Hey there Dolphin readers, I’m back with several tips to help keep you on track. Remember to make time to continue your routine; it will only help you feel better, even if you simply start with walking half a mile and building from there. My grandma began joining me three evenings a week doing just this during the summer. In a month she was walking a mile and a half! — something she thought was impossible. She felt great; her blood pressure and cholesterol were stabilized, plus we got to spend more time together. Now you get out there and do the same!
1. Change up your scenery during training.
When I first started “jogging” I was determined to go only to the high school track. I was purely focused on, “Jog the straights and walk the curves.” Yes, I just had a flashback to 8th grade. While that helped me in the first weeks to get into gear and help determine race pace, it did not help me when it came down to the nitty-gritty – the day of the race. I had been training on Astroturf and now I was jogging on concrete. Doesn’t add up. So – mix it up, jog around your neighborhood, park, bay front, track, beach… I especially enjoy jogging at Lighthouse Beach in Port Lavaca. This tactic also helps to lower your percentages of getting shin splints.
2. Don’t be in a hurry.
The first couple of races I attended, I was fixated on being up front. Don’t be. I would wear myself out early on then wonder why I felt the need to walk mid-race. Don’t worry about being ahead of the pack. Keep race pace, then increase your pace towards the end and you’ll be surprised how many joggers you pass up towards the end.
3. Open up your stride.
I was able to shave 45 seconds off of my time just by opening up my stride. As soon as I hear my Nike + iPod inform me that I’ve reached the 3rd K – boom – I open up my stride. A simple tactic that shaves seconds off fast!
4. Motivation is key.
After several months of walking or jogging, you need to keep motivated and provide an incentive to continue your routine. Many of my running buddies inspired me to add to my routine; plus it helps to strengthen your core. Don’t just walk or jog; try yoga, bike riding or simply get yourself a couple of weights and do a couple of reps while watching your favorite TV show.
5. Keep your chin up.
Very important! Muy importante! I have a tendency to jog and stare at the ground. This is not ideal, folks. It took me five months to break myself of this habit, and I am happy to report that I have finally done so – not to mention shaved another 45 seconds off of my time. Every little bit counts! One thing that I like to do (especially when jogging at Lighthouse Beach) is focus on a post in front of me, 100 meters away. Once you reach that, move your focus target up another 100 meters. You’d be surprised how fast it goes by… take it a little bit at a time and you feel better about your time. Don’t think of it as, “Let’s jog this entire 5K.” Simply take it 100 meters at a time.
6. Create a Run! Run! Run! Playlist:
Last but not least – here are several songs you’ll find on my iPod playlist which I’ve appropriately entitled, “Run! Run! Run!” They provide a good beat, help inspire me and make the time go by super fast! Plus, on race day you can turn on your Nike +iPod and select this playlist. The key is to choose enough songs to cover your targeted time. Start out with your most mellow song and increase from there; it’s all about the beat!
“Ain’t Going Down (Til the Sun Comes Up),” Garth Brooks
“Gasoline,” Audioslave
“Toxic,” Britney Spears
“So What,” Pink
“Jump Around,” House of Pain
“Seven Nation Army,” The White Stripes
Special thanks to all that sent emails regarding the first tips article and inspired me to continue my routine!
