Motivation Comments Off on Ignore the Snooze button |

Ignore the Snooze button

Becoming a morning runner isn’t for everyone, so how do you avoid the snooze button, asks Nandini Reddy

The early morning opportunity to run is considered to be the best time to run by most runners. But are you one of those people who just cannot seem to drag yourself out of bed even after setting 5 blaring alarms. Wondering if you would ever be able to shake the night owl reputation?

If you want to do it, then try here are a few ways in which you can beat back your natural inclination to hit the snooze button.

Take it slow

It won’t happen overnight. You cannot become a morning runner just in a day. If your final goal is to run during the pre-dawn period then first start by getting up at least an hour earlier than normal. Once you are comfortable with this you can progress towards the pre-dawn goal.

Sleep Sleep Sleep

If you want to get up in the morning then you need to get enough sleep. Trying to become a morning runner by getting only 4 hours of shut eye won’t help you one bit. If you get at least 6-7 hours of sleep then you are less likely to hit that snooze button and you won’t be groggy and will be more energetic when you get up early in the morning.

Prep the night before

This will quicken your morning process. Layout your clothes and gear. You can even set you running playlist to go. Fumbling in the dark to gather you things in the morning will end up irritating your partner and giving you a few stumbed toes. This also saves you time in the morning.

Warm Up

When you get up, your body is cold and your muscles will be stiff. So it is very important to warm-up and ensure your muscles are all ready to support your run. Running without a warm-up increases the risk of injury.

Partner Up

If you think you are likely to skip you morning runs because the temptation to hit the snooze button is too heavy then for the first few weeks till your system finds its flow – find a friend who can run with you. If not for yourself, at least you would be up out of fear of disappointing your friend.

Know the weather

It is important to stay warm during pre-dawn runs. Dawn can be chilly as it would have the lowest temperatures of the day. Try and wear clothing that will suitably protect you from the chill and morning dew.

Nutrition

Try and avoid sugary morning meals. Go for a savory  breakfast instead. Even if you need to grab a snack before your morning run, try and pre-prep a small salad of vegetables. The sugary snack will cause an imbalance in your hormones making you more lethargic.

Remember your goals and motivate yourself to ensure that you wake up and create a new habit. Wake up and feel alive.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Training Comments Off on From Marathon to Triathlon |

From Marathon to Triathlon

The first recorded triathlon was held in California on September 1974. Since then, it has become a popular sporting challenge around the world. Radhika Meganathan tells how a runner can seamlessly transition into training for a triathlon.

A Triathlon is about mastering three races in one event – running, swimming and cycling. The standard distance in triathlon, also used in the Olympics, is a 1500 metre swim, 40 kilometre bike, and 10 kilometre run. If you are already a runner looking to train for a triathlon, you will have the following questions: How do I train? Where do I start first? What if I don’t know how to swim or bike? Read on for answers.

SWIMMING
If you don’t know swimming, your training period for the triathlon just got longer. No worries, you got this. Many people have learned swimming late in their life and have mastered it as a skill and as a sport, so there is no reason why you can’t, too. Since you are going to be training in a professional level, don’t ask for lessons from your best friend! It is advisable to learn swimming from a coach or a registered swimming school in your locality. You need someone to look at your progress, and give you feedback on your form and the correct stroke mechanics.

If you are already a swimmer, now is the time to start practising in open water. Some things that you need to take in consideration are: wave condition, weather, navigation, water temperature, any wild life in the vicinity (and the water!). A wet suit is a good investment if you tend to feel the cold more, though of course you can rent them on a need basis too. If you’re doubtful about swimming in open water, then your best bet is to compete in a race that offers a pool swim. These races are beginner-friendly, and can be a perfect starter practice before you think about doing wilder triathlons.

CYCLING
Again, if you are not familiar with cycling, your training period gets even longer, but definitely it’s doable. In this case, you can ask your best friend to teach you how to cycle. Once you master the basics of balance and riding a bike, just hop on one (you don’t need to invest in a fancy bike) and practice every day. Since speed is one of the goals, you will need a helmet for safety and protection (yours and others!). Buy one that’s structurally sound and fits properly in your head.

Often, runners have difficulty adapting to the equipment of cycling. The inclination to “run” on the bike must be cured! You don’t want to wear out your legs before you get to the running part of the triathlon. The secret is to learn the art of using one set of muscles on the bike and another set for your running.

RUNNING
Yes, this is the part of the triathlon that you already are familiar with. Don’t get over confident though, you still need to practice! Run every day as per your usual routine. Three weeks to a month before D-Day, have dress rehearsals which will help you understand how Race Day is going to be. During the race simulation, concentrate on your pacing strategies and wear the entire gear what you plan to wear for the actual event.

A triathlon is comprised of all aerobic and high-cardio activities, so you may also look into eating the right way to train for it. Diet is crucial in maintaining your fitness while training and during the race, so consult your trainer or a nutritionist.

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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