For the next couple of minutes, forget everything about your run training, or your lack of run training, forget every single running related item you would want in your amazon basket, or would like to have in your amazon basket. Join me for the basics
you decided to stay and listen, thank you very much I appreciate your trust and your time. By reading today’s blog you will have at least one solid point I can promise you: You will be focused on the real crux of the matter, of your running matter.
But Heiko I am running, I hear you say. Yes, but life is too short to be just running. You want to improve, be improving, you want to stay healthy, explore new distances, new races, new events, or finally get that medal or personal best.
And the thing is, you are not running against your neighbor or dave_1971 or midnight runner the Strava runners in your neighborhood that don’t even realize you are competing against them.
You are running against your own time. The day of this year if you are reading this on 29th July 2024 Is drum roll 208. That means 157 days remaining in the year 2024. Shocked, dazed, amazed what the heck happened? Where did the days go?
Oh no, summer is over pretty soon. Why didn’t I, I should’ve have, oh I could have
Yes, if you couldn’t didn’t want to build up strength and endurance in the winter, and spring, chances are you won’t be having a great run experience in summer. Your personal best that you have been postponing for some years is getting postponed another year.
And maybe the postponing became easier.
Build Endurance in WINTER
Now don’t roll around in regret. Especially if you realize that your training plan is a fridge décor, and your running shoes still don’t need a wash. It is what it is. Take action right now. What can you do a lot really Look at it this way the year still has some days left. So:
Focus on those 157 days. And with focus I mean laser like focus. Imagine a forced effort of discipline, and tenacity by focusing on some basics. Let’s go through what these basics are.
First off you are going to set a goal. And yes, you need to be specific. As specific as when you talk to tech support for some or other software you installed, and the operator starts with the most basic of questions. No eye rolling, nope go through the steps.
Write it down, right now. And ask yourself, is it a reasonable goal, given your current level of health and fitness.
Then, and this is useful on a rainy day where you really don’t want to go for a run anyway
You know what a CTA is sure you do, you see them all the time you are online. Searching, browsing or shopping for something. A call to action is a statement designed to get an immediate response from the person reading or hearing it. Calls to action use action verbs. CTAs help improve user experience and move them through the sales funnel. They are essential in turning prospects into clients and customers.
Get a free copy now, Get a taste of success click here, Discover the feeling of order now And I am sure you have clicked on a few of them. We all have. So it is a proven concept. Most interesting statistic: Personalized Calls to Action Convert 202%. That is an impressive statistic. But before you get worried that this is turning into a blog about online topics, the point I am about to make is that:
A call to action makes it clear to potential customers which action to take next and helps remove friction in moving the user down the sales funnel.
And if you relate this to your running. Your friction is there, it’s the resistance to go out. The resistance to train as per the plan, or even the friction to follow a plan.
Therefore it’s time to be creative: take out those crayons, or whatever you find and make at least three signs with your specific goal written on it. Make your own CALL TO ACTION.
Spend some time and let some inspiration come hit you smack on your nose baa hmm whatever you like best, change your favorite CTA and modify it. Mine is in a hurry whilst stocks last. Like are you serious, there is so much stock you got to be kidding me. But change it in a hurry whilst the dopamine lasts.
Or watch now usually always gets me to change it and get your running gear on now. Or go running NOW. Or even better, not next week, not tomorrow, NOW. Powerful crisp & clear.
Then whilst you are in the drawing mood.
Draw a “support a runner” card. And this is something so vital. You need social support, and those living with you might just be glad to finally get you a=out of the house for an hour or two. Basically the person who gets this card has to be your encouragement. And don’t underestimate this especially if you got a bit of a shock when I mention only 157 days to go.
And if you are living in the northern hemisphere, the days already are getting shorter, and you know what’s coming. Winter. So this is the moment in time where runners living in the south have an advantage. You will be starting to get on track heading for spring, and hopefully be reaching your goal just before summer.
Then the same sheet of paper where or what is it that will hold you accountable? Think of at least three things you can do that will keep you aligned. I mean you check your bank account regularly, don’t you? Hopefully check your credit card? And that is what makes you stay debt free, so why not use the same strategy for running.
And this will only come if you write a clear WHY. Why am I doing this? That is why, I will define those small steps which will ensure that a small spark of motivation will get a fire going. Those tender moments when the spark becomes a flame, needs some air, not too much, not too little.
What are they in your case
See I told you it’s about the basics. We fail because often in life we don’t do them. We drift into a new popular sounding tool, shoe, sunglasses, socks because that marketing is so powerful. How can we resist?
Easy, I just explained it. That spark needs to be given the right amount of air. And how you do that is by allocating time to think. Think about an area where you have never run before.
It might be a trail you see on your daily commute, and you wonder, ponder? How long would I take up that hill? Where would I park my car? How steep is it? Or I have always wondered what it feels like running over this bridge. Which by the way is a rewarding experience. You runners in London or Vancouver have some great bridges to run over.
And then start creating the thoughts which are more specific. A sub 40 for my next 10K?
A 19 minute 5K or a 3:00 marathon. Start to dream, and narrow it down. So if I want to run a sub 40 10K. I need to run a 5 K at and keep your brain occupied with such thoughts. Leave it up to your subconscious part of the brain to find a concrete and specific idea.
Now of course this is just half of the story. Because there is that most critical part. DOING. Talking about running and actually running are two different things. And training, or practicing is another different part. Serious practice is what you want to be striving for.
And I know I understand that this is a difficult one for many hobby runners. But it is selling yourself short of your potential. Just because you will somehow be able to finish, is that really the result you want? I somehow made it?
Why does that happen, and what can you do against it? I am so happy you asked. I get this question a lot. From so-called hobby runners, that once they have -duced themselves, the first thing they feel they need to clarify is: I just run for fun.
But you see, once you run you might as well run and improve. Because we don’t use that approach for cooking. You can eat it, come by for dinner. Ahem thanks but I am busy.
See, if your brain is filled with unpleasantries. That will lead you to wing it. to do or try to do something without much practice or preparation I hadn’t practiced the part, so I got up there and winged it.
And that doesn’t give you a pattern of success.
This will lead you to be working as hard as you currently feel, not as hard as you can or should.
This so often leads to grumbling, lack of focus, and the mind will go elsewhere during those key moments.
That’s why sometimes you see a runner slowly running uphill (when it might have been better to power walk), and then when they reach uphill, they walk.
Now that is getting it wrong way round isn’t it? You need to power walk up, and then use the downhill to make up lost time, by using the free speed.
Now the more focused way is to be engaged in your current running. And this you divide into internal and external factors.
The more deliberate you focus on what your heart rate feels like, listening to your breath, that gives you a clear signal whether a higher past is achievable.
Same for the adversity of running along a tough section.
And I have one part I call it the long-nothing way. It’s about 5 Kilometers flat, boring and if you are down on your luck windy run. That street (it’s not really called long-nothing-street) that’s just what I call it, it really is a make or break section.
But if I keep up the pace, or accelerate a bit more there is no yoyo effect, and that is where you become a better runner. You are mentally building your resilience.
Listen, the training plans are intimidating even to the best runners out there. Because the training plan doesn’t care who you are or what you have been through.
The training plan doesn’t care what happened before the run (shouldn’t have had that big lunch) or what’s happening whilst you run those new compression socks are not working.
The train plan is there to guard you. Keeping you on track. See it is the discipline which you put into practice that will decide where you end up weeks from now. And that’s the thing smart runners know : your present is connected to your past, which eventually leads and defines where you will end up.
The practice will decide your level of conditioning and power.
That’s why from today onward, repeat after me: I, Heiko .ok don’t say Heiko unless your name is Heiko, say your name I Heiko, will practice with diligence, and commitment, no more time wasting, I am going for the next level of focus.
Remember those 3 call to actions signs you drew. Well now is the time to position them. Strategically. Recommendation, let it be the second thing you see in the morning. Second to your partner, no iphone. Next one right next to your toothbrush. Third one, the fridge. There you have strategically placed your call to action.
And what will happen is, you are starting to create new pathways in your brain. Away from finding excuses not to run, the weather that just is never right, the muscles that just seem a bit too tight, the time that just isn’t enough, what will happen is that friction will get a counterbalance. And the running practice is your hidden value proposition. By having relevant examples that you wrote that your subconscious will scan and pick up during the day, you get clarity. And the value plus clarity they overpower the distractions or anxiety you are experiencing. It will ensure that there is enough urgency for those 157 days to make the most out of them.
Hey and just to shine a bigger light on this topic see we have been given these bodies, and as runners’ we are blessed. Success is predicated on what has been entrusted.
So we should ask ourselves, have you been faithful with what you have been given? In God’s economy, success is being faithful. Galatians 6:4-6 4 Each one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, 5 for each one should carry their own load.
I hope this gets you from thinking about running better to actually running better. Thanks for your time, do share this blog with someone who you think needs to hear this. And if you perhaps feel like you want some more notes or perhaps even a guide, I want to encourage you, you are going to go to amazon anyway right? You are going to need some batteries, or ink cartridges, or maybe a lawn mower. Can you believe it? I bought a lawnmower online. That’s another blog right there, I will tell you
Your 365 Day Run Streak, one whole year of running Why who or what would you want to do that?
And if your first thought is “I couldn’t do that” then definitely you should get the book.
Remember what I said in the beginning of the blog, that our minds sometimes cruise around the same negative thoughts Well those 9 points they will help to implement what it says in the bible
Colossians 3:2 Set your minds on things that are above, not on things that are on earth.
Today I had a lot on my mind. Thanks for your patience. Thanks for your interest. Do leave me a rating and share the blog to someone who needs to hear it.
My name is Heiko thanks for reading.
God Bless You and remember, take it easy.
