GOALS

2012 and we all have resolutions. This year I joined the Do Life Challenge and the 1st challenge is to set 5 goals. Ben Davis is the founder of the Do Life company and if you are looking for an inspirational motivator he is it. He started running, lost 130 pounds during his journey, ran races from 5Ks to marathons to an ironman, and then started this company. We can all meet our goals, but first you need to set some goals.
Goals need to be specific and you should have a plan to accomplish them. Saying I want to lose weight is a good goal but let's be specific. So my #1 goal is to lose 4 pounds in January and I will accomplish this my writing down what I consume in this time. It keeps you honest and makes you pay attention to what you are putting into your body.
Goal #2 cut 2 minutes off of my best 5K time. So my goal is 36 minutes.
Goal #3 is to run a 9 minute mile. I hate running out of my comfort zone but I want to accomplish this. For me there is little planning I need to do for these goals. I am already running regularly and it is more of a mental block for me to accomplish these goals.
Goal #4 start doing spinning again 1x/week. I love spinning and I've already done the leg work on this one. I joined my local YMCA and have the schedule in hand for the spinning classes.
Goal # 5 start doing pilates again. I will start with 2x per week. Again I have all the resources ready for this.

The other important task in this challenge was to write down your biggest excuse. For me it's, "I'm tired!" So how do you eliminate your excuse. For me, it is to just do it. Identifying the excuse is the biggest hurdle for most people. Once you realize what your excuse is come up with a plan to overcome it.

Check out Ben's website at dolifemovement.com.

Happy New Year!!

The Mind of the Runner

Coping strategies in running have been termed "association" and "dissociation" in the literature. In association, runners focus on their bodily sensations and stay aware of physical factors critical to performance. In dissociation runners think of anything but bodily feelings.
In association runners focus on respiration, temperature, heaviness in calves and thighs, abdominal sensations in an effort to maximize performance. Dissociation is when a runner purposely cuts himself off from the sensory feedback he normally receives from his body. Some things runners may use for this include mentally writing letters, listening to music, doing complex math problems. One problem with this technique is that by disregarding the bodily signals you may be overlooking signals of pain from an injury or hypo/hyperthermia.
Studies have shown that runners typically switch from association to dissociation and back again, but most runners use dissociation more.

Personally, I dislike focusing on bodily functions and am a "dissociative" runner. Research does show that to be an effective runner however I need to start to focus on the bodily sensations and to be safe in longer runs I should at least switch in and out at times. This week I have my 11 mile long run planned and am going to try this in/out technique.
Happy Running!!!

Exercise in Clinically Depressed Adults

A recent review of controlled studies looking at the effect of exercise on clinically depressed adults showed that exercise has a small benefit in relieving symptoms of depression with clinically diagnosed depression in the short term. The effect did not last beyond the duration of the exercise program.
The number and quality of the studies available to analyze were disappointing with only 3 high quality studies cited in the article. With only 3 trials it was impossible to look at the effect of different types of exercise or at the duration of exercise intervention.
The authors conclude that at this time exercise shouldn't be the only intervention "prescribed" for a patient with clinical depression. Large, high quality trials, with long term follow-up are needed to determine whether exercise has an important antidepressant effect.

Krough J, Nordentoft M, Sterne J, Lawlor D. The Effect of Exercise in Clinically Depressed Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Clin Psychiatry Apr 2011 529-538.

Train Your Brain for Marathon Success | Active.com

Train Your Brain for Marathon Success | Active.com

Running Form

I realize this isn't theoretically a psychological topic, but if it gives you more confidence to run than it really is. I attended a running clinic last evening and I found the information simple in lecture form. I then went home and ran trying to concentrate on the four things I learned: Posture, mid-foot, cadence, and lean. Not so simple when you are in motion. My best advice is work on one at a time and hopefully soon they will become habit. For me, having the information gives me more goals to strive for and makes me want to run.

www.newbalance.com/performance/running/good-form-running

Running as Therapy by Sachs

My new interesting read:

Now in paperback, "Running as Therapy: An Integrated Approach" examines both the psychology of running and the use of running as a mode of psychotherapy. Sixteen authors, including psychologists, psychiatrists and professors of physical education, provide research and clinical examples to show what can and cannot be expected of running as therapy. This book addresses running as therapy in an organized, systematic and thorough fashion. The authors outline specific programmes that can be prescribed and discuss how different approaches can be applied to different groups (such as women or children) and different problems (like depression and anxiety). The book is directed to practitioners who want to know why, how and when to use this therapeutic technique and to researchers who want to know how the effectiveness of the therapy has been measured and what results have been obtained. It is written so as to be accessible to the many men and women who run for health and pleasure. The authors also explore important topics in the psychology of running, of interest to runners and therapists alike: addiction to running, the personality of the runner, the "runner's high", and cognitive strategies used during running. The book is a state-of-the-art presentation of what running can do to alleviate psychological distress and remove troublesome symptoms such as headaches and fatigue. It presents a form of therapy that, if guided by professional help, can be an effective and inexpensive alternative to analysis or drugs.

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Mental Toughness- Interview with Sports Psychologist Robert Weinberg

Mental toughness is being able to perform up to your ability. Dr. Weinberg lists 4 pillars of mental toughness.

1. Pressure- Being able to cope with adversity. Embracing the pressure. Having a "bring it on" attitude.

2. Motivation- Having a desire to perform. Persistance in what you are doing. Getting back up if you are knocked down. Goal setting is crucial. Goal setters are typically high in motivation. Setting long and short term goals is important.

3. Belief in Self- "I can do it."

4. Focus/concentration- Being totally focused on what you are doing. Being able to deal with distractions both in the sport and in your personal life.