Bucket List: Running Your First Race Tips & Training Plans for the Starting Line by
Betsey A. Vecchiarelli
Copyright Smashwords Edition Copyright@2014 Betsey A. Vecchiarelli Smashwords Edition, License Notes Thank you for downloading this eBook. This book remains the copyrighted property of the author, and may not be redistributed to others for commercial or non-‐commercial purposes. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer. Thank you for your support.
Important Legal Disclaimer The information in this book reflects the author’s views and is not intended to replace medical or expert advice. Before beginning this or any exercise regimen, consult your physician first to ensure it is suitable for you. If you are apprehensive of any training recommendation, you should always consult your physician for guidance. The author has made every effort to supply accurate information during the creation of this book. The author offers no warranty and accepts no responsibility for any loss of damages of any kind that may be incurred by the reader as a result of actions arising from the use of the contents in this book. The reader assumes all responsibility for the use of the information in this publication.
Table of Contents Introduction: Why Run a Race? The Best Race Length for You Choosing the Best Gear for Your Body Type How to Carve Out Time to Run in Your Busy Life Indoor vs. Outdoor Runs Commitment: Taking it Day by Day How to Calm Your Mind When you’re in Pain Learn to Breathe Correctly Training Plans for the Starting Line About the Author Note From the Author
Introduction Why Run A Race? "Running is the greatest metaphor for life, because you get out of it what you put into it." -‐ Oprah Winfrey When the celebrated talk-‐show host uttered these words, she was no doubt referring to running as an exercise. Had she been referring to running in a race, she may have phrased it quite differently. This is because when you run a race, you can actually end up getting out much more than you put in. This arises from the fact that the benefits you reap out of running a single race far exceeds whatever effort you put into preparing for it. If you have never participated in a race before, you are definitely missing out on lots of things. There are many delightful things, which you can get from running a race. In case you have been seeing people getting their running shoes on and often wondered “why run a race?” Here are a few reasons why you should sign up for the very next race, which you come across. Health and Fitness Most of us know the importance of exercise, but we just cannot get ourselves to commit to regular exercise. In most cases, the reason for this is because we lack the motivation to exercise. Participating in a race can provide you with the motivation to carry out regular exercise in preparation for the event. You end up running, stretching and trying to get yourself into as good a shape as you possibly can. This ultimately leads to an improvement in your health as well as physical fitness levels. We all know the amazing health benefits of exercise: it can reverse aging, improve your cardiovascular health, boost your immune system and even make you mentally sharper. It can also help you to fight stress, anxiety and depression. As such, you not only become healthier, but happier as well. If you decide to participate in running a race, just the preparation process will enable you to enjoy all these benefits. Therefore, irrespective of how you perform in the race, you have already greatly improved your physical and mental wellbeing. Excitement and Fun Running a race is one of the most exciting and fun things you can ever do. If you desire a challenge, an adrenaline rush and plenty of excitement, just sign up for a race. You will get all these, and so much more. Most races are run in a spirit of friendship, camaraderie and fun. Even the competitiveness has certain lightheartedness about it. And of course there are crowds cheering you on. If your friends and family are in the crowd, running the race becomes extra special. Ultimately, you end up having a great time. And in case you win, that only adds the icing to the cake!
Socialization Running a race can provide you with an opportunity to meet new people. Before, during and after the race, you get to interact with race organizers, fellow participants, pacesetters and sometimes, even journalists. This interaction can provide you with an opportunity to expand your social circles. There countless stories of people who have met friends, business partners and even lovers during races. Therefore, you can never know whom you will meet during the races. Sometimes, life’s opportunities come in the strangest ways. The person you meet during the race can be the very one you need to take your personal, social or even professional life to the next level. Self-Discovery Usain Bolt is perhaps the most popular track and field athlete in the world today. As the fastest man on the planet, he has completely dominated 100 and 200m over the last 2 Olympics. What most people don’t know is that Usain did not start out running at all. He started out playing cricket. It was on the cricket field that his coach first noticed his lightning speed. He suggested that Bolt try out track and field. Usain ran his first race, and as they say, the rest is history. Nobody is suggesting that you could be the next Usain Bolt (although it is entirely possible). Becoming a professional athlete may be something you have no interest in. However, running a race can help you to discover certain traits that you did not know you had. You can discover that you are mentally stronger, physically more resilient or fitter than you previously thought. You can actually learn that if you push beyond your limits, your performance can improve. Such knowledge can provide you with references, which you can use to greatly improve your life. The disciplines, which you practice in preparing for and running the race, can help you to improve other aspects of your life. Supporting a Cause Many worthy causes such as charities, anti-‐discrimination movements and social action programs organize races for a variety of reasons. They can be to raise awareness of a situation, raise funds or commemorate an event. If you have a cause, which you are passionate about, running a race can be an opportunity to show solidarity and support. However, even if you are not passionate about any specific cause, you can create your own. For instance, you can decide to dedicate your race for the children who are suffering in the war in Syria, or to congratulate you granny upon reaching 75. All you have to do is print out a T-‐Shirt with your message, and go and run your race. Therefore, running a race can provide you with a platform to support a shared or even personal cause. In fact, having a cause can actually motivate you to perform better. Ultimately, to borrow from Oprah, running a race is the greatest metaphor for life. This is because sometimes, life takes whatever effort you put into something, multiplies it exponentially and gives you back much more than you put in. This is normally referred to
as the Law of Compounding. It is the principle, which comes into play when you decide to run a race. Just taking part in the preparation, participation and interaction during the event can offer you amazing benefits you never even imagined. Therefore, you need to get your running shoes ready, so that the next time you get a chance to run a race, you don’t miss out on the golden opportunity.
Chapter 1 The Best Race Length for You Now that you have committed to completing your first race and checking it off your bucket list, it is very important to choose the right race length for you. Just because you said you wanted to run your first race doesn't mean that race will be a 26-‐mile marathon unless you specifically said you are going to be running the New York or Boston Marathon. There are many different length races from 1K to the more popular 10K race. The 10K race is a short six mile race that is challenging enough for seasoned veterans and yet easy enough that a beginner could successfully train for it in a short amount of time. The choice is completely up to you and you need to make that decision before you begin your training. Choosing the Right Race The type of person you are will certainly determine the length of race for you. If your bucket list is filled with hundreds of unique challenges, you might not want to commit so much time and effort to a marathon race. Getting off the couch and to the finish line might be all about the sense of accomplishment you feel no matter the distance. Then there are the people who want to run a race that challenges them and is not something they check off their bucket list like a daily to-‐do list. Chances are you are in that second group, and you want to push yourself to the limit to see how far you can run and actually complete a real race. Choosing the best race length for you should be more about your commitment to the training that you will need to run this race safely. Just because you wrote down you wanted to run in a 10K race, doesn't mean you wait until race day and lace up and hit the street. The length of the race will definitely determine the level of training that you are going to need to condition your body to be able to maintain that pace for the desired distance. The best way that you can determine the race length is to realistically think about what race you could easily complete, and then choose the next longer race. So if you are comfortable about your body and conditioning and think you can run a 5K race with no problem, consider running the 10K race. No one ever got better at anything by facing a weak opponent. The way to grow and feel a sense of pride is to push and challenge you to fight a more difficult opponent. Use this test to make the decision in your mind. How would you really feel if you coasted through a 5K race compared to meeting the challenge and stepping up and ultimately crushing a 10K race that is so out of your comfort zone? Choose the Training Regime Chances are you have chosen a race that is going to challenge you a little bit. What is the point of a bucket list if you easily do all the things on it? Choosing the right training regime will help you to build your stamina and give your body all the energy it needs to complete
the difficult task at hand. Running to get the body fit is much different than running to train the body for a 10K race. Training for the big race should allow you at least ten weeks to get your body in the best possible physical condition. To complete a race like the 10K run, you need to have many consistent workout sessions before the race. A few good runs here and there will not get it done. In fact, it might actually put you in a position to get hurt. Training each day for the race will strengthen your muscles no matter how well or bad that day went. A bad of day training is much better than no training at all that day. Even if you ran for twenty minutes and tripped, fell, bruised your knees, and literally was winded each and every mile, your body is getting the conditioning it needs to be just a little stronger the next time out. Choosing a shorter race requires no effort on your part, you could easily sleep through training and run a 1K race in under ten minutes and check it off your bucket list. But will you look back someday at that list and feel a sense of pride that goes along with tackling a real challenge? Now that you have chosen a race length that is going to really make you proud when you are done, all you really need to do is condition your body to run longer than you are comfortable running. Never let the challenges of a long race overwhelm you to the point you reconsider and settle for a shorter race. If you were going to learn how to become a better tennis player, you wouldn't train against children that are just learning the game, you would compete against a professional who would force you to learn and improve in order to feel that sense of accomplishment that you deserve. Never let that race length become the focus of the run. You made the decision, now roll up your sleeves and focus on your conditioning. One of the biggest keys to building your endurance when training for a long race is to make certain as you run you can actually converse with another person. Running too hard will get you winded faster and certainly kill any chance of crossing the finish line. Run at a pace you would if you were carrying on a conversation with a friend while running ensures your body will have plenty to get to the end of the race without burning out. You chose the length of the race to match your personality, and chances are it will be a challenge to you. Once the race is over and you check this off the bucket list, you will look back on that race with pride for the rest of your life.
Chapter 2 Choosing the Best Gear for Your Body Type Now that you are confident that you have what it takes to run your first race, it is time to think about being comfortable during the race. You could be in the perfect physical condition and have your breathing down to a science, but if your clothing is uncomfortable, you are going to be struggling during the race. The wrong type of clothing for your body type can easily begin to bind or make you sweat more than necessary. The more that you sweat and the more that the clothing absorbs the sweat or keeps it on your skin, the more challenging running becomes. Simply throwing on some shorts, tee shirt, and sneakers, is not how you want to approach the next task on your bucket list. This often overlooked aspect of running for beginners can really cause the most problems. The wrong sneakers for example will cause such discomfort that you will either be in too much pain by the finish or you could possibly injure yourself. Here are some simple steps that will help you to choose the best gear for your body type. Clothing to Provide Wicking Running your first race is about overcoming a huge challenge and finding the strength and endurance to get yourself to that finish line safely. Looking good while you are running is not your priority here, yet too many people choose the way their gear looks rather than how it performs. While choosing gear that looks attractive will definitely set you apart from other runners, so will lying on the ground gasping for breath because your gear caused you more pain that you could have imagined. The more tailored the gear is to your body type, the more success you will have running the race. The first thing to consider is to make certain that the clothing that you choose fits you well and is specifically designed to keep the body cool. Take time and look for a synthetic fiber in the clothing because this will help your skin to breathe. Wicking is the process that draws the sweat away from your body, and a synthetic fiber works best for keeping your skin dry and you feeling cool. Consider going to your local sporting goods store and shop for synthetic, polyester, spandex, or Lycra. Purchase any of these types of clothing and give them a good try on your next run. The right clothing will help to keep your body from overheating with excess sweat being trapped on your skin. Try to avoid choosing cotton for your shirts or shorts because as you begin to sweat, the cotton absorbs all that moisture like a sponge. Once you are halfway through the race, that shirt will feel like it weighs ten pounds and will start to cling to your body. Consider your body type and consult with an employee at your sporting goods store as to what material works best for you. Keeping Track of Time
One of the more overlooked types of running gear is the watch. Depending on your body type, you might want to consider purchasing a model that also has a heart monitor in addition to being able to time your workouts. During your training sessions, it is vital that you try to run a little longer than the previous session to improve your stamina for the big race. The stopwatch and pedometer are a vital part of a runners watch, and you should consider all the bells and whistles in the one you choose. If you are not in the best of physical condition, or if you are overweight, the last thing that you want to do is push yourself too hard during training and possible have a heart attack. The running watch can monitor your pulse rate and let you know if you are getting to a level that might become dangerous for you. These watches are waterproof and glow in the dark to give you more protection in case you are running at night. Once you have begun running and getting more comfortable, the right running watch can be programmed to help push you to reach that next goal. Protecting Your Feet The most important piece of gear that must be chosen to match your body type is the running shoes. The happier that your feet are, the longer you will be able to sustain a decent pace on during the race. The shape of your feet will play a huge role in determining the perfect running shoe for you. There are three basic types of feet that will determine the right show for you. Runners will either have high, neutral, or flat arches. When you have flat feet, this means that you have fallen arches and you're more prone to an inward rolling motion when you are running. The neutral are the most common and middle of the road type of feet that can wear just about any type of running show that is comfortable. The high arches mean your feet hit the ground more rigid, causing you to land on the outside of your feet. Your local running shoe store will most likely have all three styles of sneakers in stock. If your body type is more of a flat foot, choose a running shoe that gives you more stability. This will help you to avoid over pronation. If you have high arches consider a running shoe that has more cushioning than the average sneaker. Also consider going up at least a half an inch in size compared to your normal sneakers. That extra wiggle room in the toes will allow them to breathe and give them more comfort over a long race. Just make sure that the heel is snug so the sneaker does not feel loose when running. Choosing the best gear for your body type is more about comfort than looking good out there. Be certain the clothing you wear is designed to keep you cool, and that your footwear protects your specific foot type. Once you have these two pieces of gear, you can consider getting a watch and the right sunglasses to protect your eyes during the race.
Chapter 3 How to Carve Out Time to Run in Your Busy Life For most of us, life has become all about juggling among jobs, family and a packed social life. Suddenly you no longer have time for yourself, time to unwind and reflect and build yourself up emotionally. Getting time for a run becomes impossible and soon, you start feeling the effects of an overload. Instead of wait until you snap under the weight, why don’t you make an effort to carve out some time for a run from your busy schedule? It will help you release the stress and get the strength to deal with whatever comes along. It may be just 20 minutes, half an hour or even an hour. Whatever amount of time you are able to carve out, make the best use of it on the track. To help you out, here are a few simple tips to help you sneak in some much needed jog time in your hectic day. Have a positive can-do-it attitude In the morning you need to take care of your kids then it’s off to work. In the evening, your friends are waiting and you still have to get home to your family. Weekends are the days to catch up on incomplete home projects and meet up with friends. In all of these, it is possible to give up and see as if it is impossible to get even a few minutes to run every once in a while. You know what, with such an attitude you can be sure that you will not get any time. However hectic your day is, there is always a way to block off some time for a run. Start by realizing how much you are missing out on by not running and then believe that it is possible to make time. To make it even easier, assume it was a life and death (in some ways it is) situation and you have no other option but to find time for it. Plan Without a plan almost everything fails. If you are serious about running, sit down and create a realistic schedule that includes time for running. Try to fix the running around the same time every day as that will make it easier to stick to the schedule. In the plan, also include the period of time for which you will run and the route you plan to take. After you are through, place the new schedule somewhere you can see it easily. Accountability Imagine a situation where you have an appointment with someone important such as your boss. You will definitely not allow anything to stand in the way of you keeping that appointment. Since a friend is even more important, ask him or her to join you for a run. You will hate standing them up and will have to go. Having a running mate is also highly motivating. Run through your errands
If you really cannot find time to go for a run, use your errand time to do it. If you live in a fairly low traffic area, you can run to the grocery, post office or anywhere else you need to go. You of course may not be able to run on your way back since your hands will be full. Cut down on unnecessary social time Are you spending too much time on Facebook or going out with friends? Socializing is good but do not let it stand in the way of your personal physical and emotional nourishment. Instead of meeting with friends every evening, you can meet over lunch or on weekends. You can also cut down on your time online and limit it to certain times. Keep your running gear handy You never know when you are going to get some free time so always have your running gear in the car. This way, you can go for a run over lunch break when possible. You should also have some wipes nearby to use for freshening up after the run. At home also, keep your shoes and clothes somewhere where you can easily find them without wasting any time. Become a morning person Not many people love early mornings and if asked, they’d prefer planning for a late evening run rather than a morning one. Running in the afternoon or evening has several disadvantages. For one, you are already tired and in the afternoon it may be uncomfortably warm. Even more serious, you could suffer from insomnia if you schedule the run too close to bedtime. In the morning, you are fresh and there isn’t much demand on your time. It is a good time to think and reflect and prepares you both physically and emotionally for the day ahead. Just start sleeping a little earlier in the evening so as to make waking up easier. Have a goal Do you want to run every day or thrice in a week? What time do you feel is best for you? These are questions you should answer as you set goals for yourself. With clear goals, setting time apart to fulfill them becomes easier. Have your family support you It is useless to make a schedule on your own only to have a family member demand your time just when you are putting on your running gear. Ensure that those around you are aware of your plans. Just inform them at what times and on what days you plan to be running and let them know that they cannot bother you with anything non-‐emergency during that time. Run with your dog
A dog will make an excellent running partner on any day. If your dog is the outdoors type and loves exercise, make him your running mate. This is also a good opportunity for the dog to get some much-‐needed exercise. As you make an effort to carve out time for running, you will encounter difficulties. Your family may not be as understanding or your friends may discourage you. Even with a strict schedule, you may find yourself failing to keep to it. In the face of all these challenges, do not give up; cultivate the essential traits of patience and discipline. As you make running part of your life, you will come to benefit from it so much such that planning for it becomes second nature.
Chapter 4 Indoor vs. Outdoor Runs Now that you have written on your bucket list that you will be running your first race, the time has come to decide whether you will be running a race indoors versus outdoors. Simply saying that you will be running a race does take into account the different conditions of a race inside or outside. Training for an outdoor race by running on your treadmill is definitely not a good idea. It isn't wise to practice running outside when your race will be run in an indoor facility. The conditions of both environments require that you train differently, and if you are not training in the environment that you will be running, you are going to be in quite a bit of trouble when race day arrives. Here are just a few things that you must consider before choosing an indoor race versus an outdoor race. The Pros and Cons of Running an Outdoor Race When you decide that the first race that you are going to run will be held outside, it is imperative that you do all of your training outside. The biggest benefit to running outside is you will experience all the conditions that will be there the day the race arrives. You will be breathing clean fresh air, running on long flat roads, pushing yourself on large inclines, and dealing with harsh conditions on winding roadways. Training outdoors will prepare your feet for running on gravel, cement, and compacted sand. When you train on a treadmill, your feet are going to be cushioned by the equipment, making it less painful and easier to go longer distances. If you were to only train on a treadmill, you will be in for a huge shock to the system when your feet run a few miles on pavement. One of the biggest cons to running an outdoor race is the safety concern. Depending on the time of year you are running, weather can really play a huge role in transforming the running surface instantly. Cold regions of the country can easily become icy and slick overnight, making overpasses and winding roads much more difficult to navigate. Rain is another element that can make it very dangerous for an inexperienced runner. Many races are run in the rain because of all the preparations that go into putting a large race event together. Experienced runners are well equipped to run long distances on slick roadways, but to a new runner like yourself the roads can be a death trap. Running at your normal pace, it only takes one slip to put an end to your running career. Vehicles traveling on the roadways drip oils and lubricants all day long. The first few minutes of a rainstorm turn those roads into ice skating rinks. The lubricants make it slippery and dangerous if you hit one of those patches. If you are going to be racing outdoors, consider training for a few days each month in the rain to get a feel for how your body responds to slick and wet roads. The Pros and Cons of Running an Indoor Race
Running an indoor race is much different than an outdoor race in many different aspects. For one thing you will be running on a track several times where it can get much more congested than running an outdoor race. The biggest benefit to running an indoor race is that the weather conditions will always be the same. The environment indoors is always going to be warm and safe, with no threat of rain to cause you problems when running. Running a race indoors is more predictable to navigate because there will be no unexpected potholes in the road, no change in road conditions, and no chance of you getting injured from slipping on debris that has blown onto the road. The indoor races usually attract a lot of spectators and it can get very noisy inside the arena. The only real con to running an indoor race is the size of the track itself. The oval can only be so large, and that means the more people on the track make it sometimes more difficult to run your type of race. If you have been training indoors at your local track, chances are the place was not nearly as crowded and you were able to maintain a nice pace while you were running your practice races. The problem occurs in the middle of a race and you start to encounter people who are unable to keep a decent pace, and you wind up lapping them on the track. When too many people begin falling behind, it can be a challenge to get around them without altering your rhythm. This is something that can cause you to run out of steam too early and wind up hurting your ability to finish. Planning to run an indoor race means being able to deal with the exact conditions in practice that you will be dealing with in the race. This can make it an easy choice for many people looking to run their first race. The bottom line is the choice whether to run indoors or outdoors is a matter of preference. For some people nothing compares to the sun beating down on their face as they navigate the roadway with other competitors. The only thing that is certain however is that Mother Nature is always unpredictable. Sunny forecasts can easily change when a rogue storm barrels through the area. If you are going to run your first race outdoors and you want to be able to make it to the finish line to check another thing off your bucket list, practice in all different types of weather conditions so you are prepared the day of the race for everything. If you decided to run an indoor race, make sure to prepare as you would for the outdoor race in every aspect save the element of weather. Just because the environment is ideal doesn’t mean you will be able to breeze though the race.
Chapter 5 Commitment: Taking it Day by Day Now that you have decided that you are going to run your first race, this is where you need to commit to the process and take it day by day. Saying that you are going to run a race and actually running the race are two different things. The last thing that you want to do is hurt yourself during training or during the race, so slowing down and looking at the overall picture will definitely go a long way in making sure you survive to cross that finish line. Simply saying that something is on your bucket list does not mean it is something you can do in a day and check off the list. In order to run your first race you are going to have to commit to taking it day by day. Making a Realistic Plan Now that you have decided that this race is a must, this is the time to make a plan to get the job done. Similar to writing a book, it helps to create an outline first so you can chart your progress right up until you complete the final chapter, which in this case will be crossing that finish line in one piece. So to get started you have to understand exactly how long this race will be. Regardless if you chose a 5-‐mile or a 26-‐mile race, the preparation to completing the race will be the same. The easiest way to prepare for this race is to understand that it is you against the finish line. Chances are that you will never be able to prepare yourself to be in such great condition that you can actually win this race. Understand that the goal here is to simply finish the race. Once you know how long the race is, you can break down what it is going to take to get the job done. If you are running a 20 mile race and you go out tomorrow to run 10 miles to get a feel for what is in store, you can bet that you will either hurt yourself or get so winded you will cross this right off the bucket list before the starting gun sounds. There is most definitely time between now and the race, so commit to do little things each day that will put you in the best position to finish the race. Run for a designated period of time each day, and increase the time that is comfortable to you. Don't push yourself to the point of exhaustion, simply commit to getting out there each day. By the time of the race your body will be conditioned to be able to withstand the pains that come with running a race. Always Focus on the Positive When you commit to running a little more each day, you are going to feel a sense of pride when you get home. Regardless what happened out there, always focus only on the positive. If your goal was to run twenty minutes and you fell short by a minute because you simply could not push any further, focus on the fact you got out there and ran. Focus on the
fact you are still committed to running this race. Focus on the fact that each day you prepare to run this race, you are getting your body healthier. By focusing only on the positive, you give the brain reasons to look forward to running again tomorrow. If you had come home all depressed because you missed your goal, you might not be as motivated to get back out there tomorrow and push through some pain. At the first sign of cramps your brain might say it has had enough, and you quit before you even get moving. Negativity can have a huge impact on your brain because it will do anything to help you to avoid pain and to gain some pleasure. If your brain thinks sitting on the couch is much more enjoyable than running in the rain because its cold and damp, your brain will find a hundred reasons to convince you to stay in the warm house and relax in front of the television. When you commit to taking it day by day, you have to also promise yourself that no matter what happens out there you will, find something positive in the experience. Don't Get Overwhelmed It is easy to get overwhelmed when you consider you are going to run a 20 mile race and you can barely run 2 miles without being in pain the entire time. Part of the process of being committed to taking it day by day is to slow down and only look at your day’s progress and nothing more. When you can improve only a small percentage each day, the results after one month will astound you. By looking too far into the future, you can easily become discouraged because you can only see today's results. Keep this analogy in mind when you get the slightest bit of doubt in your mind. It is possible to drive your vehicle from the southernmost tip of Florida to Georgia in the dark with only your headlights shining a few feet hundred feet in front of you. When you first consider driving in the dark over 400 miles it seems impossible because your headlights cannot see that far. Taking it a few hundred feet at a time and you will arrive in Georgia before the sun comes up. This analogy is to help you to understand that today you might not see how you can possibly keep your promise to check off running your first race off your bucket list. Trust that one mile a day will get you to the finish line and you will most surely get there. Commit to running every single day and when the day of the race arrives magic will happen. Your days of practice and blind faith will push you further than you ever dreamed possible. When you can avoid from getting overwhelmed early on, you put yourself in the best position to complete that race.
Chapter 6 How to Calm Your Mind When You’re in Pain Running your first race isn't so much about finishing at the front of the pack, as it is just finishing at all. When you have made the commitment to run the race, you are in a state of excitement and anticipation about actually completing something on your bucket list. Regardless of how long of a race you have decided to run, chances are you are going to experience some level of discomfort in the race. The key to finishing a race is more about learning how to calm your mind, especially when you're in pain, rather than being in the perfect physical condition. Here are a few techniques you can employ while you are still practicing that will help you to get through those times in the race where you feel you simply cannot run another step. Set Time Goals This technique is designed to build up your stamina as well as your mental confidence in your abilities. People who take on the challenge of running their first race often decide right out of the gate that they want to run a mile a day and increase the distance slightly each week until they are able to run that race without issue. While the body is still in an excited state, you set out and try to run that first mile. Usually that night or the next morning, the pain is so severe that you need to take a day off before you run again. You push yourself to get to that mile again and find it is more of a challenge that it originally seemed. So even if you are able to complete the mile run, now you are feeling the pain both physically and mentally. The brain begins to try to avoid pain by giving you all the reasons it would be easier to avoid running for a day or two. Setting up distance goals is an easy way to become frustrated and overwhelmed before you even get to your first race. The right way to set goals when you are still early on in your running career is to set time goals instead. Tell yourself that tomorrow you are going to get out there and run for a solid ten minutes. What is going to happen tomorrow is you will be a little more excited knowing you can actually reach that goal fairly easily. When you finish your ten-‐minute run you will also feel an immediate sense of accomplishment right out of the gate. The next day you will set your goal to run simply two minutes longer than you ran today. This isn't going to challenge your body early on, but the mental benefits will help to carry you when you are running the real race. Each day when you reach your goal you are slowly building up the stamina you need to run the race. In addition to the stamina, you are telling your mind that you set goals and you reach your goals every single day. These small victories are going to help you to calm your mind when you eventually experience pain in the race. Rather than get overwhelmed and look for excuses to quit in the race, you can draw upon those small victories and the feeling of pride you had each day to power you through.
Listen to the Music While you are still practicing for your big race, it is important to look for ways to help distract your mind from feeling the cramps and burning that every runner feels. Even the most experienced runners will eventually hit the wall during a race and feel pain somewhere in their body. One of the easiest ways to distract your mind is to listen to music while you are running. When you are first starting and setting small goals, it is not that important because you haven't really begun to push yourself yet. But as you reach your third week of practice, you’re going to be running for at least a half an hour even if you only add two minutes to your previous day’s goal. There will come a time at the midway part of your run where the weight of the world will hit you and you will feel it in your sides, back, or bottom of your feet. Experienced runners understand that the wall is coming and already have ways to calm their mind. When you hit the point where the pain is bad enough to want to make you stop and call it a day, music can simply wash all that pain away. This isn't the time for slow love ballads. You need music on your player that gets your blood pumping. The music works to distract the mind and sends adrenaline to the arms and legs. Just when you feel like the pain is going to become unbearable, hit that song that always gets your feet moving. You will instantly feel a rush come over you as you continue running toward your daily goal. The music is the perfect way to distract the mind, and that pain will subside in a few minutes anyway. Once the pain is gone, you will be amazed how far you were able to push yourself today. Little Help from My Friends Before the big race is here, consider looking for small local charitable races every town has all year long. These races can be as short as 1K and all the proceeds go to charity. This race will take you less than 10 minutes to run, and many participants actually walk the race just to be a part of the fun. The way this race is going to help calm your mind is not in being the first one to cross the finish line, but to show you how other people react to the runners in the race. Fellow runners will offer advice and help you to complete the race because it is not about winning here, it is about doing the right thing. The fans watching the race will cheer as you approach and you will feel a rush come over you like you have never felt before. You can draw on these feeling when you are running the real race and your body begins to feel pain. Reminding the mind of all those fans waiting to cheer you on can often be enough to push you through times you are in pain. These techniques are basically designed to distract the brain when it experiences pain. The mind wants to eliminate the pain by giving you reasons to stop moving and take it easy.
These techniques will give the brain alternate reasons to help push you through and get you to knock one more thing off your bucket list.
Chapter 7 Learn to Breathe Correctly Now that you are fully committed to running your first race and crossing it off your bucket list, it is time to think about conditioning. Imagine that you are running up a large hill, your body kicks into overdrive to try and help you to maintain your pace. Your legs seem to be doing fine because of all those days of practicing just a few miles each day. Your heart seems to be working perfectly as it has slowly strengthened during your practice runs each day. But for some reason as you try to climb that hill you find your chest heaving and your body appears to be giving out. Inevitably you will wind up on the side of the road hunched over, gasping for air and wondering where it all went wrong. The problem that you have is you never learned how to breathe correctly during your training sessions. Consider these simple breathing techniques that you can easily implement into your training so when that big race day arrives you make it to the finish and finally can check this off your bucket list. Training Your Lungs When most people begin practicing for that race, they always worry about the condition of their legs and their heart. Not too many people consider the idea of training their lungs though. If you want to be able to endure the entire length of the race, you need to build up the stamina to make it to the end. The easiest way to do this is to train your lungs to breathe more effectively. Once you get the right breathing pattern down, you will most definitely improve your running. The reason is because more air in the lungs means more oxygen for your muscles, which in turn increases your endurance tremendously. While it is important to have strong leg muscles to power up steep hills, if your lungs aren't supplying enough oxygen to those muscles, its like running your car with brand new tires and no oil in the motor. To train your lungs to help you to endure the entire length of the race it is important to breathe more fully. The key here is taking deeper breaths while you are running. When you take deep breaths, more of the air sacs in your lungs are being used. The more air sacs used, the more oxygen that gets fed to your muscles. During the race you have to train your body to take very slow and deep breaths. Do this while you are practicing your running and you will begin to strengthen the diaphragm. Stop breathing with your chest when you are running and train yourself to breathe from your stomach. Breathing from the belly is like watching a balloon fill up with air and then deflate. When you breathe from your chest, you're wasting energy when your chest, arms, and shoulders move during breathing. This energy should be conserved and used to help you run further. Training From Home
While training your body to breathe is very important to do while running, it can be a challenge at first because your busy trying to train your mind and body to deal with the pains of pushing a little further each day. Trying to incorporate learning how to breathe might be a little difficult in the early stages of running. The best way to train your body to breathe from the stomach is to do it while you are home and not outside running. By training yourself to do this while you are relaxed and focused, this skill will eventually carry over to when you are out there practicing for the big race. To begin training your lungs to take in more air, you need to breathe in through your mouth and not your nose. The reason is your mouth can easily take in more oxygen than the nostrils. The other benefit to breathing through your mouth is that it can help to keep your face much more relaxed. To learn this procedure it helps to begin running in place as you practice this breathing pattern. Try to coordinate the breaths with your footsteps. This will help to increase your diaphragmatic strength too. Start slowly by deep breathing in with a 2/2 pattern. Breathe in while you step left then right. Exhale while you step left then right. Once you get this pattern down, increase to a 3/3 pattern. This means breathe in and step left, right, then left. Breathe out and step right, left, and then right. In time you will be able to increase to a 4/4 pattern. Breathe in and step left, right, left, and right. Then breathe out and step right, left, right, and left. You can see that you will eventually be stepping twice as many times as you take a breath in and out. This is the easiest and safest way to improve your lung capacity and to strengthen your diaphragm muscle. One Unique Exercise This training exercise is specifically designed to teach you how to control your breathing. Find a comfortable area in your home and lie down on the floor. Place your arms at your sides with your palms down, then inhale while you lift your arms, shoulders, neck, and head of the floor. Then lift your knees while extending your feet so your legs are at a 45-‐ degree angle to your floor. Now take 5 quick breathes in and then exhale 5 quick times. Pump your arms in an up and down manner while breathing. After you do five inhales and five exhales, start over until you complete ten reps. By the time you have finished your arms will have also pumped 100 times. This not only helps to build your abdominal muscles, it will improve your lung capacity. The 5 short breathes in a row are slowly expanding your capacity rather than one long breath. You will notice the difference in a few days when you push yourself to reach your new goal for the day. Your breathing will be much easier and your stamina will improve greatly. Completing your first race and checking another thing off your bucket list is now a real possibility.
Chapter 8 Training Plans for the Starting Line The ink is now dry on your bucket list and you are committed to running your first race. Getting from the bucket list to the finish line takes a lot more than lacing up your sneakers next week and hitting the ground running. You are going to have to go through some pretty extensive training, choosing the right gear to wear, choosing the right length of race, learning how to breathe and how to train your mind to deal with that inevitable pain that will happen in the race. The key to getting yourself in the best condition to run that race is sticking to a training plan that will get you to that starting line and eventually to the end of the race. Here is a checklist that you will need to ensure you complete your first race safely and look back with a sense of pride at your amazing accomplishment. With this training plan and a committed attitude, you will definitely be able to check off this race from that bucket list. 1. Taking it Day by Day: Getting your body fit is the most important thing you can do for your first race. All the right gear and breathing exercises will mean nothing if you aren't physically fit enough to complete a race. Be certain to understand exactly where you are today and what your limits are. If you can barely walk around the block, don't think about running a 5K race without putting in a lot of time for training. 2. Changing Your Diet: Take a good look at your diet and see how many things you ingest each day that are water based. These foods will help to promote a healthy body and give you the strength to endure training each day. Look to change your diet to more foods that are high in nutrients. Foods with both complex and simple carbohydrates are the perfect fuel for a runner’s body. Change your diet to include more healthy options and you will keep that furnace burning more energy more easily. 3. Choose the Right Race Length: Only you know how far you can actually run that will not be too easy, yet be challenging enough to give you a sense of accomplishment when you complete the race. Decide whether you want to run an indoor or outdoor race, and then decide on the length of the race that you feel comfortable running. This is very important to do now because you will need to set up your training based on the distance of the actual race. 4. Choosing the Best Gear:
Make certain that you choose a running shoe that is right for your type of feet. The better that your feet feel during the race, the longer you will be able to comfortably run. Choose clothing that allows wicking, so the moisture from your sweat is drawn away from your body and keeps you cool during the race. Avoid any type of clothing that has cotton material in it. The cotton will act like a sponge and cause discomfort in addition to weighing your down. To avoid chafing while running, consider wearing the appropriate socks on race day. 5. Choosing Your Practice Route: When you are first starting training for the big race, do not set yourself distance goals. Rather choose time goals and each day try to improve a few minutes better than the day before. In order to adopt a better running style, consider running on routes that are easy to navigate without to many inclines. Promise yourself you will get out there every day until you are able to run the entire race from start to finish without too many struggles. 6. Learn to Breathe Correctly: While the right gear and the right attitude will definitely go a long way, you have to work on your breathing patterns during the training so you can avoid difficulties in the race. The proper breathing patterns should originate in the stomach and not the chest. Practice breathing at home with simple techniques like breathing in 1-‐2 stepping left, exhaling 1-‐2 stepping right. Increase the steps in the time it takes you to both inhale and exhale and you expand and strengthen your abdominal muscles. 7. Calm Your Mind When You’re in Pain: The mind is more powerful than you could ever imagine. It will also do anything to try and keep you from experiencing pain. If the mind feels your training is too painful, it will give you a hundred reasons to simply sit on the couch and relax than deal with all that pain. The key to pushing your training and dealing with the pain that comes with running is to trick the brain to thinking you are enjoying the process. Listen to heart pumping music while you train, or train with a friend who can help to push you when you are feeling run down. 8. Reward Yourself Each Day: Every day that you make it to a new goal in your training, reward yourself for a job well done. Treat yourself to a healthy snack, give yourself a few extra minutes in a hot bath, or get a massage to soothe your muscles. Rewards are a great way of driving yourself to the next level by using the carrot and the stick routine. The end result here is to have fun and complete your bucket list, so you might as well enjoy some of the rewards along the way. 9. Practice the Real Race: Come race day you do not want any surprises. The day of the race is not the day to break in your new sneakers or to be completely caught off guard by rain in the area. When you are
doing your training runs, this is the time to experience all the things that could occur race day. Run with your new sneakers to break them in, run one day when it is raining out, and run one day when it is hotter than usual in your region. This will ensure on race day you are ready for anything. 10. Have Fun and Enjoy the Journey: Ask any successful person in business what is more exciting, getting the end result or the journey to the money. The journey is always the right answer in every case. Take time to really enjoy running your first race and when it comes time to cross it off your bucket list you will look back fondly on that day for many years to come.
About the Author
Millennial's are the biggest generation since the baby boomers, over 80 million in the U.S, born 1980-‐2000. Known as the super mom's and dads, they are the digital educators, bankers, marketers, project managers, organic gardeners, international travelers, technology driven, and social media generation. Compacting an 80-‐hour work week into a forty is norm for the Millennial. The Internet is norm, like taking out the trash, flushing a toilet or changing a diaper. Betsey is a true Millennial! At 32-years old, she is a Project Manager for an international corporation, married, and incredible Mom to an energetic 2-‐year old super-‐hero son. In 2010, she and her husband launched Set Them Free, a non-‐profit organization, funding the rescue and rehabilitation of victims of human trafficking around the world. Betsey shares, "There’s really nothing special about us. We’re probably a lot like you. Real people who are passionate about seeing children be children." She loves meeting new people over a good burger (will probably use a coupon for it). She and her husband have a good time rock crawling, hiking, hosting BBQs and in the midst of it all, they live to see justice for the oppressed, especially when it’s a child. From a culinary dessert artist, global traveler, entertainer, educator, motivator, and nutritionist, she arrives home to a well-‐cluttered creative home where experiments never cease, gardens grow, and paper airplanes fly. Yes, there is sanity in her insane schedule! Passion in her every breath and smiles doled out like lollipops! Organic ones!
Project Manager, Business Analyst, Senior Sourcing Consultant Responsible for delivering quality project management, implementation of global SAAS solutions. Project planning, revenue forecasting, process improvement, risk mitigation, system integration requirements and testing facilitation; mass communication and global training seminars are frequently performed. A positive attitude and a real focus on people cannot be underestimated. A sample of pleased customers include Apple, Discovery Communications, Xcel Energy, The Home Depot, Equifax (Canada), State Street Bank,
Universal Music Group, Frontier Communications (SOW) and FedEx (SOW). Follow on LinkedIn:
Set Them Free, Vice-President Set Them Free, Inc. is a non-‐profit fund raising organization created for the purpose of funding the rescue and rehabilitation of victims of human trafficking. Our mission is simply, "Set the victims of human trafficking free." We exist with the goal of ending human trafficking globally. Our purpose is to raise money for those rescuing and rehabilitating the victims of human trafficking as well changing culture and laws around the world. Betsey’s passion to see the ‘sex for sale’ industry abolished stems from a dream she had in 2004 while at the International House of Prayer in Kansas City. Set Them Free, Inc was born as a direct response from this dream and Betsey loves that Set Them Free plays a part in an abolition movement similar to that of the day of Abraham Lincoln. By day, Betsey plays the part of an IT Project Manager for a SAAS company in South Denver. She is a loving wife, playful Mommy, and DIY wannabe. She and her husband, Gianni, live in Castle Rock, CO with their energetic son and sweet black lab. Follow us on Facebook Follow us on Set Them Free website
Note From Betsey Thank you for downloading this eBook. This book remains the copyrighted property of the author, and may not be redistributed to others for commercial or non-‐commercial purposes. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer. Thank you for your support. Friend me on Facebook: https://www.facebook.com/events/563678563751634/ Favorite me at Smashwords: https://www.smashwords.com/profile/view/betseyvecchiarelli