Marathon Training 2019 Day 15: The Effect of Gratitude On Your Training

Key Summit Routeburn Track medium version“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” — Brian Tracy

During this morning’s face-and-finger-numbing bitter cold run, I thought about what I am grateful for, which includes my family and friends, living in beautiful Colorado, still being able to run after nearly 35 years, having the opportunity to help other runners achieve their goals, and the opportunity to explore and have memorable experiences. See Tip of the Day for more on living with gratitude. My run was for ~40 minutes in a primarily flat area, at an easy pace. After my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~35 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After performing these exercises, I foam rolled for ~10 minutes.

Recommendations:

Beginners:

  • I recommend 25-35 minute run at an easy pace, in a flat area
  • Perform the strengthening exercises above
  • Then, perform either active isolated stretching, foam rolling, static stretching, or yoga poses for a cool-down

Intermediate/advanced:

  • I recommend 35-45 minute run at an easy pace, in a flat area
  • Perform the strengthening exercises above
  • Then, perform either active isolated stretching, foam rolling, static stretching, or yoga poses for a cool-down

Tip of the Day: Live with an attitude of gratitude. Almost every morning I spend at least 5 minutes thinking about what I am grateful for in my life. Sometimes I write these down, and sometimes I incorporate them in a picture, although I admit I’m lacking in artistic qualities. I encourage you to incorporate this daily practice in your life, especially first thing in the morning. It’s amazing how this can impact the rest of your day! This can really be beneficial when you have training runs that don’t go as well as you had hoped, and that would otherwise leave you feeling demoralized.

For today, and for however long you choose, live with an attitude of gratitude. It will not only help your running, but other aspects of your life as well.

Your friend and coach,

Brian

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