Runner Road - Pumped Up

Get Pumped

Want to get pumped up for a workout or long run? Here are some great movies and TV shows to watch to get you in the mood. I picked these off of CouchTuner, but since it doesn’t work for everyone, you can also find these on one of the many other CouchTuner wannabes.

My favorite one of these is Agents of S.H.I.E.L.D. Lots of great action and superheroes. Gets you pumped!

Agents of SHIELD

What is your favorite show or movie to watch before you work out?

Understand Your Own Ideas and Their Impact

There are a great deal of talented individuals on earth, but few of them reach their full potential. Exactly why is that? Because they don’t totally believe in themselves.
Many folks aren’t totally aware of the effect their beliefs have on their life. Our beliefs don’t only exist in our heads, however: they establish themselves as customs.

So, should you’d like to change your behavior, you have to consider the underlying ideas behind them and your customs. In other words, you should realize the emotional blueprint your beliefs are founded upon. Here’s another method to take into account it: scrutinizing the ideas behind your customs is like looking underneath the hood of your vehicle, as opposed to just staring at the dash.

Everyone has a unique collection of mental patterns, which comprises their insecurities along with other negative emotions. It’s important to be aware of those patterns that are mental, since the ones that are negative burst out in negative activities and can build up over time.

That’s what occurred when Zinedine Zidane, one of the very talented soccer players in history, lost his temper and head-butted Marco Materazzi in the 2006 World Cup.

Succumbing like Zidane did, to negativity will only hinder your advancement. Practicing mindfulness means letting go of who you believe you’re. So accept negative emotions like animosity or anger for what they really are.

Look at failures and mistakes this way, too. Your mistakes don’t define who you’re! And failures are merely opportunities to learn and improve yourself.

Michael Jordan, one of the best basketball players in history, embraced this idea in his “failure” commercial for Nike. “I’ve missed more than 9,000 shots in my career,” he said, “…lost almost 300 games. I’ve failed over and over again within my entire life. That’s why I triumphed.”

Concentrate by Focusing Only On Your Breathing

It’s an age-old meditation technique, and such an important one. Breathe. Focus. Put everything else to the side.

In the 2013 NBA playoffs, some camera people caught LeBron James sitting court side with closed eyes , focusing on his breathing. Concentrating on breathing in this way is one of the very fundamental areas of practicing mindfulness.

You can enter a state of rest by controlling your breathing. Think of the space between an inhalation and an exhalation as your inner centre, where your Watcher watches everything. This form of Awareness of Breath, or AOB, brings you back to the present moment.

Our respiration works in tandem with two other parts of our sovereign nervous system, both of which modulate our heart rate as well as other body functions.

The foremost is the sympathetic system, which can be activated by panic, worry and stress. Our body floods with stress hormones, increases our blood pressure and makes our respiration more shallow.

The 2nd is the parasympathetic system. It releases the neurotransmitter acetylcholine, which lowers our heart rate and makes us more relaxed. So when you focus on your own breathing, your parasympathetic system kicks into action.

Aware respiration can also get you into seconds of stream. Shut your eyes, the most easy way to practice AOB will be to sit down and concentrate on the air moving in and out of your lungs.

You do an internal body scan, where you visualize respiration through various parts of your system and can also lie down.

You do by stopping your focus, don’t get into a state of stream; by concentrating on as few stimuli as possible you get. Our brains typically focus on a number of things simultaneously. Reducing that number is what will get you into the Zone.

Why was LeBron James was focusing on his breathing? It allowed him to be in the Zone when he stepped back onto the court.

Sometimes You Have to Reach Rock Bottom

I’ve been reading The Mindful Athlete by George Mumford. It’s a great book that’s all about performing at your peak.

It has some great advice for performing at your best level. This is something you can aspire to throughout your life.

One of the core lessons?

Sometimes you have to reach rock bottom before you can find your superpowers.

Individuals find enlightenment in manners that are other. Some journey to India; others do yoga. The author, for George Mumford, it was the pain of reaching rock bottom that drove him to find mindfulness and, consequently, his own superpowers. Here’s his story:

Mumford was a talented basketball player. He appeared poised to get a professional career. And then he got injured while training. Instead of letting his body regain, yet, he kept playing; his body was worn down by this, and destroyed his shot at a career in professional sports.

Instead of playing for the NBA, he went to the University of Massachusetts, where he studied finance and abandoned his vision. Since childhood, he’d known merely one way to take care of pain, whether mental or physical: drown it in booze. To fight the long-term pain brought on by his injuries, in addition to the mental pain caused by his dreams that were compromised, he began self-medicating. And his medication of selection was Seagram’s Seven whiskey.

Mumford did pot or n’t smoke cigarettes because he was concerned about how his physical growth would be affected by them, so he went right for heroin, when he started taking drugs.

In 1984, he got a staph infection that was serious. Mumford calls AOF, or this his Ass On Fire situation. His AOF motivated him to finally make a change, so he joined his first twelve-step program: Alcoholics Anonymous.

Where he was first introduced his AA program was Through meditation and yoga, he learned to listen to his body rather than dulling his pain.

For years, Mumford eventually left his job as a financial analyst to devote himself to others to teaching mindfulness and continued practicing mindfulness at the Cambridge Insight Meditation Center.

That’s how Mumford came to develop the concept of the five superpowers: trust, concentration, penetration, right effort and mindfulness. Let’s look.

Key to high performance, the ##Mindfulness, is about focusing on your inner self.

Imagine you’re giving a presentation. You can’t focus because you’re worried about just what the audience thinks of you. Mindfulness will be the savior here. But just how do you become mindful?

Mindfulness comes from inside. Everyone has a quiet, internal strength that could protect them from outside distractions.

Jon Kabat-Zinn, the godfather of mindfulness, said that mindfulness means paying attention to the present moment as in case your life depended on it.
Because we’re always surrounded by distractions needless to say, that’s easier said than done. Our heads jump from topic to topic like a monkey swinging from branch to branch.

Buddhists call this monkey mind. The monkey mind is hard to command, but it can be pacified by you by practicing Buddhism. And once you get to a high state of self-control, you’ll discover yourself in the Zone.

The Zone is the best experience; when performing at their maximum potential degree, it is entered by athletes.

The psychologist Mihaly Csikszentmihalyi believes the Zone experience happens when your ability and also the situation’s challenge are high and equal to each other. The Zone is much like the calm at the centre of a storm. It’s what keeps the mindful athlete in the present moment.

And that means you should be alert to emotions and your own ideas. You can practice mindfulness meditation by focusing on your breathing sitting still and practicing simple recognition: remaining aware of what’s going on in your body and mind at the present moment.

It’s easy to get distracted while carrying this out. You remember a pleasant memory, and might sense a breeze, by way of example and begin to dwell on it.

By being a Watcher, you can avoid this. Being a real Watcher means watching what’s occurring in your mind instead of letting it control you. Stay in charge of your ideas. Don’t let it be the other way around.

Here’s Mihaly giving a Ted Talk on Flow.


Some of My Favorite Running Videos

You know most of us spend a lot of time on YouTube and it doesn’t always have to be for music videos or funny kitten movies. YouTube has a lot of great videos about running. You can find everything from inspirational/motivational videos to instructional videos on the best form and technique.

You can watch videos about running just to learn something new, get some needed motivation, or to start forming a comprehensive training strategy.

Let’s take a look at some of my favorite running videos on YouTube.

The Science of Marathon Running

A great video from PBS that discusses some of the actual science behind marathon running. Instructive and intelligent. You’ll be a smarter runner for watching this.

Without Limits

This is a purely inspirational video featuring Kenensia Bekele, Mo Farah, Paula Radcliffe and others. It’s designed to inspire you to get up out of the chair and out there running. Watch it and see if it works for you.


This is a slick and highly produced inspirational video. Watch it and you can’t help but want to get out there and run!

Running Tips for Beginners

A detailed video from YouTuber Durianrider that offers some tips and tricks for newbie runners.

Top 10 Legendary Victories in Running

This is a countdown (with some nice background detail) on some of the very best finishes in running history. It includes finishes both from long-distance events and track and field events. It shows the drive to win lies deep inside each and every one of us.

The nice thing is that all of these videos are available on YouTube so you can stream them from your mobile device while you’re out there on your run. You can also use a YouTube downloader to pre-download them to your computer or device so that you don’t eat up your data allowance while you’re out there on the roads or trails. And if like me you need to watch WMV files on your Mac, it’s as easy as using VLC Media Player from VideoLan.




Recovery Run

Tips and Techniques for a Better Half Marathon Recovery

When you are preparing for the race, a half marathon is something that you may get incredible commitment in to. If you might have run them several instances in the past, you understand what it requires; for first time runners, who’ve set in many months of instruction, and are done with their first race, you might not know how much it took out of your body, to teach, and finally finish the cross country run that you just have concluded.

Because of this, you need to get large recovery from your race, to assist you to finally get your coaching underway again for the following race, see through the painful sensation, and ease the sore muscles! Within this half marathon restoration guide, you will find a number of simple tips to consider; regardless of how many races you have run, these steps should be taken by every runner, to get their physique back in form, and rebuild the fuel they have lost in preparation of that extended race.

Ice Baths

To help with a quick recovery after working the race, using ice baths a couple of hours after the race, or more to a couple of days after the race, can help your muscles relax, and recoup. Toes, and knees, in a trash barrel or tub filled with ice, if you can’t handle the ice bath, at least ice down the legs. The usage of ice packs on the quads, help increase the recovery of your muscles, and and other regions of the physique after a race, can also help in the recovery procedure.

Ice baths help constrict blood vessels, and flush-out waste products from your affected tissues within your body after a run. The ice also helps to reduce in the amount of swelling help in tissue malfunction, and which is seen post race, after you finish your half marathon race.

Examine Your Diet

It is important to stick to your balanced diet after the race, and the times following; many people believe it is time to eat whatever they need, and to splurge – this just isn’t the case. Focus on to help restore the misplaced energy amounts, a healthful balance of carbohydrates, and high protein content in to provide a thin supply of fuel, the diet and kilo cals. Protein helps in the rebuilding and mending of broken muscles and muscle tissue, which is a result of the race; therefore, tons of lean proteins in the following days, will help in the healing process, and help with the pain you might be feeling too.


It truly is crucial to hydrate the physique as often as potential, even if you do not feel thirsty after the race, hrs after, and times after the race. A critical part in the recovery procedure, will be to restore the balance of fluids in the body. For the day of, and a number of days following the race, you should drink tons of water, and sports beverages.

Hydration, replenishing the electrolyte amounts in the body, and helping replenish the sodium amounts in the body, will happen when you have sports drinks. Because of the fact that you just become dehydrated during the race (whether or not you sense it), you need to replenish after the race.

Take a Break – Rest from Exercise

Some runners (notably more superior runners), need to get out there and start preparing right away; this should be prevented without exceptions. You must resist the impulse to start training right away; the physique needs some time off; at the quite least, a few days should be taken off. It is going to take about two weeks to completely recover in the wounded and damaged muscles, after a half marathon; during now, you should avoid long runs, and avoid heavy lifting. Choose lighter jogs, quick distances, if you do workout or run, and avoid weight lifting for some time. Less is more, specially for the first few weeks after the race’s judgment.

Wear Compression Gear

You understand it can help with your rate; but, this kind of apparel can also help with the recovery, if you use it during the race.Compression gear can help remove the build-up of lactate; it can also lessen the amounts of soreness which you will experience after a lengthy run. By minimizing motion, and keeping the muscle teams in place, the supplies help with amounts of pain you feel after a jog, and will help the human body naturally fix.


A good means to unwind, and help repair muscle and deep tissue damage, although not required. Request a massage approach which will be softer, and employs lower amounts of pressure to the legs, calves, and thighs during the session, if you do select to see a masseuse.

Set New Goals and Aim High

Once you have completed the race feeling disconnected or down, is common; in reality, most runners who are new to the athletics, will feel this way. A good way to recover focus, and generate, will be to immediately establish your new goals. You’re going to start training again, and will have some thing new to work for, when you try this. Whether it is still another half marathon, a complete marathon, triathlon or any large event, focusing your goals on some thing new, is the ideal means start working out again, and to escape a rut.

Not all runners are on exactly the same amount; for this reason, the half marathon restoration guide is going to change a bit for each runner. Some runners won’t want as much time off after the race, the others will select to forego the massages, and allow the body to normally fix on its own.

No matter the systems you select, it is recommended to lay-out a plan, and to stick to it, so as to avoid harms, and avoid over working the muscle teams which you have fatigued, with this lengthy race. It does not matter how experienced you happen to be, or how many half marathons you have run, the physique must rest.

Before beginning hefty training or more running distances again, be sure to go through the steps, and consider enough time off to stabilize the system. These simple tips will get you in your way to in your way to training for the following large event, in less time, and completely regaining in less time.

Woman in White Stretching in Park

Planning for Your First Half Marathon

Planning for beginner half marathon training begins with a target in mind. Bunch of folks have a target to run a half marathon – by running few people’s first race yet, they convert the goal to truth.

Preparation should start with a want to run the first half marathon and a dedication to dedicate time for training. Both these variables are essential for running the first race to achieve the aim.

Preparation is dependent upon the amount of your expertise that is jogging. If you don’t have a running encounter, then it’s vital that you begin training for a 5K race and slowly progress to develop your base that is running. If you’re at a level where you are able to run a 5K K /10, then you’ve got the running base needed to begin the training for the half marathon.

To be able to begin, make a list of races in your neighborhood and assess for the races in the reviews. Most likely, you are going to enjoy several races from your list. Depending on other variables like the time of the year the race is held, the time you need for training etc. you can narrow down the list and pick a race to run. This will be your first half marathon – so it’s vital that you decide the race carefully.

Once there is a race chosen, make a program (or a customized one) to dedicate a predetermined period of time for training. This will leave away a predetermined time for training on a weekly and daily basis. Having made a commitment when it comes to both these variables, you’re now prepared to begin training for your first race.

As a further measure, blocking the training time in your calendar and enrolling for the race signals dedication signals want to train for the race. Performing both these measures suggests you’re prepared to begin the training to achieve your aim of running your first half marathon.