The Fete Blog

image via Vintage Penny Lane

I don’t want to bring up terrible stereotypes, but this one is unfortunately still prevalent in our culture. As women, we’re sometimes taught to shun competition– that being ambitious and working hard to get ahead isn’t ladylike and isn’t in keeping with the universal fellowship of women. I’m all for cheering on your friends and opponents– but to think that we shouldn’t be competitive just because we’re women is total bullshit.

There are times when I get lulled into an attitude of “it’s okay if I’m not the best”– or worse, “there’s no way I can be the best” (this goes mostly for my running, but also for other aspects of my life where being competitive is a good thing). I roll along for a bit, lifeless, going through the motions, and mentally disengaged, and then get upset and depressed when I feel like I’m not living up to my expectations or the expectations of those who I work with or depend on me. It’s the worst feeling in the world.

image via The Celebrity Cafe

I’ve been in this kind of funk with racing for a year now. After college, my races were lackluster, disappointing, and uninspired– because of burnt out or being unhappy with my living situation(s). I barely ran any “personal bests,” I rarely raced,  and I was confused. Maybe being a professional runner wasn’t going to be my thing… and maybe I didn’t really care. That spark I had in college seemed to be growing dimmer and dimmer with each race where I failed to live up to my expectations or potential.

And then… I ran a race at my home track at the University of Virginia. The race wasn’t a distance I specialize in, so there was no pressure. It was against mostly college girls, so there were no scary professionals to race against. I was racing in front of a hometown crowd, with old teammates, coaches, and friends there to cheer me on. It was AMAZING. I had no stress, very little anxiety (a bit of nerves is healthy before a race), and so much fun. Best of all– I ran a PB, my fastest time in that event EVER, which proved to myself that a) I was fit! fitter than I’ve ever been! and b) I still had it in me.

What happened? I was actually being competitive! I “remembered” how I used to be a complete badass and totally fearless when I raced and it all came back to me in that race. I wasn’t afraid of racing, I wasn’t afraid of my competition, I just wanted to race to win.

image via Blogspot

I came back to normal training after that race and had a much stronger mental attitude (remember, mental toughness is the biggest fitness challenge I face). I was excited to do all the little exercises and stretches; I felt very zen in my workouts. I had recaptured that college fearlessness and felt like much less of a headcase than I had been the entire year prior. And it was all because I had embraced my competitiveness.

Being competitive is a must for your athletic life. Don’t think of it in negative terms– “I want to demolish that girl I don’t like in spin class” or “If I could just be thinner than that mom I run by in the park, I’d be happy.” Think of competing in terms of goals. If you have a fun set of goals you want to hit, you’ll be more motivated to want to improve in your fitness life– and more willing to do whatever it takes to get there. Find a friendly competitor to push you during your workouts and put yourself in competitive scenarios– races or performances– to get your adrenaline spiking. It will, in turn, make you feel so much more motivated, satisfied, and raring to get back to work when you hit your goals!

image via ffffound

Ignore all those who think you shouldn’t be competitive because you’re a woman. Being a confident and self-assured person– and athlete– is a way to fuse health and happiness. Go out and kick some butt!

image via Pinterest

Lately, I’ve had a few women ask me how they can get excited about bringing fitness, in general, back into their lives– maybe they’ve had a baby or two, or maybe they’ve just been so focused on work and life that the thought of going to a gym or even going out for a run seems daunting or undesirable. When I think back to how I first got into fitness, I think of my mother. As a child, I would frequently accompany her to the local middle school track, where she would run laps and I would try to keep up. She instilled some kind of discipline and desire for running that (clearly) comes through in my current choice of exercise… and, obviously, my body type and affinity for long-distance, endurance-based fitness must come from somewhere! So my first reaction, now, to the question, “What should I do for fitness?” is: work what your mama gave you!

Think about it two ways: what kind of attitude towards fitness did your parents instill in you? (don’t worry; if you were raised in a decidedly un-sports-loving household, you can still embrace fitness today) and what kind of body type do you have? 

image via Saltwater Kids

Look back at the types of sports you did as a kid. Where you part of a soccer team or a softball team? Did you do big group classes of gymnastics or ballet? Or were you more of an individual, a member of the swim team or part of your high school track team? Recognizing the environments in which you practiced fitness as a child can help you find a niche today. If you were always a team player, consider joining your local outdoor adventure club or adult sports team– flag football, rugby, soccer, even competitive frisbee could be your exercise of choice! Meeting up with friends for “practice” and competing as a group might be the best way for you to have fun while getting exercise.

Likewise, if you were an individual athlete, finding an activity conducive to that competitive spirit and self-focus might be a better fit: yoga, pilates, cycling, Crossfit– all could play to your natural urge to be on your own, while giving you a community of fellow individuals to turn to when you need inspiration. And, if you avoided sports like the plague as a kid, look at your other social activities: were you part of a team/social environment or did you like doing things on your own? If you were more of a “loner,” doing something super social for fitness might be a major turnoff– working one-on-one with a personal trainer might be more your speed than jumping onto a team.

image via Jokeroo

And, of course, there’s the issue of what you can physically do. Not everyone is meant to be a runner or a rower or a soccer player. Think of your body in three categories: endurance, flexibility, and fearlessness.

If you have good endurance, high intensity sports could be for you– running, biking, swimming are all high-performance activities, where you’re rewarded by enduring longer. Consider training for a triathlon or a road race! If you’re super flexible, try something totally unexpected– ballet or zumba, yoga or even one of those sexy pole dancing classes. And if you’re fearless, embrace it! Water sports (like kayaking), Tough Mudder races (where you run through fire!), or Crossfit are all types of exercise that really challenge you mentally as well as physically; if you can push through pain or allow yourself to do something slightly scary, you’ll enjoy the actual exercise so much more!

Thankfully, these are all qualities that can be improved upon– so if you’re more of an endurance athlete and not very flexible, trying something that challenges that flexibility will give you tremendous results! But if you’re just starting out with fitness again, playing to your strengths will lead to more fun, more enjoyment, and more exercise!

Next time you’re struggling with your fitness or asking yourself, “Why should I exercise? I don’t know what to do!” take a step back and examine yourself and your fitness history. What didn’t work before probably won’t work now. If heading to the gym is a drag, sign up for a team and make exercise a social occasion! If the thought of working out with a big group of people is terrible, find something you can do completely on your own– and then go out and do it!

What is your favorite form of exercise? Does it fall in line with the type of athlete you were as a kid? How do you challenge and embrace your body?

image via Pinterest

Happy Fitness Thursday! I hope you have time to make a trip to the gym or lace up your shoes to go for a lovely jog today. Consistency is the fast track to progress and hopefully these fitness posts have helped you find some motivation or guidance for adding fitness into your lifestyle!

But while consistency is helpful, becoming a fitness goddess is not going to be easy. It IS easy to come up against challenges in your fitness plan– plateauing, not having the motivation to keep going, facing a race or a pose or a move that seems impossible to complete. No matter what form of exercise you embrace, you’re going to have a hurdle to overcome eventually. But that’s the key to growth– overcoming.

image via tranquil 

What’s your current fitness challenge? Are you trying to up your mileage? Are you looking for motivation to get in the pool and start swimming twice a week? Are you struggling in a spin class or bored of your weight lifting program? Are you nervous to take it to the next level?

I personally struggle with a few things: balance (silly, I know) and mental strength. I’ve always known I have poor balance– anytime I have to do a drill standing on one leg, I wobble and fall over within seconds. I started yoga a few weeks ago and haven’t been able to go as often as I’d like (anything is better than nothing though!) and quickly realized I really need to work on this balance problem. In my second class, we went into tree pose– the first image in this post– and it took all my concentration and power to string together a few seconds on one leg. I’m not quite sure how to fix this– more yoga? Certain drills? Strengthening my legs more? But that’s my current project.

On the mental side of things, I always seem to scare myself out of pushing past the pain in the final seconds of an interval. I just get scared or tired or a combination of both and my brain says, “You can’t do this.” And, after a few seconds, I tell myself, “I can’t do this.” But when I’m really pushed, by my coach or someone in the workout with me, I can always do it. I can always finish with a fast last lap; I can always make it through without collapsing; there is more strength there than I think. So quieting that doubt and that fear (it’s for jerks, remember?) is going to be a game changer for me. I can always do it– and once I know I can, there won’t be any barriers.

I’d love to hear about what you’re currently working on and/or struggling with! Do any yogis out there know how I can work on my balance? I’m going to master the tree pose eventually… 

No big deal– just pie for breakfast!

I am very fortunate– every year, I have the opportunity to get blood work done. Not because I have health insurance (although I do), but because my university, USA Track and Field, and my training group have all made it a priority to know what’s going on with our bodies. At UVA, the athletic department regularly had us get our iron tested; as an elite athlete, I attend clinics and workshops where they test our blood to make sure all our levels are healthy. For the most part, I’ve always been fine– maybe Vitamin D is a little low or my iron is a little low, but nothing pressing.

This year, however, something a little more urgent showed up in my blood work: I have high cholesterol.

Of course, I had no clue what that meant. I’m a professional athlete! I run every day! I am fit! My weight has barely changed since 2006! What could possibly make me have high cholesterol?? What does that even mean?

My idea of breakfast, lunch, and dinner…

Cholesterol is in everything we eat, especially in animal products; like most things in our diet, a healthy amount of good cholesterol is necessary for our bodies to function. And, like most things in our diet, an unhealthy amount can lead to big problems.

There are two big terms to know when it comes to cholesterol– HDL and LDL. HDL is “High-density lipoprotein” and is “good cholesterol.” It basically helps move cholesterol from your arteries to your liver and other places where it’s really needed, so it’s not just building up and blocking up your veins. Having a healthy or high level of HDL is good! It means you’re not at as big a risk for heart problems.

LDL is “Low-density lipoprotein,” the bad stuff. This kind of cholesterol causes all your cholesterol to stick together and stop up your arteries– not good and, of course, a precursor to heart problems. So having high LDL is not a good idea.

image via Design Mom

Cholesterol is usually found in foods such as dairy products, eggs, meats, and, of course, fast food/junk food that is made with a ton of butter and gross stuff. Anything high in saturated fats is not going to help with your cholesterol– that means muffins at Starbucks, pizza, grabbing a burger when out to eat, lots of pre-packaged snack foods. It seems like the only kind of food that is fairly safe from bad cholesterol is plant food– fruits and veggies (it’s ALWAYS fruits and veggies when you’re trying to be healthy!).

So what happened to me? Two things. For starters, my daily diet of cupcakes and coffee (and nothing else) didn’t help. In college, I was so worried about gaining weight, but so in love with sweets that I’d usually eat something sweet during the day for lunch or a snack, but only in a portion small enough not to “make me fat” and large enough that I wouldn’t be starved by practice time. I didn’t gain weight, but that thinking– that if you’re “skinny” or lean you’re healthy– doesn’t help here. Thin people aren’t safe from cholesterol problems!

I sat down with a nutritionist at the Olympic Training Center in Chula Vista and looked over my blood results– and got a tiny bit of good news. My cholesterol is a little high– but that’s because I have high HDL– the good stuff!! My LDL is at a healthy level, but the combination of LDL and HDL makes my overall cholesterol a little high. The nutritionist said they see that in athletes fairly often– but it worries them because after our active lifestyles are over, those numbers could switch, with HDL dropping and LDL rising. Getting both numbers lower is important to being healthy down the road.

image via gourmande in the kitchen

So how do I do that? My three tasks:

1. Stop being lazy about food. This is my biggest health problem. I’m so lazy when it comes to MY eating that if it takes longer than a bowl of cereal (or just grabbing something already made for me), I don’t want to do it. Preparing a salad or washing some grapes or putting nuts in a bowl is just too much work (isn’t that terrible??). Forcing myself to think about my week’s diet before the week starts and putting together some easy and healthy snacks (so I don’t turned to some baked, prepackaged treat) is going to make a big difference in my overall health.

2. Embrace the greens! I rarely have a vegetable in my meals– the veggies we shop for are things we can sauté (in butter, of course) and put on pastas. I don’t ever think to include a side salad in our dinners– it’s usually a pasta and chicken. Time to redesign our meals!

3. Ban the junk. Muffins, Harris Teeter cookies, pies (there were times when I would buy a frozen key lime pie and eat only that all week), pre-made desserts, packaged snacks… time to break up. If I want sweets, I should be making them myself.

It’s shocking; our lifestyle and simple choices, like what we put into our bodies on a daily basis, can wreak such havoc on our health. I know what you’re thinking– “Stephanie, you are ridiculous and I can’t believe you claim to be healthy.” It’s tough– sometimes we think that exercise is a cure-all and we can do whatever we want in other parts of our lives… and that’s not really the case. Combining fitness AND nutrition is the key… there’s a reason the two go hand-in-hand.

The take-away here: make sure you’re getting your body checked out properly and regularly. Go to your doctor and ask for a blood test to check all these levels and see what you can be doing better, either with exercise or diet. And take a good, hard look at what you’re eating. I’m not preaching for diet journals or anything like that, but being more aware of what you’re putting into your body will give you a better idea of what’s going on inside it.

image via fitbie

What do you do to prepare for your workout? For the last few weeks, we’ve chatted about ways to finish up your workout– what you need to bring with you and why it’s so important to grab a snack immediately after your workout is over; recovering properly is the first step to having an amazing workout next time! I’m still working on this. I NEVER used to recover properly (and I’ve been running at a fairly high level for six years now)– I’m starting to put my words and actions into sync. But there’s another important thing to consider when adding fitness into your life– how you’ll get your body ready for it’s upcoming workout.

First things first: I don’t want any of this advice to turn you off of fitness. If you don’t have time or energy to pack a bag for the gym or grab a snack right after your workout or think about fueling up in the hours before you exercise… that’s fine. I want you to love exercise and I want you to be the best you can be. I’d love it if you could make or find the time for all the extras, but if it’s all you can do to get out the door, hooray for you. Seriously.

image via Pinterest

Okay. Let’s say you do have a chance to prepare before your workout. What do you need to do? Fuel up! I used to think eating before a workout was counterproductive– how will I lose weight? Why would I want more food in my body to burn off? Well, nutritionists have proven that when you “starve yourself” before a workout, your body kicks into survival mode and instead of burning fat, it burns off muscle. NOT what you want. So making sure your body has some simple carbs to convert into energy gives you a better workout, which gives you a better, stronger body!

Knowing what to eat pre-workout is really subjective; it depends on what kinds of foods you usually eat and can handle– so some people can eat more and a larger variety of food, others can’t. Experiment with it a few times before easy workouts, just to see what your body can handle.

Some bad news: it’s really important to fuel up before a morning workout. That means, you might need to wake up an hour or more before you go to workout (I used to be that girl who rolled out of bed and went straight to practice– not so much anymore!). Sorry!! I promise that waking up a bit earlier will pay off in the end. The most important thing to do before ANY workout is HYDRATE. So if you’re going early, you should wake up at least an hour early and make sure to chug some water. Drink your morning coffee– I am a zombie without coffee and it usually sits pretty well in my stomach when I drink it an hour and a half before starting my workout. Food-wise, it’s important to have a nibble of something in the morning. Some options:

-a piece of toast (and peanut butter and jelly, butter and jelly, plain, just butter, whatever)– this is what I usually do. It doesn’t bother my stomach (I don’t like having too much milk in my tummy before going out to run) and it’s easy to prepare.

-yogurt– it gives you a blast of carbs and it goes down easily

-fruit (it can be in the form of a smoothie too!). This can be tricky. Some fruits don’t sit well for me; I’d choose a banana over an apple. If you know a certain fruit goes through you quickly, either eat it with enough time to take a bathroom break before your workout or choose another option.

-oatmeal. This is a great option– even just those Quaker heat-up-with-water packets. It’s delicious, small, full of great energy, and most people can handle it.

When working out in the morning, you don’t have to eat a ton of food. Just a few hundred calories will kickstart your metabolism (which means you’ll burn more calories!), give you an energy boost, and help prevent any lightheadedness during your workout.

image via Southern Pink Lemonade

If you’re working out in the evening or after work, you do have to think a bit about your eating during the day. It would, of course, be ideal to have a healthy diet during the day, but it’s not a huge deal. Making sure you keep an eye on the clock and grabbing another snack 2-3 hours before your workout is what’s important. Here’s how I time an evening workout: I have a regularly-sized meal 4-5 hours before my workout and then another snack about an hour before heading to the track or gym. A meal is usually a sandwich, chips, fruit, drink and snack is something like half a Powerbar or a few bites of a PB&J. Some other options for pre-evening-workout:

-crackers or pretzels

-granola bar

-trail mix or granola (bonus: over yogurt!)

-a small bagel with a delicious spread (I used to have a bagel with Nutella before all my races– yum!)

-fruit– always a great option!

Just remember– the most important thing is to hydrate! For an evening workout, try your hardest to have water with you throughout the day and pay attention to the two hours before a workout– make sure you down a bottle or more during that time! If you can have a Gatorade or another kind of sports drink (to give you some electrolytes) OR some coffee (caffeine does help your exercise– I used to be so surprised at how many runners put back a shot of espresso before races), do it!  Dehydrated muscles won’t help you much during a hard workout.

What do try to eat before a workout? Are there any other ways you try to prepare pre-gym?

Some resources I used: The Huffington Post | US News | Mayo Clinic | Spark People

Last week, we talked about what you need to bring with you to a workout. One important thing I mentioned was a recovery snack– and that concept is so important, I wanted to hit you over the head with it again.

image via Skinny Ms.

I know what you’re thinking: I’m working out because I want to lose weight. I’m working out because I want to get fit. I’m working out because I want to run, swim, or bike a race. I’m working out with my friends and if I’m eating a snack after our workouts, I’ll look bad.

I’m sorry– but (thankfully) all that thinking is wrong! Studies and science and nutritionists have proven that snacking immediately post-workout isn’t just nice– it’s required for continued fitness. This is what happens: when you workout, you’re breaking down your body. Your muscles get tiny little micro tears in them (it’s not scary, don’t worry) and all your stores of energy are depleted. If your body gets a nutritious carb-and-protein filled snack immediately after working out, it’s like an extra boost– your body kicks into high gear to repair those torn muscles (which will make you stronger for your next workout), it fills up those depleted stores (giving you more energy for your next workout), AND you end up with a stronger, healthier, fresher you. Sounds fabulous, doesn’t it?

image via Fit Sugar

What’s the catch? You only have a 30 minute window to get these incredible benefits. If you dip outside that window without restoring your fuel tanks, you won’t get those super-human benefits, which kind of makes your hard workout not worth it. Your body is broken down and can’t build itself up  and the next time you go to work out, you won’t be at your very best (when your friends or competitors are or the girl on the next Stairmaster is).

So what should you eat post-workout? Restoring your lost carb stores is the most important thing you can do; if you can add in some protein as well, double bonus points for you! You can of course reach for some kind of bar, but oftentimes those are full of extra sugary stuff that isn’t necessary for recovery. Eating some kind of whole food after your workout is going to be your best bet– energy and goodness at its purest!

Some delicious things to reach for:

-yogurt (Greek yogurt is my favorite!). Add some granola and fruit!

-fresh fruit– berries, oranges, apples, bananas. Bonus if you add in some peanut butter to your apple  or banana slices!

-a piece of bread/toast with peanut butter, apple butter, almond butter

-fresh fruit or veggie smoothie!

-brown rice

-almonds

-veggies: carrots (with hummus!), avocado, edamame

-hard boiled eggs

What’s your post-workout recovery snack?

PS: Extra reading–> some resources I used for this post: Times Colonist | Ask Men | Get-Fit Guy | No Meat Athlete

image via Jenn Fit

It doesn’t matter if you’re new to fitness or if you’re on old pro– there are always ways to improve your routine. One thing I’m absolutely terrible at is packing the proper things for my workouts; whether you’re just lacing up your shoes and heading out the door or you’re taking an intense class at your local gym, having everything you need before, during, and after your workout is crucial to recovering properly– which is crucial to getting fit and feeling great the next time you exercise! So don’t scoff and think, “Well, I don’t exercise very hard, I don’t need to bring a bag with me”– no matter what intensity your workout is, you’re taxing your body. Preparing it for battle is a must if you want to incorporate fitness (at any level) into your life!

Five things you absolutely MUST have with you when you workout:

1. The proper shoes. Seriously. If you were taking a ballet class, do you think you could get away with wearing your old beat up gardening shoes from Target? If you were ice skating, would you want to wear whatever dulled and clumsy skates they had? No. You’d want high quality footwear to insure you don’t get hurt. The same goes for going to the gym, going to yoga, going for a run– and, arguably, those activities tax your feet more than something that requires certain kinds of footwear.

I’m begging you. If there’s one thing you get from any fitness stuff I write, I hope it’s this: invest in the right kind of shoes. There are lower-priced running and cross-training shoes out there, and if that’s all you want or can invest, fine. But at least go to a proper fitness or speciality store and have them fit you correctly (ALL running shoes are different and meant for a different kind of runner). Even if you’re just going to the gym every week and doing the elliptical or sitting on the stationary bike– wearing shoes that support your feet (which supports your entire body) is key. I, of course, love New Balance shoes– the 890s are a great neutral shoe that most people like to train in; if you’re just going to the gym to lift or even if you’re going to a yoga or Pilates studio where you work out barefoot, wearing something like the Road Minimus beforehand is a great way to get your feet ready for action!

2. Water or a sports drink. Hydration is everything. Being dehydrated not only feels shitty, it makes your body run less efficiently. There’s also so much research out there insisting that we need electrolytes (found in those fancy Gatorade drinks), not just water. If you can invest in a fresh bottle every time you go to the gym, great. But I’d recommend buying one pretty, lightweight, easy to clean water bottle (Klean Kanteens are my personal favorite) and keeping it in your car or gym bag at all times!

3. A post-workout snack. Okay– I’m just learning this myself. Recovering immediately after a workout is the best thing you can do to make your NEXT workout a success. Waiting hours post-workout before you eat something doesn’t do you any favors– it’s not going to help you lose weight or make your body feel awesome. It will make you feel depleted, empty, and un-energized, which will hurt you when you go to do any physical activity down the road. You don’t have to invest in fancy protein bars or drinks; anything fresh that has a touch of protein will do. Grab an apple and a jar of peanut butter; a bag full of almonds; an orange; anything that isn’t total junk (darn, no Poptarts) will do. Be sure to eat it right after working out– you have up to 30 minutes post-workout to get benefits from snacking!

4. A towel + face wipes. When you workout, you sweat– especially if you’re in a gym. You’ll feel less gross and more willing to keep going if you’re not dripping all over yourself or your machine. You don’t even need a towel– throw an extra t-shirt in your bag to dab yourself with when you’re feeling slimy. The more important thing is those face wipes. Nothing is a fitness turnoff (for me, at least) like a dirty face. Working out and getting in your car all sweaty, sticky, and dirty– ugh. It makes me want to never go to the gym again! If you can get in there and clean off some of the grime immediately, you’ll hopefully avoid some breakouts and really get those exercise-healthy-glowing-skin benefits.

5. A clean + dry shirt. This seems super simple– but there are so many times when I’m left after a workout stuck in a sweaty, wet, cold sports bra. It is the worst, especially if you’re far from home! Throwing in a quick change of clothes (or even just a fresh shirt) will ward off all those cold post-workout drives home… and any reason to flaunt a cute tank or t-shirt when you’re looking and feeling your best is a win in my book!

Ideally, this is what your post-workout routine would look like: finish your class, get off your treadmill, put away your weights (in your proper shoes, of course!). Towel yourself off while you walk to your bag. Take a long swig of drink and toss a handful of almonds in your mouth. Another drink. Quickly change out of your sweaty workout top and into a fresh, dry, and cute shirt. Chug down some more water. Wipe off your face with a face wipe and munch on some more snack as you head to your car. Get home and feel like a Workout Wonder Woman!

Okay. We’ve talked for the past five weeks about the art of running– an art that, as easy and good for you as it is, can be really hard to fall in love with. I’ve offered a few tips and tricks that I’ve found made me love running a little bit more– where you run, who you run with, and how you run are really important components of running that really influence how you feel about it. But. Today, the last and final “love running” trick is the granddaddy of them all.

image via tumblr

Trick #5: Slow down.

This tip is so brilliant, it took me a few weeks to really figure it out. Slow down. No, really. Stop running so fast.

I’m not quite sure who started this whole idea of running hard each and every time you walk out the door in running shoes, but I’ve got some strong words for him or her. The biggest misconception about running for fitness is that every day, every run, needs to be a race. It doesn’t.

Now, I run with professionals every day and it absolutely SUCKS when, on easy or moderate training days, the entire group thinks they need to push the pace or run super fast or follow along with someone running at an insane clip from the get-go. It probably makes me the most unhappy person in the world. Do I go along with the group, even though I’m absolutely dying and miserable and hating every step? Or do I drop off and run at my own pace– doesn’t that just mean that I’m slow and out of shape, not good enough to keep up? For a long time, I stuck voraciously to the former option. BUT! I finally realized that running too fast every single day was a death sentence for my happiness. I hated running and I felt burnt out and exhausted. Now that I’ve loosened up a bit and am confident in my own training, I can drop off a fast pace, do my own thing, and have a 100% happier run. If I feel this way, non-professional runners must get this feeling too– the pressure to run too fast all the time makes running the most miserable activity in the world.

No one is timing you. No one is standing at the end of your run with a watch, angry that you’re running too damn slow. Yes, it can be lovely and exhilarating to pick up your knees, pump your arms, feel the wind in your hair and run all out– but if you do that each and every run, you will literally tire yourself out of your love for running. So don’t do it. No one is making you run fast– so don’t! Besides, when you’re running too fast, you’re missing all those lovely things we talked about earlier– the beautiful neighborhood you live in, the sites of a new location for a run, the conversation you can have with a group of girlfriends. The way to love running and love it for a long, long time is to remember: you don’t have to run fast. Running nice and easy still gives you fitness benefits, it prevents you from getting injured, and it feels so, so good.

Now that we’re at the end of our series (for now!)– what do you LOVE about running? Why do you do it? What do you struggle with? And how much are you going to go and run today?

As easy as it is to start running, the key to running happiness is sustaining it– and the key to sustaining a running routine is understanding what you’re doing in the first place. I promise I’m not trying to bore you or give you generic advice like, “Sign up for a race!” (although that’s great too)– but think about it: if you don’t know what you’re doing, you’re going out to run three times a week and just winging it. Will you run for an hour each time? Is that even good for you? Do you know– or care– how many miles you’re running at time? If you’re even considering making running part of your lifestyle (which you should), it’s time to understand it a little bit more.

image by Sean McCormick via Runner’s World

Trick #4: Understand what you’re doing.

There are basically two ways you can track your running– by time or by mileage. For first time runners, I would definitely recommend going by time instead of miles– before you really have a good rhythm, it might take you longer to run a mile and you don’t want to get discouraged early on. When you go out to run, set a timer or wear a watch (you don’t need a fancy, expensive watch unless you just want cool gear or you’re planning on being super serious). See how long you can go! 15 minutes one day is great; next time see if you can go 20. Build up and don’t feel pressure to run for a long time. If you’re new to running, running for a long time could do more harm than good! Working up to 30 minutes at one time (without stopping to walk!) three times a week is exactly the amount of exercise you need to be getting. More than that is a bonus!

If you want to go the mileage route, try to run somewhere that has miles or half miles marked OR drive the route you want to run to see how many miles it ends up being. If you’re choosing to run 3 miles before you walk about the door, stick to it no matter what the watch says. You could run those 3 miles in 21 minutes (7 minute mile pace) or you could run it in 30 minutes (10 minute mile pace)– either way, you get 3 miles in. If you’re choosing to run for miles instead of time, don’t let yourself get discouraged if it takes you longer one day than usual or if you’re running slower than you thought. Getting the miles in is all that matters, not how long it takes you to do it!

Get yourself a cute notebook or save a spot in your planner for keeping track of how much or how long you run. Don’t think of this as a chore or a “to do”– this is a happy, relaxing, fun part of your day, as fitness should be; by keeping track of it, you’re giving yourself a chance to grow and to follow along with that growth. Looking back at what you did three months ago and seeing how much you’ve improved is a huge way to stay motivated and excited about the process.

The other great thing about understanding this whole running thing is being able to talk about it. When you go join in on those group runs, people will ask you “How far are you running? How long are you running?” Once you make the decision to run by time or by miles, it will be easier to find the right people to run with. If you’re running by time and only running 30 minutes at a time, it might not be smart to run with the guys going 6 miles. If you’re running miles and going 5 miles at a time, you probably shouldn’t run with the girls going 30 minutes– you’re going to be running more and faster than that!

Running is fun– but the way to love it is to break it into understandable little bites. Once you know what you’re doing, it’s easier to find community, make goals, and move forward!

image via Long Hollow Women’s Ministry

Okay– you’ve started running, you’re mixing up where you run, you’ve got the proper shoes, you’re really doing it. You feel focused, you have a great running schedule set up– so why aren’t you loving it? It’s probably because you’re going solo. Sometimes, the iPod just doesn’t cut it.

image via the Trenton Athletic Club

Trick #3: Run in a group.

If you’re just trying to fall in love with running, running alone isn’t going to do it. Of course running alone is lovely– you get to go your own pace, you get to really be present in the moment, enjoy nature, feel relaxed. But running alone day in and day out quite often becomes lonely and stressful– alone, you have more of an excuse to slow down, to call it a day early, to not push yourself (which is key to success in all fitness endeavors).

Joining a group– whether it’s a serious one or just a collection of girlfriends meeting up– makes the act of running social, which in turn makes it fun. There are two ways group running can go: you can either join a group just above your comfort zone, so you’re working hard when you run together OR you can join a group at or below your fitness level, making chatter and laughter easier while you’re running. Both options are great, especially for first time runners.

One of the beautiful things about running is the sense of community running can create. Think of all the groups who set goals together: finishing a competitive race, losing weight, getting their health in order. Having a collection of people supporting you, from the first step you take to the moment you stop your watch and beyond, is crucial to both success and happiness.

All it takes is a Google search or a stop by your local running speciality store to find a group run to join in. Don’t be shy– just show up at the start time and slip in to a group that’s going about your pace or distance. If the first group you try isn’t quite for you, try another one! Even small towns have one or two meet-up running groups. And if a properly organized group really isn’t your thing, set up a permanent run date with a few friends and suddenly… you’ll find yourself loving it.

Do you often run solo or in a group? Which one do you enjoy more?