How I Prepare The Night Before A Race
Running a race isn’t just about the training and the finish line, it’s an overall strategy that includes preparation the night before. With all of the nerves and excitement leading up to the race, it’s also important to plan and prepare as best you can to set yourself up for a positive experience.
Here are some of the most important parts of my routine when I prepare the night before a race:
Sleep
An epsom salt bath is obligatory. I use only plain epsom salts, with no perfumes in them. I fill the bath tub with warm to hot bath water and use 3-4 cups. Don’t skimp on this! The magnesium helps to relax your leg muscles and makes for a more restful sleep.
Food
Depending on the distance of the race, I eat very little fibre the night before. You DO NOT want to have a huge bowl of salad the night before a race. You will literally sh*t your pants!
Simple pasta the night before is ideal with a palm serving of protein. A simple spaghetti sauce or alfredo sauce is ideal. Pizza is also great!
Clothing & Equipment
Laying out a “flatlay” the night before is ideal to help you decide what you’re going to wear. This also includes your sports bra, and even underwear! Consider:
What the weather conditions will be like
How much gear you need to bring
Whether you need a water vest or water bottle
Fuel
Count how many hours you’re going to run to decide on your fuel. I bring 2 fuel packs for each hour. I don’t rely on the race course to supply fuel, because you never know if they are going to run out. This happened during the BMO Vancouver Marathon race and the Seattle Marathon. No biggie, I just make sure I bring extra!
Electrolytes
I really like Liquid IV packets to add to my water flasks. I also like to bring salt pills or tablets - gotta bring salt!
Other
KT Tape - For good measure or preventative taping
Body Glide - For thick thighs and other uncomfortable places that rub
Mental Game
Telling yourself:
“I am running tomorrow”
“I get to do this”
“I am so fortunate to be able to move my body like this”
If you replace the thoughts that want to be intrusive, with thoughts that are encouraging, you will have a completely different experience, I promise you!
Why Motivation Sucks and Consistency Is Your Superpower
I know this title is a little bit off putting to some, but it’s the truth:
Consistency is so much more powerful than motivation.
This is a hard truth because most of us want to believe that if we are motivated, movement of our body will happen without any effort. Surely, motivation alone will be a drive. Well, that’s just not the case.
If you depend on being motivated every single day to get the job done, then you may let any event throughout that day trigger you or throw you off your plan, or “de-motivate” you by affecting your emotions.
Consistency on the other hand doesn’t depend on any emotions. Consistency is neutral.
Read that again.
Consistency does not depend on how you feel, the act of being consistent is just that: An action.
You just do it.
You do it sad, you do it happy, you do it cold, you do it when it's not convenient and you especially do it when you don’t feel like it.
That is the difference between consistency and motivation, and that is how I have kept doing 5kms every day. It’s not because I followed a plan, or bought special shoes, or listened to a podcast, or hung an inspirational quote on my wall. It’s because I woke up every single day and chose to be consistent no matter what.
No matter the day, no matter if I’ve been sick, no matter the weather and no matter my mood.
Sure, I’ve been motivated… But motivation is fleeting. Consistency is a constant.
So, what advice do I have for you? Unfortunately, it all comes down to this:
It’s going to be hard. Deal with it.
Everything that you're not used to doing is hard in the beginning. That's a part of the process. Heck, that’s a part of life!
But once you get past the hard and form a habit, it will feel just like brushing your teeth. It will become a daily non-negotiable. And when you look at it like that, your mindset will chance from "this is too hard" to “this just is”.
This will take time. So while that transition is happening, it’s up to you to push past the hard and just do it.
You can make the process work for you.
Since you already know this is going to be hard, you may as well do wha you can to make it easier on yourself to show up.
Embrace imperfection. Embrace comfort. Embrace being slow. Embrace anything that is going to make it easier for you to show up and get sh*t done without quitting.
Take all of your expectations of yourself and throw them right out the window. They will only make this experience harder for you, and you don’t have time for that. You have work to do!
What are the chances that you'll succeed if you keep striving towards perfection by looking at other people's accomplishments as your goal?
I’ll wait…
That’s right - ZERO!
In this journey, perfection will be your enemy, and consistency will be your super power.
Just start.
Quit planning. Quit debating. Quit looking at what other people are doing.
Quit quitting, and just start!
Why Being A Slow Runner Is A Good Thing
The word ‘running’ is fairly synonymous with the word ‘fast’, especially according to “experts” online. But what if speed wasn’t the goal at all? What if the act of running was enough, and you gave yourself permission to be a slow runner?
That’s exactly what I did, and 1,650+ days later, I’ve run or walked a 5K every single day at my own pace. “Expert runners” be damned.
Stop Giving A Sh*t About Your Pace
Have you ever found yourself gasping for breath during a run, desperately trying to maintain a pace that your body vehemently rejects? Welcome to the world of running at a speed that's not meant for you. I’ve been there. At one time I thought that maybe faster WAS better.
Then I decided: F*ck that. I’m going to be a slow runner.
It took me two whole years of my five-year running journey to truly appreciate the art of moving at a snail's pace. Let me share with you the revelation that transformed my running experience into something enjoyable, sustainable, and, dare I say, downright blissful: Not giving a sh*t about your run pace.
You've probably heard the saying, "mind over matter," and in running, it couldn't be more true. Your mind and body are truly engaged. If your mind is screaming that this run is awful, guess what? Your body will take that cue and respond accordingly. Instead, shower your body with positive affirmations, and watch the magic happen.
Why I Started Slow Running
So, why exactly did I decide to embrace slow running?
First of all, I’m almost 50. I don't want to run fast because I don't want to increase my cortisol levels higher than they already are. High cortisol levels are not good for perimenopausal women, so I keep my runs at a slow pace to keep my heart rate low.
I may have started running later in life, but I want to run for a really long time. I’m not trying to win any races, here. I just want to stay in the game. And as a slow runner, I will do just that.
Yes, I'm also heavy (260ish pounds), and that's another reason I’m intentional about running slow. Not just to avoid the inevitable aches and pains, but to keep my body safe and happy.
No matter how fast or slow you are, running is a celebration of what our bodies can do. I'm perfectly content with my easy, slow runs that keep my heart rate in check. I've found my lane, and whatever I'm doing, it's clearly working.
The key is to stay true to yourself, your pace, and your unique journey.
Related: How My Run Streak Changed My Life
Slow Running During Races Is Awesome
For those who, like me, choose to interval walk during races, let me tell you- it's a game-changer. Not only does it conserve energy, but it also you to enjoy the day. Whether you're at the front, middle, or back of the pack, you get to complete the same journey and get the same medal. So why not maximize your race fee and bask in the glory before they tear down the finish line? Join the slow runners. We have snacks.
The Benefit of Setting Your Own Pace
In a world that constantly bombards us with expectations and comparisons, let's put a stop to the idea that running is meant to be done quickly. As I prepare for my 50k, I may be slow, and my marathon finish times might not break any records, but guess what? I feel accomplished. And isn't that the ultimate goal? To feel proud of our achievements, no matter the pace?
Running slow with intention allows you to throw away so much of the pressure that others have probably put on you to run a certain way, making it so much easier to show up for yourself consistently. I am so much more accomplished as a slow runner than I ever was when I was trying to reach other peoples’ expectations.
Related: How to Overcome Perfectionism and Achieve Your Goals
Slow Runners Enjoy The Journey
Embrace the beauty of running at a pace that suits your body, allowing you to relish every step of the journey. Let go of the need to conquer mile after mile at breakneck speed and, instead, savor the experience. As it turns out, comfort and enjoyment go hand in hand with a slower pace. When you slow down, you allow your body the luxury of actually enjoying the run rather than resisting it.
You’re going to cross the finish line, regardless of your speed.
What if you're slow? Oh my darling, what if you finish?
How My Run Streak Changed My Life
If we haven’t met yet: Hi, I’m Sandra!
I grew my Instagram community from zero to 79,000 (and counting) documenting my run streak - running or walking 5km every single day since January 1st, 2019.
I’m a mother, a marathoner, and a force to be reckoned with. I’ve sold thousands of copies of my very own running magazine, called Run Your Life Magazine. I also happen to be in a bigger body.
I started running when I was 42. I started my run streak just before I turned 44, and it changed my life.
So how did it all start? Well, let me start from the beginning…
The Treadmill That Started It All
In the fall of 2017 (I was 42), I decided to buy a used treadmill from Facebook Marketplace, and started walking on it for 10 minutes at a time. While I was moving on the outside, on the inside I was super depressed and disgusted with myself.
My Instagram account was private at the time, and on it I posted some very unflattering pictures of myself, where I intentionally showed my “rolls”. I did this to motivate myself enough to do something about the “rolls”.
I started spending more time on my treadmill - from 30 minutes, to over an hour.
While I was on the treadmill, I started searching for a better variety of workouts via Instagram. Before too long, my Instagram, which was previously something I used to motivate myself to change my body, started to resemble the pages of a running magazine, and became something I used to motivate myself to be a better runner.
The only difference was, I didn't look like any of the runners in any running magazine…
Graduating to Running Outside
In March of 2018 (I had just turned 43), I went outside for a run.
I wore thick leggings, a couple long sleeve shirts, and I wrapped a jacket around my waist for good measure - to minimize the potential of too much “flop” happening around my stomach.
I walked to the trail at the nearby park, and once out of view of traffic, I started running.
It felt great. I felt like a greyhound that was let loose out of a cage. I think my tongue was even hanging out of the side of my mouth!
I was not able to catch my breath, so I slowed down to walk.
I repeated this sad performance a few more times, and completed an impressive total of 7ish kilometres on my very first outdoor run.
It was the best feeling I’ve ever had.
I made it back home and couldn’t believe I had achieved.
So I did what any normal person would do: I signed up for 4 races. Then another 4 races later in the year. I also threw in a marathon for good measure, because why not? I was a runner!
My First Marathon As A Run Streaker
On November 26th, 2018, it was time to run my very first marathon in Seattle.
Waiting at the start line, I thought to myself, “What the heck am I doing here? I don’t belong here. Surely someone will catch me… They’ll all know that I don’t belong here.”
I felt like I was going to puke.
Despite my negative thoughts, 6 hours and 30-something minutes later, I became a Marathoner. I didn’t die, I didn’t sh*t myself, and I didn’t quit. I made it, and I crossed the finish line.
The Start of My Run Streak
By the end of 2018 I was spending quite a bit of time on Instagram, and I saw the word “streak” being thrown around. I thought I would go ahead and start my own.
On New Year's Day, I met up with a friend to run and I blurted out to her, “I’m going to run 5km every day!!!”
When I got home, I decided that for good measure, I should announce the same intention to my 300 followers.
To my surprise, I actually had two other women join me. We kept each other accountable every day by posting, liking and sharing our victories.
After 3 or 4 months, my friends were not able to continue the streak with me. I was on my own.
What happened next was really interesting…
My mind began to want to procrastinate every time I had to run alone (which was most days).
It took me a good 10 to 15 minutes to get motivated to do it; to get dressed, to get my shoes on, and to decide on an outfit that I felt comfortable in.
Before I knew it, 2019 had whizzed by and had somehow kept my streak going.
In that year, I also completed 3 or 4 half marathons, a few 10kms, my first 50km race, an Olympic distance triathlon, and my second Seattle Marathon. I had also worked so hard in 2019 that I improved by Marathon finish time by over 40 minutes.
Related: How I Trained For My Very First Marathon
Big, Big Plans
By the time 2020 rolled around, I had even bigger race plans.
I was going to be the most unprofessional professional runner who ever existed. I was going to finish every race I could get my hands on, and I was going to do it with a smile on my face. I was even going to do a couple of Ironmans. Because why not?
2020 was an interesting year for The Streak. It was the year that my brain kept trying to get the better of me.
My brain would say stuff like, “You finished one whole year of this stupid streak, why try for a second year? Give it up already! You’re not that special!”
2020, as you know, was also the first year of the pandemic. Every race I signed up for that year, including both Ironmans, was canceled.
Since we were locked down for most of the year, I spent a great deal of time building my community on Instagram. By the end of 2020, I had about 3000 followers, and I was so grateful that I had my 5km streak to keep me consistent.
Despite my brain and nervous system trying their best to knock me off my streak, I listened to podcasts and read some interesting books that helped keep me motivated.
One book in particular really punched me in the face: The Body Keeps The Score, by Bessel Van der Kelk.
In the book he talks about 3 ways to heal trauma. One of them changed my life.
“Use your body to have visceral experiences that contradict the helplessness and rage you feel.”
Use my own body to heal? What? How? Oh, you mean keep exercising it! Keep proving the thoughts wrong. Really, that works? Yes, that works!!!
Changing My Neuroplasticity (And Changing My Life)
I realized that every time I completed my Streak, my nervous system lost the battle, and my confidence triumphed.
Every time I completed my Streak, I weakened my protective nervous system and strengthened my resolve.
The excuses were my kryptonite, and the best action for me was to get as far away from them as possible. To take the action, and use my body to disrupt the thought physiologically with movement. To prove to my body that I am the opposite of what it is telling me. To prove to my body that the action I am taking is no longer going to upset me.
I felt like I was starting to build traction. I was developing self confidence and it was breathtaking.
But I still wasn’t quite ready to let it out.
Even though I couldn’t complete in-person races, I kept running. I kept moving. Virtual races became all the rage.
Don’t get me wrong, there were a lot of late and lonley nights...
Our basement flooded the night of my daughter’s graduation in May, and we decided to renovate our entire basement. That really put a wrench in my plans. Some days I woke up, went to work, came home to work on renovations, and barely squeezed in a run on my treadmill before bed.
The Year of Instagram
2021, was the year that things fell into place… or at least, it felt like they were starting to.
New questions started popping into my head, like: Was I still doing 5km a day? Why was I still doing it? Why haven’t I lost any weight?
It was such a pivotal year, for so many reasons.
I started making some wonderful connections on Instagram and did a couple of collaborations. I even did a photo shoot! I climbed to the top of a literal and metaphorical mountain with other women who had the same goal as I did: Empowerment and collaboration.
At the time, it was cool to organize your own photoshoot for Instagram.
(One of those photos eventually became the cover for Run Your Life Magazine.)
Instagram Reels were also trendy this year, and everyone was using them to really connect with their audience. Little by little, I let my followers into my world and showed them who I really was. For a while, I thought I was going to be the “funny” runner, or the “emotional” runner, or the “non-stop eating” runner. I really had no idea who I was trying to be, because I was trying to be everything.
Then one day, out of the blue, I announced my exact weight to the 4000ish followers. The video went viral and ultimately hit over 1.5 million views.
I thought to myself: “What the f!&k did you just do!?”
I told the entire world, including my own kids, that I was 250 pounds.
And then I did it again, and again, and again.
I explained that I hadn’t lost one single pound since starting my run streak, and people in the comments absolutely lost their sh*t.
Why was I exercising if not to lose weight!?
That’s when the pig emojis came rolling in… But I didn’t care! I knew if I was getting troll comments, I had truly“made it.”
Shortly after that, another video hit the 1 million view mark, and I closed out the year with around 10,000 followers - and the grandiose idea to publish a magazine.
Related: Weight Gain and Running (I Gained 17lbs And I Don’t Care)
Run Your Life Magazine
The idea for Run Your Life Magazine was born in November of 2021, and printed in January of 2022. That’s how quickly I made it happen.
When I made the announcement on Instagram (where else!?) I thought I was going to puke. What if no one bought it?
Magazines are dying (so I was told!), but they hold a special place in my heart. It’s a loose, glossy, physical object you can hold in your hands and flip through casually as you sit with your coffee, tea or glass of wine and lose yourself in the world of possibility.
The idea behind the magazine was to create a forum of contributors that motivate each other and lift one another up.
I would be the vessel that would bring them all together, and provide the space for them to share their dreams, stories, aspirations, ideas and offerings.
Related: Why I Started Run Your Life Magazine
Run Your Life isn’t just a magazine. It’s a community of uplifting women extending a support system to one another, and never letting go.
Considering all things - no budget, my first time, no real marketing, and no idea what the heck I was doing - I think I did all right.
I have sold hundreds of copies and got comments of thanks and support and encouragement from women all over the world!
Healing After The High
The magazine came and went. I became quite depressed from February until the Spring of 2022 (despite exercising every day). I don’t know if it was low Vitamin D or just seasonal depression.
Or was it post-magazine depression? Is that even a thing? There is such a thing as “post-marathon depression”, but maybe I was reaching.
And yet, I don’t think I was…
After the initial high wore off, I fell into a valley.
What I eventually realized is that there are always going to be peaks and valleys, and each phase may last longer than the other. Typically they happen after a major event, because the high of the event has worn off. My “major event” was the first issue of Run Your Life.
Once springtime rolled around and the sun started to shine again, I found my smile. It was waiting for me every time I went for a run and I'd turn my camera towards me.
I noticed that my smile was growing bigger and bigger each day.
What was happening? Was this another layer peeling off? Was the sun healing me?
Maybe - but I was also healed by the runs, the walks, and the continuous momentum of showing up for myself day in and day out.
Where I Am Now
So, where am I today?
For starters, I’m on day 1700-and-something of my run streak.
I just published the third issue of Run Your Life Magazine.
And I now have 79,000+ followers on Instagram.
Not everything is as it appears on Instagram, but the moments I can control, I try to. After all, there are so many situations in life we can’t control, but we can choose to control our reactions to their disapproval.
I continue to get negative comments on my Instagram posts about my weight, and I continue to ignore them.
I also continue to show up for myself.
More than anything, I love my readers and followers so much for breathing light into me, and for letting me heal by sharing my journey - and I hope that by doing so, I’ve helped them heal, too.
5K Every Day: Run Your Life in the Body You Have
I was recently a guest on the Plucky Not Perfect podcast, where I spoke about completing five marathons and two 50Ks, working full-time, being a mom of four, and self-publishing my magazine, Run Your Life. I shared my journey of running a 5K EVERY day since January 2019, highlighting the transformative power of running and the importance of showing up for oneself.
In the podcast, you’ll also hear about:
Insights into Sandra's struggles with self-worth, societal expectations, and changing her self-perception through running.
The concept of every action being a vote for the person you want to become, inspired by James Clear's Atomic Habits.
How to maintain a consistent running streak no matter what.
Handling trolls on social media and not letting others' opinions dictate self-worth.
Sandra's ongoing challenges of self-doubt (new level, new devil).
Encouragement for listeners to create their own rules, trust themselves, and embrace individual journeys.
Favorite quotes:
If you create your own boundaries to be limitless, that’s exactly what you’ll follow.
The more I showed up, the softer the naysayer’s voice got.
Every 5k was a contradiction of who I was and how I felt.
There needs to be one thing that you can stick to every day.
What other people think of us is none of our business.
We don’t need to wait for a better body to do anything.
How to Overcome Perfectionism and Achieve Your Goals
In the journey of personal growth and self-improvement, we often find ourselves entangled in the web of perfectionism. We strive for flawless execution, impeccable results, and unwavering motivation. What if I told you that there's a different path? What if I told you that you can overcome perfectionism AND achieve your goals?
There is! So what’s the catch? This path values consistency over perfection, self-love over fear, and gradual progress over instant success.
Consistency Over Perfection
In order to overcome perfectionism, we need to remember the power of consistency. Consistency is so much more valuable than perfection, because you won’t even be motivated all the time!
Setting yourself up for perfection is setting yourself up for failure.
Because in order to be perfect you need to be motivated all of the time, but in order to achieve consistency you only need to be motivated when to stay consistent.
Let me put it this way: If you put in at least 50% effort - literally HALF of your commitment - into pursuing your goal, you can achieve better results than if you tried aiming for 100% right out of the gate.
The key is to start, to take that first step, and to keep moving forward. It’s that simple! Just start. And when you stop, start again. Don't look at what anyone else is doing. Do it your way. I promise, doing it your way is the only way to achieve your goals.
Want more motivation sent right to your inbox? Sign up for the Run Your Life Newsletter below!
Embracing Imperfection and Self-Love
You must understand that progress takes time. You’re probably thinking, “Duh, Sandra, I know results don’t happen overnight.” But do you really understand and embrace that concept? Or are you pressuring yourself to achieve results just a little bit faster? It’s natural to do, but you must throw the concept of overnight success and accelerated results out the window. This thought does you no good, and most importantly, leaves no room for you to give yourself what you really need, which is grace and acceptance of yourself.
Overcoming perfectionism and achieving your goals is a journey. It takes time for you to figure out what works for you. It takes time to figure out what running shoes work for you, what foods work for you, what plan works for you.
Instead of pressuring yourself to achieve your idea of perfection from the start, embrace yourself exactly as you are.
Embrace the idea that this will feel challenging, and you will be imperfect. That's part of the process. Everything worth achieving will require self love and an acceptance of your own imperfections. So love yourself! Accept yourself for who you are, no matter how imperfect, and leave yourself room to figure things out as you go.
Becoming Fearless in Pursuit of Your Goals
Now let’s talk about fear. Fear often holds us back from pursuing our dreams and goals. These fears are often rooted in past preconceived notions of who we should be, how we should look, and how we should act. Fears may come from your childhood, your youth, experiences you’ve had with other people, past traumas… Fear could come from anywhere. To be fearless, of course, means shedding these fears and embracing daily actions that align with the person you want to become.
What does it look like to be fearless? It's dropping all negative self-talk that’s been drummed up in our head due to carrying past preconceived notions of who we should be, what we should look like, and how we should act. It’s consistent daily actions that acknowledge your fears, but push you to overcome them. It's about proving to your brain that you are a doer, not a quitter, regardless of what notions have been built up in your brain from fear. Overcoming fear is a key step in achieving your goals.
So how do you really overcome fear? You believe in yourself. Your belief in yourself will play a pivotal role in your journey.
Whether you say you can or you can’t, you will be right either way.
Choose to believe in yourself. Choose to show up for yourself. Choose to embrace difficult and fearful times because you know that you can overcome them. Your journey doesn’t have to be perfect - it has to just be.
Gradual Progress Over Instant Success
Remember that even “overnight successes” didn’t happen overnight. You have to hit 999,999 followers before you can hit 1M followers. You have to run 1 mile before you can run a marathon. You have to learn that 1+1=2 before you can do calculus.
Significant accomplishments are the result of gradual progress.
Instant success is not the rule, it is the rare exception. Even if it feels like your progress is taking forever, you can’t quit on yourself! Don’t compare yourself to others who seem to be achieving their goals “faster” or “better”. They’re not! They’re achieving their goals at their own pace, and so are you. Focus on your unique journey to achieving your goals.
What Consistency Has Done For Me
It took me 5 years to get to this place where I can dance on top of a parkade in a shiny matching outfit and not worry if someone from the next building over is laughing at me through their window. (Yes, I actually did this recently!)
My journey may seem really long to you, but I’m here to tell you, it's worth every step. I’m here to tell you that if you choose to embrace imperfection, love yourself, and be fearless today, that in five years, you'll be unrecognizable in the best possible way.
How I Trained for my First Marathon + FREE Marathon Training Plan
If you followed me during one of my first marathon training cycles, you’ll know I was terrified of using a marathon training plan because I had so much trauma around “sticking to something”.
In fact, that’s why I ran my first four marathons without a plan, threw in a couple of long runs, and relied on other races that I signed up for to help me with training.
I was so afraid to even try to stick to a plan for fear of not following through and how that would affect me.
(I also finished most of the races in a lot of muscle cramping and pain. Go figure!)
That was not a good idea, but sometimes necessity is the mother of invention… and here I am.
Why I Decided to Follow a Marathon Training Plan
I had to re-invent myself. I had to sink in order to understand why it’s so important to use what tools I have to keep myself above water.
The tools we have are meant to help us, and even if we don’t use them correctly or all of the time, it will be ok.
The tools are not there to help us be perfect. The tools are there to support us in our unique journey, however it may unfold.
When I finally decided that enough was enough and I needed to at least try to follow a plan, I was more proud of myself that I followed a plan than proud of running that marathon.
Why? Because I didn’t let my fear of being imperfect or not finishing something get in my way of utilizing a very important tool in my training.
Note: My training plan also reflects my commitment to my streak, which is running or walking 5K every day.
How I Overcame Fear and Embraced Imperfection
When I finally decided to follow a marathon training plan, I stuck to 95% of it, fuelled properly, and finished with no injuries and no cramping in 6 hours and 2 minutes.
Was I perfect? No. But by committing to the plan as best I could - not as perfectly as I could - I benefitted from its intention, which was to set me up for success before, during, and after my race.
Now, my motto is, if you have a plan, stick to 90% of the plan.
If you can’t, then stick to 80%, and if you still can’t, then stick to 50%, because you’re already ahead of the game by even having one in the first place.
I have found in the last 5 years of this journey, that the more forgiving I have been to myself, the more I got done. The more grace I showed myself, the less I quit. And the more I look at tools as just that - tools - and not as challenges, the better off I am.
Because the mistakes didn’t matter, and the shortfalls mattered even less. What mattered is following through no matter what.
The Importance of a Marathon Training Plan for Beginners
For beginners embarking on the marathon journey, a proper marathon training plan can make all the difference. I know from personal experience that the fear of commitment can be paralyzing, but it's essential to recognize that a plan is not a rigid set of rules but rather a supportive tool designed to guide you through your unique fitness journey.
It’s understandable to shy away from training plans due to the fear of failure. The harsh truth is that this approach can lead to muscle cramping, pain, and injury. There is a better way.
Once you embrace a marathon training plan as a supportive tool it can change the game for you. It’s there to assist you on your journey, even if you don't use it perfectly or consistently.
Embracing Imperfection on Your Marathon Journey
Could you follow a marathon training plan 100%, to a T? Sure. Is that what the big-time runners do? You bet. But when you're just starting your marathon journey, it's natural to feel unsure about committing to a marathon training plan. Is it the right plan for me? What if I’m not feeling well one day? What if I’m having a bad day? What if, what if, what if?
That’s why embracing imperfection is a crucial step toward achieving your marathon goals - whether it’s a certain time, or just the goal of finishing.
If life gets in the way, that's okay. You can still achieve your goals. And if you don’t, you can try again. It’s that simple.
2 Lessons I Learned As A 250+ Pound Runner
As I approach my 50th birthday, I find myself in a place of both admiration and self-discovery. My journey into the world of running began at the age of 43, a bit later than many others, but that doesn't mean it's any less valuable or has been any less rewarding. In fact, I've come to realize that running is a precious gift at any age, and the key to my longevity in this sport is embracing the beauty of slow running.
I've never been one to chase after speed records or push myself to the limit during races. Instead, I've chosen to keep my runs at a low heart rate, typically between 120 and 140 beats per minute. Why, you might ask? Well, it all boils down to something many of us may not pay much attention to but has a significant impact on our overall health – cortisol levels.
How Cortisol Impacts Your Body While Running
Cortisol, often referred to as the stress hormone, plays a crucial role in our bodies. However, excessive cortisol production can have adverse effects, particularly for perimenopausal women like myself. When cortisol levels are consistently elevated, the body interprets it as being in a state of constant fight or flight, triggering an increased appetite. While I have no issues with indulging in a delicious meal, I am aware that consistently high cortisol levels are not conducive to overall well-being.
So, in my pursuit of a healthy and balanced life, I've made a conscious choice to keep my cortisol levels in check by opting for low-intensity, heart rate-controlled runs. It's a mindful approach that prioritizes self-care and well-being over the relentless pursuit of speed.
My decision to run at a slower pace is also influenced by my body size. I'm not a small, lightweight runner, and I've come to accept and embrace that fact.
Running has taught me that size should never be a barrier to pursuing one's passion for physical fitness.
In a world that often idolizes a single body ideal, I've found solace in knowing that athleticism and health are not determined by the number on the scale but by dedication and passion.
I've come to believe that losing weight is just one piece of a complex puzzle, and it's not always the most crucial one. This puzzle of health and well-being has at least a hundred pieces to it, and I'm taking my time to figure each one out, one step at a time. Running slow is just one of those pieces, but it's an essential one for me.
Why Slower Is Sometimes Better
It took me three years to fully embrace the idea that it's perfectly okay to run slow. I've learned that running is a gift, no matter the pace. It's not about competing with others or meeting external expectations; it's about nurturing my body and soul. Each run, whether fast or slow, brings me a sense of accomplishment and fulfillment.
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One of the most beautiful aspects of running is that it allows you to connect with your body on a profound level. When I lace up my shoes and head out for a slow, contemplative run, I'm not just moving my legs; I'm engaging in an act of self-love and self-care. It's a time for me to clear my mind, reflect on my life, and appreciate the world around me.
Slow running has also given me the opportunity to savor the journey. It's easy to get caught up in the desire for quick results and instant gratification, but running at a lower intensity has taught me the value of patience and perseverance. It's a reminder that progress doesn't always come in leaps and bounds; sometimes, it's the small, steady steps that lead to the most significant transformations.
One of the most beautiful aspects of running is that it allows you to connect with your body on a profound level. When I lace up my shoes and head out for a slow, contemplative run, I'm not just moving my legs; I'm engaging in an act of self-love and self-care. It's a time for me to clear my mind, reflect on my life, and appreciate the world around me.
Slow running has also given me the opportunity to savor the journey. It's easy to get caught up in the desire for quick results and instant gratification, but running at a lower intensity has taught me the value of patience and perseverance. It's a reminder that progress doesn't always come in leaps and bounds; sometimes, it's the small, steady steps that lead to the most significant transformations.
In a world that often emphasizes the importance of speed and competition, I've chosen to take a different path. I've found peace in the rhythm of my slow runs, and I've discovered that my journey is uniquely mine. I'm not here to prove anything to anyone but myself.
I have a newfound appreciation for the wisdom that comes with age. I've learned that it's okay to be gentle with myself and to prioritize my well-being over external pressures. Running has become a metaphor for life – a journey that's meant to be enjoyed, savored, and cherished, regardless of the pace.
So, to all the fellow runners out there, no matter your age or size, I encourage you to embrace the joy of slow running. It's a gift that keeps on giving, a path to self-discovery, and a reminder that you're in this for the long run – not just in terms of miles but in terms of a fulfilling and balanced life. Slow down, breathe deeply, and savor every step of your journey. After all, running is a gift, and you get to do this – at your own pace.
Weight Gain and Running (I Gained 17lbs and I Don’t Care)
Weight gain is often a topic that brings up a lot of feelings of frustration, self-doubt, and even shame. But what if I told you that your weight shouldn't define your self-worth or hinder your pursuit of an active and fulfilling life? What if I told you that your weight doesn't have to dictate your happiness or success?
Since 2021, I've gained 17 pounds. It wasn’t intentional, but it also wasn't a result of carelessness or a lack of effort. It simply happened.
But here's the crucial part—I refuse to let it deter me from living a full and active life.
Do I wish I could go back to being 250 pounds? Absolutely, not because it's a magic number, but because it would likely mean less pain in my feet. There is a certain level of comfort and ease that can come with a lower weight.
This hint of desire doesn't mean I should give up on the activities (or the foods) I love.
Running is my passion. It's not just a physical activity; it's a form of therapy and a source of joy. So, am I going to let my weight gain stop me from running? Heck no! Instead, I'm committed to working even harder, incorporating more strength training, and prioritizing homemade, nourishing foods.
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In September 2022, I took on a new job as a Financial Advisor at a different bank. Managing my own book of around 300 clients, with assets totalling over $150 million, is no small feat. The pressure that comes with this role is immense. On top of my professional life, I maintain this incredible community.
It's no secret that stress can lead to unhealthy eating habits. Throughout my workday, I often found solace in bags of chips and bakery items to soothe my nervous system. I know it's not the best way to cope, but I'm also aware of what needs to change.
Let's be honest; some of the weight I've gained is likely water weight, maybe around 7 pounds of it. Additionally, during my menstrual cycle, I can balloon up to over 270 pounds. It's a reality that I don't particularly enjoy, but it's a part of life.
What has shifted significantly for me is my perspective. I now prioritize my ability to run and enjoy physical activities over maintaining a specific weight. This shift feels like a natural progression in my wellness journey. It's about cherishing the body I have and celebrating its capabilities.
Life is unpredictable. We can't control everything that happens to us, but we can control how we react. Accepting that this is a lifestyle first, and the impact of the habit will follow, is crucial. It's about finding peace in the journey and not obsessing over the destination.
Weight should not be the sole measure of your success in fitness and well-being. The diet industry has perpetuated the harmful idea that exercise's only purpose is weight loss. But it's so much more than that. It's about improving your health, increasing endurance, and finding happiness in the process.
It's time to shift our focus from the number on the scale to meaningful achievements. Let's applaud improvements in resting heart rate, the ability to run for longer durations, or a decrease in heart rate during exercise. These are the victories that truly matter.
We all have a vision of the ideal body, but what we want and what we get can often be different. Instead of waging war on your body, consider making peace with it. Pick your battles, and remember that weight is not a battle worth fighting. Find what makes you feel at peace, and pursue it wholeheartedly.
My journey with weight gain and running has taught me that our weight should never hold us back from pursuing our passions and living life to the fullest. I won't stop until I help others realize that exercise is not just about weight loss—it's about joy, endurance, and a healthier, happier life. So, don't give up on yourself. Embrace the body you have, find peace in your journey, and keep moving forward.
Why I Started Run Your Life Magazine
When I started running 5K a day, my self worth grew. I started repairing the damage that was caused in my younger years, and my self confidence bloomed.
As I continued to get more into the running community, I started buying running magazines, looking for inspiration.
I’ve always loved magazines. I love sitting down with a good magazine, flipping through the glossy pages, and enjoying their contents.
There was just one problem…
None of the running magazines on the market felt relatable to me.
I couldn’t see myself in them. I couldn’t resonate or connect with the stories, because none of the stories were about women like me.
I had an idea of creating a magazine where the only contributors would be other women telling their raw stories, being their own authentic selves, and to represent the rest of us.
The writers in my magazine are real, and they write real stories, about their achievements in their own real bodies.
Most importantly, none of the stories are about weight loss.
They are about strength, resiliency, determination, self care, and accepting yourself for who you are in the present.
Even though I created it, the magazine is not about me. I’m just the vessel that brings women together, and provides the space for them to share their dreams, stories, aspirations, ideas and offerings.
Run Your Life Magazine is a 32 page high gloss, body positive, lifestyle and fitness magazine.
But it’s more than just a magazine, and it’s not even just about running.
It’s a community of uplifting women extending a support system to one another, and never letting go. It's about being brave, stepping out of your comfort zone, overcoming what you never thought you could, and pushing yourself to finish the race you started.
My greatest hope is that when you open the pages of Run Your Life Magazine, you see yourself - whomever that may be.
10 Reasons You Gave Up On Yourself (And Why You Shouldn’t Have)
Embarking on a journey of self-improvement is not without its challenges. I’ve been tempted to throw in the towel in my own journey dozens of times - but I didn’t. Here are nine common reasons why we tend to give up on ourselves and why we shouldn't. Remember: Continuing to invest in yourself is always worth it. Don't give up – the rewards of self-improvement are well worth the effort and discomfort!
1. You didn't see results right away.
It will take time, and that’s okay. What would happen if you kept going now, instead of waiting weeks or months for the “perfect time”? Honour the body you have now, and trust that results will come when they are meant to.
2. You got on the scale.
Guess what? Scales can't measure endurance. Scales can’t measure happiness. Enjoy the body you have, not the body you hope to have in 2 months. There’s no such thing as a summer body, a running body, or the perfect body. It's just a body, and it’s the only one you have.
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3. You weren't consistent.
Inconsistency will kill any good intention. Consistency will look different for everyone and that's ok. Bottom line is, show up for yourself as best you can.
4. You thought it would happen overnight.
You already know that’s not how this works. It took me 1 year to form a habit, 2 years to accept that I'm worthy, and 3 years to finally feel like this is a lifestyle.
5. Other people discouraged the changes you wanted to make.
The truth is, others will only try to stop you out of fear and jealousy. Stop giving your f*cks away. Save them for more important things… other people's judgement of you is not one of them. Or as I like to say: Don’t let couch surfers tell you how fast to go!
6. You didn't treat it like a lifestyle.
Life isn’t perfect, and you can’t be perfect either. You have no control over what will happen, but you also never know what some situations will do FOR you or TO you. Accept that this is a lifestyle first, and the impact of the habit will follow.
7. It was hard.
It’s going to be hard! There will be ups and downs. But you know how to do this. You have permission to be honest with yourself. You have permission to feel the lows AND enjoy the highs. Keep going.
8. It wasn't fun.
Change isn’t always meant to be fun, but there will be fun along the way. Life is what we make of it. Not every day is awesome. Some days you’ll question everything. But keep going. Keep seeking joy. I promise it’s out there.
9. It hurt too much to change.
Hurt is inevitable, and is part of the process. There is healing in rest, and rest looks different for everyone. But don’t let one painful experience - physical, mental or otherwise - make you go backwards. Accept it, deal with it, and move forward accordingly.
10. You messed up.
So what? Don't look back. Forgive yourself and keep moving forward. You can’t fix the past. All you can do is create your future with the best intentions.
Don't give up! I promise you it's worth the pain, change, discomfort and loss of people who don't serve your growth.