I've lost my running mojo!

It’s happened to all of us, we lose our running mojo. Maybe it’s post-marathon and you find yourself lacking motivation or we lose the passion for running. Whatever the reason it’s very common and you shouldn’e beat yourself up about it.

If you’ve lost your running mojo and need some inspiration to get it back why not try these ideas:

·         Read running books for motivation. Some good ones are Born to Run by Christopher McDougall, Running for My Life: How I built a better me one step at a time by Rachel Cullen, The Terrible and Wonderful Reasons Why I Run by Matthew Inman (this one is hilarious!)

·         Check out some running blogs: Here are a few, but there are tons out there! http://www.lazygirlrunning.com/blog, http://eatprayrundc.com/, http://www.dreamingoffootpaths.co.uk/

·         Try some different types of exercises such as swimming, triathlons, cycling and weightlifting. Having some variety can help you find your love of running again.

·         Find a new path or trail to run. Sometimes a change of scenery is all you need to get the mojo back.

·         Forget about training or racing, ditch the watch and just go run for fun. Often we put ourselves under too much pressure to perform and we forget why we love running.

·         Try some Parkrun tourism. Running in different places can help chase the boredom of the same old route away.

·         Run with a friend or friends, make a morning of it and end it all with a yummy breakfast or lunch!

Don’t be ashamed if you’ve lost your mojo, we all do. It’s just part of running and is often a short phase which passes.

No shame in being a newbie runner

Inspired by the upcoming marathon season, but not sure where to start? You’re not alone. All of us started as a newbie, so don’t be afraid or feel intimidated as there are many resources that you can use to get you started.

First, while information is good, don’t get too wrapped up in it. It’s best to just get out there and be proud of every milestone.

Equipment:

This is my bug bear. As a graduate sports therapist, I see many people who are having foot, ankle and knee pain, often due to improper shoes. So, my first rule is to get your gait checked. NOT by a high street store. Go to a specialist shoe store with appropriate gait equipment and advice. Two near me in Kent are: Up & Running, Sevenoaks and The Running Hub, Tunbridge Wells. You can also seek the advice of a local podiatrist.

Having the appropriate shoes is important especially when you start racking up the miles, you’ll thank me later.

Athletic Clubs:

A great way to make new friends and get support is through an athletic or running club. Most have organised runs twice a week and participate in races throughout the year. Clubs are also a good way to work on technique.

Injury Prevention:

Now this is a biggie! There are a ton of resources for injury prevention, however, the best advice I can offer is to make sure you include strength training into your regime. I have a beginners program here which will help you to get started without little equipment. It’s important to work your posterior chain, single-leg strength, core strength and hip mobility. This will make you a more efficient runner and help reduce injuries.

Another way to reduce injuries is to make sure you progress slowly. Don’t push yourself into injury. Don’t progress more than 10% per week, meaning if you run 6 miles per week, you should only progress by .5 miles the following week. It is also important to allow your body to recover after training, give yourself at least one day of non-running after a day of running, or plan on running 3 times per week.

If you do get injured don’t try and Google for help. Go see a Graduate Sports Therapist or Sports Physiotherapist and get your injury assessed and appropriate rehab started. I focus on sports injury rehab, as do many other sports therapists, but please ensure the person you are seeking help from is qualified. A graduate sports therapist or Level 6 is qualified to assess and diagnose injuries using clinical reasoning to give you the best rehab possible. Anything less than 5 is not qualified to assess injuries, so be sure to check their website and make sure they’re qualified.

Running Plans:

If you’re just starting out, try the NHS Couch to 5k training plan. It’s a run/walk program that’s great for getting you started. You can even use Parkrun as a way to help improve your running and meet new people, to find your nearest parkrun click here. When you complete that you can move on to the 5k to 10k plan, Cancer Research has some training plans that could get you started.

Nutrition:

I’m not a nutrition expert but eating fruits and vegetables and unprocessed foods are best. I have used books such as Fast Fuel – Food for Running as a guide, but there are a ton of resources out there. If you have money to spend you can also seek the advice of a local nutritionist who can help you meet your goals.

Coaching:

There are some great online running coaches that you can use to help you reach your goals. By using an online coach, you can relax and let them put together your plan. This means all you need to do is get up and go running. Two online coaches I can recommend are Kyle Kranz, he’s based in America, but does his plans and coaching online for anyone in the world. The other is Alexa Duckworth-Briggs from On the Run Health and Fitness who is a running coach, outdoor leader, sports massage and offers nutrition advice, she’s based in the UK.