I can’t be bothered to run. I don’t want to get up out of my warm, cosy bed into the cold dark morning. One missed run won’t hurt. I’ll run later instead.
I know that if I can push through that first mile warm up, then I usually fall into the rhythm, find a good pace and start to control my breathing. Once that first mile is over, I know I’ll enjoy the run.
Why is the first mile so hard?
Wounded Warriors Canada is a non-profit organization that helps Canadian Forces members, serving and retired who have been wounded or injured in their service to Canada. They help find therapeutic programs and solutions for military men and women in need. Currently, their primary focus is on mental health and, particularly, the staggering impact of PTSD and Operational Stress Injuries.
To provide increased public awareness and financial support for Wounded Warriors Canada, the “Wounded Warrior Run BC” (WWRBC) was created. A team of dedicated runners will relay run the length of Vancouver Island for six consecutive days, starting Monday, 20 Feb 2017 and finishing Sunday, 26 Feb 2017. The journey will begin in Port Hardy and end in Victoria. Covering in excess of 700 km.
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Have you ever wondered what else exercise affects besides your muscle? Believe it or not it affects your brain! Don't believe me? Try a few experiments on yourself. Pick a day when you are feeling not so motivated to do anything and go for a ten minute walk or run, do yoga, weight lifting or whatever your choice exercise is. Then see how you feel when you're done. Then pick a day when you're feeling angry or frustrated about something or kind of down and do the same. What were your results?
Let’s start with one of the most practical immediate benefits of breaking a sweat: exercise combats stress. Exercise is a powerful way to combat feelings of stress because it causes immediate increases in levels of key neurotransmitters, including serotonin, noradrenalin, dopamine and endorphins, that are often depleted by anxiety and depression. That’s why going for a run or spending 30 minutes on the elliptical can boost our moods immediately—combatting the negative feelings we often associate with chronic stressors we deal with every day.
Exercise improves our ability to shift and focus attention. In my lab, we have also demonstrated that exercise improves our ability to shift and focus attention. Even casual exercisers will recognize this effect. It’s that heightened sense of focus that you feel right after you’ve gotten your blood flowing, whether it be a brisk walk with the dog or a full-on Crossfit workout. These findings suggest that if you have a big presentation or meeting where you need your focus and attention to be at its peak, you should get in a workout ahead of time to maximize those brain functions.
Back on Track
Even the most devoted runners can get sidetracked from their routine by crazy deadlines, long-awaited vacations, or (worse) nagging injuries. But rather than fret over how long it's going to take you to return to speed, it's important to keep such detours in perspective. “You shouldn't feel guilty about taking a break from running,” says Marissa Tiamfook, a running coach based in Los Angeles. “Focus on the fact that you want to get back out there.” If for whatever reason your running shoes have gathered dust, here's how to get back on track.
SIDETRACKED BY: A jammed scheduleYou've ditched your workouts to make time for longer hours at the office or to plan a big event. The time away from exercising has left you tired and grumpy. “Science has proven that running is a potent stress-buster,” says Tiamfook. “But once momentum has stopped, it's hard to crank it up again.”
SIDETRACKED BY: A jammed schedule
COMEBACK PLAN: Sign up for a 5-K
SIDETRACKED BY: Postrace slump
COMEBACK PLAN: Set a new goal
SIDETRACKED BY: Vacation
COMEBACK PLAN: Dress the part
SIDETRACKED BY: A budding relationship
COMEBACK PLAN: Exercise together
SIDETRACKED BY: An injury
COMEBACK PLAN: Start slow
Force of Habit
1 Set a Cue
2 Reward Yourself
3 Repeat Read Original Article Here…
The 25 Golden Rules of Running
1. The Specificity Rule
The most effective training mimics the event for which you're training.
2. The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
9. The Conversation Rule
You should be able to talk in complete sentences while running.
12. The Seven-Year Rule
Runners improve for about seven years.
Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. “My seven-year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started,” he recalls.
15. The Sleep Rule
Sleep one extra minute per night for each mile per week that you train.
So if you run 30 miles a week, sleep an extra half hour each night. “Sleep deprivation has a negative impact on training,” says David Claman, M.D., director of the University of California-San Francisco Sleep Disorders Center. “The average person needs seven and a half to eight hours of sleep, so increase that amount when you're training.” The 25 Golden Rules of Running | Runner's World