Get Shredded on the Run

A common suggestion to solve low motivation in the running world is to simply enter a race. By signing up to a race all your problems will be solved. While this is extremely effective for some, it’s just simply a bad idea for others.

 

Embrace your DNA. You can ask yourself every question you can think about in regards to your personality, but it comes down to one very simple question. Do you like running to train? Or do you like running to run?

Eat Properly

If you have been running for some time and have not yet addressed your eating habits, this has got to change. And it’s got to change now. When trying to become a better runner, nutrition is probably the most important area you need to focus on, apart from the actual running itself.

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Many people find the extra energy from eating properly sufficient to make running fun again. Even if you don’t think your diet is bad, a few simple changes could provide you with additional energy and give you the extra push to complete whatever goals you are aiming towards. This, in turn, will further provide motivation. 

 

Get in Shape

Running when you are overweight and/or unfit can be the cause of your problems. As you become fitter and leaner, you will realize just how fun running can be. At first, physical exercise will feel like it’s just suffering in the pursuit of good health. Over time your reason to run will transform into something else entirely.

 

Explore New Routes

Running the same routes over and over again is not a fun way to train. If you run only on a treadmill, head outdoors. If you train only on a running track, start running on roads. If you only run on roads, start running trail routes. 

You might want to start running different routes in the same area you run in. You might even want to push the boundaries more by running further distances than you have before.

 

Run With Music

Some runners swear by running music and never miss a workout without it. Others are satisfied with the rhythm of their own breathing, heartbeat and movement. Which type of runner are you? Find out more about running music.

  

Run With Others 

Joining a running club or simply finding a running partner can be a great way to make running fun. Make sure to take your time in selecting compatible running companions. 

Some running clubs consist of fast runners, while others are more informal and run at an easy pace. Choosing incompatible running companions can do more harm than good.

Get Shredded on the Run

Improve Your Running Form

Using your body the way it was designed to be used and developing efficient running form can make your daily runs seem much more enjoyable. 

Running will seem playful and fun rather than a form of punishment. Consider trying barefoot running or minimalist running shoes such Vibram Five Fingers to improve your running form.

 

Listen to Your Body

Many runners are making their training seem like a chore without even realizing it. Having a training schedule has its advantages but there are more fulfilling and smart ways to train. 

Stop using your training schedule for a week. Instead ask yourself before and during your workouts “How far is my body telling me I can run today?”.

 

Make sure you are comfortable and not pushing the overtraining threshold, but still meeting your goals at the same time. 

Don’t force yourself to run everyday and take rest days as you need them. If you are starting out, utilizing this method may consist of brief periods of walking spread throughout each workout.

 

Technological Solutions

There are various ways to make running fun by utilizing technology. Consider purchasing a heart rate monitor or GPS running watch if you think it will make your training more enjoyable. 

Also consider signing up for free at DailyMile, a website that allows you to log workout statistics and connect with other runners.

 

Keep Running

Not everyone likes running when they first start. Over time, it will develop into the ability to tap into a more primitive mode of experience that modern man has been divorced from. 

You will become addicted to running and need to experience it on a daily basis to feel like your day is complete.

Get Shredded on the Run

It takes time to make running fun 100% of the time and break through the period where running seems like a form of punishment. If you are just starting out, go longer. Short 1 mile runs aren’t long enough to allow endorphins to kick in. Gradually increase your weekly milage so you are comfortable with at least 3 mile runs.

 

Follow Your Passion

Ultimately, you should aim towards finding an exercise that you are truly passionate about. While there is a high chance running may become your passion, you should not stick with it hoping you will one day wake up and love running. 

If you have been running for over a year and have tried everything to make running fun, consider moving onto other exercises.

 

If you are not currently having fun with your running, often a few small changes is all that is needed to solve your problems. In many cases, not finding running fun is simply because you have not been doing it for long enough.

 

As Robert de Castella says, “98% of the running I put in is anything but glamorous: 2% joyful participation, 98% dedication!”. As your addiction to running grows stronger, this formula may remain the same, but it amounts to 100% pure exhilaration.

Usain Bolt makes sprinting look easy. It’s almost as if he doesn’t have to try. But we’ll let you in on a little secret: Sure, the eight-time Olympic champion is more of a natural runner than we are, but he still has to work at it in order to keep himself in top form.

 

Even better news? There are tons of steps you can take to run faster, smoke the competition, and maybe even set a new PR.

Get Shredded on the Run

Nail good form

The key to running at any speed is to practice proper running technique. This means keeping your upper body tall yet relaxed, striking the ground with your mid-foot landing under your hip, and swinging your arms forward and back (not side to side) at low 90-degree angles.

 

Try interval training

Short on gym time? Try interval training. This means exercising with periods of high and low intensity to build speed and endurance — and burn major calories in less time too!

 

Don’t forget to sprint

There’s a reason you see all those “real runners” doing short sprints before the big road race. Strides are a series of comfortable sprints (usually 8 to 12, between 50 and 200 meters each) to improve acceleration technique.

 

Make the treadmill your friend

The treadmill’s belt assists with leg turnover — also known as stride frequency — so it’s actually easierto run faster. Plus, you have the power to push the pace right at your fingertips. Just make sure you get on the machine before turning up the dial.

 

Stretch daily

The jury is still out on static stretches. According to a 2014 literature review of 11 studies, it’s unclear if they really prevent running injuries. Trusted Source But leaders of the pack know stretching daily — especially targeting those hip flexors — increases flexibility for better strides.

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Switch up your pace

Fartleks is a funny Swedish word meaning “speed play.” Yes, our inner 10-year-olds find this hilarious. By alternating jogs and sprints, you can gradually build up speed and endurance.

 

Jump rope

Take a lesson from boxers and add jump rope workouts to your routine. Boxers know that fast feet means fast hands. But for runners, fast feet just equal fast feet.

 

Trade up for lighter shoes

We’re not saying you need to embrace barefoot running, but sneakers are getting lighter and lighter to mimic your foot’s natural movement and improve your stride. Try a minimalist pair to see if less weight means more energy for faster feet.

 

Work out your core

Stronger core muscles, especially lower abs, allow runners to tap into more force out on the road.

 

The best part? Just 15 minutes of core work a few days per week is enough to help you speed up, according to a 2009 landmark study on the relationship between core strength training (CST) and athletic performance. Trusted Source

 

And that’s not all. A 2019 study on male college athletes found that an eight-week ab training program may improve core endurance, which safeguards the spine during exercise. 

It may also enhance running economy — the energy required to maintain a consistent running speed.

Get Shredded on the Run

Change how you breathe

Learning how to breathe while running at faster speeds takes practice. Use both your nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly breathing — fill the diaphragm, not the chest, with air on each inhale.

 

Head for the hills

Yes, we know it’s the worst. But running on an incline outdoors or on a treadmill is a form of resistance training. You’ll build solid muscle in your quads, hamstrings, glutes, and calves — all the same muscles needed to sprint across that finish line.

  

Skip the sweets

Junk food guarantees a sugar high and slows you down. Stick to whole grains and pasta before runs, which provide longer-lasting energy — without the crash.

 

Play with resistance

Try a running parachute behind you for added resistance (yes, it’s exactly what it sounds like). Or if your budget allows, see what it’s like on the other edge of the resistance spectrum with an anti-gravity treadmill.

 

Lift weight

Stronger, leaner muscles will help you get to the finish line faster. And while runners shouldn’t take up bodybuilding, a 2016 study showed that two to three strength training sessions per week can go a long way in improving your speed.

 

Lose weight

On the other hand, research shows that shedding the pounds (fat, not muscle) can help runners shave time off the clock — cutting an average of 2.4 seconds off your mile time for every pound you lose.

 

Of course, not everyone has the weight to lose, so remember to consult a physician before starting any weight loss program.

Get Shredded on the Run

Look ahead

Looking down at your feet or turning your head to check out the competition can waste precious time. Instead, focus on what’s directly in front of you — about 10 to 20 meters in the distance — and keep those eyes on the prize.

 

Go for a spin

Indoor cycling gives your hips a workout while forcing your legs to get comfortable moving from slow leisurely rides to all-out sprints. The same goes for running. So, hop on a bike and get ready for some cross-training.

 

Pay attention to your toes

The whole body plays a role in speed — from your head to your toes! Try dorsiflexion (arching your toes up toward you shins) while running. That way less of your foot hits the ground for a quicker stride turnover.

 

Keep it steady

Slow and steady may win the race, but fast and steady builds speed! A tempo run (30 seconds slower than your 5K pace) challenges runners to find a “comfortably hard” speed and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare!

 

Drink coffee

Turns out, drinking caffeine before running may increase athletic performance even in low doses, though more research needs to be done in this area. Trusted Source More good news? It’s a totally legal performance enhancer.

 

Do mountain climbers

Here’s how to do the exercise: Start in a plank position and engage your core. Run your knees straight up toward your chest, alternating between right and left legs. The combo of moving your feet quickly while assuming a plank position will make you crazy fast.

 

Try yoga

Get a leg up on fellow runners by adding yoga to your training plan. A 2016 study on male college athletes showed that twice-weekly yoga sessions increased flexibility in the joints and improved balance in ten weeks.

 

Get enough shut-eye

Studies show well-rested athletes have better reaction times and clock faster finishes.

And think about it — the faster you run, the more time you have to kick back and relax!

Get Shredded on the Run

A Guide to Developing the Self-Discipline Habit 

One of the most important life skills to develop, for those just starting out in life (and everyone else!), is the skill of self-discipline.

 

It’s like a superpower: when I developed some self-discipline, I started exercising and eating healthier and meditating and writing more, I quit smoking and ran marathons, I started a blog and wrote books, I read more and work earlier, I decluttered and transformed my finances. I’m far from perfect, but I’ve learned a lot.

 

But if you don’t develop self-discipline, it causes problems: health problems, distraction, procrastination, financial problems, clutter, things piling up and overwhelming you, and much more.

 

So it’s such an important skill to develop, but most people don’t know where to start. This guide is aimed at helping you get started.

I’m writing it for my kids, and for anyone else who would like to develop a superpower.

 

Finding Motivation

The first question is, how do you even get motivated to start? Most of us don’t want to think about our lack of discipline, let alone take a bunch of actions.

For me, the motivation came from realizing that what I was doing wasn’t working. Ignoring the problems only made things worse. Trying to be disciplined but doing it half-assedly only resulted in me feeling bad about myself. Being wholly undisciplined was causing myself a bunch of pain.

Iskra Lawrence -Get Shredded on the Run

Once you realize that you’re causing yourself pain … you might develop a whole-hearted intention to stop hurting yourself. You might say, “OK, that’s enough with making my life worse. Let’s try to make it less worse.”

With that in mind, you can tell yourself that you are going to:

Start taking small actions to make things better

Do the things that hurt you less

Push yourself into discomfort a little bit, so you can get better at this over time

Get good at self-discipline with some practice

Keep these things in mind as you practice, as you get the urge to not practice, and as you make mistakes and then want to give up.

There are other good motivations as well:

Wanting to help others — if you get better at exercise or healthy eating, for example, you can help your aging parents who need to get better at these things. 

If you get better at not procrastinating on your life’s work, you can help more people with that meaningful work. More on this below, in the “Focus on Others” section. 

Appreciating life — we have a short time here on Earth, and the life we have is a gift. When we procrastinate and give in to endless distraction, and don’t make the most of our time, we are not fully appreciating the gift we have. 

Instead, we can appreciate it by being present, being grateful, and being purposeful about how we spend our time.

With these motivations — or whatever motivations move you the most — we can start to practice.

 

Small Actions

One of the most important things you can do to get better at self-discipline is to take small actions. It can seem overwhelming to tackle huge, intimidating projects … so don’t. Instead, tackle easy actions, things so small you can’t say no.

 

Have some taxes to do? Just do 5 minutes. Want to run? Just run for 10 minutes. Have a report to work on? Just do the first few paragraphs. Want to declutter? Just find 5 things to declutter.

 

You’ll get better at self-discipline if you focus on small tasks, and break bigger projects into small tasks

Iskra Lawrence -Get Shredded on the Run

Discomfort Training

One of the reasons we don’t have self-discipline is because we run from the hard, uncomfortable things. We would rather do the easy, comfortable, familiar things.

 

So instead of facing our hard, uncomfortable projects or finances, we run to distractions, videos, games. This running from discomfort is ruining our lives.

 

What you can tell yourself is that you’re done running. You are going to push into discomfort, a little at a time, and get good at being uncomfortable. This is another of your superpowers. When others run, you’re OK (even if it’s not always fun).

 

One small task at a time, push yourself into discomfort. See how it feels. See that it’s not the end of the world. See that you are awesome enough to handle discomfort, and that the results are well worth it.

 

Mindfulness with Urges

You’ll have the urge to quit doing something hard, or to put it off for now. Those urges don’t serve you well.

Instead, develop mindfulness around those urges, and see that you don’t have to follow them.

 

A good way to do that is to set a time for yourself where you can do nothing but X. For example, for the next 10 minutes, you can do nothing but write your book chapter (or exercise, meditate, etc.). 

When you have the urge to procrastinate or run to distractions, you’ll easily see it, because you’re either writing the book, or you’re not. When you have the urge, tell yourself you can’t follow it, you have to either write your book chapter or sit there and do nothing.

Iskra Lawrence -Get Shredded on the Run

Raymond Chandler used that as his simple writing system: “Write or nothing. I find it works. Two very simple rules, a. you don’t have to write. b. you can’t do anything else.”

 

The reason it works is that you are setting up a time where you do nothing else but that one specified task, and you can see your urges to run away. Use this to learn to be mindful of your urges, and see that you don’t have to follow them.

 

Interval Training

If you combine the above items into a system of bursts, or intervals, you can train yourself using interval training:

Set your intention to practice self-discipline and not hurt yourself anymore.

Set a task to focus on (writing, drawing, strength training, meditating, etc).

Set a timer for 10 minutes. Five minutes is also fine if 10 is too long. Don’t go longer until you get good at 10 minutes, then increase to 12 and eventually 15. I don’t find I need to go beyond 15-20 minutes even when I’m kicking butt.

 

Do nothing but sit there and watch your urges, or push into your discomfort by doing the task.

When the timer goes off, give yourself a 5-minute break.

 

Repeat.

You can train for several intervals, or potentially for an hour or two. Then take a longer break, and do another set of intervals after that.

 

This kind of interval training is fantastic, because it’s not that hard, you really train yourself in discomfort and watching urges, and you can get a lot done this way.

Iskra Lawrence -Get Shredded on the Run

Victories in Success & Failure

A huge mistake that a lot of people make is that they mess up, and get discouraged by this. They feel bad about messing up. This causes them to give up and not want to think about developing self-discipline. 

Here’s the thing: failure is actually a victory. 

Failure means you tried. So it’s a victory from the start. 

But it also means you learned something — you now know that what you tried didn’t quite work. Next time, you can try something a bit different. 

Add more accountability, try it at a different time, unplug your wireless router, get a workout partner, anything. Because of your failure, you have new information. You’ve learned, and that helps you get better.

 

Failure is a victory. Success is also a victory. No matter what your result, you can see it as an opportunity to learn, to grow, to get better.

Drop any ideas of being perfect at this, and just keep trying.

 

The next time you fail at whatever you’re trying, instead of letting it get you discouraged, see it as a victory. Then keep going, no matter what, because giving up is only going to hurt you some more.

Chapter 3: Physical Training

There are other programs out there designed to help one develop a six-pack set of abs. Without exception, every single program out there has this paramount flaw _ the complete absence of mental conditioning.

 

Again, people do not fail because of lack knowledge of what to do; rather, they fail because they lack the consistent self-discipline to make themselves follow-through on the program.

 

First things first. Let’s delve into the indispensable basics.

Here is what you need to repeat to yourself a dozen times; until, it becomes firmly nailed into the deepest recesses of your memory. 

Iskra Lawrence -Get Shredded on the Run

To sculpt your abdominal muscles into ripped chunks of steel, you must first be in normal weight. If you are underweight, forget it. If you are morbidly obese, forget it. 

This program is neither designed for underweight nor obese people. If you are overweight, you must first lose weight. It is necessary to be in normal weight to sculpt your midsection. There is not short-cut around it.

           

            What is normal weight?

You are in normal weight, if your BMI (Body Mass Index) ranges from 18.5 to 24.9. Your BMI is calculated by dividing your weight in kilograms by your height in metres. Take the answer you get and divide it again by your height, still in metres.

 

            Underweight      = BMI less than 18.5

            Normal Weight   = BMI between 18.5 and 24.9

            Overweight        = BMI between 25 and 29.9

            Obesity              = BMI of 30 or greater

 

            Attaining Normal Weight

 

Shaping up is quite easy, once you develop the right keystone habits. All that’s necessary is to burn more calories than you consume. You must do this consistently over a sustained period. 

Things have changed drastically. We live in a completely different world from the one our parents lived in. We are in the fast-paced era of instant-gratification. 

People want what they want. And they want it now. They want to see the desired results yesterday. They want to see immediate signs of weight lose; so, after a week of training, they start examining the rolls in their midsection with impatient disgust.

 

What follows next is the most common mistake in fitness training. They go for overkill, piling on the crunches; and before long, they are averaging 200 crunches per session. 

You name it! They are into it! Bicycle crunches, twisted crunches, oblique crunches, vertical leg crunches, reversed crunches, raised crunches, just name it and you bet, they are into it.

Iskra Lawrence -Get Shredded on the Run

Another week slips by and their muffin-top is still rolling over their waistline. Their flat-stomach objective eludes them. The rock-solid abs, they crave, is nowhere within grasp. Where is the mystery, here?  There isn’t any.

 

Don’t be one of those guys!

The common fitness mistake, they are making, is called spot training or spot reduction. 

Spot reduction is the seductive idea, that you can target a single muscle group without affecting any other. This myth persists because people want it to be true. 

Don’t you just wish you could sculpt your abs by performing a rare mix of carefully formulated crunches? Who doesn’t? Who does not wish to bypass strenuous hours of cardio? 

Who does not wish the infomercials were telling the truth? That dispensing with your hard-earned cash for the latest electronic waist-belt is the only effort required to sculpt your midsection.

 

This is anatomically impossible. The overwhelming scientific evidence demonstrates that muscle definition is only attained through a balance mix of weight loss and muscle growth.

 

In the first instance, we are going to focus on fat loss. In the process, you will end up acquiring a flat stomach. You can increase the size of your transverse muscles by two to three inches. This is going to be accomplished in two main stages. 

1)         Get into normal weight

2)         Perform explosive cardio to sculpt your torso

 

How to lose Weight

Expend more calories than you consume. Every day, you must burn more calories than you consume.

 

There is no other way around it. Do not be dazzled by the scientific-sounding verbiage of gurus, who tell you that “you must create a calorific deficit.” We shall stick with plain English. To lose weight, you must burn more calories than you consume. 

 

If you are already in normal weight; then, this “how to lose weight” section is superfluous. Skip it, and go straight to the section on abdominal exercises.

 

Notice! I did not summon you to consume less calories. The focus is on expenditure, not on consumption. Any so-called expert, who tells you to decrease your calorie-intake; does not know, what, he is talking about. 

Make no attempts to starve yourself. The debate on the effectiveness of starvation diets was put to rest in the mid-2000s. We now have scientific proof, that, starvation diets do not work. On the contrary, they will end up making you fatter.

Extra calories are burnt through strenuous exercise. No short-cuts allowed.

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