Here’s a dumb question, but I’ll ask it anyway. Do you ever get tired during a run and think, boy I’d like to just walk for a while?  Of course you have. So what can you do? Watch and wait.  …and keep running. Let me explain.

Watch and Wait

Caveat: If you are very winded you might want to slow it down a bit, perhaps walk for a bit so you can catch your breath. Better to get your breathing under control so that you can start up again and finish your run.

But if you’ve got run of the mill tiredness, you might want to hang in there.  When you find yourself getting tired either mentally and/or physically, set aside your judgment for a bit and wait it out. Chances are you’ll find your energy cycle back up again within 5-10 minutes.

Really.

You see we have energy cycles that ebb and flow during a run. The body is working to release energy through many different chemical reactions. It’s not necessarily an even output of energy, so hang in there and wait for the next wave of energy to boost you.  These are not necessarily large changes in energy availability, but if you pay attention it will be enough for you to notice.

Let Go of Judgment

When we watch and wait, instead of making a negative judgment (Ugh, I’m so tired) we give ourselves the chance to bounce back. Next time your energy lags, try a running mantra that will GIVE you energy instead of stealing energy. Try:

• I have all the energy I need.
• My body is releasing energy for me to use.
• I can do this. Slow and steady wins the race.

This is something to watch for during your next run. Your body is an amazing machine. Treat it well and it will serve you well. Eat well and get enough rest, and enjoy being able to run!

Please Share

What is your experience with pushing through running challenges? We’d love to hear your story!

Thank you in advance for commenting, or sharing this with your friends via social media!

Thanks!

Has your run become just another task on your to-do list that you need to check off so you can then do the next thing and the next and the next? Does it feel like a dreaded obligation? If so, you can change this and in doing so you can make running enjoyable, as it should be!

Why You Run

Think about this for a moment: why did you start running in the first place?

There had to have been some benefit, some goodness that you gleaned from it. Maybe you wanted to be healthy, to lose weight, meet new people, or maybe you’ve been running so long you’ve forgotten.

Chances are that when you got into running, you experienced even more benefits than you initially were seeking. These might be things like the runners high, more balanced moods, high sense of accomplishment, confidence, the feeling of a strong body, the exhilaration of breathing fresh air, time to listen to your music, and many more.

All of these benefits are what we need to reconnect with in order to get the joy back into our running. Here’s a few ways you can do this:

1. Meditate on it. Before your run take a couple minutes to close your eyes and think of a few of the benefits you receive from running.
2. Write a letter to “My Dear Running.” This may sound silly, but it can help you to FEEL the goodness you receive from running by writing a letter “to Running” to express your gratitude and anything else you’d like to say. Heck this could become a running journal which would also be a great habit. It makes it more personal, which in turn makes it more joyous.
3. Make a List. Write out an extensive list of all the benefits you receive from running. Write down every single silly thing. (my thighs don’t rub anymore, feeling the wind on my face, being part of the “running club,” you name it!) Keep it posted near your sneakers or the door. Add to it from time to time and be sure to read it once in a while too!
4. Be Present. While you run be there. Don’t be worrying about your task list or your problems. Be in the moment. Engage all your senses. Focus on how you feel, what you are seeing and sensing. As thoughts arise, bring yourself back to the moment and all the good things that exercise is doing for you.
5. Positive Intention. Think positive encouraging thoughts. Give yourself praise for running no matter how slow. Remember, you’re running while most people are not. That in itself is huge! With every thought that arises, choose to see it from the positive perspective. This magnifies your energy as opposed to seeing the problems which actually steals your energy!
6. Incorporate Running Mantras. These phrases used repetitively as you run serve to bolster your mind and your energy. And they really work!! You can also use Life Improving Mantras as well.
7. Take a Day Off. Allow yourself to miss running, to rest, or to move your body in new ways. Using other muscles in other activities will enhance your health and your running.
8. Improve Your Rest. Make sure that you are well rested and supplied with what your body needs. Don’t run hungry or thirsty. Don’t run if you are tired. You’ll run yourself down and running will not be fun. Instead take a nap, take a day off, eat a banana, and drink some water. You wouldn’t drive a car without gas. Make sure your body is set up for success before asking it to perform.
9. Listen to Music. A lot of people already do this, but if you don’t, you might want to consider it. Your favorite songs can really make a difference! Get an ipod and enjoy some musical joy while you run. Conversely, if you always listen to music, try it without sometimes. Clear your mind and enjoy nature.

Running should be something joyful. There’s no need for it to be drudgery. Change your thoughts and you can change your experience!

What do you think? Please share your experience and thoughts in the comments.

If you enjoyed this, please share it with your friends on Twitter or Facebook or via Email.

Thanks!

The last 2 days I ran later in the day than usual and boy my head felt like it was being melted in an oven. So today I decided to try the Bandana Cooler. It worked great! Here’s how to make one yourself. (Read all the way through to the end of the article for a funny anecdote.)

How to Make a Bandana Cooler

1. Wet a baseball hat.

2. Take a bandana or any piece of cloth. I used an old cut-up t-shirt.

3. Place 3 ice cubes inside in the center on the lower edge.

4. Roll up the ice cubes in the bandana.

5. Wet the bandana.

6. Wrap the bandana around the wet baseball hat on your head. (The visor keeps the bandana from falling down and the wet hat keeps your whole head cool.)

7. Tie in the back.

8. Enjoy your run!

How the Bandana Cooler Works

As you run, your body heats up and so does your blood. As your heated blood passes by the ice cubes in the bandana cooler, that blood becomes cooled. As that cooled blood circulates back through your body, your entire body becomes cooled. Pretty cool huh?

Tips for Using the Bandana Cooler

1. Don’t worry about the cool feeling at the beginning of your run. Once you heat up, your head temperature will equalize from the hot blood circulating to your head.
2. Adjust the level of cold:
   1.  You can skip wetting your hat for a less cold experience.
   2. For more cold you can add more ice cubes.
3. Adjust the level of cold while running.
   1. Move the hat from side to side if needed.
   2. Move the brim of the hat up and down if needed.
4. If more comfortable you can move the bandana to around your neck instead.

Fancier Bandana Cooler Supplies

If you want you can get supplies made specifically for this bandana coolers. Here are a few:

Bandanas

Reusable Ice Inserts

Reusable Cooling Headband

Bandana Cooler Funny Anecdote

When I told my 8 year old son about the bandana cooler, his response was, “Mom, why don’t you just put on a ninja suit and fill it with ice cubes. You can be the Ice Ninja.” I don’t know about you, but that one had me rolling. So for those of you who think that might be a good idea, I found this Ice Vest on Amazon!!   …..actually this might not be a bad idea on super hot days! If anyone tries it, let me know!

Please Share!

Please let me know if this works for you and if you have any tips to share or questions to ask! Comment below! Thank you!

Thanks for sharing this with your friends on Twitter and Facebook!

 Image By Jeep-people

Summer is rolling in today with a roar! So what better time to learn about how to handle the heat while running. Here are some tips that will keep you safe and cool while running in the heat.

Tips for Running in the Heat

1. Run early in the day. This is usually the coolest time of the day and ozone is usually at it’s lowest levels. Second best time would be just after sunset. If you run at dusk or after dark you might want to wear a reflective belt just to be on the safe side.
2. Take time to get used to the heat. It takes approximately 2 weeks to acclimate to a new climate. During this time keep your runs on the slower side.
3. Take it slow. Running in the heat is more taxing on your body and overheating is a danger, so allow yourself a slower pace. Listen to your body. See pace adjustment guidelines below.
4. Hydrate! This one is obvious, but if you are experiencing unusual fatigue either during or after your run, then this is a sign that you probably need more water. A good rule of thumb is to drink 16 ounces of water for every pound you lose during a run. (weigh yourself before and after to measure this) If you are going for a long run, you might want to bring a water pack with you. If you’ll be running for longer than 45 minutes you might want to drink a sports drink for electrolyte replenishment.
5. Avoid diuretics. Caffeine and alcohol increase your urine output and when you combine this with sweating you can be at risk for dehydration.  Watch for hidden caffeine too in medicines, chocolate, and sodas.
6. Wear light colored loose breathable clothing. I used to think that wearing cotton was the answer, but I have found that on the hottest days, exercise clothing that is made to breathe really does help me stay cooler.
7. Wear Hat and Sunglasses. Dunk your hat in water before heading out. It will act like an air conditioner as you run. (This is my favorite tip. It works so well!!)
8. Bandana Cooler. Wet a bandana. Place some ice cubes in a row in the center. Roll the bandana up into a tight tube and tie around your head. This will help keep you cool while you run.
9. Refuel your electrolytes naturally. Have a banana or avocado along with something a little salty like tomato juice after your run.
10. Wear sunscreen if you’ll be running in the sun. Use a sweat-proof kind that won’t drip down into your eyes.
11. Choose a shady route.
12. Run Indoors.  This addition is thanks to Nick of Fitness Fundamentals! Thanks for this great suggestion!
13. Choose a route where there is a breeze. Examples are in a park or near the water.
14. Get Wet! Look for any opportunity to run through a sprinkler or splash some water on your face and head during and after your run.
15. Take walking breaks. If you feel yourself struggling too much, take a break.
16. Pay attention to the weather report. Pay attention to the heat index measurement which tells you what the air temperature feels like. (See Heat Index table below) It combines air temperature and humidity. If there are warnings about outdoor activities then consider running indoors at an air conditioned gym or wait until it is cooler. And on the worst heat days, take a day off and do something fun instead -like swimming!
17. Watch for signs of heat exhaustion and heat stroke. This can be fatal so you should take it seriously. If you notice any of these signs, you should stop running and either walk home, get a ride home or seek medical attention depending on the severity:

• Headache or excessive heat buildup in your head.
• Dizziness, lightheadedness, or a confused feeling.
• Weak muscles or loss of muscular control.
• Over-sweating or lack of sweating.
• Hot and/or cold flashes.
• Extreme body temperature, above 104 degrees F.
• Nausea, muscle cramps, vomiting, dizziness.

Pace Adjustment Guidelines

Check out this helpful guide to how much you should reduce your pace in varying heat conditions from Over40Runner.com.

Heat Index Table

Please visit BadWater.com for more info on taking the heat index measurement into account. Here is a table of the heat index values. Any heat index value over 100 is dangerous to run in.

Be safe, stay cool and remember to have fun and smile!

Please Share

Do you have any special tricks that you use to stay cool? I wonder if a mantra could help? Please share in the comments below!

And if you found this post valuable, please consider sharing it with your social network on Twitter, Delicious, or Facebook! Thanks!

I’ve been so excited to write this article because I have found running mantras to be so helpful that I want to share them.  Included here are mantras for beginning to experienced runners that will help increase your enjoyment, enhance performance, and keep you going when it gets tough. Click through to check these out!

What is a Running Mantra?

A running mantra is simply a phrase or word that you repeat mentally while you are running in order to achieve a certain goal. My first running mantra back in high school was a little pathetic, but it kept my mind off the difficulty and helped me to keep going. It was simply counting to 8 over and over again. It was rhythmic and hypnotic and even thought it sometimes was annoying to myself, it had a certain power. The mantra was a vehicle that carried me on when I would have otherwise wanted to stop.

When I got back into running for the second time in my life, about 5 years ago, my new mantra was “Lifelong Runner.” What this meant to me was: “It is OK to go slow if I need to. It is OK if I miss a day or even a week because I am sick. It’s all OK because I am a Lifelong Runner. As long as I have legs that can jog, nothing can stop that, especially my, at-times, doubting, anxious mind!”

Mantras for Runners

Try these mantras on for size. Modify them. Create your own. Let them carry you forward to whatever your goal may be. In fact, let your running or life goals be the place from which your mantra springs.

Beginning Runner Mantras

1. Counting to a certain number. Repeat. Repeat.
2. I am a Lifelong Runner.
3. I can do this.
4. I am a runner.
5. Born to Run.

Running Mantras for Tough Times

1. I have everything I need to complete this.
2. The energy is there. I release it to use it.
3. I am strong.
4. Strong. Energy. Relaxed. (repeat)
5. All I have to do is manage this moment. (Borrowed from”Slow Burn“-great book on running.)

Running Mantras for Racing

1. Race my pace.
2. Stay on pace.
3. Calm, focused, strong, steady paced.
4. I run my own race.
5. Counting works here too.

Running Mantras for Slow Days

1. Completing is Succeeding.
2. I only need to finish. No need for speed.
3. All miles are good miles.
4. What I can do is always good enough.
5. Its just one mile 3** times. (**insert your number) (Also from “Slow Burn” by Stu Mittleman)

Please Share

Do you use a mantra or any kind? If so, what is it and how does it work for you? I’ll add all readers suggestions to this post! Please share your thoughts in the comments below and please share this article with your running friends! Thank you!

Whether you are a new runner or have been doing this for a while, a neat thing to do is to track your running. Aside from being able to see your accomplishments, you’ll also be able to analyze your running to improve performance, and to understand and heal injuries. You can use the old fashioned paper method or you could use a program. There are online programs and stand-alone programs. I will review few for you here.

Running Tracking Programs

There are several different kinds of programs and to determine which will work best for you, you should consider your needs.  If you simply want to be able to track your miles you might want to try an Excel based template. I’ll have some recommendations for these type of programs at the end of this article.

If you want to be able to log your run online from any computer or from your smartphone, then you’ll want to check out some online programs. Most are free with a cost for companion smartphone apps. Most of these programs also have a “pro” version which will have more features. You can usually get all you need from the free version.

Online Running Training Logs

LogYourRun

LogYourRun.com – This is my favorite online running log. For me it is the simplest to use, very intuitive, easy to read screen, and not a lot of ads. It allows you to track your runs and routes. A very neat feature is the customizable training programs for getting ready for any length race from beginner to experienced runners. You can import running data from 18 different training logs including Garmin Connect for your Garmin Forerunner. Also included are local clubs, local routes, forum, and blogs.

Here is the LogYourRun companion iphone app. You have full access to your music while using the app. Log your run via GPS, send it back to the website, view your training program and much more.

Running Ahead

RunningAhead.com is an awesome online tracking program for logging your runs and creating training programs. Actually this program is tied as my favorite. It’s totally free and very easy to use. You can download your Garmin Forerunner data right into this online site. Also you can import from excel and other popular logging programs such as Runners World and Polar. You can create your own training program. The only downside is they don’t have any premade training plans. Lastly there is a great forum and the ability to communicate with other users. If you use Garmin Forerunner this is one you should definitely check out.

Garmin Forerunner

Garmin Forerunner is a powerful training watch with a companion program to which you can upload all the data that your watch records about your workouts. Will track speed, distance, heartrate, route via GPS, pace data, lap info and much much more. All of this data can be uploaded and then analyzed in their companion Training Center software which is compatible with both PC and Mac. Or you can upload it to Garmin Connect, their online tracking application. Click through to see full description, other styles, and demo video. As mentioned above, you can also import your Garmin data into the online logging program RunningAhead.com.

MapMyRun

MapMyRun.com is another online running tracking program similar to LogYourRun. The difference is that this online program has additional feature such as logging your food for the day. You can also share with friends, find groups, and share photos. You can also join “challenges” to win prizes, and search for events. Training programs are offered (for both running and cycling), but you must upgrade to their premium level to enroll in the training programs.

Here is iPhone app for MapMyRun. You have full use of your music while using this app that allows you to track your run via GPS. All the online features are available with the iPhone app.

RunKeeper

RunKeeper.com is another online running log. You can sign up using your Facebook login or simply as a new user. This app is big on integrating with social media. You can track many different types of activities: running, cycling, x-c skiing, swimming, rowing, elliptical, and more. I wanted to like this one, as it has a very nice clean look. There were some errors trying to edit a workout and the map routing feature wasn’t as robust as LogYourRun and G-Maps Pedometer (below). As far as I can see there are no companion smartphone apps to go with this

G-Maps Pedometer

gmap-pedometer.com is a very basic online tracking program that allows you to log your runs and routes. You can also use it to simply map out routes for running, cycling, or walking. I like this program for it’s simplicity, but it can be a little buggy sometimes where it gives error messages for no reason. So that probably sounds bad, but I still recommend checking it out if you’re looking for a basic online running tracking program. There is no iphone app for this program at this time.

Running Training Tracking Programs – Standalone

I tried to find stand-alone programs that allow you to track your running, but I didn’t find any.  I didn’t search that hard, but I think most people will want to use online programs these days that tie into their smart phones and their computer. If anyone knows of good stand-alone programs, please share that info in the comments and I’ll add it to this post.

Running Training Tracking Programs – Excel Based

Running Log

Running Log by David Hays is a free excel tracking template that you can download to track your running. I used this and like it very much. It is basic, but has many built in tracking features that are great to have such as logging miles on each pair of sneakers, weekly, monthly and yearly totals, breakdown by type of run, and much more. It’s free so check it out.

iPhone Apps for Tracking Running Logs and Training

Here are iPhone apps you can use to track your run and often you can also track other types of workouts.

RunMeter

JogLog

LogYourRun

MapMyRun

Please Share

What is your favorite running tracking program? Do you have any opinions on the programs featured above? We’d love to hear from you! Also, if you found this valuable, please share it via email or your favorite social network below. Thank you!

I was at the gym today and a older gentleman came up to me and said, “You should try smiling. It will make it easier.” This was right in the middle of a set of bicep curls which I was having some trouble with. He had a playfulness in the delivery of his comment and my smile complied immediately partly because I felt a little foolish. So I continued to smile through the rest of the set and you know what? This guy was right!!

This was a big aha moment for me!

You Might Want to Sit Down for This Aha Moment

I realized that I do keep a somewhat serious face on while working out, probably because there are all these big muscly guys there who are working out in a very serious manner. I wouldn’t want them to think I wasn’t serious too. I wouldn’t want to break the code of seriousness. Wouldn’t want any kind of joy or perceived silliness involved in weight lifting……Seriously? Nah! That’s bogus!

Why be serious? Why not have some fun with your workout. It truly did make the rest of my workout measurably easier!! Seriously! (I should have known this as it is a direct offshoot of my recent post on No Brain, No Pain – how to lessen the pain and discomfort of running!)

So here is my advice today for your run, your weight workout, or really for whatever you are doing:

SMILE!

It gives you power! And who couldn’t use more of that! You don’t have to be silly, but if you are feeling any kind of joy from your music or a thought, then let it out on your face with a smile! Try it and please let me know how that works for you!

Please share your comments below!!!

Over time running gets easier.

Our heart, lungs and muscles get conditioned. We can go farther without stopping. And hopefully some of the jiggling of fat goes away which makes things a lot easier!

But it also stays difficult.

There’s the breathing. Heavy. Sometimes there’s the tired tree trunks, I mean legs. And then there is the ever challenging mental struggle of staying focused, not quitting, and gently pushing ourselves to do a little bit better.

But at the end of every run is the sweet satisfaction that makes it all worth it. So can we make the running part easier? Sometimes we can. This is what I’ve noticed.

Running in a Day Dream

Did you ever notice that when you are running, sometimes you will have gone a certain distance and then you “wake up” from a daydream to the fact that you are running? Now this is not to say that you completely forgot that you were running, but your brain was busy thinking about something else.

The neat thing about this is that the discomfort or difficulty of running is diminished or negated during such reverie. The brain was not focused on the running. No brain, no pain!

So how can we do this more often? Well you certainly can‘t try to forget that you are running. That’s like trying to not think of a pink elephant if I say “Don’t think of a pink elephant.” But what we can do it set our mind to focus on something other than running.

So what should you think about? Here are some suggestions. With each of these, really go as deep as you can with the power of your mind, memory and imagination. Of course, don’t go so deep that you lose track of vehicles and pedestrians around you! Here are things you can focus on other than your heavy breathing:

• Happy, positive daydreams.
• Juicy fantasies.
• Future events that you plan to do that will be fun.
• Planning for creative projects.
• Remembering good memories. Music can be a great start-off point for this.
• Challenges  for which you want to find solutions.

Here’s what you shouldn’t think about if you can avoid it:

• Bad memories.
• Regrets.
• Negative self thoughts (they’re not true so let them go!!)
• Problems that are troubling.

I find that thinking of heavy problems, emotional challenges, and the like tends to really drain my energy. When I’m running this is the last thing that I need. I can actually feel myself get more tired. (Interesting point to think about with regards to the rest of our day. Negative thoughts probably drain our energy then too, but it’s a little harder to notice.)

Please Share

What do you think? We want to hear from you!! Does this work for you? Do you have other tricks that you use to make your run more enjoyable. Please share in the comments and also please share with your friends via your favorite social media or email. Thank you!

Xavier Donat / Foter

Welcome, everyone, to Running Zen! This running blog is for everyone interested in running:

• New Runners
• Old Runners
• Walkers
• Joggers
• People Dreaming of Running
• Former Runners
• Anyone interested in Running

Running Zen is a place where all runners, experienced to newbies, can find inspiration to enjoy their running anew each day. Whether you race, buffalo-shuffle, or some other mode of running, we welcome you to the Running Zen community.

To learn more about Running Zen, check out our About page.

In the meantime, please browse around and please share your thoughts! The goal of this site is to create a community for runners who want to find richness in their running and who want that richness to flow into their overall life.

Your comments will most likely help someone, so don’t be shy! Tell us about your running experience. Tell us what you like and don’t like. Whatever you do, please join in on the conversation!

Today we’ll start off with: How do you find inspiration for your running?

Thank you for visiting and hope to see you again soon!