Secret to injury and stress-free running

               This morning I got up at 6am to get to the gym early. I was not feeling the run at all; my legs felt heavy from yesterday's weight lifting session. But, I was ready as ready can be. For the past 2 weeks I have been using a very successful formula for non-injury and it works for me. Not sure it works for everyone, but so far I've been able to incrementally up my miles each week without stressing my body (and mind) out.

Here is the formula for non-injury and stress-free milage increase for marathon training:

1. Do all runs that feel long to you this way: the beginning 90% at an easy aerobic, and 10% of the end at much faster pace. You should be fully warmed up by this point therefore your "sprint" should be quite easy to accomplish. 

2.  To help keep you at an easy pace listen to audiobook, podcast, comedy, news, or watch a movie (if on a treadmill). Below is a comedy show on Netflix I watch on my run today (during the aerobic portion of my run that is). 

3. To do your "KICK" at the end make a fast paced playlist on your music player and ONLY turn it on then. I personally have a Spotify and my account name is Miriamsart, in case you want to follow me. 

4. As your training progresses, and you feel stronger, increase the percentage in which you sprint. (these will become your speed runs). 

5. I use to not be a proponent of cross-training. In fact, I always was the one runner who swore she only loved to run, therefore would ever only run. But THE WEEK I began weight-lifting every other day I noticed an increase in the power in my legs and my core. Just remember not to do a BIG weight lifting day (for your legs especially) the day before a long run, or you WILL suffer. 

6. Always bring water with you. Take sips as needed. 

7. ALWAYS, I mean ALWAYS stretch after running....below are the three stretches I ALWAYS do after every single run....

This is the face of a proud runner. Now to face the day. 

Morning runs, less stress on the body

                 I experience more stress on the days I don't run in the morning and then try, the entire day, to figure out a way to squeeze it in later. In essence, missing my morning run causes huge, I mean HUGE stress in my life. There, yet another reason why running in the morning is, in essence, 'more bang for your buck'. But as we all have experienced, waking up early to run is like walking a fine line. On one side is cozy bed, sleep, comfort, warmth, on the other is a great feeling throughout the day, and a free evening, both weight fairly equal until you throw in stress..... Now, this one last reason above makes all the difference in tipping the scale towards morning runs. Yes, I hold no doubt, morning runs are WAY more beneficial all around than even afternoon runs of the same length and/or intensity because with morning runs I carry less stress throughout the day. Of course, that does not help getting up at 5am every morning any easier. The alarm sounds and each time it's a tough mental battle to even remove the covers and sit up, yet, that discomfort only lasts at most half an hour....much better than the discomfort of NOT running and being stressed all day about whether or not I will be too tired after work to get a run in....not worth the aggravation.....as cozy as that bed seems I now know which decision brings me the most comfort. 

Stress reducing run

                 Friday was hell day. Well, not so much. It was just one of those days that you had to get emotionally ready for days before. I had to get up early that day and drive to my mechanic's 45 minutes away and get some work done on my car. I had no idea how long they'd take or how expensive they'd be, so that alone is enough to stress anyone out. Immediately after I had to go to the DC inspection station and get my car inspected for the year and immediately after THAT I had to run over my daughter's class and help create their art project for their yearly auction project. So you see, this was a big day. Not one thing was allowed to take too long, or the rest of the day would be ruined. The most stressful part was waiting at the inspection station with 45 minutes to spare and wondering if I'd get to my daughter's class on time AND wanting to use the bathroom for the past hour as I sat in my car waiting. When I finally got home that day after all the activities, I was absolutely and positively spent. Every bone in my body hurt and my bed never looked better. I took a small nap, took a hot bath and ate some food. I knew I had to get some energy back in me in order to be able to do my night run. This was not an "I have to" kind if run, or an "I must" kind of run. This was a run I NEEDED to do for my sanity, to save my very soul!! As the evening progressed my hubby and my kids began to bug me more and more, so this was a sure cue I needed a mental break. About this time I also knew not to believe my thoughts about how just horribly messy my apartment was, or the thoughts about 'how come my 2 kids are constantly fighting?"....as I started slipping into fighting-the-small-stuff territory I knew it was time to fix things myself. This was a slow run, but it was mine. I was so happy the entire run. The cold air felt liberating and fresh and clean and every accepting. I drifted from one thought to the next without a care in the world.