Rediscover your motivation

 

Rediscover your motivation using these tips. They are part of a proven system that really does help you achieve your goals and get you fitter. So, make 2013 your very best year yet.

Remember, if you make it specific to a running goal it is really effective, from your first 5k event to a marathon.

1. Become really clear on your motivation

Write down all the reasons why you are aiming to complete this goal, and next to the reason – why this is important to you and how this makes you feel – all stated in the positive. Then highlight the top three motivators and pin them somewhere to keep you focused, and to remind you when motivation is low.

N.B. It is important to write things down as this will clarify things in your mind and make things a reality.

2. Make a plan that works for you and stick to it

Write down the amount of time you are going to allow each week to reach your goal and then plan it in your diary, just like an appointment to make sure you do it. Make sure you discuss the plan with your close family and friends so they support and encourage you.

3. Make yourself accountable with two people & believe in yourself

Once you have a clear plan, motivation and positive focus tell two people what you are planning to do, how you would like to feel and how they could support you. By sharing things with people you are much more likely to achieve your goal, and enjoy the process. Choose people who will be positive and encouraging in their support to you.

4. Keep a feel good diary as well as a training diary, and use positive self-talk

Write down three positive things that have happened each day for at least 21 days. You will be surprised by how this changes your focus and makes you focus on the positive things around you. It will help to dissolve stress before you sleep too.

If you are really stressed about something, write this down first with a plan around how you can resolve this. Often people will notice a pattern of things that make them feel good. Make sure you surround yourself with people who make you feel good!

5. Have clear goals yet be flexible and listen to your body

It is really important that you have clear goals so you have a path to follow, yet with that you have the flexibility to change if things come into your life that are unplanned!.

Combined with this, look after your body and mind, eat good food, have quality sleep and a balance of focus on your goals, combined with relaxation and fun time.

6. Surround yourself with positive people and act as if…

A really important tip is to choose two or three people who inspire and motivate you in a really positive way. For instance, you may admire confidence, fun and self-belief as qualities in different people, and wish you felt a bit more like this.

To achieve this, all you have to do, is begin to ‘Act as If’ – it sounds simple, and people don’t believe it will work but, if you choose to switch your focus and start to act a tiny bit more say ‘confident’ (or less unconfident is sometimes easier to start with) it will begin to happen. Trust me! Watch how they behave, listen to what they say, and try to imagine what it would feel like to be in their body – then‘act as if’ you did have these qualities.

It can be a famous athlete, a club runner you know, a celebrity or a friend – it doesn’t even have to be someone you know – just a quality you would like more, and a person who represents that quality. Then surround yourself with positive friends and family who will help you move towards your goals.

7. Create a clear, positive outcome and vision board for your BIG GOAL!

Take a big sheet of coloured paper (if you don’t have any, go out and buy a piece) and write in the middle “How will I make my Big Goal …….. Happen by …….” Then write down, cut out photos, pictures, words etc. all around it of the things you need and want to happen, from feelings to achievements, wealth to fun. Have no limits to your board, and every time you find something that motivates you, add to the board! Put it up somewhere you will see daily, it really will help keep you motivated and focused.

Cheers EHM

Music - 4 easy steps to improve your PB

 

It's safe to say listening to music when out running is very popular. Studies have shown it can increase performance, maintain motivation and focus the mind. 

 

True enough at times you can look like a pillock (just like the chap above) but runners don't care, runners are to busy running to care,

 

There is nothing scientific or enlightening within this short blog. It's just about how I use music as a training tool. I make music as important as a bowl of carbs, fuel for my run. You may or may not want to give it a go, but it's quite simple.

 

This plan will work better if you already feel some benefit from listening to music as you run.

 

The key to this is you only do it when trying for a PB time. All it takes is to deprive yourself of the music, just for a few runs. Typically I will only do this once a month, as it will take almost a week including rest days. Set your PB distance low at first and build up gradually but push hard.

 

I would normally have a rest day after Step 2 and Step 3.

 

Step 1 

Spend time on the prep, workout out a playlist for your run then listen to it at home, imagine yourself running the route you plan to take. Repeat at least twice on this first day. No running.

 

Step 2

Run your route for 2 days without music.

 

REST DAY

 

Step 3

On the 5th day listen to it again at home, before your run.  Again imagine running the route, try and connect with it as much as possible. Then go for your run, without the music.

 

REST DAY

 

Step 4

Run the route on the 7th day with the music and your PB will come a lot easier.

 

Its works every time for me and in less than a year it's helped me to take over 25 minutes off my half marathon time. Obviously along with the fact I'm much fitter but still I see my extra fitness in part as a result of doing the above for 1 week out of every month.

 

And that's just how I use music in my training program.

 

Do you have any music related training tips or stories? Comment in the reply box below this blog and we will share them with the community.

 

Cheers EHM

 

 

 

 

Join our Running Community

Hello and welcome to the very first EHM Blog!

We may just set a world record here guys for the shortest ever first blog to hit the net. To get the ball rolling we are going to give everyone some important links to our social networking pages and website. So here goes, please just click on the links below and join in the fun.

Facebook Community

Twitter Community

EHM Website

Beautiful EHM Photos

EHM YouTube Video Adventures

Stay Safe - Winter Running Tips

My rural routes are all spectacular during spring and summer but with the onset of winter that changes. Still spectacular to run it's important to be seen and be safe during your winter evening runs.

Below is a great artical on staying safe during the dark months.

The arrival of winter, especially once the clocks go back on the last Sunday in October, can be bad news for runners. The rigorous training regime you established during the summer becomes a distant memory as the cold, wet weather dampens your enthusiasm as well as your feet. Running in the dark is a necessity if you work from dawn till dusk or you’re training for a night-time race such as a New Year’s Eve event. Whether you’re heading out early or late, follow these easy strategies to stay safe and be seen this winter.


Wearing bright fluorescent colours is a great idea during the day but at night white apparel with reflective panels shows up better in motorists’ headlights. Winter kit often features reflective areas, and many running shoes come with reflective panels on the heels, but you can also customise any kit that you already have with adhesive strips and shapes.

Try this Reflective strips attract the most attention when you attach them to the parts of your body that have the greatest range of movement, such as feet, lower legs and arms.

Traffic management

Always face the on-coming traffic when you’re running on a road with no pavement. The only exception to this rule should be when you’re approaching a blind corner, when you should cross to the opposite side of the road then cross back again as soon as it’s safe. This applies at any time of day but especially at night when drivers may not expect to see a pedestrian.

Try this Wearing a head torch will ensure drivers see you long before they reach you, as well as helping you to pick out the safest route if the ground is uneven.

Variable rates

Tackling the same running route day in, day out will challenge your motivation but it could also have negative implications when you’re running at night. You’re more vulnerable to assailants if your movements are predictable so aim to vary your route every time you venture out, even if that just means running it in reverse.

Try this Stay alert by making a mental note of street names that you pass.

On balance

When you run in the dark your sense of balance shifts due to a loss of peripheral vision, so it’s important to train your body to adjust to running at night rather than expecting it to cope automatically. Instead of choosing a route based on scenery, try to find a well-lit run with an even surface.

Try this If you’re new to racing in the dark, sign up for a practice race before the main event so you can rehearse competing at night.

Tune in

Your senses become more finely tuned when you run in the dark, which means you’ll find it easier to assess how you feel. Runner Dean Taylor saw his times improve when he started running hill sessions at night. It’s a simple but effective strategy, as he explains: "I can’t see the top of the hill, so I don’t worry about how much further I have to go."

Try this Leave your music at home for a change and use your night-time run to give your full attention to both your surroundings and how your body feels.

Group therapy

Running with friends at night in winter fulfils two important goals: it gets you out of the door when you might prefer to stay on the sofa, and it ensures you’re safer than if you were pounding the pavements alone.

Try this Schedule one evening run a week with a friend or group of friends. Keep the run short and close to home to start with, then when you’re more confident head further afield. If no friends are available, most running clubs also organise at least one evening run a week that you can join in with.

Safety measures

No matter how careful you are when you run at night, be prepared for unforeseen events. Always tell someone where you’re planning to run and roughly when you’ll return, and consider taking a personal alarm and mobile phone.

Try this Stick to well-lit, busy routes and don’t stop to stretch or tie a shoe lace unless you absolutely have to – crouching down makes you more vulnerable.

Hope that helps everyone out.

Putting the art into running - Instagram

 

Don't forget to send in your running photos for our Instagram page. We have some beautiful and interesting pictures for you to see and in turn we want to share yours! Simply post your photos on our Facebook page and we will share them with the world.

Instagram - The Art Of Running



RunEHM Training Run - Sunday 3rd February 10am

 

Hello & here are your run details for this weekend. Route maps are below.

I’ll begin with filling in the blanks for anyone not familiar with what we are trying to achieve here. English Half Marathon is Warrington’s only half marathon ran over one of the flattest routes in the Northwest. The race takes place during September and attracts not only quality club runners but we also have our fair share of fun runners and first timers.

These training runs are about bringing together like minded people who plan ...to take part in the EHM or people just interested in taking up running for the first time.

It will be our 4th training session this weekend and we’re in no doubt that once again we will have plenty of people willing to put some good miles in. Group numbers last weekend reached over 40!

We have two routes for people to choose from, 10k and 7k. Both routes are demanding but have been design to be interesting, fun and challenging. We do not expect people to be putting in personal best times each week, these sessions are just a chance for people to be in a group environment so we can share tips and be motivated or even motivate others. It’s a social run with an ethos of train and run at your own pace. If people do want to press the man/woman in front of them we see no problem in that, a little competition isn’t a bad thing.

The chances are if you’re reading this then you have attended one of the sessions already, if that’s the case then can you tell a friend, get people involved and inspire someone. If you are new to this then please come along. No Matter what your level of fitness you can still be a part of this great opportunity to take part in one of the best social runs in Warrington. Remember you can choose the long or short route, many who are just starting out take the short route. This can be completed by doing a mix of short runs then walk for a small distance, then repeat.

After the success of last week’s Hill Cliffe run and the shorter route, this week we will be doing it all over again. The route has changed a little but some of the more challenging element stays the same, Hill Cliffe being one of them!

Please remember to enjoy the run. It’s not a race, everyone should be pushing each other along with a smile. Motivate each other, buddy up with someone and you will find the miles much easier.

It’s important you warm up before leaving the house, most people won’t be travelling to the park for more than 30 minutes so it’s still going to benefit you by the time you run. We will do a warm up and stretch session before setting off but this is just a quick top-up.

Have a good week, comment, say hello or just post us some running tips!

If you have a good running route then tell us, we can all enjoy it together!

We meet on Victoria Park, Warrington. This is situated on Knutsford Rd. Please park up at the upper end, next to the running track. Quick warm up, stretch and we are off! We leave around 10am.

Thanks EHM

As it happened - English Half Marathon 2012

This video is dedicated to everyone who ran and supported the 2012 English Half Marathon. I filmed it using a Go Pro HD camera. It's a sports camera that was strapped to my chest for the race. Nice and light it didn't make life any harder over the 13.01 miles.

For more information please visit - English Half Marathon & EHM Facebook

RunEHM Training session/run Victoria Park Warrington

 

On a chilly winter morning we laughed in the face of snow! Well we put a brave face on and put 100% effort in. For anyone who doesn't know already, we hold a weekly training session every Sunday morning. Meeting at Victoria Park, on the car park next to the running track. Run routes are put together and posted online Facebook and on this blog normally at the beginning of each week. Every effort is made to make the runs fun, interesting and challenging. We have two distances to choose from so everyone including beginners and seasoned runners can take part. The focus is on self improvement and to be there offering motivation and advice for other runners.

It's a very friendly group,  smiling and enjoying the run together.

So if you're entering the EHM for the first time or your chasing a personal best for this years race, these training sessions are brilliant and perfect preparation for all runners.

Re-cap

When - Every Sunday
Where - Victoria Park Knutsford Road Warrington (next to the running track)
Time - 10am
Whos it for - Everyone, beginners and Advanced
Routes - 2 routes - Long & Short (new routes every week)
Distance - 4 - 6 miles (this can change)

REMEMBER - The shorter route is designed for people new to running and just starting out. Most of our new runners finish the route with a mix of running and walking, it's all about taking things at your own pace.

Latest RunEHM Traing Run Session Info