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Getting Back on Track after Holiday Excesses: Setting Running Goals
Linda S. Dietz, Ph.D.For the Washington Running Report
Well, the holidays are finally over and I'm wondering how many of us actually lived up to our exercise expectations. Did running get postponed due to holiday parties, Christmas shopping, decorating, putting together toys, and other holiday demands? If you answer is yes, then you're in good company. Many people have difficulty finding time for their ordinary routine during the holidays.
In an earlier article, I talked about some of the things that happen which temporarily get runners off the running track and discussed ways to increase motivation. Now is a good time to review some of these ideas in order to help you get back into the running mode. Also with the new year, many of you may want to increase running goals and maybe run that first marathon or maybe that first 10K. Let's look at some psychological strategies to make these goals easier.
Most importantly, I would recommend that any guilt you may be feeling about not sticking with your routine or about holiday excesses (and there are almost always holiday excesses such as overeating and drinking too much) be tossed out with the Christmas tree and torn wrapping paper. Guilt or "beating yourself up" (the psychological term in called intropunitiveness) is only functional in that it motivates you to take some productive action.
Making concrete plans to get back into your running routine will help. This may mean that you need to find a buddy with whom to run. Making plans with a friend makes running more fun and keeps you a little more honest.
Another consideration, during the late fall and winter, is the weather and the early darkness. You may want to look into joining a health club with treadmills or perhaps purchasing one yourself. A recent article in "Runner's World" outlined the advantages of using a treadmill. Some of the advantages that were mentioned were most obviously that weather and darkness cannot interfere. Also, if you have your own, you do not have to miss the evening news or any other program that is important to you. Depending upon your circumstances, you may even be able to have it in your office at work (like Stuart on L.A. Law). If you do not have to purchase a treadmill, a health club is a wonderful place to meet people as well as to have other options, such as weights, and my personal favorite, a hot tub to soothe those tired leg muscles. Also, health clubs usually have an exercise physiologist, as either an employee or as a consultant to provide feedback about progress and information about improving fitness.
Another consideration, is to set reasonable goals for yourself. If you have been waylaid by the holidays, you may not be able to start back where you were before your routine was interrupted. Get back into your running routine slowly, even if during the run you do feel able to push the limits. For example, if you usually run for 30 minutes, 5 times a week, you may want to decrease this to about 20 minutes 5 times a week for the first week. You want to decrease the probability of having sore muscles, injuries or being overly tired. It will not take long to resume your previous level and exceed that if that is the goal. Trust your body. If you find that you're overly tired, go slowly. It will pay off in the long run. Also, at this time of the year, viruses are rampant and can keep you down. It is not appropriate to try to run through a cold for most people. It will probably cause you to be sicker in for longer. Rest, get better, and resume your running after that - never run when you have a fever.
I have been writing a great deal about goals--which are important motivators. For instance, if you have never ventured to run in a race, this could be the year for it. Having a goal like a race gives you something to anticipate and for which to train. Develop a running plan and keep a diary or a log of your progress. Goals are best separated into long-term and short-term ones. Short-term goals easily obtainable and should be designed in a step-wise fashion to achieve the overall larger goals. To illustrate, if you are running three miles per day, four times a week, and you decide to run a 10K, you have to gradually increase your mileage over a few months. You cannot expect to do well or to feel well if you immediately go from 3 miles to 6.2 miles. You can post your plan on the refrigerator to keep it in a special file in your computer, whatever works for you.
I frequently tell people who are trying to alter behavior, that there really is no such thing as willpower, but that willpower is simply good planning. An important component of "willpower" is rewarding yourself for your efforts, when you have obtained either a short-term or a long-term goal. People continue with a behavior when it's rewarding.
Rewards can be either internal or external. Internal rewards are truly the best kind. These rewards involve the good things we say to ourselves-self-praise. It is appropriate to tell yourself when you have done a good job and to give yourself a mental "pat on the back." Frequently we learn to be very hard on ourselves and deny the things we most want to hear. When you are trying to obtain those running goals, talk to yourself the way you would talk to and encourage your best friend.
External rewards help too. Find some things you really like such as rewarding yourself with a soak in the tub after a run or giving yourself 15 more minutes to sleep in the morning. External rewards can also entail setting aside some money to buy something special such as a cassette tape or a new outfit. Of course these types of external rewards will depend upon your financial circumstances but you can be very creative with rewards. Asking someone to do something for you that you normally do for yourself can be a reward, and you should not hesitate to involve others in your reward system as well as your running goals.
In summary, now is the time to get back into your running routine. Leave the guilt behind. Get your friends and family involved to help you. Set some reasonable goals for yourself and have a good time!