Are you feeling different today?
Living in the mid-latitudes of the northern hemisphere, we are treated to four distinct seasons. For many of us, that is one of the reasons why we live here. For others, some seasons are simply endured. Whether we like it or not, this is a time of change.
You know the drill: daylight is getting shorter and the weather is getting colder. How much shorter? We’re now at about 10.5 hours of daylight, compared to 15.5 hours on June 21, the summer solstice. We’re headed down to 8.75 hours of daylight at the winter solstice on December 22. Add to that a time switch on November 4 that will lop off an hour of evening sun and shift it to the morning. Through in a few clouds, and we might not see much of the sun during a typical day.
It’s getting colder too. Remember June? The average high was in the low 80s and lows in the upper 50s. The average high in late October is in the low 50s, with lows in the low 30s. In two months those numbers will be 24 and 8. Volatile daily patterns notwithstanding, the trend line is steadily down.
We respond to the changes in light and heat in a variety of ways. There is a natural tendency to slow down and conserve calories. We might even find ourselves eating more than normal as our old brain prepares us for winter. While it is important to be respectful of natural rhythms, it is possible to break the patterns that lead you to the sofa and away from fitness.
One of the big patterns to break is taking the fall and winter off from fitness building activities, and starting from nothing in the spring. That is a huge strain on your body, and means you are suffering through April and May as you slowly get fit. This year, try maintaining your fitness through the winter instead.
Here are seven tips to get you going:
1. Your first challenge is to establish a routine. It is always less likely that you will skip a workout when it is an integral part of your day, rather than an optional activity. You can still have some variety between morning and evening workouts, but make sure to commit to a schedule.
2. This is a great time of year to have a workout buddy. Whether two-legged or four, your buddy can be a great motivator to get out there for your workout. You wouldn’t want to disappoint, would you?
3. Embrace the changes. While in the summer finishing a run at 7:00 a.m. finds the sun well on the rise, after the time change, you’ll finish your run at daybreak. Everything looks a little different.
4. It’s okay to run less. This is a great time of year to try other activities, including indoor machines and winter outdoor activities. Dig out your skates, wax up your skis or head to the club. The change helps keep you motivated.
5. Resist the urge to overeat. It is a better idea just to buy a new coat rather than to try to eat yourself an extra layer of insulation. It will end up saving you money, and you’ll look great too!
6. Don’t forget the rewards. Okay, an extra treat every now and then can be a good thing. They don’t all have to be food, but do give yourself kudos for sticking to a fitness program.
7. Have fun! Try a new fall or winter event. Buy a new outfit. Take a fall or winter fitness vacation. Everything you do this time of year will pay off nicely come spring.
This is also a great time of year to break some bad habits. I teach ChiRunning, which involves using better posture and form. It is an exercise in gradual progress to learn to move in a new way. Fall and winter are a great time to start to make those changes, since you are less likely to be distracted by speed work, races and high mileage weeks.
When you adopt a plan for your fall and winter fitness, you’ll have an answer for my opening question. Are you feeling different today? "Yes...much better, thank you!"
Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. He spends his fall and winter enjoying the change in seasons and hoping he'll get all the leaves raked before it snows.
Friday, October 26, 2007
Wednesday, October 10, 2007
Surviving a Melt-Down
If you are one of thousands of runners who ran a race in the upper Midwest last weekend, you might have noticed the heat. Record temperatures and high humidity are not what you would expect for an October race in the Twin Cities, Chicago or Milwaukee, but that’s what we had.
Despite the heat, you were probably one of the vast majority of runners that did not end up in the medical tent or hospital. You’ve likely heard a few of the dramatic stories like the television reporter who passed out just after 25 miles, but for most of you the story was less dramatic. It was hot, you drank water until you sloshed, and you made it to the finish line. Your time wasn’t what you hoped, but you survived.
[Insert your favorite invective or curse here]!
With all your training and preparation, it really bites to have the heat dominate your experience. You mentally rehearsed cruising to that finish line, feeling light as a feather and smiling from ear to ear. Instead you grimaced your way to the end, legs leaden and clothing drenched. Sure you got the medal, but you feel robbed.
As the hours after the race turn into days and then weeks, you can head toward a healthy recovery by taking a few key steps. You probably already know what to do physically (take some time away from running, get a massage, and start back gradually). These steps are more for your state of mind.
1) The first step to a healthy recovery is to acknowledge your mixed feelings. Your non-running friends might look at you in awe (or amusement) because you even finished under those conditions. Your running friends who shared the experience are dealing with their own emotional roller coaster. And your dog, well she’s just happy to see you.
2) Step two is to remind yourself what you did accomplish. Running a marathon (or half or ten-mile) is a major effort, and is not just a one-day experience. Regardless of how the day went, you prepared over a period of months, and no one and nothing can take that away from you.
3) Step three is to learn from any mistakes you made. You lost the weather lottery, but you can’t blame yourself for that. There may be other things about your race that are worth looking at though. Did you do enough and long enough runs in preparation? Did you start slow enough, given the conditions? Did you drink enough water? According to training guru Jeff Galloway, you should have slowed down 30-60 seconds per mile due to the heat and humidity. Did you start out at your goal pace and then slowly slide to a crawl? That’s something to change in the future.
4) Step four is to make peace with the experience. It may not have been everything you hoped for, but by taking ownership of it, you’ll find peace. You won’t wince every time some one mentions the word ‘marathon,’ or let out a low moan the next time you pin on a bib number.
5) Step five is to summon your ability to create a moment of innocence, and decide to try again. It may not be a marathon or even another race, but when you’ve made peace you’re ready to experience the fullness of life once more. Shed the negatives of your adult mind, and start with all the hope and aspirations and innocence of a child.
I didn’t run a fall marathon this year, but I had my own melt-down last year. I didn’t even need the heat. I ran myself into the ground by letting my ego overcome the wisdom I had acquired by learning and teaching ChiRunning. I can tell you from personal experience that you’ll feel better sooner if you take these steps.
It might also help to check the standings and pick a new pro football team to root for. Nothing rejuvenates you faster than a pleasant afternoon on the couch after a recovery run. Well, almost nothing. That look your dog gives you is pretty good too. We`ll go back to the `no dogs on the couch` rule tomorrow.
Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. Say hello to Chris at the Paul Mausling XC Run on Sunday, October 14!.
Despite the heat, you were probably one of the vast majority of runners that did not end up in the medical tent or hospital. You’ve likely heard a few of the dramatic stories like the television reporter who passed out just after 25 miles, but for most of you the story was less dramatic. It was hot, you drank water until you sloshed, and you made it to the finish line. Your time wasn’t what you hoped, but you survived.
[Insert your favorite invective or curse here]!
With all your training and preparation, it really bites to have the heat dominate your experience. You mentally rehearsed cruising to that finish line, feeling light as a feather and smiling from ear to ear. Instead you grimaced your way to the end, legs leaden and clothing drenched. Sure you got the medal, but you feel robbed.
As the hours after the race turn into days and then weeks, you can head toward a healthy recovery by taking a few key steps. You probably already know what to do physically (take some time away from running, get a massage, and start back gradually). These steps are more for your state of mind.
1) The first step to a healthy recovery is to acknowledge your mixed feelings. Your non-running friends might look at you in awe (or amusement) because you even finished under those conditions. Your running friends who shared the experience are dealing with their own emotional roller coaster. And your dog, well she’s just happy to see you.
2) Step two is to remind yourself what you did accomplish. Running a marathon (or half or ten-mile) is a major effort, and is not just a one-day experience. Regardless of how the day went, you prepared over a period of months, and no one and nothing can take that away from you.
3) Step three is to learn from any mistakes you made. You lost the weather lottery, but you can’t blame yourself for that. There may be other things about your race that are worth looking at though. Did you do enough and long enough runs in preparation? Did you start slow enough, given the conditions? Did you drink enough water? According to training guru Jeff Galloway, you should have slowed down 30-60 seconds per mile due to the heat and humidity. Did you start out at your goal pace and then slowly slide to a crawl? That’s something to change in the future.
4) Step four is to make peace with the experience. It may not have been everything you hoped for, but by taking ownership of it, you’ll find peace. You won’t wince every time some one mentions the word ‘marathon,’ or let out a low moan the next time you pin on a bib number.
5) Step five is to summon your ability to create a moment of innocence, and decide to try again. It may not be a marathon or even another race, but when you’ve made peace you’re ready to experience the fullness of life once more. Shed the negatives of your adult mind, and start with all the hope and aspirations and innocence of a child.
I didn’t run a fall marathon this year, but I had my own melt-down last year. I didn’t even need the heat. I ran myself into the ground by letting my ego overcome the wisdom I had acquired by learning and teaching ChiRunning. I can tell you from personal experience that you’ll feel better sooner if you take these steps.
It might also help to check the standings and pick a new pro football team to root for. Nothing rejuvenates you faster than a pleasant afternoon on the couch after a recovery run. Well, almost nothing. That look your dog gives you is pretty good too. We`ll go back to the `no dogs on the couch` rule tomorrow.
Chris Fuller is a certifed ChiRunning instructor and race director for The Sporting Life events. Say hello to Chris at the Paul Mausling XC Run on Sunday, October 14!.
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