Welcome to Module 3!

In this module, you’ll learn how to create motivation – but more importantly, what works even better than motivation. You’ll also see how to deal with any setback that’s thrown at you:

• Bad weather
• Illness
• What to do if you miss a run
• Tummy troubles…

And a lot more. Let’s dive in.

Lesson 1: Motivation, Discipline & Accountability

When most people try to build a new habit, they rely on motivation to get started.

Think New Year’s resolutions: we’re enthusiastic, optimistic, and gung-ho to start something new.

But once the hard work and reality sets in, motivation may start to fade.  This is why so many gym memberships go to waste by the time February rolls around!

When motivation starts to wane, it’s time for discipline and accountability to keep you on track.  This is what will help you stick to your goals, day in and day out, and come out successful on the other side.

Let’s take a look at all three and how to use them to create a long-term, happy, healthy relationship with running.

Motivation

Motivation can be a fleeting, ephemeral (but powerful) lightning bolt of productivity. But it’s best not to rely on it exclusively to get you through training.

The problem with motivation is that it can wax and wane and is dependent on many external factors.  Sleep, diet, family and work stress and other routine obligations can drain your motivation.

While finding ways to motivate yourself is certainly useful, it’s essential that it’s not the only tool in your arsenal. That said, it never hurts to have a few extra sources of motivation!

Here are some that may help:

• Make your goal public! Letting others know about your training makes it easier to stay on track. The right kind of fear (such as not staying true to your goal) can be a powerful motivator.
• Make it social! A running buddy is an ideal way to stay motivated and remain consistent with your training. Joining a virtual running group (like Team Strength Running) may also help you feel a sense of support and camaraderie.
• Explore new routes. Don’t feel obligated to stick to the treadmill or the same road. Get out and explore some new scenery.
• Treadmills can be an excellent option in bad weather – no need to skip a run!
• Relish some quiet, personal time (you know this if you have children…)
• Listen to music or a podcast to help pass the time on an easy or long run.
• Run with your dog. Many breeds are motivated to run no matter how early, how late, or what the weather’s doing outside.
• Read a running book or watch a movie about running (Jason’s favorite running books are a good place to start!).
• Run for charity. Either raise money for your favorite charity or run a race that supports a cause that’s meaningful to you.

Since motivation can be fleeting, it’s important not to rely on it exclusively. Certainly, take advantage of motivation when it strikes, but there’s another mental tool to help you stay consistent. And it’s much more powerful.

The Art of Crafting Discipline

When motivation is low, discipline will pull you through the rough patches. Discipline means sticking to your training plan – even if that means getting up 30 minutes earlier or completing a strength routine after a long day at work.

Try to keep the bigger picture in mind. Previous workouts can be a cumulative success trigger to help propel you through a rough patch. As hard as it is to start running sometimes, 99% of the time you’ll feel better when you’re done.

If you’re truly overwhelmed, promise yourself to just start. Run for a minimum of 5 minutes and if you feel terrible, allow yourself to stop. But most of the time you’ll surprise yourself: after you warm-up, you’ll start to feel a lot better and can finish the run strong.

Of course, there are times when it’s important to back off or make an adjustment in your schedule if you’re sick or injured. A fever or any illness “below the neck” (like a chest cold or intestinal bug) is reason to rest and recover.

Similarly, any sharp sudden pain or soreness that alters your gait (running form) is cause for concern. Now, the goal is to get 100% healthy and focus on injury prevention or treatment.

But minor fatigue or soreness or even a simple head cold aren’t a reason to skip a workout.

How Willpower Relates to Discipline

While discipline is built over time as you repeatedly perform a new habit (in this case, running), willpower is what we often use to help get us through the day-to-day challenges.  Without willpower, small slip-ups can accumulate over time and derail our goal.

When we think of willpower we often think about dieting – pushing away dessert or ordering a salad instead of french fries.  But willpower doesn’t always have to be about restraint or restrictions.  It can also involve digging down deep to find the energy to get out for that scheduled run or complete a post-run strength routine.

What you have to remember about willpower is that it’s a finite resource.  You begin the day with your highest amount, and every decision slowly but surely eats away at that stored bank of willpower.

Exerting willpower saps energy, which is one argument for running early in the day rather that at the end, after a long day of decision making for your job and/or family.  If you feel like you’re at your wit’s end, it probably because you have hit the bottom of your stored willpower for the day!

When planning your workouts and building a disciplined routine, keep the following in mind:

• Gauge your current level of self-discipline.
• But remember that self-discipline is like a muscle – it can be developed.
• Be aware that exerting willpower throughout the day decreases energy.
• Commit 100% (make it non-negotiable) and ditch the excuses to reduce decision making fatigue.
• Know what keeps you from getting things done and remove all of these distractions.
• Identify your “weak moments” and know how to tackle them.
• Don’t wait til you “feel like it” (that time will never come).
• Know it won’t always feel good in the moment, but think long term/big picture
• Avoid perfectionism – we’re human, after all.  But do the best you can!

Accountability

Accountability and discipline go hand in hand. For some, being accountable to themselves is enough.  For others, accountability may come in the form of a training partner or coach. Or even investing in a beginner’s running program like this one!

Whether it’s external or internal, accountability helps you stay disciplined and on track. A few possible ways to help maintain accountability include the following:

1. Make a commitment.You already signed up for this program, which is an impressive sign of commitment!  Your next step is to choose a goal race and sign up.  Having an official race on the calendar can help keep you accountable and gives you a concrete goal to work towards.
2. Tell everyone.  You’re more likely to stay accountable to your goal if you share your plan with your friends and family.  Spread the word!
3. Use social media. Whether it’s Facebook, Twitter or an athlete-oriented site like DailyMile, social media can be a great place to publicly post your goals and accomplishments along the way.  If you enjoy writing about your training, a blog can be a useful tool to share your journey.
4. Write it down. If sharing workouts online isn’t your thing, keep a personal training journal. Use our Training Journal template is a good place to start!
5. Reminders everywhere!  It sounds simple, but sticky notes and check lists are simple, low-tech tools that can help you stay on track.  Frequent visual reminders will help you stay focused on your goals and the steps you need to accomplish them.
6. Meet a friend or join a running group. It’s much harder to skip a workout if you know a friend is waiting for you.  And even if you don’t always meet face to face, daily or weekly check-ins via text or email can help keep you accountable.  Running groups are also welcoming of ALL levels of runners and can help you stay on track.
7. Financial accountability. This follows the same concept as putting money in a swear jar! Create a financial incentive to stay on track, such as promising to donate to a group you don’t like if you miss a workout.
8. Use multiple layers of accountability.  Don’t assume that one method is enough – try to implement a variety of accountability methods to help you stay on track.
9. Know your triggers for bad habits.  What is most likely to cause you to skip a run or workout? Is it fatigue? Timing? Try to identify your weak spots so you can plan in advance how to tackle them.
10. Don’t give yourself exceptions, but learn from mistakes. One missed day can happen, but you should never skip two consecutively.  Identify the problem and figure out a way to work through it so you stay on track.

As you continue on your running journey, self-awareness is essential to help you understand what motivates you as well as what gets in your way.  Don’t underestimate the importance of motivation, discipline and accountability, as they are all fundamental components of your training success!

Lesson 2: Dealing with Challenges

Challenges come in many forms: from the weather, to soreness, to even not having the right support network. Here you’ll see how to tackle – and overcome – every obstacle in your way to consistent running.

Weather Challenges

No matter where you live, the weather is likely to present a training challenge on occasion. If you’re fortunate enough to own treadmill or have a gym membership, then you may be able to avoid bad weather entirely by moving your workouts indoors when needed.

But even if you can always avoid the rain and wind and cold, sometimes it’s better to get out there and push through it (as long as the conditions aren’t hazardous).

Why torture myself, you may ask? The most important reason is that you never know what kind of conditions you may face on race day. And equally important is the fact that training in less than ideal conditions builds mental toughness and stamina.

It may not be particularly fun to run outside for 45 minutes when it 38 degrees and pouring rain, but if you dress appropriately and get yourself out there, you’ll likely feel accomplished and tough by the time you finish! This kind of confidence booster is another example of the small wins we talked about in Module 2.

If conditions are treacherous (lightning, an ice storm, or very low visibility from a snow storm) then it’s time to stay inside. Safety is always most important!

But don’t be afraid to challenge yourself a bit and get out there in less than perfect weather. Your preparation will pay off on race day, both mentally and physically.

Here are some tips and tricks to help you get through some of the conditions you may face throughout your training.

How to Run in the Cold

The first rule of dressing for winter weather is to layer appropriately. Individuals can vary tremendously in their sensitivity to cold, so you may have to experiment a bit to see what works best for you. But it’s just as important not to overdress as it is not to underdress!

Wearing too many layers that are too heavy or don’t breathe well can make you sweat excessively, which in turn can leave you feeling chilled. Plan to dress as if it is about 15-20 degrees warmer than the actual “real-feel” temperature, as this will allow for all the body heat you’ll generate once you start running.

Here are your layering essentials:

1. Under layers: As with all of your running clothing, be sure to stick with technical fabrics since there’s nothing worse than saggy, wet cotton against your skin.  For men, a pair of wind-proof running briefs can provide much-needed protection during cold, blustery runs.  For women, a moisture-wicking sports bra is an absolute necessity.
2. Base layer: This is where your technical fabrics are most essential! A fitted, wicking shirt (like DryFit or UnderArmour ColdGear) is ideal as a base layer since you can easily add layers on top.
3. Middle layer: This layer may or may not be necessary depending on how cold it is outside. You can use a heavier, less fitted running shirt, or even a fleece if the weather is in the single digits or below. This layer helps provide an additional buffer between your skin and the outside air.
4. Jacket/Outer layer: This layer may also vary depending on the conditions.  A windproof and/or waterproof layer is essential, and special features may include multiple pockets, a mock turtleneck, zippers in the armpits or even removable sleeves.  Single digit wind chills or subzero conditions may necessitate a heavier outer layer as opposed to a thinner shell.
5. Bottom layers: Tights will be your leg’s first line of defense in colder weather.  Heavier, lined or windproof tights can be especially beneficial as the temperatures drop to 10 degrees Fahrenheit or lower. When it’s especially cold or windy, a second layer like thin windpants can help protect your legs from the elements.
6. Extremities: Your hands, feet and head are particularly susceptible to cold and are an easy place to lose heat if not covered appropriately. While a headband that covers your ears may provide enough protection in above-freezing temps, a warm hat is a necessity as it gets colder. Gloves will work well for most runners in the cold weather, but if your hands are sensitive to the cold (or conditions are extreme) mittens are an ideal option. To keep your feet and ankles warm, higher socks (mid-calf or even knee high) made out of materials like merino wool will keep you comfortable even when wet.
7. Shoes: Most of the time your regular running shoes will work just fine to run in colder weather.  If your feet get cold easily, going up a size may allow for thicker socks without cramming your feet in too tightly. If you frequently run through the snow or in wet trail conditions, you may want to consider a shoe with a waterproof liner or outer layer. Another option is to waterproof your shoes with a spray that can be bought at any fitness store or online.

I want to encourage you not to overthink what you wear in cold temperatures. Sometimes, you’ll wear too much clothing. Other times, not enough!

It’s a learning process that requires some trial and error. And no, you don’t need thousands of dollars of technical running gear to start (or ever). Stick with a few pieces of basic equipment (a warm hat, gloves, 1-2 technical long-sleeve shirts, tights, synthetic socks, and good running shoes) and go from there.

Running in Heat and Humidity

As with cold weather, some runners are more sensitive to heat than others. But all of us can adapt to some degree. Humidity can make the heat feel much less tolerable, and looking at the heat index (which takes into account both temperature and humidity) can help you gauge just how uncomfortable it may be.

During the hottest months, it’s ideal to train during the coolest time of the day. Usually the pre-dawn hours are best before the sun gets too high in the sky, though humidity levels can be slightly higher during this time. Running after sunset is another option, though on the hottest days you may have to wait until well into the evening to get a significant change in temperature.

Hydration is particularly important during the summer. Start every run adequately hydrated and if your run is longer than 45-60 minutes (or you have a very high sweat rate), you should consider carrying a handheld water bottle or stopping several times at a water fountain.

When dressing for the heat, stick with light colors that reflect the sunlight rather than dark colors that absorb it and make you hotter.  A hat or visor will protect your face from the sun and sunscreen is important if you plan on heading out during daylight hours.

You may find yourself running slower in the heat (even though your effort feels harder!) especially when the temperatures first begin to rise. But the more you run in the heat, the better your body will adapt. You’ll lose fewer electrolytes, better dissipate heat, and conserve water more efficiently. Ultimately, your effort level will feel more consistent as you adapt to running in the heat.

Just remember to be smart! If the heat index indicates extreme heat and humidity, it may be better to take your workout indoors.

Rain, Rain, Go Away…

Running in a warm summer rain can be exhilarating; running when it’s cold and rainy… not so much. A light, waterproof shell jacket will probably be enough in warmer weather, but for colder conditions you may want a heavier jacket. Choose a material that is both waterproof and breathable, however, or you may find yourself overheating. A water resistant vest can be a nice option too – it keeps your core warm without overheating the rest of you.

Here are a few other strategies for dealing with rainy runs:

• Wear a hat with a brim to keep the rain out of your eyes
• Socks should be made from synthetic fabrics so they wick moisture
• Waiting in the rain for a race to start? A trash bag with arm holes can keep you dry until you cross the start line!

How to Run through Wind

Wind can be a nuisance that turns an easy run into a more challenging effort when you’re running into a gusty headwind. The most important thing to keep in mind when running on a windy day is to run by effort level rather than pace.

That means you will be a little slower running into the wind and a little faster when the wind is at your back. If possible, plan your route so that you’ll have the wind at your back for the second half of your workout.

An open, exposed road or path will subject you to the worst of the wind, whereas running in a park or on a trail with more tree cover will help protect you from the worst of the gusts.

Training in the wind is something that every runner will face, no matter how temperate a climate you live in.  But don’t let it intimidate you – get out there and know you’re getting in a great stamina-building workout!

Running on Snow & Ice

Running in the snow can be beautiful and serene and it’s something that every runner should try to experience at least once! But depending on the footing, conditions can also get slippery and hazardous, so it’s important to plan wisely and be prepared.

Your pace will definitely slow in these conditions, and now is not the time to aim for speed! Don’t try to run fast on snow or ice – instead, run by feel and save the faster workouts for the treadmill or a properly plowed road or sidewalk.

If conditions are too slick, it may be safer to take your workout inside. But if you insist on getting on getting out no matter what the conditions (or if you live in a climate where ice and snow are common), it may be worthwhile to invest in a shoe traction device such as YakTrax or Kahtoola NanoSpikes.

Schedule Challenges

While the weather can present its fair share of problems for runners, mostly it’s a seasonal issue that comes and goes throughout the year.  Scheduling, however, is an ongoing issue for all of us.  No matter how determined you are or how good your intentions, life will get in the way.  It happens.

In running as in life, you should expect the unexpected.  The better prepared you are to deal with the curveballs that life throws at you, the better you’ll be able to tackle them in a productive, less stressful way.

Illness, sleepless nights, and family and work obligations can all interfere with your running plans.  This is where it helps to have a little bit of flexibility in your schedule.  For some, running early in the day helps avoid a number of these problems since you can get out before work begins or your family is even awake.

But sometimes things come up that you simply have no control over, and you’re forced to rearrange your planned running schedule.  So what are some possible alternatives?

1. If you overslept and missed your window for a morning workout, try to reschedule for later in the day even if it isn’t your ideal time to run.  Even if you need to run less than planned, a short run is better than no run.
2. If you’re exhausted or overloaded, just do a very short and easy run. Often it’s just what you need to destress and boost your energy.
3. If you are sick, follow the “above the neck” rule.  If your symptoms are above the neck, like a head cold, you can run safely and it may make you feel better and less congested.  But if your symptoms are below the neck (a bad cough, fever, or stomach upset), it’s best to rest until you are feeling better.

If you have a harder or longer effort planned and you’re feeling exhausted or are suddenly faced with a time consuming obligation, there are a couple of possibilities for a “Plan B.”

1. Start the planned workout and see how you feel.  Sometimes you will surprise yourself with what you can accomplish when you’re dragging.  Give yourself a chance to get out there for a least 10-15 minutes before you make a final judgement call about making the run short and easy, or completing your planned workout.
2. Modify the total mileage.  If you are tight on time but want to tackle the workout, you can shorten the mileage on either end.  Just don’t skip your warm-up and cool down entirely!
3. Rearrange your runs. We’ll address this in greater depth below.
4. Skip your run, but do some core or strength work instead.
5.  Sometimes this is what your body truly needs, and that’s ok as long as you use this option judiciously.

You’ll see that these options are roughly ordered from “most desired” to “least desired.” Like I’ve mentioned, if you can do something then that’s better than nothing!

Rescheduling Runs

Sometimes it just makes more sense to reschedule a run or reorganize the layout of your week’s workouts.  If you have a little advance notice, this is pretty easy to accomplish as long as you follow these principles:

1. Don’t try to “make up” miles.  If you miss a run for illness or any other reason, let it go and move forward.  Don’t try to cram it in on top of the others runs you have scheduled.  The only variation to this would be if you miss a long run.  If you miss this early in the week, try to reschedule for later in the week in place of (not in addition to) a short, easy run.
2. If you move or reschedule a run, be sure to include at least two days between long runs and harder workouts.  In other words, if you missed Tuesday’s faster workout, it’s ok to move it to Wednesday if your long run is on Saturday. There are still two days in between.
3. Keep the easy days easy and the hard days hard.  Sounds simple, right?  But don’t mix and match effort level when you’re making changes to your calendar.

Rather than just throwing up your hands and skipping a run, there are lots of options to help you deal with a schedule that is either jam-packed or changes abruptly.  With a little planning, dedication and flexibility, you can make it work!

Soreness and Fatigue

As a new runner, you need to be prepared to deal with some soreness and fatigue as you start running regularly.  Though you may experience more soreness than an experienced runner, know that it’s something all runners deal with if they are pushing themselves to improve.

And you will definitely be less sore the more you run – it gets better!

Delayed onset muscle soreness (DOMS) is a common phenomenon that most athletes experience.  Rather than feeling sore immediately after a workout, it will tend to creep up on you 24-48 hours afterward instead.  Although the mechanism of DOMS is not perfectly understood, microtrauma occurs in your muscles from exercise, followed quickly by adaptations to make you less sore the next time around!

If you haven’t had much experience with exercise related soreness, it may feel a little overwhelming at first.  But the important thing to remember is that sitting and prolonged periods of inactivity will almost always make it worse!  It’s quite tempting to glue yourself to the couch when you’re feeling stiff or achy from a workout, but it’s definitely not in your best interest.

Rest in the form of sleep, however, is essential to your recovery.  Most individuals perform best with 7-8 hours of sleep each night, and as you become more active and start logging more miles, you may find that number even increases slightly.

We’ll discuss this in more depth in an upcoming module, but remember that normal soreness and fatigue is not a reason to skip a planned workout.  But any sharp pain, or pain that alters your normal running stride, may be a warning sign that you are heading down the path toward injury.  In this case, rest or cross-training may be in order.  Any activity that exacerbates the pain should be avoided, and you should visit your doctor if the pain persists.

Tummy Troubles…

Stomach issues can be a problem for many runners, no matter how new or experienced they are.  While every runner is an experiment of one, and different runners will be able to tolerate different types of foods,  there are a few general principles to follow.

Running diverts blood away from the GI tract and slows digestion, which makes your body become much less efficient at processing food.  Depending on how much time you have prior to a run, you want to stick with foods that are readily digestible so they don’t linger in your stomach and cause you trouble once you’re on the road.

All individuals will vary, but some common triggers of digestive upset include the following:

• High fiber foods
• High fat foods
• Aspirin and NSAIDs (such as ibuprofen and naproxen)
• High fructose food and drinks
• Alcohol (duh!)
• Dairy products
• Sugar-free foods (they often contain sorbitol, which can cause stomach upset))

Dehydration further slows the digestive process, so make sure you keep yourself well hydrated throughout the day and especially prior to a run!  Heat may also compound digestive stress, since even more blood flow is diverted from the stomach to increase cooling.

Give yourself plenty of time to digest your meal prior to a run.  While a small snack may only require about 30 minutes, a large meal may require 2-3 hours (or more) to work its way through your digestive tract.

If you struggle with stomach issues, watch the timing and consistency of your diet, and keep a food diary to help you track your own personal food triggers.

Lack of Support

Though most friends and family members will probably support your desire to start running and improve your overall health, there will always be some individuals who aren’t willing to understand your desire to get fit and healthy.

If this is the case, here are a few possible tactics to help you in your quest to start running without causing family chaos!

1. Explain why you want to start running. Sometimes it’s just a matter of communicating your desire, and explaining the why behind your actions.  Give friends and family a chance to understand why this is so important to you.
2. Encourage them to take part & keep them involved.  While you certainly don’t want to push anyone into an activity they have zero interest in, give your friend or partner a chance to participate, either on the sidelines or in the activity itself.
3. But don’t overshare if they have no interest. Sometimes we get SO excited about our new goals and activities that it’s all we want to talk about!  There’s nothing wrong with enthusiasm, but you may want to find some other outlets to share your enthusiasm, such as an online community like DailyMile or a local running club.
4. Try to avoid interfering with plans. While we always want running to be a priority on your calendar, it certainly shouldn’t interfere with important family events.  Do your best to coordinate your schedule in advance so you don’t have to miss a run OR a fun outing!
5. Don’t feel guilty! This is particularly true for parents, who often feel guilty taking any “me” time.  In the long run, taking time for yourself to run and improve your health can only make you a better partner and parent, and sets a great example for our goods. Far too many people are way too sedentary in their daily lives, so you should welcome the opportunity to demonstrate and active, healthy lifestyle!

While all runners face challenges, we want you too feel like none of them are insurmountable.

With a positive, determined attitude and a little creativity, you can tackle just about anything that comes your way.