concept applies to the juicy stories and "issues". It helps to do your research on the historical and interesting aspects of landmarks along the course. As you share these, the runners around you will learn more about the city and have a better experience.
Note: Olympian Jeff Galloway is the Training Director for the Breast Cancer Marathon. He has coached over a million runners through his running schools, Florida beach and Tahoe retreats, books and training programs—which are fun and offer individualized coaching from Jeff. Subscribe to his free newsletter and blog at www.RunInjuryFree.com
