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FROM TOP10MD TO YOU…
DO YOU HAVE RUNNER’S ROADBLOCK?
Do you have runner’s roadblock? A history of enjoying to run, but now you’ve just hit a wall? Maybe it seems like every possible roadblock occurs when it comes to actually hitting the pavement? All of a sudden, the idea of going on a run is so intimidating!
Overcoming Negative Emotions
Sport’s psychologist Windee Weiss says that these negative emotions are deeply rooted. She explains that intimidation causes the assumption that you wont be able to meet the demands of the task, whereas ‘realism accepts that a demand may be tough, but doesn’t place a judgment on it.’ Furthermore, these thoughts can lead to failure related stresses. With added stress, our muscles tighten and fatigue faster and our coordination is negatively affected as well.
How To Overcome That Mental Runner’s Block
Don’t compare yourself to others. Odds are, there are plenty of runners out there with faster times than you and they make it look so effortless. Don’t let this get you down. Embrace how you like to run and the satisfaction that comes with that.
Banish Your Guilt In Regards To Training
There are always times where you feel like you don’t have the dedication it takes to train enough. The truth is, you do have a busy life schedule to work around, so the realistic amount of training you can expect to get done should match that of your lifestyle. If your running times need significant improvement, then yes, you will probably have to train more and understand that no amount of confident self-talk can get you to a faster time without training for it. Just make sure you give yourself realistic running time goals that fit with a training schedule that can consistently fit into your lifestyle.
Your 1st 5k Race
The best way to remove your jitters about your first 5k is to find a friend to do it with you. This will both help your accountability in following through with it, as well as take the pressure off of what pace to set since you can match one another’s paces.
Claim It, You’re A Runner
Don’t make the same misdirected assumption that being a runner means you have to be fast at it. Being a runner really just describes your lifestyle. Whether you run one to two times a week, or 5 times a week, you are a runner. You are a runner whether you are slow or fast. Most importantly, don’t forget to have fun and find the joy in running. Forget those anxieties about time goals or frequency of running, just get down to basics and reap the emotional and physical health benefits that come with consistent exercise such as running.
TO STRETCH OR NOT TO STRETCH
Are you ever about to start a tennis match or go for a run and you think, do I need to stretch first? Recent evidence has found that typical stretching techniques do not necessarily prevent injuries, but actually can impair speed and strength in some individuals. By typical stretching techniques, we are referring to “static stretching,” meaning, stretching muscles until the point when they just begin to hurt and then holding it briefly.
One study conducted by the Journal of Strength and Conditioning Research found that stretching before lifting weights made individuals feel off balance and weaker during their workout. Another study based on 104 people who stretched before they exercised left them 5.5% weaker during their workout. And yet another study was conducted on fit men. Those who stretched before they lifted weights lifted 8.3% less than those that did not. Who would’ve thought?
More recently, trainers are focusing on longer bouts of post workout recovery stretching and less time on pre-workout stretching. They would suggest just a brief stretch prior to the workout. So how did stretching before a workout become such a permanent fixture in our pre-workout routine? Too often than not, stretching has been equated with warming up of the muscles, when really, other routines are needed for warming up the muscles.
So what is it that can make stretching potentially more harmful than good? Think of our muscles like a rubber band. Too much stretching and the band loses elasticity and won’t reshape back to its original place. Similarly, muscles can lose elasticity if they are overworked. So instead of stretching too much prior to working out, exchange those stretches for warm up exercises such as jumping jacks. This can make your muscles ready to jump into activity, but not be too overworked to cause a potential injury.