COACH’S CORNER WITH ISOBEL ROSS – HABITS TO GET YOU OUT THE DOOR
COACH’S CORNER IS A FEATURE FOR OUR AURA MEMBERS, WHERE QUALIFIED TRAINED PROFESSIONALS PROVIDE YOU WITH ADVICE AND TIPS ON IMPROVING AND ENHANCING YOUR ULTRA RUNNING PERFORMANCE.
Isobel Ross is a Level 2 Recreational Running Coach at Peak Endurance Coaching and accredited with Athletics Australia. She is also a UESCA certified ultra running coach, a Running Revolution certified coach and a qualified personal trainer. Isobel works with athletes of all levels at all distances and she is also the host of podcast Peak Endurance. Isobel is a 3-time Australian long distance mountain running representative at the World Championships with a best finishing place of 10th female. Twice Australian trail champion, she has won Six Foot Track marathon, run a sub-3-hour marathon, and won a 24-hour track race overall with a distance of 198.7kms.
HABITS TO GET YOU OUT THE DOOR FOR TRAINING
How many times has one of these scenarios happened to you?
You go to bed full of excitement and motivation for your run in the morning…you have your route planned in your mind, and you can’t wait to hit the pavement. Then that alarm goes off, you groan, roll over and contemplate your life decisions. Suddenly that run doesn’t seem so inviting anymore.
Or alternatively, you plan to run after work, and then during the day as you get more tired, you dread that run even more. You walk in the door at home and can smell dinner cooking, and you’re tired from your day at work and suddenly the couch beckons with an unrelenting fervour.
These moments can make or break your training and preparation for your race. You want to get to the start line knowing you’re prepared and have put in the work. The only way to do this is to get in consistent training.
SO WHAT CAN YOU DO TO MAKE SURE THIS HAPPENS?
You need to set up habits that make it easier for you to get your regular runs in. These habits change your running identity from someone who runs when they feel like it to someone who runs consistently. It takes practice and repetition to ingrain these habits, but you will.
Preparation Is Key
If you’re a morning runner, you need to have everything prepared the night before. Firstly, when the alarm goes off, engage the 5-second rule. Turn off the alarm, count backwards from 5, and on 1 you have to get up. Then, have your clothes laid out on the floor or on a chair next to the bed, or in the bathroom if you’re trying not to wake a partner. Have everything ready for your morning coffee if you drink one. If it’s cold, wear layers so you can be warm when you start but have the ability to peel off as you heat up. Have your run planned, from your route to your workout type (easy, quality, etc). You need to minimise the amount of decisions required to be made.
If you’re an after-work runner, it’s actually best to try not to go home first. Take your running clothes and shoes to work with you and change just before you leave (I often like to wear them under my work clothes, so they remind me all day I’m going to run). Make sure you have clothes for every contingency. I keep spare gloves, hat and rain jacket in the car just in case the weather unexpectedly turns bad. Also have a run mapped out for on your way home, as well as a plan for what you are going to do. Having these habits in place will ensure you don’t get enticed by that comfy couch.
Partners & Coaches
Another great way to ensure you get your runs in is to have a running partner or accountability buddy or a coach. A running buddy will meet you for your runs, an accountability buddy can be texted to ensure you both get your runs in, and a coach should be watching over your program. Being accountable to someone else will ensure you get your runs done.
Hold On To Your Goals
Always keep mind what your goals are and how you need to achieve them. Will you be able to run that miler if you don’t train? Sure, it may be rainy and cold outside and not inviting but skipping your run or hopping on the treadmill to avoid the weather will not help you learn to cope mentally and physically with adverse conditions. Part of the challenge of entering a race is not just doing the race itself, but actually getting all the training necessary completed. Think of the training period as PART of the race entry. You do not want to get to the start line wishing you had trained more.
Change your identity: become the kind of athlete who gets their runs done, rain, hail or lack of motivation! And most importantly, have fun out there!
I would love to hear how you get on with some of these ideas. Email me isobel@peakendurancecoaching.com.au to let me know!
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