running goals

Back to Fitnesss - 4 Simple Tricks to Get Back on Track

Rescuing Your New Year’s Resolutions - Get Back on Track with Four Simple Tricks

We’re well into 2015, and chances are many of you have already slipped up or fallen

off the wagon completely with your New Year’s running and exercise goals. It’s

understandable given the extreme cold and snow we’ve gotten throughout January and

February, because who wants to leap over snowbanks to get to the gym? Well luckily there

are a few simple tricks you can use to get yourself back on track and on the road to a fit


Pump Up the Jams

We all know that listening to music is a great way to motivate yourself through a run

or workout, and now there is real science to prove that music does, in fact, positively affect

your results. One of the world’s leading researchers of exercise music psychology,

Dr.Costas Karageorghis, has gone on record after nearly 20 years of research on the

subject saying that music is “a type of legal performance-enhancing drug.”

Now if that doesn’t convince you to incorporate some music into your run I’m not

sure what will. Of course, there are specific types of music that have been shown to

positively impact performance better than others. The study found that songs with beats per

minute (BPM) that fall between 125 and 140 were the ones the exercisers prefered, as well

as the ones that showed the best correlation to improved performance. Of course that

means nothing to many of us, but luckily there’s a website - - that has a database of

tens of thousands of songs with their BPM listed. This means you can build your very own

running playlist where all the songs fall within that 125-140 BPM sweet spot.

Take a Coffee Break

There have been numerous studies done during the past decade that have proven

the benefits of consuming caffeine both pre and post workout. Not only has a jolt of caffeine

before your workout shown to improve endurance and performance, but a study published

last year found that it increases the amount of calories you burn after you’re done working

out (known as “after burn”) by as much as 15%. So, not only can coffee snap you out of that

afternoon slump when you first start thinking about skipping the gym, it will also help when

you’re actually at the gym and during your workout recovery as well.

Distract Yourself

While it’s important to be paying attention to your body while running, if you’re like

me, running on a treadmill in the winter is slightly tortuous. I’m definitely someone who

thrives while being able to get outside and run, so remaining stationary in a confined space

while trying to not stare at the timer on the treadmill is nearly impossible. Luckily we live in

2015, and with our cell phones and tablets we can be entertained 24/7.

If your gym has WiFi consider bringing your tablet, phone, or E-reader with you on

the treadmill to catch up on some movies or TV shows while you run. You might not need to

subscribe to Netflix or Hulu to do it, as many providers like DirecTV and networks like NBC

and HBO offer apps that give you free mobile streaming of their programs. Do be careful

though, as you don’t want to hurt yourself or strain your running form while craning your

neck to see the screen.

Mix It Up

Sometimes the monotony of the gym can be a drain on your motivation and

performance, especially in the bleak winter months. That’s when you mix up your workouts

with something new. Many gyms offer free exercise classes to their members like Zumba or

yoga, both of which can be beneficial to runners. It certainly isn’t going to hurt you to stop in

and check out a class to see how you like it. Beyond that there are more and more studios

and trainers offering specialized classes like Pilates or barre method, and many offer

newcomer promotions or have deals on sites like Groupon making the financial risk

relatively low. If you don’t have the time to check out some classes there are tens of

thousands of workout DVDs, online classes, and websites with exercise videos that range

from strip tease to yoga with your pet and everywhere in between. With the unlimited

resources of the internet on your side, there’s no excuse to not find a different workout

that’s right for you.

Monday Motivation - Small Steps

A race training plan, especially a marathon training plan, is made up of several different training periods. Each period corresponds to your ultimate goal. Remember, that each workout is in your plan for a reason; it's there to make you a stronger runner up the hills or understand how to push through fatigue.

In order to reach your runnng goals, it's important to remember that each workout is a step towards that goal. You'll accomplish great and lofty goals by doing the work (the small, yet tough, workouts).