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Best Running Tips Newsletter, Issue #039
-- Injury Prevention and Motivation are THE Hot Issues
October 31, 2012
Hope you are well and your running is fine.
My running year has been on and off. Mostly off, ha, ha....
I first had a minor setback in my
running. I did a trail run earlier in the year. It was a 22k mountain
toughest run I have ever done!
I anticipated to be out there
for two hours, thinking half marathon time plus an extra 30 to 45
minutes because of the hills. But it ended up being almost three hours.
It was tough.
Downhill you'd have to be really careful because it was steep and
Uphill it was really tough as it was so steep at times everybody had to
The trail did
not have a lot of flat ground. It was either steeply up
or steeply down... Painful.
the end, pretty tired and getting less coordinated I fell and hit my
knee on a rock. Did not hurt too much but when I looked
hundred metres later my heart skipped a few beats. Suddenly there was
this big bump on my knee the size of a large chickenegg.
For a moment I thought
my kneecap had turned sideways!
out to be only fluid. Some icing over the next two days reduced the
bump to more normal proportions. The whole knee was black, blue and
different shades of purple, but there was no structural
Just gave it a rest until the swelling was completely gone and then I
was back on the roads and trails again!
may have to do the same run again next year. I feel like the course has
beaten me, so I may feel the need to take revenge. Something about
stupid male pride.... :)
Then not long after that we
decided to move house. That really had
quite a big influence on my running. Basically had very little time.
Too busy packing and unpacking boxes and taking care of all the
organisation around moving.
We moved to this beautiful country property. A mudbrick house on 11
acres, in a gumtree forest. It's beautiful. The wildlife, just in our
backyard, is colorful, wide and diverse. Kangaroos, rosellas, blue
wrens, kingfishers, kookaburras, etc. Absolutely beautiful.
However, one downside: the nearest street lights are 10km away. At
night, when I usually run, it's pitch black.
So, I have
had to make some adjustments in order to get my runs in. I
do some shorter lunchtime runs during work hours and in the weekend I
try to get up early enough so that I can do my run before the rest of
the family is fully functional and starts demanding my time!
Today I'd like to talk to you about the survey I ask you to fill in
when you subscribe to this newsletter. It was also on the
website earlier in the year and got filled in by quite a few visitors
during that time.
who responded, thank you very much.
You don't know how helpful it is.
There were a few recurring themes that I had expected but also some
things I hadn't.
The two big ones were injury
prevention and motivation.
Over half of respondents struggled with one of the two or
Let's talk shortly to each of them now.
from the above problem, caused by a fall and a knee problem two years
back when I was lifting a heavy object I have been pretty much running injury free
over the last five years, i.e. my
running has not caused me any huge
There are a few good reasons for that.
to my body
have become more flexible with my running programs. I don't have to do
a specific workout on a specific day anymore. When I feel well I do the
workout, when I don't feel well I may shorten the workout or not run at
b) Cross Training
the last years cross-training has become a more important part of my
workout schedule. Bike, swim, weights, bodyweight exercises, you name
it. My schedule is way more varied than it used to be.
c) Increasing Mileage Safely
I always increase my mileage safely using the
guidelines of the following page:
d) Follow my
injury prevention rules
On the running injuries page on the website I
have listed a few injury prevention rules:
Now, this is not an absolute safeguard. But I hope this gives you a bit
of help when trying to prevent injuries.
On to the next issue: motivation.
Why is it
that some people can stick to their running programs and some
is it that some people are better at chasing goals, regardless of
whether their goal has to do with running, finance, career or
something completely different?
It is an interesting question
and given the big "self-help" sections in bookstores, it's an issue for
almost everyone in many areas of their life.
I am not going to play the Tony Robbins here, although I do agree with
some of the stuff he writes about.
motivation needs to come from within. You need to create the urgent
need to go out for that run. I can't tell you what that
need is, you
have to define that for yourself. It can be something like your
long-term health, who
you want to be twenty or thirty years from now.
You can try to
create leverage this way. A good example of this is the ALPO diet (an
borrowed from Tony Robbins).
Two women, friends, have decided to
battle their weight loss problem head on. They clean up their diet,
start exercising etc. The problem is that they kept on falling off the
wagon. The new regime would go well for a few days or a week until it
all becomes too hard.
They decide to make
a solemn pledge that the first person to deviate from their diet and
exercise routine needs to eat
a can of ALPO dog food.
The thought of that was enough for the two of them to stick to the
regime, you can imagine why.
what is your
ALPO diet? What is your big penalty
you'll face when you
don't go out for a run? What is your
big reward when you do go out for
Create a compelling enough reason and you will step out of that door.
It would be too painful not to.
What are your thoughts on this? Too airy-fairy or does it work?
helps you get out of the door?
I will leave you with those thoughts.
By the way, in it for the weight loss? Then check out this page:
I will talk to you again soon. In the next two, three weeks I am
implementing some changes on the website. Especially the marathon running section
is undergoing a review. It is getting a complete revamp.
I am also working on a free
ebook on marathon running. When it is available I will let you know and give you
the download link. Should be good. It is packed with good
info to help you success in your next marathon.
to you soon.
In the meantime, come visit my site often and happy running!
Best Running Tips
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