Don’t stop running or walking because the Crim is over.

We hear about this every year after the Crim.  Spring and summer come around each year and everyone is excited about the Crim.  Some people sign up for the Crim Training Program, and others train on their own.  Others don’t train much at all, dig their running shoes out of the closet the morning of, and show up at the race.

Then, the Crim is over.

A lot of people throw their shoes back into the closet until next year.  It isn’t accurate to say that everyone does this, or even a lot of people, but this is the typical story for some people.  Does this sound like you?

If you are considering retiring until next spring or summer, consider this: Now is the perfect time to continue running.

If you have been training, even sporadically, you’ve built up some mileage and endurance over the last several weeks.  Keep it up!  Don’t quit now.  Why not consider a healthy lifestyle of running or walking regularly?

Below are 4 Actions to Consider after Running or Walking the Crim:

1. Sign up for an upcoming road race

Keep the momentum going by signing up for an upcoming race.  Check out Run Michigan for upcoming races across the state.  The fall is one of the best times to run, so don’t stop now.  Don’t mind our shameless plug, but the 5th Run4Wine will be better than ever, so consider adding this one-of-a-kind 4 mile event to your race calendar.  Custom wine glasses are available to the first 400 that register, and you will have to register fast to grab one of the 100 or so remaining.

2. Consider a fall half marathon

If you just finished the 10 mile Crim, why not get a half marathon under your belt?  It’s only another 5K past the 10 mile, so a few more weeks of continued mileage and you will be all set to go.  Consider the Run For Your Heart (Sept 10 in Saginaw), Capital City River Run (Sept 18 in Lansing), Brooksie Way (Sept 25 in Rochester), or the Detroit Half (October 16).

3. Set a goal

Maybe you are looking ahead to Crim 2017, or wanting to train for that marathon you’ve always wanted to do.  Whatever it is, find something you want to accomplish and write it down.  Make sure your goals are SMART (specific, measurable, attainable, realistic, and timely).  Once you know where you want to be, look at where you are now and determine what you need to do, and when, do make it to your goal.  It also helps to have encouragement and accountability, which leads up to our next and final point.

4. Join a running or walking group

Motivation and accountability from other like-minded runners or walkers will keep you on track and help you to reach your goals.  Create an informal running or walking group with your co-workers, friends, or family, or join a group like Riverbend Striders or Flint Area Year Long Running/Walking Group.  You’ll meet some new people, have fun, and continue running or walking.

These are definitely not the only things you can do after the Crim, but a good place to start.  All we suggest is you don’t hang up your running shoes until next year, but consider a healthy lifestyle that includes regularly running or walking.

What action have you decided to take?

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What are positive affirmations? They are statements that we tell ourselves to provide encouragement. Yes, it’s true, we all talk to ourselves. This is normal and an important part of our psychological well-being. What we say to ourselves is crucial to how we feel and how we act. Positive affirmations help athletes with self-talk and preparation for participating in their sport. They are short, simple statements that athletes tell themselves during an event. A way to construct positive affirmations is to first identify negative statements you have said to yourself during a run or walk. Then, take the negative statements and reframe them into something positive. Often times, if I am struggling during a run, I will remind myself that difficulties occur and that they are normal. Working through difficulties is a part of long distance events. The challenge becomes how we replace negative thoughts with more positive thoughts. It is important to construct affirmations in the present moment that focus on our goals. For example, when I am struggling during a long run, I may say to myself that I am feeling terrible and I want to stop.  However, during these times, I will repeatedly tell myself, “going long, feeling strong”. This is a simple reminder for me to focus on positive thoughts that will support and encourage positive feelings and outcomes.  What works for you?

*Mark Jagos LMSW, is a licensed clinical social worker, sports performance counselor, and personal consultant who has participated in numerous marathons and local races and counsels athletes in mental training for sports and exercise. To schedule an appointment please call 810-624-7631.

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