Breaking Out of Your Comfort Zone

Over time, we all gather a set of constricting habits around us—ones that trap us in a zone of supposed

comfort, well below what our potential would allow us to attain. 
Pretty soon, such habits slip below the level of our consciousness, but they still determine what we think that we can and cannot do—and what we cannot even bring ourselves to try. As long as you let these habits rule you, you’ll be stuck in a rut.

The good news is that our comfort zones are not electrified fences. Although at times, they might feel like it. 

Challenge Yourself.
Push Your limits.
Extend Your Comfort Zone.

It's true that going out on a limb can be scary because it means there is a chance that you might fail. You might lose something. But you might also gain something, right?

You might gain more than you ever thought possible. Whether it's in your training routine or your work life. Don't be afraid to challenge your own status quo. You'll be surprised at what you learn.

Rethink The Way You Train: Developing A Strong and Stable Core

One of the most important areas of the body for any runner to work is the core. Whether running for fun, fitness, or to be fast, efficiency is key and having a strong core plays an important part in translating the power of the legs to propelling the entire body forward through space.

Simply put, you can't run your best without a strong core - the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Despite the fact that most of us know how important a strong core is, running bio-mechanics expert Michael Fredericson, Ph.D, found that about 90 percent of runners have weak abs leading to faulty running patterns. UH-OH! Having weak abs can easily translate into "running funny" with too long or too short of steps, or a pelvis that swings from side to side.

But more than the "running funny" problem, the faulty running patterns can reduce efficiency and eventually lead to injury.

Whether you’re looking to increase the focus on your core, or just avoid that “running funny” look, there’s an array of resources and routines at your disposal with just the few clicks of a button. That being said, I wanted to share one of my personal favorite routines that quickly gets you on track to a strong and stable core.

THE EXERCISE:
This 10-exercise routine designed by the University of North Carolina strength and conditioning coach Jonas Sahratian has been one of my go to favorites for the past few years. It’s designed to help you build a rock-solid core, burn fat, and improve your overall sports performance. The best part: All you need is a medicine ball to do this workout any place, any time.

Watch the embedded video and click on the hyperlink to view the entire routine. Then finish it off with the additional two moves for a great all-around workout.


Finish it off with the following:

The Superman
(Focuses on the transversus abdominis (deep abs) and erector spinae (lower back) Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

Russian Push-up
Full body focus while increasing flexibility in your hamstrings, back, and shoulders. Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V. Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling. Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor. Reverse the move, bringing your hips back toward the ceiling.

Share Your Thoughts
What are some of your favorite exercises for improving your run?

Rethink Your Response to Injury

Running is a sport of passion; why else would we torture our bodies with miles of punishment day after day? As mindful runners, we can take all the proper precautions to make sure that we’ll never have to worry about hurting ourselves.

Of course, utilizing the right gear goes a long way in helping prevent injury. Wearing shoes that put your foot in a natural position like Altra, allows the body to move more naturally thereby avoiding some of the harsh impact normally associated with running.

But the reality is that no one is immune to injury. The daily routine of logging lots of miles almost inevitably leads to some type of tweak or twinge that will set you back.

Running Times said it best in a recent article noting that “we are all, at all times, on a continuum between being unable to walk to running freely without pain -- the closest we can come to being "injury-free" -- yet even then we're managing defects, weaknesses, imbalances, scar tissue and the stresses of the activity itself.”

Injuries can be just as difficult mentally as they are physically. As a runner currently recovering from both a foot and hip injury, I can testify to the frustration that comes along with being hurt. Your normal routine is out the window and you can feel all the hours you put into training slowly slipping away.

The good news: an injury doesn’t have to mean weeks of frustration and nothing-ness. In fact, the time away from running can be extremely productive. Use the following tips to stay positive during an injury and make progress with your fitness level despite being off the pavement.

Set Goals & Prioritize
Most of us set goals for improving their times or winning events. However, when injuries strike, all of those goals for which we were striving change. As an athlete, you are used to working towards accomplishing something, so it’s important to channel that drive into your rehab. It’s important to recognize that with injury, small changes are big deals. Rather than paying attention solely to the end goal, stay positive by pushing yourself to get a little bit better each day. This constant progress will help to elevate your mood and keep you positive during recovery.
 *For more serious injuries, talk to your surgeon and physical therapist about what the rehabilitation process is like and them educate you on milestones you are likely to experience throughout the recovery as well as obstacles you might face. 

Embrace the Moment, Refocus Your Plan 
You had some big goals when you started your training regimine, and now is the right time to reassess them and make adjustments. Stop and take inventory of where you are and where you are headed. Try to embrace your time off from running and realize that rest is an extremely important part of your recovery process. The first day of your injury also marks the first day on the road to recovery. Keep focused on the bigger picture, and adjust your goals accordingly.

Cross-train Instead of Running
While you're resting your injury, cross-training is one way you can help maintain your fitness (as long as your physician gives you the okay). Most of us can continue to cross-train in the pool through even the worst running injuries. Cycling, cross-country skiing, and riding an elliptical also offer alternative ways to keep the cardiovascular system primed during this period of forced rest. The continued activity delivers oxygen and nutrients that aid your body in repairing itself. All this helps keep us in a healthy routine and speeds up our transition time to normal running once we're cleared for activity.

Heal Stronger 
Many times an injury will provide an insight that you may have previously overlooked. A runner that ends up tearing a muscle may determine that the muscle was tight and weak. A once a week yoga class and some specific strengthening exercises could make that muscle far stronger and more flexible then it had ever been and increase your proficiency.

Use the opportunity as a mental break to rejuvenate your mind and body. Rather than lying on the couch waiting to attack the roads again, continue with your usual workout schedule but emphasize aspects that are often neglected like foam rolling, stretching, and strength training. Provided these activities don’t aggravate your injury, they can offer the perfect distraction while also improving your fitness for when you’re ready to get back at it.

Slow Down 
This is a vital tip that not enough runners adhere to. If your injury is temporary, allow yourself enough time to heal properly. If you're over anxious to get back to the pavement or trail, and rush the healing process, then you may set yourself up for another, more serious injury which may cost you even more time. Rushing the healing process so that you can get back a week or two earlier is “penny wise, pound foolish.” That is, you might get back a few days earlier, but because you didn’t wait those extra days to heal properly, you may end up developing a chronic injury that could keep you out for extra weeks and even months. Remember, sometimes the fastest way of coming back is the slowest. GO SLOWER, ARRIVE SOONER!

STAY POSITIVE 
A positive outlook—as hard as that may be to summon—may be your greatest weapon. Research reports that athletes who use positive self-talk and set goals for their rehab experience 'exceptional recovery.' So if injury befalls you and anger sets in, go ahead and be angry for a few days, but then start looking forward. Set rehab goals so you can celebrate small successes. Remember that you're goal is not just to recover, but to heal stronger both mentally and physically.

In the End 
True, dealing with an injury can be a very stressful experience, but in the end, by choosing to view the injury as another challenge to overcome, you can return a stronger competitor. Be realistic in your goals and expectations and take the necessary recovery time.  Once recovered, you'll not only hit the pavement with renewed vigor and passion, but you'll have learned a great deal about yourself and your sport along the way.

Rethink Your Limits

Too often we get stuck in a hamster wheel of habit. We do things that aren’t good for us, remain where we shouldn’t and put ourselves through voluntary suffering all in the name of comfort. We don’t know these things are damaging, because unfortunately, too often, it’s become normal to us.

The truth is we often avoid the ‘hard things’ because they are the easiest things to avoid. To excuse away. To pretend like they don’t apply to you. But we all need to step out of our comfort zone.

We need to do the things that no one else is doing. The things that scare you. The things that make you wonder how much longer you can hold on. Those are the things that define you. Those are the things that make the difference between living a life of mediocrity or outrageous success.

Charles de Gaulle once said the following, “A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities.”

I came across a post the other day that was a stark reminder about why we need to do ‘hard things’. It was a reminder that the simple truth about how ordinary people accomplish outrageous feats of success is that they do the hard things that smarter, wealthier, more qualified people don’t have the courage — or desperation — to do.

Taken from this post, following is a list of 19 “Hard Things” that we should all do everyday:
•You have to make the call you’re afraid to make.
•You have to get up earlier than you want to get up.
•You have to give more than you get in return right away.
•You have to care more about others than they care about you.
•You have to fight when you are already injured, bloody, and sore.
•You have to feel unsure and insecure when playing it safe seems smarter.
•You have to lead when no one else is following you yet.
•You have to invest in yourself even though no one else is.
•You have to look like a fool while you’re looking for answers you don’t have.
•You have to grind out the details when it’s easier to shrug them off.
•You have to deliver results when making excuses is an option.
•You have to search for your own explanations even when you’re told to accept the “facts”.
•You have to be willing to make mistakes and look like an idiot.
•You have try and fail and try again.
•You have to run faster even though you’re out of breath.
•You have to be kind to people who have been cruel to you.
•You have to meet deadlines that are unreasonable and deliver results that are unparalleled.
•You have to be accountable for your actions even when things go wrong.
•You have to keep moving towards where you want to be no matter what’s in front of you.

Keep pushing your boundaries. Keep challenging yourself and don’t give up on your goals or dreams. Rethink the way you live your daily life. Rethink the way you train. Rethink your limits.

Mix Up Your Running Routine

As readers of this site know, I’ve made no secret of the fact that I’m much more dolphin than gazelle.  As such, there are still those moments when the thought of a 30 or 50 mile training week leave me flinching at the lengthy distance that lies ahead.

And I’m not alone.  There are rookie and veteran runners alike, hitting the pavement obsessively piling on the mileage.  For some, the result can be the curse of the running life, over-use injuries, a never-ending epidemic among pavement (and trail) pounders everywhere.  Or maybe the monotony of mile after mile starts to take away the joy you once experienced at the start of your running journey.

Whether you’re a recreational runner training for first marathons or a veteran runner eager to stay active, it is possible to maximize your body’s potential without running it into the ground. Mixing up your training regime gives you new challenges to overcome and helps to strengthen all those other muscles in your body.

Perhaps even more important is the simple fact of variety. Psychologically, the monotony of a relentless training program in a single sport can be draining. Some runners become such a slave to their running schedule that their favorite sport begins to seem more like work than the fun it's supposed to be.

Cross-training can break things up and add some spice to your routine.  Mixing up your routine offers more than just a little new spice to your regimen.  This article in Runners World lists eight specific benefits of cross-training that are well worth checking out. 

Knowing I had a long week of heavy mileage ahead this week, I took the opportunity to head into the Sierra Nevada and summit Tells Peak.  The 10 mile journey still offered my body the mileage I needed, but more importantly, the change of scenery was as refreshing mentally as it was physically.  Add in the fact that the journey gave me some altitude training, and there’s no doubt that for my personal training routine, the endeavor was a huge win.

But clearly hiking isn't your only option.  As for other alternatives to running, many trainers and coaches recommend strength training or pilates, either after a run or on a cross-training day. Swimming is one of the best cross-training options as it provides cardiovascular benefits without impact. Not a great swimmer?  Runners can still jump in the pool and do laps using a kickboard to improve ankle flexibility and still strengthening legs.

In the end, runners are as distinctive as their own thumbprints.  So take time to explore what cross-training options are right for you, and what balance works the best for your routine.  Be sure to keep your core run training intense and concentrated.

If you you're replacing two or three days of running with cross-training remember that it makes your high intensity sessions all the more important.  Mix in speed days as well as hill work and a long run on.  Not only will your body benefit, but you might just find yourself knocking out a few new personal bests!

Pushing Past A Bad Run: Advice from the Altra Ambassador Team

Whether you're running for fitness, weight loss, training for that first half marathon, or other reasons, we all have runs when we just don't feel great.  

Muscles don't cooperate.  You feel stiff and sore.  Your rhythm and stride is off.  Your energy is gone.  The mental images of graceful footfalls are replaced with a heavy trudging as you end up simply going through the motions, counting down the seconds and steps until the run is over.  It's just a bad run day.

While it's tough to get through those types of runs, it's sometimes even harder to deal with the disappointment and frustration you may feel after the run is over.  A bad run may even raise suspicions of doubt about your conditioning, or even worse, raise doubts about your capabilities.  You may even start to dread facing the next workout fearing yet another "bad day". 

The good news is that suffering through a difficult run is something every runner has dealt with.  So I checked in with my fellow Ambassadors and compiled some of their advice on how to push past a bad run and get back on track: 

Ponder, Don’t Dwell: When you have a bad run, it's helpful to understand why it happened. Just remember that there is a difference between analyzing your run and dwelling on the performance.  Think it through. Are you weary from over training?  Did you eat and hydrate properly? Are you getting enough sleep? Is your equipment hampering your performance (it's amazing what a new pair of socks can do). Figuring out the reason behind your bad run can help you avoid a repeat experience and can also help you make necessary adjustments to your training. 

Cleanse the Palette: After a bad run, don’t be afraid to mix things up. Make your next workout something different.  Jump in the pool for a swim, go for a bike ride, hit the erg, or hit the gym for a weight session to like a swim, get on the erg, go for a bike ride or do a massive weights session to "cleanse the palette". 

Stay the Course: Let it go. Sometimes you get the bear and sometimes the bear gets you. Remember, bad runs are usually fairly rare, so don't assume that you'll feel the same way the next time you run. Stay the course and remember that your next great run is right around the corner. 

Recognize and Adjust: You know a bad run when it kicks in.  When it happens, change the focus of your run efforts.  Ignore the watch, slow down and focus on proper form and technique. Sometimes simply adjusting the focus of your run can change your mental and emotional state of being and turn a bad run into a successful training session. 

Comparisons: Altra Ambassador Jennifer Nolan recalled a moment from her early run career when she was frustrated with how long it was taking to get faster.  The problem was compounded when her training group consisted of world-class athletes (ie Kona triathletes, Boston Marathon competitors). The advice given to her from the run 'leader: Don't make the mistake of comparing yourself to the wrong people.  Every runner is different, and every run is a new experience. 

Write about it: It may seem like writing about your terrible run will only prolong the agony, but expressing your thoughts about it in your training journal or blog can help you work through it. Having a record of what you think went wrong will also help you prevent you from making the same mistake in the future. 

Goal Check: Make sure that you have set goals that have nothing to do with time.  While hunting down a new PR is a worthy goal, it’s equally as important to strive for accomplishments that can be checked off even when things are not going as planned. 

Find a Run Buddy: if you can train and race together, great, but sometimes it's even just nice to have someone to talk to. Chances are, you're not the first (or 5,000th) person to go through what you're going through. You have to start somewhere- not every race will be a PR. Make it a point to walk or run one race every year with someone who needs a little extra motivation or attention. The gains you help them make feel so much better than any PR ever could "pay it forward" to a fellow runner and the running community. Inspire someone. 

Attitude Check: Above all, remain confident.  A poor missed run does not ruin the goal you are tracking towards. Most likely you are training for several weeks for your running, do not let one bad day ruin the rest of the training plan. As Carlos Castaneda once said, "we either make ourselves miserable, or we make ourselves strong.  The amount of work is the same." 

Remember, bad days are not permanent. They are a flash in the pan, a blip on the radar in your overall training efforts.  Consider them the perfect opportunity to find out what you focus on, how you think and what you say to yourself to get through it.  If you can learn from the outing, then you've just turned your bad run into a "learning run". Don't sit on the sidelines too long.  Get back out there and take on the road, your next great run is right around the corner! 

*A special thanks to my fellow Altra Ambassadors Scott Patnode, Colleen Chandler Rue, Roberts JM, Matt Hester, Ann Mooney and Jennifer Nolan for their thoughts, insights and advice on this post.  

Tackle the Trail, Rejuvenate the Run

Maybe that treadmill has made you start to sympathize a little too much with your kids pet hamster.  Maybe you’ve simply become physically and emotionally weary from running your usual circular route, dodging the same old cars, buses and heckling children.  Perhaps you’re just looking for a way to breathe new life into your old running routine. 

The truth is that for both new and experienced runners, trail running offers a number of benefits that can help you enjoy your running more, protect yourself from injuries, and even improve your race times on the roads and on the track.  With the warm weather finally arriving it’s the perfect time to consider mixing in some trail running to your routine.  Along those lines, here’s some food for thought.

Benefit Your Health...

Unlike road running, which due to the repetitive pounding can cause overuse injuries, running on the trails will improve your strength, balance and stamina.  Moreover, trail running surfaces are much softer than the asphalt or concrete you'll be pounding when knocking out miles around town. Softer surfaces mean fewer injuries, not only due to lower impact forces, but also because you'll build more strength in the muscles that help stabilize your lower legs. The result?  You become less injury prone. No path is the same, as they are often uneven, scattered with tree roots and rocks, and perhaps a few creeks and puddles to test your hurdling ability.

Improving Your Technique...

Studies show that running on uneven terrain causes you to take shorter, quicker strides and land more on the forefoot than the heel. These adjustments are helpful when you're running on any surface. Shorter strides, a faster stride rate and mid-foot landing requires less energy and allows for faster acceleration than heel-toe running with longer strides.

Breathe Easy...

Just as important as the physical benefits, trail running can help to relax and rejuvenate the mind and body as well.   Whether you’re running on a local fire trail or weaving through a thick blanket of trees, running on the trail certainly beats pounding the pavement around the concrete jungle.  Additionally, when you’re running the trails, there’s less stress about your time and pace.  This allows you to enjoy your run, which is a major component in maintaining consistency in your training over time.  You may also find that the solitude of your surroundings mixed with the diversity of the terrain also lets you tune into your body and form... rather than just getting through your run, you become one with the run. 

Set a New PR...

Concerned with improving your times?  Looking to set a new PR?  Then giddy-up my friend because trail running can actually help make you faster. Most trail running involves hills and lots of them. Running uphill makes you stronger, it’s actually the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance.

Getting off the roads and on to the trails is one of the best things you can do for your running. Whether you`re aiming to enjoy your running more, build your strength or run faster times, trail running can be an enjoyable and relaxing addition to your running program.

Where do you start?

First thing’s first.  If you're hitting the trail, you are going to need a pair of shoes that are ready to let your body run efficiently and naturally while gobbling up serious terrain.  As an Altra Ambassador I’m proud to suggest the Lone Peak, Lone Peak 1.5 and the Superior from Altra Zero Drop footwear.  As with all shoes in the Altra line-up, these three trail minded kicks feature a natural foot-shaped design that provides for maximum foot relaxation and speed, while the Zero Drop™ platform gives you stabilization and better form.

Most running shoes are built on a 2-to-1 heel-to-toe ratio (twice as thick in the heel as the forefoot). Zero Drop footwear by Altra has been built on a 1-to-1 ratio meaning that the heel and forefoot are the same heights off the ground just as Mother Nature intended.  Once you try them on and experience the difference of fit and feel, you’ll wonder why every shoe isn't designed to follow the natural contours of your feet.

Now that you've found the perfect trail shoe, it’s time to take a look at a map to see what green spaces are near you. You don’t need to be located at the doorstep of Yosemite or the Grand Canyon to get in some work on the trail.  Take a look around your city, even your neighborhood.  Look for canal paths, woodlands, a hill or a park - and you’ll be almost certain to find a path leading you to an all new runners high!