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Tips for avoiding blisters when running

26 May

I was all set to write a post following my long run two Saturdays ago –  and then it went a bit wrong and I’ve been a bit down in the dumps ever since – so I decided rather than throw my dummy out of my pram via my blog post I would stay silent for a few days! So this is my calmer version🙂

I was all set for my 30k run two Saturdays ago – went to bed early, got my kit ready, drove into the city all set for my run, and a quarter of the way round my foot started to hurt and a small blister had formed. I decided stupidly to push on and push through what at some points was excruciating pain and yes you’ve guessed it I made it worse.

I decided to nip it in the bud and booked in with my podiatrist who put some padding and dressings in place rather than try and treat myself – 6/7 weeks to the marathon – I figured I didn’t have time to mess around. I went back to my running, a few niggles no dramas…. then I got to my long run again last Saturday and this time it was a 32k. What do you think happened…?

Yes You’ve guessed it the blister returned with a vengeance and this time it was a whopper. How I managed to run 32k on it I will never know but I got back home and was howling in pain and out of frustration.

blister before treated - the girl that runs

This was my blister at its largest – it was a monster – at least an inch and a half big! yuk.

My friend who is a nurse came around a day or so later and popped the monster of a thing and dressed it. I was a bit of a baby – but I have to say it is getting better but I haven’t run in a few days and I am just accepting I need to rest it as there is some tissue damage underneath.

Hoping that this weekend I will be able to get back into things but I wish sometimes I would take my own advice!  But I am amazed that such a trivial thing as a blister can cause such a hassle and essentially sideline you from running! So don’t do what I did!

Anyway ignoring what i did above here are some tips for what you potentially should do if you find you have a blister. Again remember these are just my thoughts and opinions – if you have a medical issue always seek professional advice.

Tips for avoiding blisters

Double up 

Many people swear by wearing two pairs of socks saying that the friction will be between the socks rather than the sock and the skin. My foot was rubbing against my shoe so in that instance that might not be the best option but it might help with an extra layer…..

Cornflour

My Podiatrist told me to put cornflour in the bottom of my shoes which will basically help absorb any excess moisture and ultimately help avoid blisters forming.

Footwear needs to fit 

Make sure that your footwear fits correctly. If your shoes are too big they will push your foot around and rub, if they are too small they will potentially present issues also so good shoes for your feet especially when running long distances are a must and will help avoid blisters.

Cotton a no no

Again many posts by experts that I have read say to avoid cotton socks and to wear moisture wicking ones or those made of nylon. I have a wide range of socks and I haven’t always found this to prevent blisters but it does help.

Vaseline or blister spray 

Rubbing Vaseline or equivalent onto the feet is also meant to be a great way to avoid blisters and there is also a blister spray that I was given a sample of at a running expo which my Podiatrist mentioned might help me also. You can buy these from any large chemist or I would imagine a specialist running store.

Pre empt the blister and cover up

I think I tried too late but if you feel a sore area on the foot when running you could always put a plaster such as Compeed on even though you don’t yet have a blister. I think I did it too late and my blister actually expanded but I already had a blister and it was a biiiiiiiig one!

Blister

Here is my blister now after my friend popped it. There is a bit of tissue damage so I need to let it heal before running on it but it is much better.

Got a blister already?

If you are in the unfortunate position of having a blister right now I found this great post which you might find useful – it’s from 2012 but it seems to be one of the most balanced articles I could find.

Runners World are a good option too to have a look at. If you have a really bad blister then pop along to your podiatrist or local running store depending on the severity of your issue. In Brisbane we are lucky to have some specialist running stores that also have podiatrists attached to them such as InTraining. They weren’t who I went to but having a had a chat to one of their people this morning they do offer some great advice and I am considering going in to see them if this doesn’t improve!

Tips for preparing 2 months before your marathon #GCAM15 #runstopshop @runstopshop

5 May Marathon Training Kit from RunStopShop - The Girl That Runs

The last week or so has been a blur with training and organising my son’s first birthday party. I never tend to do things by half so I put far too much stress on myself in preparation for his party and ended up making 4 cakes for his birthday as trial runs and they all went bad – so King of Cakes saved the day! But anyway as a result I haven’t written many blog posts lately.

Marathon training is up and down and it is now less than two months until the big day. I ran 28km on Sunday and the long runs are going up and up so all going ok at the moment but I feel like a bit of a tortoise crawling along and very tired.

I’m starting to get a bit nervous about race day and I whilst I haven’t put any pressure on myself to run a specific time it’s starting to stress me a bit and I keep thinking – what if I don’t finish!?! My last marathon was nearly 10 years ago and I was a spring chicken then, it has been so much harder training this time and yes of course I am coming back from having a baby so there is that!

Anyway here is my 2 months countdown to marathon checklist

Make sure you have entered the race!

Sounds crazy but you can get so carried away with training that it might slip your mind to actually enter the race. This should be top of your list to get done. I know with the Gold Coast their early bird entries are closed now but you can still enter – but make sure you enter whatever race it is you are doing!  Also if you need accommodation get it booked ASAP – in fact in hindsight this should have been a 3 months before… I struggled to find accommodation for the Gold Coast Marathon but my awesome travel agent managed to get me some as I didn’t fancy driving from Brisbane on the day – just another headache.

Practice in your kit

Marathon Training Kit from RunStopShop - The Girl That Runs

Marathon Training Kit sent from RunStopShop

As a RunStopShop Ambassador I got sent my Marathon Day clothes and shoes last week! and I am now busy trying them out to ensure they fit properly. The leggings were not right and the crop top was too big so I’ve had to send them back and will get replacements through shortly but I will be wearing them on most of my long runs now to ensure that I am used to them on race day.

Also if you are planning on running with energy gels start trying them out now too. As I said in my previous post 3 months before your marathon I had bad experiences with not trying out gels beforehand. Find out what the official gel for the race is and try that or choose your own but make sure you try them first.

Longer distance runs should be the norm

You should be feeling very comfortable with long runs now. I ran 28k at the weekend and I will be doing 20k this weekend and 30k the following. Depending on your program 2 months before the race your long runs should be up there too. I don’t stress about the time I do it in as I’m not trying to win the race – I just concentrate on time on legs for my long run.

Train at the time of race 

Training kit

I’m trying out all my race day kit

I have a few friends who ran a marathon a couple of years ago and they had been doing all their training very early in the morning i.e. 4am and the actual race started at 7.30am – and on the day it was an unusually warm day for that time of year and they struggled as their bodies weren’t used to running later in the morning.

I have started running later and later for some of my runs as The Gold Coast Marathon starts at 7.30amish and a lot of my runs have been either at 5am or at the gym in the evening so I am trying out running later in the morning and boy it makes a difference – I think that’s probably why I am finding it hard at the moment whilst my body adjusts to the temperature.

Massage and Physio if needed

I have started going to see my massage therapist as my calfs have been getting quite tight and I am worried I will get an injury so that has been helping, and I have friends who have their physio on speed dial during training to check out niggles they keep having. Worth considering if you are getting a few aches and pains.

Anyway the countdown is on! Less than 2 months to go until my marathon. Hope your training is going well and Happy Running :-D 

 

Please remember I am not a qualified professional when it comes to training and injuries. I write based on my experiences –  so always consult your doctor or trained professional before trying out anything new or if experiencing pain etc.

 

Training for a marathon as a new mother

20 Apr

How time flies. My son is almost one and I have been back into training for a The Gold Coast marathon in July for almost four months. I’m clocking up around 70km a week at the moment and it’s going well. I have to admit, it hasn’t been plain sailing all the way, and at times it has been quite tough. I have often wondered what on earth I am doing but I have stuck with it.

As a relatively new mum it’s a whole new experience just fitting in exercise let alone training for a 42km race. It is do-able but you have to just learn your limits and also be fair to your family and yourself. Were it not for the fact my husband is extremely patient and understanding in all of this I wouldn’t have decided to do it.

I told myself whilst pregnant I would like to do a marathon this year. I felt it would encourage me to get back into fitness. I don’t expect to do a hugely fast time and I am not putting any pressure on myself for me just being able to run one again is going to be an amazing achievement – and running the Gold Coast which is well organised and local is a definite plus.

I wanted to share some tips this week on things I have found in my training since having my baby that if you are in the same position and training for an event you might find useful. The most important thing I have found however is to enjoy it – after all the training especially for a marathon is intense and taking you away from your baby and family so it has to be something you enjoy to be worth doing in my opinion!

Tips to help you get the most out of training for a marathon as a new mother 

Mum and bub

I feel it is important to be enjoying your running as it is taking you away from your family time.

Get checked out and signed off to go

I started training again (as in not walking – I was walking after a few weeks) after 12 weeks of having my son. I didn’t push too hard and took it easy at the gym. I checked with my physio that I was ok to train and she advised it was ok but to take it easy where running was concerned for a bit longer….

I tried as long as I could to take it easy….but I must admit I did push myself back into it but wouldn’t advise anyone do that unless you know your body. Be sensible.

Prepare yourself: it’s hard work

I didn’t train during my pregnancy and a little while before as I didn’t have the best pregnancy – so it had been quite some time since I had trained and boy was it tough when I started training again. I didn’t start my marathon training until my son was roughly 8 months and before that I was struggling with my training. Once I started consistent training following a program from my trainer I found that muscle memory kicked in and whilst the first week or two were really hard my body bounced back gradually and it’s like I’m training for a marathon now not coming back from having a baby.

Don’t expect huge results over night

It does take time coming back to training after having had time off, so don’t beat yourself up if sometimes you are two steps forward one step backwards. It takes time.

Your body had just given birth to a little human being and that is quite traumatic on the body and takes time to get over. Like I said in my last post about remaining focused on training surround yourself with positive people it helps heaps. I figure that going through something like childbirth has to make me stronger right?

Keep a training log to see results

I wear my Tom Tom GPS watch at every training session both inside and outside and I can look back on how my training is going. My average km time has come down over a minute in the last couple of months so when I feel like training isn’t going well I review my training and can’t argue with the log can I? And it helps keep me on track.

There are lots of watches out there you can buy for reasonable prices or if you have a smartphone and don’t mind running with your phone then Map My Run or Strava are great apps to use instead which do the same thing. I’m not a fan of running using my phone strapped to my arm but I know a lot of people that do.

Try not to become fixated on weight

We are constantly bombarded with images of celebrities losing their baby weight in a very short time. Lara Bingle is the latest one I think in 3 weeks according to the gossip mags.

The thing I found the hardest coming back to training was losing the weight and pulling myself back into the Lycra. I was so self conscious with my baby belly and giant wobbly thighs the first time I went into the gym to train I almost didn’t go.

I soon got over it and realised that it wasn’t a big deal but that didn’t stop me from weighing myself a lot. I bought cheap workout clothes from Target telling myself I wouldn’t be in them long and I was going to achieve the weight loss I wanted to….and with the support of my family and friends I did but it didn’t happen overnight.

It took 9 months to grow my baby inside me and it took about the same time plus a month or two to get the weight back off again. Don’t feel pressured and don’t let it get you down. Once you start training and eating right the weight will come off gradually. That’s one of the advantages of a Marathon, there is a fair amount if training so I didn’t even have to really worry for too long.

Be prepared to be flexible

I have found training hard sometimes when my bub is sick or we have had a bad night and he has kept us up all night and then I am meant to then run two hours later, so I’ve learned now when that happens to compromise and not push myself to exhaustion. I sometimes take an unschedule rest day or train at a later time in the day and don’t get stressed about it.

The fact that I’m even managing the training with a baby under 1 is a miracle I think so sometimes it’s important to be flexible. I also found my Baby Jogger useful for training as when I didn’t manage to get to the gym and couldn’t train because there was no one to look after my son then out came the Baby Jogger and I ran with him and bonus – he often falls asleep!

Anyway hope these tips help and like I said the most important thing is to enjoy your training. If you arent then you might be pushing too hard or might want to speak with a qualified professional to help you work out some realistic goals or to even run with a friend to have some company🙂

As always – Happy Running🙂

Tips for staying focussed with your running goals #GCAM15

13 Apr

I hope you’ve had a good week of running. It’s been a mixed week of running the last 7 days for me and I can’t believe the Gold Coast Marathon is now less than three months away! I had a bit of a melt down about a week ago when I suddenly realised I am running a marathon this year…..

I know its nuts that it only just hit me. I had a baby less than a year ago and I will be 40 this year – I suddenly started to panic – who do I think I’m kidding to do this again and at this point in my life! It has been 9 years since I ran my last marathon and I was 9 years younger without having had a child at that time! I’m trying to be calm but everywhere I look I seem to see people running, friends training which is great as I’m now able to run too but I think the nerves have started to kick In a bit. People run marathons all the time from all walks of life I think I just got a bit overwhelmed with it all.

On the flip side I had a good weeks training clocking up 70k and taking 17 minutes off an 18k run route that I did 6 weeks ago so I am pleased I am finally beginning to see some improvement.tips for staying focussed on running

Tips for staying focussed with your running goals

I thought I would share some tips of how to stay focussed on your running as mentally I have had to use all of these whilst getting back into training again. Remember I am not a qualified trainer, these are just my experiences so always consult a professional when embarking on something new.

1. Surround yourself with positive people

For me positivity is key. When I first said back in December that I was intending to run the Gold Coast Marathon in 2015 (my baby was 8 months old at the time) someone said to me did I realise that I wouldnt be able to do a good time and it might be a real struggle. I was a bit upset at that comment since I think the marathon is at times a heavy percentage psychological in terms of embracing it, running it, and being positive you can finish it! so comments like that weren’t very helpful.

I have a great bunch of close friends who keep me sane and motivated and are always positive when it comes to training so I surround myself with them and it helps push me through when I don’t feel like training or that I am doing too well.

2. Enlist the help of a trainer or friends

I am quite motivated at running alone bar my long runs and my lovely friend and I run those together and I also have a good friend who I paid to coach me through the marathon and so far his program has been spot on. He also helps keep me on track and motivates me, reminds me I have done it before and can do it again – and it has really helped. There have been days had it not been for knowing he will ask how the run has gone I might not have gotten out of bed to train!

Alternatively your gym might be able to help you with a program or a personal trainer in or out of the gym and running with friends is a great way to keep focussed especially if you are training for the same thing and are of the same ability.

3. Remember your goal. 

A short while before and during being pregnant I wasn’t able to train as I was quite sick so exercise wise I toned things right down but told myself once I had had my baby I was going to pick myself back up and get right back into training and run a marathon. So once bub was born and I was told I could train again off I went and training for the marathon was a huge goal for me as I have essentially given myself less than a year to get fit again and train for it, I am not pressuring myself by naming a time I want to do but my goal is to finish and to finish as well as I can fitness wise. So remember what it is you are trying to achieve – put up pictures/motivating messages around the house, on your phone etc and go for it! and don’t focus on other people’s goals!

4. Happy Running 

I have been writing this blog for 5 years now and I often write at the bottom of my blog posts ‘Happy Running’ and I mean it. I love to run and it does make me happy – even if I don’t always realise at the time. If you find running a real chore and don’t enjoy it then perhaps running is not for you or your program is not right for you and you need to enlist a trainer to help you get your program right for you.

It’s hard work and it can especially when training for something like a marathon take up a lot of your time so it’s important to enjoy it😀

5. Believe in yourself

Sounds like a slogan off a running vest right? but it’s true.

I remember a number of training sessions and one actual race where all the way round a voice in my head kept saying “why are you doing this? you can’t run this’  and as a result I crashed and burned.

I think it is important to really use all the previous tips and to believe in yourself. Just for running and committing to get fit you are awesome and it’s important to believe it. I know I will never be an elite athlete but I love running, love seeing improvement and know if I put my mind to it and focus I can smash my targets – Bring it on!

Anyway have an awesome week of running and Happy Running😀

Are you preparing yourself for your run?

4 Mar

This week has been tough so far and it’s only Wednesday!

Last night I had to train – I had a 7k to run followed by squats (thanks Roger!) and an hour or so before I just didn’t want to train. It’s the first time since I embarked on my marathon training that I felt like this and I really just couldn’t snap out of it. I forced myself to get dressed ready and got in the car and went to the gym – and even on the treadmill even though 7k seems relatively easy these days – (still slow but easier) mentally I struggled.Take water when you run - the girl that runs

As I got to 5k a light suddenly went on in my head. It was no wonder I was so tired and lacking energy as:

1. My little one has been sick and we have been fairly sleep deprived and I have been existing on a few hours sleep until a night or so ago so it was catching up with me;

2. I’d forgotten to have a proper lunch and had had some crackers and cheese;

3. I’d also broken the big rule of not having much water – I’d maybe had half a litre all day;

4. The biggest thing I would say that has been affecting me is since January I have consciously not been having carbs bar those in my vegetables in order to try and trim down a little bit so the marathon training was easier and I cut out wheat and all carbs – I think this has finally caught up with me in the sense it’s harder when running longer distances and needing more energy.

So with all of these things it was no wonder I was struggling and therefore lacking the energy or motivation.

I am very good at giving out advice but not always good at taking it myself so this week has been a real eye opener and I am intending on drinking more water, looking at increasing my carb levels, catching up on sleep and making sure I eat a decent lunch especially when training in the evening.

Now I am clocking up 60km a week and if you are doing the same it’s important to look after ourselves. I think sometimes for those of us/you that are parents it is easy to put yourself second but often I find when I have been racing after my son that it is easy to not have had proper food or even a cup of water all day and it catches up with you as I have found this week especially when trying to fit in an intense training program.

Anyway I just wanted to share that with you and if there is anyone in the same position I hope that sharing helped.

As always have a great week and happy running🙂

Product Review: TomTom Runner Cardio GPS Watch

22 Feb

I’ve always been a Garmin girl and have a 405CX and an Edge 500 for my road bike. But after having my baby I found that with the issues I had with my wrists that the 405cx was way too heavy on my wrist – actually to the point of hurting and becoming really uncomfortable so I started looking for a new watch.

RunStopShop came to my rescue and asked if I would like a TomTom Runner watch. I wasn’t 100% sure as to be honest I hadn’t really heard about TomTom as a running watch – more for their GPS – but I figured both TomTom and Garmin now do both so maybe they were ok.

I looked up some reviews and they were good so I said yes to RunStopShop and my watch arrived in the mail. It came in a  fancy plastic cube box and I loved the colours – red and black and it looked kind of cool with its square shape rather than a boring circular face!

Set Up

TomTom Runner watch - The Girl that Runs

The watch arrived with a small cradle that you plug in and into your computer to charge. Very small and compact.

The set up was pretty straight forward. I literally took the watch out of the box, plugged in the charger to the back of my computer , went to the TomTom sports site and then a wizard took me through everything and I set up my account/watch entering my height, weight etc etc. Then ready to use – how simple is that!

TomTom Runner watch - The Girl that Runs

The packaging is kind of cool. I was very excited when it arrived.

Useability

One thing I love about this watch is there is an optical sensor so no need to wear a heart rate monitor strap which is a definite plus. I used to chafe and find the heart rate strap really uncomfortable especially being a woman and wearing a running crop top or bra.

You simply put the watch on and it measures everything in one go. The downside I guess is if you like to wear your watch loose – you can’t really as for the Heart rate Monitor to work it needs to be tight on the wrist so no light is exposed. When you are ready to run you literally click the button to the right – choose whether it is treadmill or run (outside) and away you go – very simple.

I am not one for massively over complicated especially when I got caught out a few times in races with my Garmin and ended up either spending half the race trying to sort my watch out or not having any splits etc or knowing my time –  as I left the watch and got on with running.

The strap itself on the watch takes a few goes to get it right as it has little holes that you slot the clip into but I am used to it now. It hasn’t given my wrists any major grief so far unlike my 405cx.

Functions

When running you can set up the watch in a number of ways. You can choose for example to run a certain distance or to burn a number of calories off and it will then vibrate when you are 50% through, 90% through and 100% done which would be handy when wanting to run a certain distance or a race (although not all races are 100% the distance they advertise!

You can also set the watch up to race a route that you run regularly so you know if you are faster/slower than last time – a little bit similar to Garmin’s Virtual Trainer. I don’t tend to use things like that.

When running with the watch you can flick through easily to see information such as distance gone, calories, heart rate and pace which is great. I used to get so paranoid touching my 405cx as it was so sensitive whereas this is all a simple button that you press down so not much chance of messing it up.

The stats that the watch records is basic such as heart rate, distance

Stats from TomTom Cardio Runner - The Girl That Runs

The stats on the TomTom app are not that comprehensive but you can sync with Strava and MapMyFitness which gives a lot more detail. It depends how much information you want.

Accuracy

The GPS part of the watch is very accurate and it all syncs with Map My Fitness or Strava as well as TomTom Sports app – their app though to be honest is quite poor in terms of stats so I use Map My Fitness/Run and it gives lots of comprehensive information including elevation, route, heart rate, even lets me pick which trainers I have run in and I can decide to retire them when I have run a fair few kilometres in them. Please note I did pay for a Map My Fitness upgrade which I’d recommend as you don’t get access to much with the free version.

I did used to like Garmin Connect but using Map My Fitness/Strava is not massively different and when I used to wear my Garmin I always used to bring it together under Strava anyway so I am not really that fussed. My running friend (Shaun) couldn’t believe I was leaving Garmin – I’ll get over it! Using a third party app like MapMyFitness really makes it easier.

The treadmill side of the watch as with most watches that monitor indoors is not 100% accurate and most runs it has been .10-.20 out in terms of distance so my treadmill might say 8.20 and my watch says 8.05km but this was an issue for me when I had a Nike Plus many moons ago but the thing I like about the TomTom is I can calibrate after every treadmill run and it works it out. So before ending the run and switching off I go to pause, then down to calibrate and enter the distance it says on the treadmill and it sorts itself out which is great otherwise it would be very frustrating.

Conclusion

I do love this watch and I use it in every training session now. It took a while to get used to it and the strap but I’m all good now. I like the fact that it is easy to navigate and easy to flick through when running. The Tom Tom app itself isn’t great but it;s good that it sync with external programs such as MapMyFitness. The price is reasonable at $345 (as at 21 Feb on RunStopShop – and you can get up to 15% off your order ! – see the tag on the right hand side of the page) and I like that I don’t need to wear a separate heart rate monitor so this device gets my thumbs up.

Pro’s

  • No need for a heart rate monitor strap
  • Great price
  • Easy watch face – easy to see your stats and to flick through whilst on the go
  • Compatible with Strava and Map my Fitness and gives good stats
  • Easy to set up and to start training with
  • You can change the straps and buy new colours if you are into that sort of thing
  • Fairly lightweight to wear

Cons

  • You can’t really use the watch as a regular heart rate monitor without starting a treadmill or run session which some people might find annoying. It’s not a big deal but this watch is not a watch with a heart rate monitor it is a lot more.   You could do it by clicking on treadmill session and seeing what the HR is whilst having it on pause but I wouldn’t buy it if you are solely after a heart rate monitor that you can check throughout the day – this is more for running and getting results back not just for HR. Go and buy an activity monitor like the Loop, Fitbit, Vivo etc with the heart rate strap if thats what you are after.
  • Has to be very snug on the wrist for the Heart Rate Monitor to wear which some people might not like if you like to wear your watch loosely.

p.s make sure you buy the right watch as there are some cheaper versions of this watch without the optical heart rate monitor and you’d need to buy a strap for that additionally.

Please note this review is my own personal opinion and I was not paid for writing this. I try to keep my reviews honest and open and if you have any questions please feel free to contact me. 

Over 50k this week and training is finally progressing!

20 Feb

This week has been a mixed week when it comes to training. I’ve got in the back of my mind that I’m running my marathon in less than 6 months and am trying to remain calm considering I’ve not been seriously training for a while. January was my ‘ok let’s kick some butt’ month and my training has been going well since.

I had a minor hiccup with socks and shoes mistakes but after a visit to the podiatrist earlier in the week I am all good and back on track and my lovely blue and pink Saucony trainers will be unfortunately going onto eBay as I can’t wear them. Back to the Kayano – not that I mind as I love the Kayano shoe – I just have a habit of ending up with the most expensive item because of some issue and this is no exception with my orthotics!

This week I clocked up over 50km – it should have been slightly more but I had a few setbacks getting back into training after having my foot strapped. I’m generally feeling good but have been very tired. Running on the treadmill sucks when doing longer distance – I did 13k last night and with the terrible rain we are having in Queensland the 15k and and 10k I have to do on Saturday and Sunday may well end up being on the treadmill too! I was lucky to be running next to a lovely girl in the gym last night and she kept me going for a fair few km! I thanked her when she finished for keeping me going🙂

In the last 6 weeks I have gone from struggling to run 5k at 8.5 on the treadmill to running 14-16km comfortably at between 9.5-9.8 on a good day so I am taking that as improvement and even managed to get to 10.5 last night when finishing off on the treadmill.

So how is your training? and what are your goals for the next month?enjoy-your-journey - thegirlthatruns.com

Here are mine:

– to get stronger in my training and not to feel like an old woman when running longer distances

– to stick to my training plan and not to be tempted to go further when feeling stronger

– to listen to my body and slow down when too tired or feeling niggles

but most of all to enjoy this journey and being able to run🙂 I figure when it comes to our journey – running that is – we are in charge of the map and what we do and where we go – so enjoy it🙂

Have a great weekend! It’s going to be a wet one here!!

Happy Running🙂