Take control of the little voice in our heads...
Never allow it to say things like, “I can’t” or “I’m no good at this.” Replace any negative inner monologue with positive messages.
During a run or a race, repeat phrases like, “I feel good." or "I am strong." or "I am relaxed.”
I run and hear my favorite running quotes; many of which I share here under RUN ON. You'll be amazed at how this little mental trick can make a big difference, and pull you through a tough few kilometers.
Showing posts with label Confidence. Show all posts
Showing posts with label Confidence. Show all posts
19 July 2012
Posted with Blogsy
22 June 2012
Building a Habit, or Getting a Backmonkey
I end up speaking a lot about HABIT when I discuss consistency and the deep necessity of using constant workouts to build healthy, sound, and fit lifestyles.
Everyone who wants to be fit and healthy can start down that path, but even reaching the 'middle' distance of it takes a repetition and constant action.
For some of us, luckily I am included here, consistency is not so difficult to achieve and requires little from us but doing and almost no thinking.
But for others, it takes, demands, a strategy. Below are a few actions to help you turn a desire into a habit. Though I concern myself with running, these techniques are usable for other areas of interest. The below steps I will reference my own life, which has a running-based habit.
Now, turning a desire into a ritual requires willpower. As I have said for some this is no problem, but here are some ways to supplement your willpower.
Use these steps to optimize your routine:
Start slowly: Go to bed and wake up fifteen minutes earlier for a few days until this new schedule seems doable. (It's easier to get a running habit started in the morning. You start your day with an accomplishment, and feel good endorphins.)
Monitor your energy: Building a new habit takes effort, so take care of yourself while you’re trying. Eat right, eat enough, and surround yourself with supportive people who want to see you succeed. (Plenty of rest is necessary when building a running habit.)
Choose one new habit at a time to introduce: If you want to run, pray, and write in a journal, choose one of these and make it a habit before adding another. (Concentrate on running and not running plus another sport or sports.)
Chart your progress: Habits take weeks to establish, so keep track of how you’re doing for at least thirty days. Once skipping a session feels like you forgot something—like forgetting to brush your teeth—you can take your ritual up a notch. (A running journal, be it a paper journal or an online one, is essential to creating a consistent running schedule.)
Feel free to use bribery: Eventually habits produce their own motivation, but until then, external motivations like promising yourself a brownie or ice cream can keep you moving forward. (I reward myself with food: brownies or burgers.)
Everyone who wants to be fit and healthy can start down that path, but even reaching the 'middle' distance of it takes a repetition and constant action.
For some of us, luckily I am included here, consistency is not so difficult to achieve and requires little from us but doing and almost no thinking.
But for others, it takes, demands, a strategy. Below are a few actions to help you turn a desire into a habit. Though I concern myself with running, these techniques are usable for other areas of interest. The below steps I will reference my own life, which has a running-based habit.
Now, turning a desire into a ritual requires willpower. As I have said for some this is no problem, but here are some ways to supplement your willpower.
Use these steps to optimize your routine:
Start slowly: Go to bed and wake up fifteen minutes earlier for a few days until this new schedule seems doable. (It's easier to get a running habit started in the morning. You start your day with an accomplishment, and feel good endorphins.)
Monitor your energy: Building a new habit takes effort, so take care of yourself while you’re trying. Eat right, eat enough, and surround yourself with supportive people who want to see you succeed. (Plenty of rest is necessary when building a running habit.)
Choose one new habit at a time to introduce: If you want to run, pray, and write in a journal, choose one of these and make it a habit before adding another. (Concentrate on running and not running plus another sport or sports.)
Chart your progress: Habits take weeks to establish, so keep track of how you’re doing for at least thirty days. Once skipping a session feels like you forgot something—like forgetting to brush your teeth—you can take your ritual up a notch. (A running journal, be it a paper journal or an online one, is essential to creating a consistent running schedule.)
Feel free to use bribery: Eventually habits produce their own motivation, but until then, external motivations like promising yourself a brownie or ice cream can keep you moving forward. (I reward myself with food: brownies or burgers.)
05 June 2012
Hot Tuesday
Got nearly 16k done today in extreme temps. I drank a ton of water before my morning class (two bathroom stops before home) then was out the door as soon as I got home. I made it onto the roads at 10.30am. I ran 5.30 pace and was a waterfall. Soaked completely. But, beyond the slight euphoria from lack of good sleep, I made a decent run. I feel strong 5 hours later. I am tired but not ready to pass out. Gf will be happy there. Let's hit some burgers, baby! So I guess I can say I am a step closer to being acclimated to Madrid summer. ...even though we both know it's not even HOT yet. Oh god, I need a serious strategy for August. Right now, it's all about surviving June.
Thanks for listening. If you're in Madrid, let's run!
Have a wonderful day!
Robert
Thanks for listening. If you're in Madrid, let's run!
Have a wonderful day!
Robert
22 May 2012
Benefits of Running
Running is one of the best cardio activities you can do, and running 5 times a week will get you in shape in no time. Running also improves cardiovascular and respiratory health , reducing the risk of diseases of this kind, reduces total blood cholesterol, increases bone density and it helps you improve your self esteem and emotional state. Running also increases your metabolism making fat burning an easier task and it can help you make new friends you can meet at parks or tracks, by joining a running team or during competitions.
25 April 2012
Newbie: Getting Confident
BE CONSISTENT
This is my mantra. I can not say this enough to anyone who will hear me, runners or not. Simply doing all your runs provides positive feedback. It proves you can make a plan and stick to it. Better, when you look at your log, you can SEE your constant accomplishments over the past week or month.
ADD A DAY
I've never really thought about it but I believe I have used this technique unconsciously. The extra kms that comes with a fourth, or in my case a sixth, day of running can make you feel like your training has reached a new level. And that feeling is amazing, pushing your limits of distance and stamina.
DO WORKOUTS YOU ENJOY
If speedwork makes you feel powerful, go ahead and do tempo runs. If you like hill repeats, do hill repeats.
BE FLEXIBLE
If you feel like you need a day off, take a day off. Rest up and hit the roads.
This is my mantra. I can not say this enough to anyone who will hear me, runners or not. Simply doing all your runs provides positive feedback. It proves you can make a plan and stick to it. Better, when you look at your log, you can SEE your constant accomplishments over the past week or month.
ADD A DAY
I've never really thought about it but I believe I have used this technique unconsciously. The extra kms that comes with a fourth, or in my case a sixth, day of running can make you feel like your training has reached a new level. And that feeling is amazing, pushing your limits of distance and stamina.
DO WORKOUTS YOU ENJOY
If speedwork makes you feel powerful, go ahead and do tempo runs. If you like hill repeats, do hill repeats.
BE FLEXIBLE
If you feel like you need a day off, take a day off. Rest up and hit the roads.
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