motivation | Complete Runner

Has the Rough Winter Impacted Your Training?

February 22, 2014 By Complete Runner

snow and winter

This winter has been plagued with record high snow fall and record low temperatures. Our fear is that your training may be behind or non-existent due to this crazy winter, and we want to give you some motivation so you’ll be ready for the upcoming running and walking season when the weather does decide to break.

If you are waiting for the cold and snow to go away before you get started training this year, who knows how long you may have to wait. The cold temps and icy roads are good excuses to push off our training for another day, but when that day comes we don’t want you to get discouraged that you didn’t start sooner. The longer that you push it off, the longer it will take you to get in shape.

Sometimes we just need is a friend to come along side us and tell us how it is, so being your friend here are some obvious things you can do right now to get going on your training:

Suck it up and Run Outside

Listen to Nike and “Just Do It.” Wear the right cold weather running tech clothes and some ice joggers to keep from slipping, and go outside and get it done. It is easier said than done, but most of the time the solution is quite simple, it just involves us taking the first step to make it happen.

Suck it up and Run Inside

If you can’t or won’t run outside, there is no reason that you can’t take it indoors. Find a local gym where you can run on a track or treadmill, or buy yourself a treadmill or elliptical that you can always use. This may not be your first choice, but you may be surprised on the quality of workouts you can do inside until the weather warms up.

Make a Commitment

Don’t only make a commitment right away to start running outside or inside, but commit to an upcoming race. Find an upcoming race on our race calendar, like the Pot O’ Gold on March 17, and sign up for it today. Registering and paying for a race today will motivate you to do what you need to do from now until the race to get ready, because who wants to make a fool out of yourself by not being prepared?

Whatever you need to do to get to the fitness you desire, go ahead and do it. Don’t let the weather be a distraction to your running goals in 2014.

If you want to make a commitment to an upcoming race to hold yourself accountable to a training plan, feel free to share in the comments below.

Photo by Flickr user dickuhne

Don’t Let the Cold Start to Spring Slow You Down

March 28, 2013 By Complete Runner

Running Motivation

Some of you are either thinking or speaking the following:

I can’t believe how cold it is outside.

It is supposed to be spring, not winter.

Last year it was 70 degrees on St. Patrick’s Day and it was barely 30 degrees this year!

Yeah, we know.

However, it is super important that you make sure you don’t let the cold keep you from getting started this spring. Now is the time to get excited about spring and that race you said you were going to run this year. It’s coming up, so you’d better get ready!

If you’re having a hard time getting excited about the spring there are a few things you can do. First, stop in the store and take a look at all the new spring apparel and shoes. The awesomeness is sure to get you excited, no joke. Second, don’t forget to register for that race you said you were going to do. Get it in the books now, on the calendar and paid in full, and that will help motivate you to get outdoors even when the weather isn’t cooperative.

Maybe you have been trudging along all winter and this “pep talk” doesn’t necessarily apply to you. If that is the case, we’re happy for you. Please come alongside someone who is having challenges and be the encouragement they need to get started this spring.

What about you? Are you having a hard time getting started running this spring, or starting to fizzle out? Feel free to share your thoughts in the comments.

The Crim is Over, Now What?

August 27, 2012 By Complete Runner

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.

If you just tried on your running shoes for the first time a few days ago, why not try them on again? 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 the Flint running calendar on I Run Flint, 5K Races in Michigan, or Run Michigan for upcoming Flint area races and 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 first ever Run4Wine registration fee increases on September 1, so consider adding this one-of-a-kind 4 mile event to your race calendar. Custom wine glasses are available to the first 300 that register, and you will have to register fast to grab one of the two dozen 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 8 in Saginaw), Capital City River Run (Sept 16 in Lansing), Brooksie Way (Sept 30 in Rochester), or the Detroit Half (October 21).

3. Set a goal.

Maybe you are looking ahead to Crim 2013, 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?

How to Get Motivated for Treadmill Training

February 2, 2012 By Complete Runner

According to the groundhog we will have to endure six more weeks of winter! However, we really haven’t had much of a winter yet so who knows what the next few weeks will have in store for us and our running. We may luck out and continue with abnormally high temperatures or we could get dumped on with a foot of snow. Remember, we live in Michigan.

Regardless of what the weather does or doesn’t do, it is likely we will have opportunity for several more treadmill or elliptical workouts before the weather finally breaks for good. If you’ve been training on the treadmill all along you may start to get a little antsy this time of year as spring is in sight but not yet close enough to grasp. We need to change things up a little and get motivated!

Getting Motivated

Did you know that some people come off from the winter in better shape than ever due to their treadmill training? The good treadmills have a built in coach to keep you motivated and on track, as well as heart monitors to keep you in your target zone. It is really easy to control your conditions on a treadmill by simply adding inclines or increasing the speed for a harder workout, or set it up for interval training with five hard minutes followed by a minute walk. Runner’s World recently posted a few videos of different workouts by Jeff Galloway that you could add in your training rotation to keep things fresh and new in your workouts.

Virtual Running

Something cool to really change it up and get you motivated on the treadmill is Web Racing, which allows you to “turn your fitness equipment into a fitness experience.” Just connect a sensor to your treadmill or bike and watch yourself on a TV screen compete against other athletes around the world. Move over Wii, this is the real deal and can really help to keep your workouts fun, interesting, and different when cooped up inside! Check out the video below to see Web Racing in action.

Whether you are trying to determine a new workout or interested in Web Racing to spice things up, Complete Runner is always here to help. We can show you how to get the most out of your treadmill to make your workouts the most effective they can be. Stop by today to get motivated and get through the unpredictable Michigan winter!