Go Hard or Go Home

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URBAN DICTIONARY DEFINITION:

To go all out at what ever your doing at that time and if you don’t you might as well pack it up and head home.

Jim: “Are you ready to start the 2nd half of this scrimmage?” 
Sam: “Yeah man, you better go hard or go home”

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Running – Life in the Fast Lane Why Kenyans Love to Run

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rocky-ii-philly-runWhat Motivates Kenyans to Excel in Distance Running?

For several decades now Kenyan distance runners have been a force on the world running scene.  But why are they so good at running long distance?  It’s not a coincidence that Kenya  sits about 2,400 metres (about 8,000 feet) above sea level allowing athletes to benefit from training at high altitude in thin air.  However, there must be other reasons why Kenyan runners dominate.

Various research has shown that the key to Kenyans being exceptional runners comes down to a few key elements.

1. Consistency – being able to run a lot

Most Kenyan runners run at least twice a day if not more.  Keeping a kilometre log is a good way to keep on top of running schedule.

2. Training hard

Kenyans prepare for races through use of speed sessions (intervals, fartlek, tempo sessions) about one to three times a week so as to build race pace.

3. Rest hard

Kenyan runners incorporate into their training rest periods where they will plan naps into their days and get to bed early.  It is important to give the body time to repair and recover after hard training sessions so that you can be right for the next session.

3. Soft Surfaces

Running on softer surfaces like dirt tracks is a lot easier on the body.  Kenya is full of dirt tracks so local runners are able to run much easier.

4. Group Training

Kenyans choose to run in groups for speed sessions as well as easier runs.  Training in a group can help provide that extra motivation to push hard and helps provide opportunity for leisurely banter along the way.

5. Proper Warm-Up

When running it is best to ease into your run and its important to do some light jogging before any speed sessions or races.  Kenyans surprisingly jog at quite a slow speed when warming up.

6. What You Eat – Nutrition

Kenyans are know for eating fresh food that is sourced directly from farms in the region. After a run it is important to replenish carbohydrates and protein so as to refuel your body.

On top of these 6 various elements to Kenyan running success Kenyans tend to live a relatively stress free life.  They decide to leave stress at the door as they head out for a run. 

We all can learn from the Kenyans in improving how we go about preparing for the next fun run or major race.  Remember being the best doesn’t happen over night it takes blood, sweat and tears and a hell of a lot of time spent hitting the ground.

The below running clip will help give you a sense of how the Kenyans go about their training.

Ps: by the way I know Rocky isn’t a Kenyan but I couldn’t help but put this great picture in.

Motivated by the Eye of the Tiger

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thumbs_rocky-ii-steps-victoryMusic can be a great way of Motivating us to get up and get going.  

We all would agree that from time to time we need motivation get our gears running when we’re running low or on empty. Music gives us that extra kick at the gym, and spurs us on towards facing our daily battles.

We all would of seen or at least heard of the countless Rocky movies that Rocky Balboa himself Sylvester Stallone brought to our movie screens.  And quite possibly familiar with the title track in all 6 movies.  Yes, you know the Eye of the Tiger.  The tune Rocky runs up the steps to in his quest to push himself to the limit.

Its really important that we use these motivational tools such as music, books, movies, etc to our advantage when planning to tackle the job of getting fit.  The use of these motivational tools while you workout or before you go for a run helps give you a positive mindset towards reaching your goals.  It instills in us a sense that we can do it.  We can reach the next level.

Whats your favourite motivational tool is it watching an action movie, listening to heavy metal or simply reading an inspirational book.  Use it to your advantage and harness the power, the power to change your life and mind.

Now get out there and get motivated.

Weekly Motivational Video #2

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Below is a Motivational Video to get you up and going during the festive season.  Hope you enjoy.

“Motivation is a psychological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviours.”

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10 Tips To Get You Motivated To Run

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1. CREATE A BLOG where you post your daily mileage, then give out the address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?

2. MAMA, GET A NEW PAIR OF SHOES There’s nothing like those first few runs in a new pair of your favorite training shoes. Buy a pair now, then keep them in the box until you really need help getting out the door.

3. RUNNING COMMENTARY “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp, or are you going to be strong today?'” –Peter Maher, two-time Olympic marathoner from Canada

4. GO SOFT It’s hard to stay motivated with shin splints, so get off the pavement for a few days and run on a dirt road, mountain trail, or unpaved bike path.

5. LOOK TO THE PAST Emil Zatopek, who won four Olympic golds in his career, was a tough-as-nails athlete known for his intense training methods, such as running in Army boots. Competing with a gland infection and against his doctor’s orders, the Czech won three distance events–including the marathon–at the 1952 Helsinki Olympics. That stuffy nose doesn’t seem quite so bad now, does it?

6. FORGET TIME Shane Bogan, who coaches distance runners in the Washington, D.C./Baltimore area, advises leaving your watch at home once in a while. “It’s liberating not to be worried about pace,” Bogan says.

7. SIGN UP NOW for a marathon in a warm state. Every training mile you log takes you closer to that getaway.
8. THINK FAST The runners Christy Coughlin coaches in Wilmette, Illinois, always get a boost from this simple negative-splits workout: Run for 20 minutes as slowly as you want, then turn around and run home faster. “The long warmup helps you feel great and run faster on the way back,” says Coughlin.

9. GOOD-TO-GO PLAYLIST
Classic Rock
“Don’t Stop Me Now,” Queen
“Break on Through,” The Doors
“Gimme Shelter,” Rolling Stones
“Come Together” the Beatles
“What Do You Do for Money Honey,” AC/DC

10. BLAZE A NEW PATH “A foolish consistency is the hobgoblin of little minds,” wrote Ralph Waldo Emerson, who was no doubt referring to some runners’ habit of doing the same few loops over and over again. There’s a whole world out there. Explore it.

(sourced from Runners World.com)

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