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You Need To Think About What You Won’t Do

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I love bread, sausages and beer. I have a healthy diet, but I do enjoy these three things and I don’t think that I could ever give them up totally as part of any nutrition plan. They would be on my “I won’t list”. We all have one of these lists, even though you’ve probably never thought of it.

We always talk about what we will do to be healthy and how you are willing to achieve your nutritional and exercise goals. For example,

  • I’m going to exercise 4 days per week
  • I’m going to hit my calorie goal every day
  • I’m getting up an hour earlier each day so I can work out at 6am

That’s great. We do need to identify those qualities, those markers within us that can create habits that will reinforce the positive behavior and give us a growing awareness of how far we are willing to go.

However, there is something else that you need to factor in; your capacity for succeeding is also dependent on what you are not willing to do. Mine is bread, sausages and beer. What won’t you give up? Where will you draw the line at pushing yourself? Examples on your “won’t do” list could be:

But there’s something else you need to factor in: your capacity for success is also predicated on what you are not willing to do. What you won’t give up. Where you draw the line at discomfort. Yes, your list of things you won’t do. Examples:

  • I won’t eat vegetables
  • I won’t stop eating cheese
  • I am NOT running
  • No high intensity exercise
  • I can’t get up at 6:00 am to exercise. That’s too early
  • I won’t lift weights because I’ll get “bulky” (you won’t)

It is important to look at this list as definitive statements are an indicator of our mindset. Because of this, we need to take a minute to examine them for clues.

Here is an exercise for you to do: take a piece of paper and write at the top: I WON’T and then fill in 5 lines below with things that you are not willing to do in the pursuit of a healthier life. Just write them down. Don’t think about “why” at this point, just write the important points.

Once you have finished take a look. Consider if all of your points are definite “won’ts”. If they are then keep them. If you are unsure whether they are definite then ask yourself these questions:

Why are you unwilling to?

What would that mean to you? To your life? To your family?

If you could give it up for a short time would that be ok? Could you survive and how long for?

 

You may have some understandable points on your list. For example, if you are a single parent then “going for a run before work” is probably not achievable. However, what about points that fall into a “middle ground” or definates that do not have a concrete reason? You may refuse to do weight-training as you do not want to bulk up. Could you seek advice from someone who could give you a programme to allow you to weight-train without any possibility that you will increase bulk.   With these “middle ground” points, there is often a way of removing them from your list with a bit of help.

Writing your list and then analysing it is a great way of getting to know yourself. It will make you think about your mindset and behaviours and help you to visualise the following: the road to success has two yellow lines running down the middle, dividing it in half (those lines represent what you are willing to do and what you are not willing to do). A little further down the road it splits into two. One fork takes you to success, the other doesn’t. However, to take the road to success you must be on the right side of the line at that point.

And the secret to this? Successful people will do the things that unsuccessful people are not willing to do. Say it again; “successful people will do the things that unsuccessful people are not willing to do”. So, all of those things in your “won’t do” list may be holding you back from being successful.

Success is not an easy path to follow. It never has been and never will be. It requires smart planning, sacrifices, consistency, re-evaluation, willingness to adjust and perseverance when life gets hard. There will be hard times, but that doesn’t mean you can’t get through them. You just need to be determined.

So, want success. Figure out what is holding you back, and work on it. You might find a hidden key to a door you need to unlock. Good luck!

Want to know more about running, personal training or nutrition?

Contact me today to ask any questions or to book your FREE consultation

Call me on 07815 044521 or email me at martinhulbertpt@gmail.com

How do you know if you’re an athlete?

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ath·lete

noun

a person who is proficient in sports and other forms of physical exercise.

 

More and more people are exercising nowadays, and while the definition is helpful, it is more fun to look at the list below to see if you can call yourself an athlete.

So, you might be an athlete if…

  1. You feel more at home at the gym than you do at your actual home
  2. You spend most of your waking hours thinking about PBs
  3. You DREAM about PBs
  4. You plan your holidays around upcoming races
  5. You own ten pairs of trainers – not for vanity, but because you need running shoes, gym shoes, trail shoes, barefoot shoes, etc
  6. You’ve had to ask for help getting out of a chair, because yesterday was leg day
  7. You’ve had to walk downstairs backwards the day after a marathon
  8. Random people ask you if you work out, and you’re excited to respond
  9. When you watch an action movie, you think to yourself, “I could do that.”
  10. Most of your wardrobe has been replaced with free t-shirts from fitness related events
  11. You’ve had a bad day completely turn around as soon as you exercise
  12. Your normal friends know how fast you run, even if they don’t know if that is fast or not
  13. Your Facebook profile pic is you exercising
  14. Most of your Facebook status updates involve you exercising
  15. You never miss the opportunity to take a nap, because naps = recovery
  16. All of your friends come to you for fitness/diet advice
  17. You’ve had nightmares about an interval session
  18. You’d NEVER stay up late partying if you have a race the next day
  19. You’ve shared a “leg day” meme on your social network
  20. Your Instagram is basically just fit people and food.  And cats, of course.
  21. You know how big your arms are – you’ve measured, and my how they’ve grown
  22. You can’t wait to tell your friends and family about a great workout, even if they hate hearing about it
  23. You have a section of wall in your home dedicated to all of your event medals
  24. You have a pair of running shoes you wear for mud runs so you don’t ruin your OTHER running shoes
  25. You stay up obsessing over tomorrow’s workout, wondering if you’ll actually be able to hit all your goals
  26. Most of your jeans are too loose around the waist and calves and too tight around the thighs and bum
  27. You’ve given up on jeans and spend most of your time in shorts or leggings
  28. Family gatherings totally freak you out because you only talk about training
  29. You watch TV grimacing while using your foam roller
  30. You’ve had to explain to people exactly what a foam roller does/is
  31. You make time to exercise, no matter what
  32. You’ve been told, more than once, to talk about something other than training.  You did not comply
  33. There is never enough coffee. Or food
  34. You’d rather be training than reading this
  35. People think you’re OBSESSED for wanting to train all the time. You know you are DEDICATED
  36. You’re in 16 different Facebook groups, all of which revolve around fitness or nutrition of some sort.
  37. While traveling, you make it a point to run around the local area, taking photos to post on Facebook
  38. You seek out the nearest parkrun when you go away for a weekend
  39. You made it all the way to the end of a “You Might Be An Athlete If…” list

 Please let me know what numbers apply to you!

Want to know more about running, personal training or nutrition?

Contact me today to ask any questions or to book your FREE consultation

Call me on 07815 044521 or email me at martinhulbertpt@gmail.com

Get Over It! Bad Workouts

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Bad workouts and poor races: we all have them and we always will. The more experienced I get the less I worry about the occasional flat session. Instead, I see them as a chance to learn. Here are my main reasons for bad workouts and, more importantly, what to do about them.

Wrong type

Workouts in our weaker areas are where we are more likely to struggle. For example, I’m more of a longer distance runner so when I do short speed sessions I often fall short of the speeds that others can achieve. However, when I do longer tempo runs I can achieve a faster speed for longer.

This has frustrated me as the people I am comparing myself to (I know you shouldn’t, but you do) have very similar race times. I now accept the workouts that are my weakness are more likely to be my ‘bad’ ones. (‘Bad’ is a relative term. In this case, I mean that I struggle to hit the paces which I would expect based, on my fitness level.) I now realise that although I may not be able to run 400 metres as fast as a club-mate, I can beat them over 10 miles.

This subtle understanding of your body’s strength and weaknesses can take the pressure off workouts and make you more accepting of those times when training feels tougher.

Outside factors

I’m surprised at how upset runners get when a workout goes poorly when there’s clearly a valid reason for it. An example of this could be that your child is ill and you have been up all night with them and you feel really tired. Your workout is likely to be compromised due to the lack of sleep and possibly worrying about your child. Anyone on the outside can see this, but the person themselves then view the workout as a poor one and start to let it affect their confidence. People tend to mentally separate life stress from training stress (and sometimes working out can make you feel a lot better), but by stressing over bad workouts you are adding more unwarranted stress to ‘understandable’ stress.

The same goes for the weather. If it’s hot, humid or windy, your workouts will be compromised. How often do you still expect a great session even though it’s hot? This is just setting yourself up for failure. Instead, adjust your expectations and try as hard as the conditions will allow you. A great personal example I have of this is my own interval training. I run my shorter intervals up and down on a straight part of road. If it is windy I have to run into the wind on alternate reps. This means that by putting in the same effort, one set is always going to be slower. So I just focus on the effort I am running at and worry less about the time.

Inadequate recovery

Recovery, or lack of, often plays a role in bad workouts. When a session doesn’t go well, look at the previous few days. Did you have enough recovery and rest? Again, this is where being a slave to a training plan can hurt us. Your training plan should be flexible, where you’re constantly moving things around to make sure the hard/easy cycle is obeyed. As recovery is just as important as the workouts it is sometimes worthwhile taking that extra day to recovery or train at an easy intensity to ensure you are ready to run your harder sessions. If not, you have to understand that you will not perform as well as if you are better rested.

Once again, from personal experience, I know that at the end of a 50-mile week I will not run as fast as if I have run less miles in the previous few days. This is why tapering for major races is important and knowing that running on tired legs is not going to have the same results.

Finally, it’s also important to acknowledge that the body has days that we just don’t quite understand. Some days you just feel ‘off’.

It is hard to accept a bad workout or race when there are valid reasons, but it is extra-hard when there appears to be no reason at all.

Remember, one great run doesn’t make you a world champion and one bad run doesn’t make you a bad runner.

Get over it and move on!

 

Want to know more about running, personal training or nutrition?

Contact me today to ask any questions or to book your FREE consultation

Call me on 07815 044521 or email me at martinhulbertpt@gmail.com

How to Increase Your Long Run

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Whether you are training for a marathon, half marathon or just wanting to run further or faster, you will usually be doing a long run each week. This long run may be 6 miles, it may be 24 miles, it is all relative to your experience and your goals.

As you progress, your long run will get further and possibly faster, but to do this you need to follow certain rules to help you reduce the risk of injury, illness and fatigue.

Here are a few of my tips to help you run longer:

Slow down

If you run your long run at the same pace as your 5k you are heading for trouble. To run further you need to slow your pace. When building distance your pace should feel comfortable and you should be able to hold a conversation (or sing to yourself if you are alone). A good rule is to add 20-25% on to your normal pace. For example, if you are aiming to race at 8 min/mile pace your long run should be around 9.40-10.00 pace.

Add miles gradually

To reduce your risk of injuries, increase your long run by no more than 1 mile at a time up to 10 miles, 1.5 miles between 10 and 15 miles and 2 miles once you get over 15 miles. 1 mile per week is probably the most sensible option. If you think that most marathon training plans run for 13 weeks before the taper, this means you can increase your long runs by at least 13 miles over the course of the plan. No need to panic then.

Pick a day

Make sure that you pick a day of the week where you are not pushed for time. Remember you are running slower than usual so you don’t want to be clock-watching about getting home.

Have cutback weeks

Every 3-4 weeks make sure that you do a shorter long run. The more you increase your distance, the more fatigue you will accumulate in your legs. By running a shorter long run every 3-4 weeks helps to reduce the fatigue and helps to avoid overtraining. My general rule would be to cut back your long run by 25-30% every 3-4 weeks. For example, if you run 12, 13, 14 miles in consecutive weeks, your cutback long run should be around 10 miles.

Walk if you have to

When you are first starting to increase distance you may get times when you just have to walk. Try not to, as this will help you mentally when it comes to a race, but if you do have to then walk until you feel ready to run again. This run/walk method can also be used if you are looking to spend more ‘time on feet’ if you are looking to complete an ultra-event.

Keep yourself fuelled

On runs longer than 90 minutes make sure you have something you can carry that is rich in carbohydrates and electrolytes. These can be energy drinks, gels or sugary sweets such as jelly babies. There are hundreds of different products on the market so you will need to experiment what works for you as some can upset your stomach due to the high sugar content. To keep your energy level consistent, start fuelling about 60 minutes into your run and refuel again every 30 minutes.

Break it down

By breaking the long run into smaller manageable chunks makes it less intimidating. Whether you break it down into times segments, or by distance, it will become mentally easier and less stressful.

Be patient

Building endurance takes time. Be sensible, be patient and reap the benefits.

 

Want to know more about running, personal training or nutrition?

Contact me today to ask any questions or to book your FREE consultation

Call me on 07815 044521 or email me at martinhulbertpt@gmail.com

online personal trainer

How Can a Running Buddy Help You?

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There are three ways a Running Buddy can help you; whether you are new to running, looking to improve your speed or endurance, or you just want to explore new routes.

For new runners, the first few runs can be the hardest, both physically and mentally. Not knowing what is a sensible pace to run at, can often mean starting too fast and then having to stop quite quickly. This then affects your enjoyment and can often lead to people giving up within the first few runs as it is ‘too hard’.

Having me run with you, or run/walk for the first few sessions, I can keep you at a pace that means that you will be able to go further than you would if you were to go out alone. This will then build your knowledge and confidence so that you can get out alone and progress without the fear of going off too fast and having to stop at the end of the road.

Most people know how to get fitter and faster; it is just when it comes down to doing that interval session or hard tempo run, you just cannot muster the motivation to do it alone. Or, like a lot of runners that train alone, you will do the session but you know you are not quite pushing hard enough. Sound familiar? This is where I can help you with my Running Buddy sessions.

I will keep you company through those hard runs that you do not like doing alone, in order for you to hit your required paces, improving your speed and endurance. I will run alongside you at your required pace, providing the motivation and company for you to get the session done to its full potential.

Alternatively, now that summer is here, would you like to be able to run in areas where you would not feel safe running on your own? I can run with you on routes that you wouldn’t usually do alone due to safety concerns (canal towpaths, fields, evening runs, etc) or I can guide you on new routes or in areas you haven’t ran before.

Running Buddy sessions are available to runners of all abilities, whether it is for the first few runs you have ever done, or if you are a good club runner looking to improve.

With all block bookings of Running Buddy sessions, you will also get a personalised training plan (if you want one) so that you can continue to exercise and improve which I am not with you. You will also get a spreadsheet of exercises that benefit runners and help to reduce injury.

So, if you need that little bit of extra motivation or help with your running, please get in touch.

 

Do you want a personalised training plan or a Running Buddy?

Contact me today to ask any questions or to book your FREE consultation

Call me on 07815 044521 or email me at martinhulbertpt@gmail.com

Martin Hulbert

Personal Trainer & Running Coach Leicestershire

Should I Do a Cool-Down After a Run & Why Do I Feel Dizzy After Racing?

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The short answer to both of these questions is yes, you should do a cool-down. Cooling down after a hard session, race or realistically, any exercise, helps with the recovery process. It allows your body to get back to, or certainly closer to, it’s normal resting state more gradually instead of finishing quickly and then suddenly stopping. This will keep the blood circulating with the lower intensity finish and help to clear the metabolic waste products of exercise (lactic acid, etc). It also prevents the pooling of blood in the legs because your blood pressure is allowed to return back to normal and your veins can constrict.

Have you ever finished a race really fast, stopped after the finish line and suddenly felt dizzy? This is due to the sudden lack of muscle action when you stop suddenly. This is why keeping walking, or a slow jog is more beneficial and will help the blood return to the heart.

Here’s the science:

As you run, blood vessels dilate, muscles contract and the heart pumps faster in order to meet the energy demand of running. In addition to providing movement, these muscle contractions also serve to pump blood back to the heart, assisting with the venous return of blood flow. This pumping cycle helps meet the increased oxygen demand running requires. 

 When you cross the finish line and stop, the heart loses the pumping assistance of these muscles. With blood vessels dilated and no return pumping action, blood quickly pools in your extremities, causing your blood pressure to drop.

 Also, your race effort typically means a faster run pace than a training run, and this increased intensity means a higher heart rate and an increase in sweating. Race effort also may mean a lower fluid intake during the race as you speed through water stations, pushing for a PB. This minimal fluid intake combined with heavy sweating results in lower blood volume, which means lower blood pressure.

 It’s best to keep moving after crossing the finish line. Keep walking if possible, and, if not, pick up your legs like you are marching on the spot for several minutes. You can also contract your upper-body muscles by clenching your fists, or pressing the palms of your hands together.

Pick up water and a sports drink if possible at the finish and start drinking immediately to replace lost fluids and electrolytes. Also, wearing compression socks can assist with venous return to the heart, so you may want to consider giving them a try, even if you put them on after you finish.

 If you do feel faint or dizzy, lie down immediately and elevate your legs. This helps the blood flow back towards your heart.

 

In my running training plans I always advocate at least half a mile (usually a mile or more) of easier intensity running to finish a session. In my one-to-one or group training sessions I will always incorporate a cooldown to ensure everyone leaves the session feeling great. All sessions also finish with some stretching.

Not only will this stave off blood-pooling, it will also make you feel better immediately (you don’t want to be hobbling around all day) but it will also help to stave off the dreaded DOMS (Delayed Onset Muscle Soreness). You know; the stiffness that appears the next morning and lasts for the following two to three days.

Remember, finish a training session with the next one in mind. Preparation for the next session always begins towards the end of the current one. Keep this in mind and you will be able to train more consistently, meaning you will get fitter, faster and healthier quicker than if you have to stop exercising while you recover from your last workout.

 

 

Want to know more about running, personal training or nutrition?

Contact me today to ask any questions or to book your FREE consultation

Call me on 07815 044521 or email me at martinhulbertpt@gmail.com