How to Stay Motivated to Exercise this Holiday Season

Here we are again heading into the holidays when some people expect to pack on a few pounds before they start all over again on January 1st, but it doesn't have to be that way. We can enjoy the holidays by embracing moderation while continuing to workout and make healthful choices most of the time. If you stay active this holiday season you'll come out on the other side happier and healthier! 

This time of year can be crazy, busy, wonderful and stressful all at the same time, but there is no reason we can't maintain our healthy lifestyle. Eating healthy foods and regular exercise help reduce stress and make us feel our best. Enjoying the family meals and dessert can bring us joy too. We can enjoy the best of both worlds. One way to fully enjoy the holidays is to find ways to stay active. Here are a few ideas on how to stay motivated to exercise this holiday season. 

TRACK FRIDAY

I love the idea of Track Friday instead of Black Friday. I always say that my favorite holiday is Black Friday, when I don't have to get out of my PJs all day and avoid retail establishments at all costs. I know some people enjoy the experience and the thrill of the hunt, but the crowds and chaos can be too much for me. I'd rather stay home and shop on Amazon (I don't even have to put on pants).

Track Friday is a great alternative to Black Friday. As they say on their site, "Shouldn't we be giving instead of just getting?" 

So this year on Track Friday, Join the movement by running or walking anywhere on Track Friday, or run with others by finding or starting a meetup. Start your own personal fundraising campaign, or support a campaign for a cause that you care for. Follow along on social media @trackfriday on Twitter and Instagram. Use the hashtag #TrackFriday when you post! Learn more at trackfriday.org

“On the day after Thanksgiving, let’s turn Black Friday into Track Friday, a day focused on charity, community, and health. ”

— www.trackfriday.org

This one may be worth putting on pants for. See you at the track. 

HOLIDAY RUN STREAK

Runner's World sponsors a Holiday Run Streak every year. The goals is to run at least one mile everyday between Thanksgiving and New Year's Day. It's a great way to stay motivated to lace up those shoes. The average person can probably run a mile between 7-13 minutes. Can you find 7-13 minutes everyday this holiday season? It helps establish a healthy habit during the holidays and even if you don't have time to put in a full workout, you know you at least completed one mile. Here are my tips for a successful run streak.

1. Tell your friends and family your commitment to complete the challenge. If you tell people about your plans, you may feel a bigger obligation to follow through. Tell me if you're doing it in the comments! Who knows you may motivate someone to take on a healthy challenge.

2. If possible, find a streaking partner. Hubby and I did it together in the past. Don't feel discouraged if you are going at it alone, it just shows your dedication. Besides, there is a whole online community completing this challenge, you can find your support online. Use #RWrunstreak to connect with the thousands of other runners completing the streak.

3. Having access to a treadmill is helpful on cold or extremely cold temperatures, but then again, hubby and I did a mile or two in the rain on our streak! Be prepared to bundle up! No treadmill necessary.

4. Listen to your body! If you are injured or sick, no streak is as important as making sure you are healthy and taking care of yourself. Be reasonable and take a real rest day if you need it.

5. Although this is technically against the Runner's World rules of the streak, It is OK to walk your mile for the day. The Runner's World streak police aren't going to pop up from behind the bushes and tell you to pick up the pace. A mile is a mile and sometimes your body needs the rest. Your challenge. Your body. Your rules!

6. I found that getting the run done early in the day was the easiest way to stay consistent. Sometimes it just means getting up a few minutes earlier. 

7. As the streak goes on you'll find it becomes a habit and you will really want to squeeze in your mile by any means possible. Stay with it, after a couple of weeks it will become second nature.

8. Join the other holiday streakers on Twitter with the hashtag #RWrunstreak. Post about your daily mile on Twitter, Facebook or Instagram and read about other runners completing the challenge. There is nothing like thousands of like-minded people in an online community to remind you that you are not alone!

9. Use the challenge to motivate yourself to stay active throughout the holidays, but if you miss a day it's no reason to quit, just pick back up where you left off. Again I may be stretching the official rules, but in the end I'd rather say I ran 37 out of 39 days than say I ran for 13 days but then had to quit. 

10. Have fun with it! 

Commit to a run streak this holiday season to build healthy habits and stay motivated this holiday season. WIll you run it with me? 
 

HOLIDAY-THEMED FUN RUNS

Santa Run Texas

An entertaining way to gather up your family or friends for a healthy holiday activity is to participate in a holiday fun run! Whether it's a Thanksgiving day turkey trot, a jingle bell run or a new year resolution run, signing up for a holiday-themed run can be a reminder that exercise is a fun activity for the whole family. Forget about your PR goals, let your stresses go for the day and just enjoy the run. These runs are often also charity fundraisers so you can do good for your community while burning some holiday calories. Break out your turkey costume or santa hat and prepare for the some of the most enjoyable races of the year. I'll be running a turkey trot here in Fort Worth. This Santa Run Texas in Plano looks like another fun holiday-themed event for my local DFW friends. When you sign up for the Santa Run Texas you can get a santa costume with your registration! How fun is that? Sign up and train for a race to stay motivated this holiday season. 

WINTER RUNNINGLAND VIRTUAL RACE SERIES

I'd venture to say that most major cities and even a lot of small cities host some sort of community holiday runs. But If you live somewhere that doesn't have a community event, I have the perfect solution for your holiday run needs.

If you are motivated by race bling (aka finisher medals) The rock 'n' roll marathon series is hosting a virtual run series called Winter Runningland. Run on the streets in your neighborhood, stay warm on the treadmill or meet up with friends at the track to earn finisher medals in this virtual run series. There are three virtual runs from now until the end of December and if you complete all three, you get a 4th bonus medal. You can run all three races for $99. It would make a pretty thoughtful gift for a runner that you love (hint hint friends and family).

A virtual run series is a great way to stay motivated to run through the holidays!

Nov 18 – Dec 04 / $29.99 - Winter Hat Medal

Dec 05 – 18 / $29.99 - Running Shoe Medal

This is my favorite one, so cute.

Dec 19 – 31 / $29.99 - Earmuffs medal

I am a member of the Rock 'n' Roll marathon rock 'n' blog team but all opinions are my own and I am not paid or required to post about this event, nor do I receive any payment or commission if you sign up. Just looks like a super fun way to stay motivated throughout the holiday season and add some new race medals to your collection. 

HOLIDAY-THEMED WORKOUTS

The Great Pumpkin Workout

Check out my pumpkin workout for a holiday-themed strength circuit that can be done in under 30 minutes. Do the pumpkin workout before you make your Thanksgiving pies. No pumpkin? You can replace it with any weight or medicine ball. (But what fun would that be?) Pumpkins not your thing?

12 Days of Christmas Song Workout

I also have a 12 Days of Christmas song workout that will prove to be both fun and challenging! You know the song..."On the twelfth day of Christmas my trainer sent to me..." 

My workout archive has a ton of bodyweight workouts if you need a few minutes of sweat therapy to destress. 

Did you get any ideas to stay motivated to exercise this holiday season? Will you join me in any of these fun activities? Any other ideas? How do you plan to stay active? Let me know in the comments. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Seven Ways to Improve in Running (That Doesn't Include Running)

In order to become a better runner the number one thing you should be doing is running. The first piece of the puzzle to get into place is consistent running because consistency is foundation of any successful plan. Slowly build a running base until you are running three to four days a week for five to six weeks. Once you build this base, you can start to think about working on speed, strength and adding more milage. Whether you are a beginner or an advanced runner there are ways to improve your running that doesn't include running. 

GET YOUR NUTRITION ON TRACK

Proper nutrition is important for all people to look, feel and perform their best, but for athletes it is even more important. Work to achieve a balance of healthy carbs, fats and proteins from mostly whole food sources to not only fuel your run, but to enhance recovery and feel your best. Follow the 80/20 rule to eat according to your goals 80% of the time and leave 20% open for foods that you enjoy but may not be optimal. I write more about it this in my Running A-to-Z post, D is for Diet.

GET ENOUGH SLEEP

Most of us don't have to choose between sleep and a workout, but if it came down to the choice of a one hour workout or one hour of sleep, how do you think the experts would advise you to spend your time? If you are not getting at least the seven hours a sleep that most people need, the answer is sleep. Going to bed at midnight and setting your alarm for 5am to workout is not doing your body any favors. 

Not getting enough sleep per night can reduce the benefits of healthy eating and exercise. When you don't get enough sleep, your cortisol (stress hormone) levels can rise, which can be associated with fat gain. 

In our busy lifestyles sleep is often is the first thing to get slashed, but knowing how important it is to recovery and improvement it should be given a higher priority, especially for athletes. 

BUILD REST & RECOVERY INTO YOUR WORKOUT SCHEDULE

Resting isn't laziness. Just like sleep, rest and recovery are essential to improving in running. Our bodies adapt, improve, get faster and stronger during rest, not during the workout. We need to allow our bodies the proper time to recover. This includes taking full rest days after hard workouts and alternating hard/easy days throughout the week. 

ADD STRENGTH TRAINING

My favorite topic which is the basis for this blog and my personal training business. Strength training for runners can make you a stronger, faster, less injury-prone runner. You don't have to become a gym rat to reap the benefits of strength training.There are plenty of equipment-free, quick and efficient strength workouts in the archives that you can try at home to get started. 

ADD STRETCHING/FOAM ROLLING

When you run and only run, you sometimes can develop muscle imbalances. You have overactive muscles that are working too hard and compensating for underactive muscles that are not able to do their job. One way to help prevent muscle imbalances is to strengthen the weak muscles (see above) and stretch/foam roll the overactive muscles. I recommend foam rolling before you run and stretching the overactive or tight muscles immediately following your run. Here is a post I wrote on foam rolling that may be helpful if you want to get started. 

GET ON YOUR MENTAL GAME

Running is as much as mental sport as it is a physical one. I am not suggesting that if you visualize yourself running fast that you will magically win your next marathon, but having a strong mental picture of success goes well with your physical training. If you think positive, act positive and ban those negative thoughts, it can make a difference in how you perform. I wrote more on this in a post called Running A-to-Z: M is for metal tricks for running. 

FIND AN ACCOUNTABILITY PARTNER OR RUNNING COACH

We all need support. Whether it is for accountability, emotional support or technical help, I suggest finding a partner or coach to help you stay on course (pun intended). Friends can be a great motivator to exercise. Sometimes we feel more obligated to others than we do to ourselves. We may not think twice about cancelling on ourselves for our daily workout, but if we know we have someone counting on us we are more likely to show up so we don't let them down. If you don't have any friends or family interested in exercise consider finding an accountability partner online, joining an exercise class, running group or hiring a coach. 

Any questions? I'd love to help. Let me know in the comments. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

All I Want for Christmas is a New Running PR

Hi, Friends. Welcome to a very special edition of Workout Wednesday! This year has flown by. I can't believe we are embarking on the holiday season once again. I love the end of the year to think about my goals for the upcoming new year, but also get a head start on achieving my goals. Why wait until January 1st to start working towards your goals?

The end of the year is a fantastic time to evaluate our accomplishments of the last year, to think about what went right and what we can improve on. I have a lot of goals for 2017 (maybe bigger and bolder than ever before in my life, it's both scary and exciting) but I'll use the end of November and December to start ramping up for those goals. 

I challenge you, no matter what your goals are for the new year, start thinking about the steps you can take today and throughout December to help get you there. When January rolls around (in a blink of an eye) you'll be that much closer to reaching your goals. 

Today we are talking about running goals. If you know me at all, you know that I am a huge proponent of strength training for runners. When runners strength train along with their running training, they end up stronger, healthier, faster and less prone to injury. 

I put together this four week strength & running schedule to increase speed. It has all the components of a well-balanced training plan. 

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Who is this plan for? This plan is intended for anyone who has a solid running base. If you have been running three to four days a week for five to six weeks this plan is for you. If you do not have that base yet, get a solid running base under your belt before starting this plan. 

Running

It goes almost without saying, if you want to be a better runner, you need to run more. Staying consistent with your running schedule is one of the most important things you can do to improve. Before starting this program you should have a solid running base. 

In the plan we have several running days:

EASY RUNS:

An easy run is done at conversational pace. It means what it sounds like, that you should be able to carry on a conversation during your run. If you are a beginner this may mean brisk walking. Easy runs are as important for building endurance and allowing proper recovery after hard workouts. 

INTERVALS/FARTLEKS:

Intervals are running workouts that vary the speed to allow for periods of high intensity work followed by recovery. They can be very effective in improving running economy as long as they are done properly. Always allow recovery days or rest days after hard interval work. Never do interval workouts back to back to allow for proper recovery and avoid potential injury. 

Interval Workout

Interval Workout

Fartlek

HILLS:

Hill training is a staple for running strength. One day a week of hill work can help improve speed and efficiency. 

Hill Training

LONG RUN:

Long run training is on the schedule for anyone training to run farther than a 5K (3.1 miles). A long run builds endurance and should be run 1-2 minutes slower per mile than your 5K pace. Long run distances should be increased by no more than 10% each week for three weeks before backing off the distance on the fourth week. A long run is typically anything more than an hour. If you are not training to run long, you can replace your long run on the schedule with any distance at conversational pace. 

Strength Training

Strength training for runners is so important, but it doesn't have to overtake your running schedule. In fact, if your goal is to be a better, faster runner, running should take priority. However, making time for one to two strength training sessions a week can lead to big improvements in your running. 

CIRCUITS:

The way a bodybuilder or power lifter strength trains is completely different than the way a runner strength trains. We train differently for different goals. We are not trying to pack on muscle, but rather increase strength and work out any muscle imbalances. We do a lot of circuit style, HIIT (High Intensity Interval Training) and Tabata-style strength training. These types of workouts help improve strength and endurance because you move from one exercise to the next with minimal rest. They are quick and effective. No need to spend hours in gym. 

Strength Training Workout

Strength Training Workout

Strength Training Workout

CORE (HIPS/ABS)

I separate core workouts from regular strength training because while you will do core work in your strength circuits, you should place special emphasis on making sure you build hip/ab strength. Remember that your core is not just your abdominals, it is essentially everything under your chest and above your thighs. Core work including hip strength is one of the most important things runners can do to avoid muscle imbalances from running and injury. These exercises are not always the most exciting, but they are essential, which is why I recommend adding them on at the end of an easy run day. 

Core Workout

Core Workout

REST

Arguably one of the most important components of a training plan is rest. Your body adapts to the stresses that you place on it during rest. That means your body repairs, rebuilds, gets stronger and faster during rest, not during the workout. If you don't plan for proper recovery you will never allow your body the time it needs to grow stronger. More is not always better. Rest means taking one to two full rest days a week and getting 7-8 hours of sleep at night. If you don't do these things, you could be sabotaging your results. Put in the work, but allow your body the recovery time it requires. 

Download the four week strength and running schedule PDF with clickable resources to running and strength workouts to improve your 5K time before Christmas!

Download the training schedule below to improve your speed by Christmas

Any questions? Let me know in the comments. 

Coach Lea

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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

5 THINGS I WISH I KNEW BEFORE I STARTED RUNNING

One of the great things about running is that you don't need a lot of training, equipment or time commitment to get started. You can just lace up those running-specific shoes, hit the road and TA-DA, you're a runner. That is not to say that you won't learn a lot of lessons along the way. These are five things I wish I knew before I started running so I wouldn't have had to learn the hard way. 

JUST SAY NO TO COTTON

Shirts, shorts and socks that are made of cotton material absorb water (aka sweat). If you run in cotton you'll end up with heavy, wet, sweat-stained clothes or blister-primed feet. Synthetic apparel wicks away moisture so the sweat is pulled away from your body. Look for man-made fabrics with wicking properties for the most comfortable running experience. (Can someone delete those old internet race pictures of me where I looked like I peed my cotton shorts?)

HAVE PATIENCE

Be patient with your progress. In order to avoid injury, burnout or overtraining, slow progression is ok, in fact it is the goal. It is natural for new runners to want to run too much and too fast. If you get injured you'll get knocked out of the game before you ever had a chance to start.

As general rules you should never increase your mileage by more than 10% each week and never increase intensity (speed) and distance (miles) in the same week. Increase your mileage for three weeks in a row then back off the fourth week for recovery. Endurance and speed will come. With time, patience and persistence you can achieve all your running goals, it just doesn't happen overnight.

LEAVE YOUR EGO AT HOME

No one cares about your running pace except you. You probably won't come in first place at any race. You probably won't come in last place either. (If you do, good for you for spending the maximum time on the course and getting the most of your race entry fee.) There will likely always be someone faster and someone slower. Never apologize for being a slow runner or say that you're not a "real" runner. You'll learn pretty quickly that running is a race against yourself and your former self. To "win" at running you mostly just have to overcome your own brain. 

RESTING ISN'T LAZINESS

Your body adapts (aka recovers and grows stronger) during rest, not during the workout. If you never rest, you never allow your body the recovery time it needs to repair and rebuild. Taking scheduled rest days is essential to becoming a successful healthy runner. Listen to your body. I have found as I am getting older (old-lady talk) I need more rest days than I did even five years ago. This is normal. I'd rather take an extra rest day than get injured and not be able to run for weeks or months. 

DON'T JUST RUN

If you've been reading this blog for any length of time you know that I am a huge proponent of strength training for runners. Why? Because for years I was a runner that only ran. I kept getting injured, sidelined and I plateaued in my running progress. I started strength training in addition to my running and became a stronger, less injury-prone, well-rounded athlete. I was a runner first who fell in love with strength training and the benefits much later. Strength training can be a game changer for beginners and advanced runners alike.

What are some things you wish you had known before you started running? Any questions? Need help with a running plan, strength training session or both? Let me know in the comments if I can help and check out my coaching services page.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

Check Your Form: Proper Running Form Checklist

Running is one of those great sports that doesn't take a lot of equipment, gear or know-how to get started. Most people can strap on a pair of decent running shoes and hit the streets to begin their running journey. The more that we get out there and practice the better we get at it. 

When you run with proper form your body moves more efficiently through the motions. You can run longer and harder with less risk of injury when your form is in check. How's your form? 

You should embrace your natural running mechanics and make any changes to your form slowly over time. If you find that you need to make a lot of changes, choose one at time and practice it until it becomes second nature before moving on to the next correction. Here are six easy fixes to your form that can result in more efficient running.

Running Form

NECK

Keep your neck straight with your eyes looking straight ahead. Avoid looking down at the ground.

SHOULDERS

Shoulders should be back and relaxed. Drop your shoulders, do not shrug up towards your ears.

ARMS

Arms should be at 90 degree angle. Pump arms forward and backwards, do not cross arms over the front of body.

ELBOWS

Elbows should be kept close to your sides, do not allow them to flare too far out to the sides (aka Phoebe Buffay). Don't do this...ha ha.

HANDS

Hands should be unclenched. Imagine holding a single potato chip between your thumb and forefinger.

FEET

Your feet should land directly under your center of gravity, not far out in front. 

So how did you do? Is your form in check?

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.