Here on the East coast, we’ve been a bit snowed in lately. Aside from that, the weather is cold and the streets are busy. If you live in an area with a plethora of trails and sidewalks that lend you to new and exciting places on a regular basis (and nice weather), then please don’t take that for granted. Lacing up your shoes and walking out your front door to endless possibilities is a true blessing. (Thanks for spoiling me, Monterey, California.)
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In my current location, the sidewalks disappeared with our recent blizzard (plus I’m a weenie in the cold, so I’m not terribly disappointed in the situation). Fortunately, the gym has amazing treadmills. I call it the “roadmill.” The running deck is made from track-like rubber…it actually looks like a flattened tire. The whole thing is huge, giving you wide berth and no elbows bumping on the sides. It inclines AND declines! I would be in love with the treadmill if it wasn't so boring. 

About a mile into the workout, I tend to start frantically searching the room for something to keep my attention off all the numbers on the screen. I blast music, attempt to watch TV, people watch, but I always return to the numbers on the screen. I watch them, waiting for the distance to increase, counting seconds for each tenth of a mile to change. I decided it would be best to use this in my favor.


Here are a few games I play with the numbers.

​-Every minute (or every tenth of a mile) that goes by, I bump up a notch on the speed. I work my way up for at least a mile, then work my way back down again….BAM! Two miles done with some speed work. Repeat.
-Intervals: warm up for a mile. Bump up the speed five or six notches for two minutes then back down for three minutes. Repeat at least four times.
-Tempo: warm up with my happy pace. Bump up the speed about 5 notches, and hold this for 10 minutes. Finish out the run at the happy pace.
-Long runs. There’s no game for this one. Find a really good movie to watch. Make sure to hydrate well, consume nutrition as you would on the road. Also, make sure not to increase your pace beyond what your long-run should be. It’s easy to want to go faster to try to get miles over with on the treadmill, but that will drain you before you can effectively log the miles. Listen to your body and match your pace to where you feel you can hold it comfortably for the duration without losing form.   

All in all, the treadmill should not be your sole terrain for logging miles. Your body likes variety in surfaces. However, it is an amazing tool for those days that the weather isn’t cooperating, you’re in hibernation, the children are at peace indoors, or it otherwise just works out better for your schedule.
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Let us know what tricks you use to occupy yourself while logging miles on the road machine. We'd love some new ideas! 

Warm Running Wishes, 
​Angel

People who don’t know me usually assume I’ve always been a runner. However that isn’t the case for me. When I was growing up I told people, “Running sounds cooler than it actually is.” I thought the idea of being a runner sounded great, but whenever I tried to run, I hated it. It was hard and it made me feel uncomfortable.
 
One of my more prominent attempts at running happened when I was 15 years-old. One of my older sisters, Kathleen, had been running in college and wanted me to share in the benefits of running. So she made me a "running mix" tape to go along with my bright yellow, shock-proof Walkman. She wanted me to build up to running via songs. I was supposed to run for only one song. “Anyone can run for one song,” she told me. Each time I went out to run I was supposed to increase my running time by one song. I’m old now and can’t remember how long I lasted, but it wasn’t long and when our car was broken into and my walk-man and the running mix inside of it was stolen, I gave up entirely.
 
These days, I’m an RRCA-certified running coach, an ultra marathoner, a dedicated Stroller Warrior, and a lover of running. 

So you might feel comfortable asking me, how do you get better at running? The answer to that question is far more simple than you might think. You get better at running by running more. Yes, it’s that simple. Run more. The more you run the more your body will get used to the challenge you put before it and the easier that challenge becomes.
 
Some of you might ask, how do you get faster or develop the ability to run longer? The answers to those questions are also simpler than you'd imagine. To get faster you need to run faster. To be able to complete longer distance runs you need to run longer. You HAVE to push yourself outside of your comfort zone if you want to be able to change the pace or distance you’re currently doing. Each time you push outside of your comfort zone your body adapts to the challenge before it and you create a new ‘normal’ for your body. Your body is capable of handling far more than you realize. Usually it’s just the mind that doesn’t want to go to that uncomfortable place.
 
Over the years spanning three Stroller Warriors chapters, I have met a ton of spouses. I've realized that some people have a natural ability to push themselves outside of their comfort zone. At first I thought this mental strength was just available in some and not in others. But then I realized that most of the people I've noticed this ability in have been professional or collegiate athletes at some point in their careers. Someone else (like a coach or a friend) pushed them outside of their comfort zone, and they learned they were capable of far more than they realized. Pushing themselves became the new normal not only physically but also mentally. They realized if they’ve done it before, they can do it again. 

If you want to improve your pace or your distance, I encourage you to push yourself out of your comfort zone at your next workout. Make it a goal to stick with someone you don’t usually run with. Be your own coach and try your best to last even two or three minutes at an uncomfortable pace. Give the tempo run, fartlek, or track workout your Stroller Warriors club is doing your best effort.
 
If you want to increase your distance start growing your weekend long run by 10%. Take what distance you can do now and do the math to figure out what a 10% increase would be. Then run that distance on the weekend. Each weekend increase your long run distance by 10%.
 
 I guarantee your body will eventually re-adjust to the new normal you’re creating for it and going faster or running longer will become easier. It will take work, but you can do it. I believe in you! Do you believe in yourself? 
 
If your answer to that question is no, please read this blog about positive thinking while running! 

Happy Running!
​Kelly