Summer is here, and for many of us that means we are trying hard to get in
better shape or maintain our current physical fitness. For runners, many
are beginning their peak running months, and some are already burned out
after big spring races. Wherever you may be, it’s always good to have a
plan to “reboot” your run and exercise program, because we will all need a
little extra push at one point or another.
To help us out, I talked with several runner-types. Some of these ladies
just ran the Utah Valley Marathon on Saturday and are now trying to
“reboot” for the Wasatch Back Marathon this weekend. Others are regular
runners with multiple running races under their belt who know how easy it
is to fall off the bandwagon. And yet others are fitness instructors at local
gyms, race directors like myself, and just all sorts of women trying to find
time to run and workout amidst the craziness of life.
#1 – Have A Written Plan
The most common reason for not sticking to a regular running and
exercise program is lack of planning. We need to plan for exercise and
workouts like it’s a job. Have at least a 3-month written plan at any given
time, and pay special attention to those weeks you know you might need a
little boost. For example, the plan for those women who ran the marathon
last weekend and now prepping for the Wasatch Back Relay, should have
written rest days and easy workout days. It’s ok to not run this whole
week. Just make sure you have a plan.
#2 – Cross-Train After Every Run
Unless you are an elite runner, there is no need to run every day. To keep
variety for both your mind and body, mix up the workout after every run.
This can include a spin class, bootcamp class, a circuit workout, yoga, etc.
Attend classes at your local gym or find good workouts on online. Here are
a few great circuit workouts from Pinterest:
1 – http://pinterest.
2 – http://pinterest.
3 – http://pinterest.
#3 – Visual Displays and Pictures
Pinterest is a great motivator! All the ladies I talked to agree that after
looking at quotes, pictures of a fit runner, or workouts on Pinterest, they all
feel inspired and motivated to get back into the routine.
#4 – Get a New App or Playlist
Sometimes a simple new app on your phone is all it takes to reboot. You’ll
want to get out and run just to see how it works or listen to new music.
Some great apps include:
· iTreadmill, $1.99 – Virtual treadmill and advanced pedometer. Tracks
distance, pace, calories, strike rate, step count, time.
· Runmeter GPS, $4.99 – Workouts rated by how well you do compared
previous runs. Includes an email program to notify family/friends when
you complete a workout, certain distance, or other parameters.
· Personal Running Trainer, $1.99 – $5.99 depending on program –
Choose your distance, tells you when to run, when to change your pace,
when to rest. Each day and week are different, some runs focus on
endurance, others speed. Choose background music from your own
· c25K, $2.99 – For beginners, this is a great app as it is a gentle
introduction to getting the body moving.
Literally thousands of great songs for running, but here are just a few:
· Kelly Clarkson – Stronger
· Matchbox Twenty – How Far We’ve Come
· The Black Keys – Lonely Boy
· Creed – Can You Take Me Higher
· Oingo Boingo – Who Do You Want To Be
· Gwen Stefani – The Sweet Escape
· Lenny Kravitz – Where Are We Runnin?
· Smash Mouth – All Star
· Barenaked Ladies – One Week
· Tom Petty – Runnin’ Down a Dream
· Taio Cruz – Higher
#5 – Reward Yourself
After the big race or running event is over, rest is well deserved. However,
that day of rest can easily turn into a week, and then a month with
enthusiasm declining each day. Rewards help keep the motivation.
Something simple like a new pair of arm warmers or a cute running tank
makes you excited to get back out there and wear your new apparel. For
bigger accomplishments, a new running skirt is always fun. Massages, a
day at the beach, or some “play” time are also great rewards. You’ll feel
rejuvenated and ready to tackle the hard stuff again.
Tanya Boyer is the Manager of The Pink Series, Utah’s first, largest, and
most fun women’s only race series. Her main job, however, is that of
mommy to three young children and wife to the most patient man in the
world. Running is her way of staying young and mobile. To learn more visit