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Set
your goals, get outside and lift your spirits
to keep fit.
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Photo
by PTE John Wellfare
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DURING
winter it’s tempting to stay snuggled under the
doona or make an excuse why today isn’t a good
day to go out and exercise rather than tackle a tough
training session and put up with the cold weather.
The cooler months present many challenges for walkers,
joggers or runners. It gets dark earlier, many of us
are susceptible to coughs and colds and we’re often
faced with well meaning taunts from family and friends
claiming we’re “crazy” to train when
it’s raining or freezing outdoors.
If winter’s challenges are dampening your spirits,
here are some basic strategies to spark your enthusiasm
for spring ahead.
Set goals
Do not set unrealistic goals. Write down your short
and long term goals and be realistic about what you’re
aiming to achieve. This will prove to be a valuable
point of reference if your desire is challenged. Whether
it’s to lose weight, reduce stress, improve fitness
or even to run half a marathon or your first marathon,
having a goal will inspire you to go the extra mile,
literally.
We all go through periods when we question why we run,
why we even bother making the effort to get out of bed
that extra hour earlier. It could be anything that ignites
this self-doubt, from a freezing morning to an injury.
It’s during these tough times that reviewing your
goals will hopefully lift your spirits and generate
renewed motivation. It’s also worthwhile mapping
out your training in advance. It’s so much easier
to get up when you know you have a 45-minute run or
a circuit class, than it is to wake up and think, “What
am I going to do today?”
Weather
and terrain
While it is still winter, we can start to feel the change
in climate upon us. It’s great to smell the blossoms,
freshly cut grass and hear birds chirping; the dark
mornings and short days are about to end soon.
For many distance runners, training involves longer
intervals and hills to build volume and strength. Much
of the work is done on the grass or softer surfaces,
rather than the track or road, which creates the dilemma
of trying to get away from work before it gets too dark.
If you do have to run in the dark, make sure you’re
really familiar with the route you’re taking. Try
meeting up with someone or at least let someone know
where you’re going, and take your mobile phone
and some identification in case of emergency.
Other suggestions are to use a headlamp, clothing and
shoes with reflective material, or train on ovals or
parks that have lights on.
The weather occasionally gets the better of even the
most dedicated of us. While many runners enjoy training
in the rain, there are days when it’s just too
miserable, and by training in it you risk illness or
injury.
Instead of missing a session altogether, you could try
substituting it with a session on the bike, elliptical
trainer or other aerobic activity at the gym. There
are loads of sessions you can do, each of which gives
you a great workout – just ask your friendly PTI.
Dress
for success
What you wear is important and dressing appropriately
makes all the difference. Dress practically for the
weather, not to look good. If this means rugging up
and wearing a beanie, long tights, jacket, gloves and
a long sleeved t-shirt, then do so.
Training isn’t a fashion parade and by dressing
in layers it allows you to strip down as you begin to
warm up. You will be more susceptible to injury or illness
if you dress inappropriately.
What I have found useful is to lay out my training clothes
the night before, so when the alarm goes off all you
have to do is put your clothes on and away you go. If
they are not laid out, you may find yourself making
excuses to stay in bed.
Listen
to your body
Runners often walk a fine line between being really
fit and being ill or injured. Listen to your body when
you do not feel well. Ease off on your training or take
a break.
If you exercise on top of a cold or injury, you will
find that you may need to take further time off from
your training, making it more difficult to regain the
fitness you have so diligently built up.
The key is to avoid getting sick or injured in the first
place. Some commonsense suggestions include having a
balanced diet including plenty of water, as well as
getting adequate sleep.
In conclusion, lets embrace spring as being a positive
step to motivate and kick start our fitness levels.
There is never a better time to want to feel and look
our best for the warm weather ahead. Not only does being
fit make us feel and look good, it is all about having
a healthy attitude and healthy body.
Squadron Leader Ball’s next article: alcohol
and exercise
