5 Top Healthy Habits of a Highly Motivated Runner

Wow has it gotten cold in the UK, eh!? I’m still out running though and enjoying it. No such thing as bad weather, just bad clothing choices 😉 Today I have a great article on some good tips for being a motivated runner. Enjoy!

If you are a runner looking to accomplish your goals and even go ahead to beat a personal record, then you must cultivate a few habits of successful runners.

All runners are always looking for ways to improve their running, no matter their level of expertise. This is why you will find most of them pushing themselves to the limit to avoid the risk of stalling. 

One of the many ways to maintain and accomplish your running goals is by adopting healthy habits. Below are some of the healthy habits shared by effective and motivated runners to help you build your running lifestyle. 

  1. Plan ahead

Are there times where you are left wondering what’s for lunch at the last minute, then you end up eating high-calorie foods that are bad for your health? That too applies to running.

Ensure that you schedule your runs in advance and run them as unmovable appointments. This helps to ensure that you stick to your timetable. So, as the week begins, take your calendar, schedule all your week runs. Also, make meal plans ahead of time and set aside time for cooking.

  1. Become a morning runner

Most people don’t have enough time to keep a running routine for a long while still juggling between work and other responsibilities. However, there is a solution, which is to start running in the morning.

According to the U.S& World Report News, running in the morning has a lot of benefits, including the satisfactory feeling that your run is out of the way before life gets in. it also ensures that the runner enjoys long-term results, improved productivity as well as boosted metabolism.

  1. Strength train regularly

Some runners, especially beginners, are hesitant to start due to the myth that it will make them bulky and slower. But this is not the case; strength training is actually enjoyable and makes you an effective runner. 

Strength training is a physical activity meant to improve the runners’ muscles by exercising a certain muscle against external resistance. The benefits of this activity include increased running efficiency, improved endurance to help your body deal better with the stress of running, and much more.

  1. Hydrate and eat more vegetables

For runners, the food you consume is much more than just a meal because it acts like fuel.

What you eat or drink is very important, and therefore you are advised to check how you eat and make those healthy changes. Also, ensure that you carry a hydration pack for hiking as it is designed to transport water and make drinking more convenient when running.

  1. Stay consistent

To improve in running, you need to stay consistent. Do not take a week’s time off if you don’t have an injury.

Staying consistent involves creating exercises and diet plans and making sure you stick to the schedules.

Conclusion

Running on a daily basis and having healthy meals doesn’t have to feel like a punishment. In fact, they should be the motivation to make you a faster and effective runner.

Are you a morning runner?

Do you strength train to help your running?

Adding some focus back into my running

Is it just me or has this summer has felt like it’s gone on for eternity?

I feel like I’ve been living in shorts for an exceptionally long time. I think it’s because WFH means I can wear my shorter shorts and can go for a walk in the morning and lunchtime easily… so it feels like I’m experiencing summer a lot more “fully” I guess compared to when I sat all day in an air conditioned office.

And while that’s quite nice – not having to layer up, not having to put a coat on – I’m a little fed up of it now. It’s too hot. It makes me tired mid-afternoon. I hate feeling sweaty and lethargic. I like to go to bed feeling cold, then warming up under my duvet. I don’t like this hot, sweaty, oppressive weather. As a side note, this is how I know I’m a true Brit. I like the variations of the seasons  –  and reserve the right to complain about them at any opportunity of course. But anyway, I’m ready for it to get colder. I’m ready for winter!

My running, despite the heat, has been a bit different lately. I’ve actually incorporated a weekly speed session into my training (and I feel confident to call my running “training”). Now if you’ve read this blog for a while you’ll know I’m quite a lazy runner… Lazy in that I don’t often push myself, I don’t tend to do planned “sessions” and when I do a race I rarely go for a time. I know there’s nothing wrong with that sort of approach to running. For me it’s important I just get to run and that I can continue to run throughout my life – regardless of whether I hit PB’s. I just like to be outside in the fresh air moving. I don’t feel particularly competitive with other people’s times or even my own times. I’m proud of what I’ve achieved so motivation to improve my times is always a bit lacking.

But with no races in the near future and my running becoming a bit samey I got the urge to jazz things up. A lot of my friends do “proper” speed sessions and talk about reps and recoveries and suddenly I was motivated.

So after doing a bit of research and seeking some advice from said friends, I headed out on a Tuesday evening to do 4x800m with the same amount of time recovery. I mean, nothing crazy. I didn’t want to destroy myself or my motivation by doing too much too soon.

This was a tough session though I can tell you! I ran 1.65miles to a nice long, wide, flat strip of sandy trail and got to it. Angry, fast music on (it’s what works for me) and off I went. Ooooof!

I haven’t done proper speed work or any sort of races to challenge myself (sometimes I’ll do a speedy parkrun when the mood takes me) so I knew it would be tough and I knew I wouldn’t be breaking any records (of my own), but it’s a stake in the ground and I will take it!

I did another session a week later but this time 8x400m with 90 seconds recovery and this mentally felt better as it was shorter (weird how that works as normally longer distances mentally feel better to me in general).

Weirdly I’m enjoying this addition to my running. It’s nice to go out with a purpose rather than “hmmm I’ll just do seven miles tonight” or whatever. I don’t know how long I’ll keep it up or whether I’m going to be able to “show off” this hard work in a proper race eventually but for now it’s nice to have something different going on.

I’ve also been back to my personal trainer (@JonhPridham_rule5coaching on Instagram) to get back to some heavier leg training. He’s massively helped in the past to keep my strong and injury-free alongside my running. As a keen cyclist he understands the need for a well-rounded athlete!

My squats and general strength have diminished a lot of course as I haven’t been able to lift any sort of heavy weights for a number of months now, but it’s good to be working my way up again. Though the DOMS is unreal – three days afterwards!!

So I feel like I’m getting back to some level of focus for my running, both in terms of speed and in terms of strength. Fingers crossed I don’t lose motivation and, more importantly, don’t get injured!

And on a different note… I was sent a pair of PaMu Slide Mini Bluetooth earphones for running.

The earphones are kept in a little box that you charge up (very similar to iPhone Earbuds) and they also come with a cute little bag to keep them in. Charging is very simple – it’s just a micro USB that you put into a plug.

The earphones themselves are easy to pop in, stay nicely in my ears, even when running, and the sound quality is decent. I definitely prefer to wear these rather than the expensive Apple Earbuds!

Also, these have 30 hours playback on one charge which is more than enough for a few runs and walks.

So all in all, things are going well round here with my running 🙂

**Full Disclaimer: I was sent the earphones for free in exchange for a review. All opinions are my own honest ones.**

NURVV Run Insoles review

A month or so ago I was sent a pair of NURVV Run Insoles to try out and let me tell you, I was excited.

If you’re anything like me as a runner you’ll love the data you can get from a run – whether that’s recorded by your fitness tracker or app, you can dissect the minute details of your run afterwards. From the elevation, your pace and heart rate, so much data can be recorded nowadays. I mean, did you even run if it’s not on Strava, eh? (Let’s not talk about Garmin being down a few weeks ago tho…).

The NURVV Insoles give you a whole lot more data to look at for each run. Basically you put the insoles into your trainers with tracking devices that are securely fitted to the side of the trainers and then it records SO MUCH DATA about your run. Things like foot strike, stride length, pronation, cadence…it’s all there to see, even as the run progresses.

For example, I can see at the start of the run, when I’m just warming up, my stride length is shorter than towards the end when I’ve sped up a bit more and got into things. The same for my cadence. But likewise, on a long run my form starts to get a bit squiffy as I get more tired.

So to go into a bit more detail… can I feel it on my trainers during a run? No, I cant. Maybe if you’re super sensitive or if you’re really careful about the weight of your shoes. But to be honest, you’re more likely to use these on training runs rather than key races (though I’d love to see my data of a marathon, I’d find that fascinating).

It’s really easy to use – once you get the hang of it. The set-up itself is very easy and once the insoles are in your shoes (which you can’t feel, they’re very thin), you just turn the trackers on and then use the app to start finding satellites for their GPS and then you’re ready to go.

The insoles themselves

It can be a little bit of a faff to wait for the trackers to find GPS but no longer than a Garmin so that doesn’t bother me. Though it IS something else to remember for a run and potentially over-complicate things. I guess that’s the price you pay for wanting more data on a run. In my eyes, it’s totally worth it.

You see a little light flashing on the trackers once you’ve started the run on the app and then you’re off. Handily you can leave your phone at home as well and the trackers will save the data and then upload later (like the Garmin). One thing I will say is that a couple of times I haven’t pressed the start button properly and have gone for my run and got home to realise it hadn’t recorded anything, which is a bit annoying. It’s not overly clear when it’s on, asides from the small flashing light and in sunlight it’s hard to see.

Footstrike data

Aside from that though, I really love geeking out with the data after a run (when I have correctly turned it on!). It’s made me become more aware of my form as I run. For example, I try not to over stride but keep my feet landing beneath my body.

It also lets you know how much you over or under pronate. From most of my runs it appears I over pronate a fair amount on my left side. I vaguely knew this already but it’s really interesting that it’s mainly my left foot – whereas I assumed both were as bad. It also gives you helpful advice on how to improve this. Things like increasing foot strength and improving your arch strength and single leg balance.

I love the NURVV app as it gives you so much information per run (and throughout the run) and it also collates all your runs together to give you overall scores and an overall health rating across the different metrics. I can see where I need to improve on and what I need to keep in my mind as I run. I’m a big believe in running being a skill and to run better doesn’t just mean to run more. There are things you need to do outside of running to keep you strong and injury-free. Things like strength training (and single leg strength – so you can work on individual weaknesses), running drills and mobility.

What’s also good is that the NURVV team are continually improving. Since I’ve started using them there have been some decent updates, such as syncing with Strava and the data being broken down as the run progresses, and upcoming updates include auto-pause (currently you press a button on the tracker to pause), heart rate integration, elevation and manual run entry. Very exciting!

So needless to say, I’m a big fan. I’ll continue to use the trackers and hopefully improve my form and avoid injuries… it’s definitely good motivation to keep up my strength training and mobility work!

Do you like to look at your running data after a run?

Do you do anything outside of running to improve your form?

Do you over/under pronate?

Full Disclaimer: I was sent the NURVV Run Insoles for free in exchange for a review. All opinions are my own honest ones.

A non-running update

So I haven’t been running for about two weeks.

It actually hasn’t been as hard as I thought it would be. Of course I’ve missed it. I’ve missed my lunchtime runs with Kyle, my parkrunning at the weekend and the lovely long runs on a Saturday. It has been sad in that respect.

I had a hard week last week with my granddad not being very well. My parents dashed up to see him in North Wales, while I had to stay behind to look after all the dogs. It was hard only knowing what was happening through phone calls and WhatsApp but there wasn’t much else I could do sadly. He’s such a strong man (he’s on Strava regularly walking and cycling!) and very competitive and strong-willed, so it was upsetting to have things change so suddenly. But because he is so strong-willed I really hope that he can pull through and get back to a relative normal.

Running would have been a great way to kill off some tension and stress, but I had to remain sensible and not make the niggle worse. Instead I was rather over-sensitive and delicate through the week – tough for all those around me I’m sure!

But with regards to the niggle, I’d rather take a bit of time now rather than have that insidious injury cycle that I’ve known far too well in my time. Instead I went to the gym a couple of times after work and the weekend to use the elliptical machine while watching Roma on my phone (a slow, black and white foreign film. Very good but I’m glad I watched it in a place of limited distractions).

What is my niggle exactly? I’m not sure but I know I’ve had something similar before. I’m almost certain it’s to do with my hamstring which has always had a weakness and why I can no longer do heavy deadlifts, It causes my calf to become quite uncomfortable and stiff, and can even make my foot feel a bit off. It’s like a nerve thing rather than a muscle thing. It just takes time and TLC to calm it down, and luckily it pretty much has calmed down.

Kyle has been lovely and helped take my mind off of not being able to run. He even came to a gym class with my on Saturday. Normally I’d be missing parkrun and being a bit grumpy about that, but instead we had a lovely lie in until 10.30am! Though to be fair we had a very late night after watching Glass and then going to Red Dog Saloon for ribs and chicken wings.

We went to a midday circuits class. I love going to the circuits classes. Yes they are super hard and intense, but because you’re only doing one exercise for 50 seconds and then changing you can get through it. It’s so varied and there’s always a good atmosphere with the others in the class, I really do enjoy it.

It was Kyle’s first time going (and I won’t lie, probably his last!). Though he used to do a lot of strength training in the past with his brother, this was an entirely different kettle of fish. Without sounding awfully patronising, he did really well. But he was a little broken afterwards (and a day or so later too). It did make me feel somewhat good that I’ve conditioned myself to not find the classes ridiculously hard – I mean, I’d be pretty rubbish if I was destroyed after each class despite having gone for so many months now! Though I should probably look to challenge myself each class and push up the weights to make it harder…

So I’m going to attempt running today. My leg genuinely feels normal, so I’m feeling rather positive. But we will see. Fingers crossed.

How do you cope with not running?

Have you ever gotten your partner to run or do a workout with you?

What was the last film you went to the cinema to see?

My motivations for the gym

If you’ve been reading this blog for a while you probably know two key things about me. One, I see myself as quite the injury-prone runner. And two, I love leggings. Happily I’ve been able to complement these two things into a very productive outcome. Just hear me out…

I’m a big fan of going to the gym. Yes I love running, of course, but I do really enjoy going to the gym as well. It hasn’t always been this way. I saw the gym as the enemy. A place of bewilderment and boredom. I would drag myself there when I was no longer able to run because I was suffering from a sore knee, hip, painful IT band or something along those lines. So I’d go to a Spinning class or use the elliptical machine, grudgingly. But never sort the actual issue out – the root cause.

After numerous of physio appointments it finally got through to me that I needed to actually make strength training part of my weekly routine. Sadly I’m not one of those seemingly superhuman people who can just run and do nothing else.

It was tough though. It took a lot of research, YouTube videos, physio help and guidance to become stronger, confident and actually happy to go to the gym.Where do leggings come into it though? Well, one of the reasons I love the gym is that I can be a bit more exciting with my fitness clothing. I don’t wear leggings when I run because I just prefer to wear shorts… but at the gym, leggings are my staple. What you look like at the gym really doesn’t matter of course, but for me it really helps to be wearing something I feel comfortable and, yes, look good. It helps make me feel good.

I’m quite a boring person with what I wear normally so it’s nice to be a bit more “jazzy” at the gym where anything goes in terms of colours and patterns. One of the sites I love is The Sports Edit. They have a fantastic range of very stylish gym wear – and items that will last, not fast fashion that you will chuck away after a few months.I was sent a pair of leggings and a top from the site to review and I can happily say I’m in love. Now you know I know my leggings. I know what makes a decent pair, what’s flattering and, most importantly what actually works at the gym in terms of comfort and actually exercising. These leggings are GORGEOUS. I’m not really a huge pattern fan but these are subtly different. I love how sparkly they are (they don’t actually feel sparkly and don’t drop glitter everywhere – something I was a bit worried about).
They’re the Alloy Ombre High Waisted Leggings from the brand Beyond Yoga and when I wore them at the gym I got quite a few compliments. One person asked if they were they my “disco leggings” for Christmas. I mean, I guess he’s right, they’re perfect for the Christmas season! But I will be wearing them all year round 🙂 They have a lovely high-waisted fit, are thick enough to be squat proof but not too thick to not be breathable.
The top is the Under Armour Accelerate Tank White 2.0. I love how simple it is but also that the back is open to give a bit of air and also so you can show off your sports bra at the back (I have some quite nice sports bra with some funky strapping which is always a shame to cover up under a t-shirt). I’ll be wearing this top for both the gym and running.In terms of my gym routine, currently I’m at the gym three-four times a week. I tend to do circuit classes which work the entire body, but in a more weights-focused way. Think less cardio, more strength. I also ensure I do at least one legs and glutes focused day. We’re talking squats, lunges, hip thrusts, single leg work and resistance band routines. I’ll do heavy barbel squats and hip thrusts to really target increasing my strength and then higher rep, lighter weight exercises to focus more on the endurance of my muscles. I can happily say I’ve remained uninjured for a good while now and I’m almost certain it’s because of my stronger body.

What keeps you motivated at the gym?

Do you have different clothes for running compared to what you were at the gym?

Do you look for gymwear that will last a long time or whatever is cheapest? For me it’s generally long lasting and quality – but this does tend to be more expensive, but in the long run it works out better!

**Full Disclaimer: I was sent the leggings and top for free in exchange for a review on my blog. As always these are my own honest opinions!**