Let's Keep It Going

2013 was an amazing year. So much changed and so much just simply improved. The challenge now is to continue to build on the foundation I started.

Everyone, via my Facebook newsfeed, has posted about such great strides they accomplished in 2013 and the hope for it to continue into the new year. All I can say is to just do it. There's a reason why Nike uses that as a slogan. The key is to make a plan. Type it up. Post it a number of places. Set attainable goals. Find motivation.

On the topic of motivation, as it is an important part of goal setting; I have little notes all over the house and because I workout for food, there's an amazing array of treats, mostly chocolate, in my freezer with goals attached. When I reach a goal, I have the option to treat myself. Most of the time, I just create a new goal for the treat. Honestly, there's a brownie in there from a year ago. It has six goals stuck to it as I don't remove the old one, just add the new. So that's one of my motivations. Everyone has a different set of them. My biggest motivator is doing charity races. If the money raised through entry fees and other donations doesn't go to a cause, I really have no motivation to do it.

Motivation is what makes us do what we do. There's always an underlying reason. And when we do something we are not motivated to do, we tend to be less happy and more disgruntled about the whole experience. A number of posts on running pages which I'm subscribed, are from people who have lost their motivation to run. For that mother who started running to lose the baby weight and has lost the motivation to run after reaching her goal, it's tough to find another reason to continue. Always check in with your motivations and goals. Evaluate them often. If you start to feel burnt out and start making excuses to not do the steps to your goal, it's time to look at why you are struggling. Many times it's because our motivation for orginally starting is not the same. For example, I started college to go to law school. When it came time to start making such decisions, I found a ton of excuses not to do it. I did some of the steps to getting accepted, but nothing was really making me excited by it anymore. My motivation for law had changed and with it my desire to practice law. So much changed as a result of my changing motivation and now I look forward to completing my education on my current track.

Now to the little slogan of "just do it." We can talk all we want about motivation and goals and plans, but if we don't just get out there and start taking the steps required, we won't accomplish anything. The brightest minds, those who have changed the world, just started working toward accomplishing their goal. Yes many things take money to do, but let's be honest, if it's something we really want we can find the funds. So instead of buying those shoes, which you probably don't really need, put the money toward your goal and just get out there. If your goal is to start running, you probably already have all the required tools. Let's make a list:

• Shoes and socks - You probably have that one pair of running shoes you bought years ago when you first attempted getting in shape. Now it is true there are many types of running shoes, but for beginners a good supportive athletic shoe will work. Stay away from those ones with the curved toning bottoms (Sketchers ShapeUps and the like) are not designed for a natural running stride, and they tend to be quite heavy. As for socks, any absorbant sock will work (and yes there are specially designed running socks).
• Clothing - As for clothing, you want to be comfortable. If you don't like how you look in shorts, yoga pants are actually really good for running as well. T-shirts and tank tops are also things you probably already own. Now for cold weather the want to bundle up will act against you. Light, wind proof, layers work best. After a few minutes you will be warm. Just remember to keep your head covered while you are out there.
• GPS trackers - There are a million apps out there that will track a run for you. If you have a smart phone, you have this ability. Just play around to find out where best to carry your phone. And admit it you will probably have it with you for music and safety, so just grab a free app. My favorites are Nike+ and RunKeeper. Map My Run has the ability to map out a run ahead of time online. For those who don't have a GPS enabled device, you can use Google Maps to plot out a route if you want.
• Water and fueling - The rule of thumb for hydration is 4 ounces of water every 15 minutes of hard activity. Now hard activity is going to be what is hard for you, when your perceived effort is around 60 - 80 percent. This varies from person to person. Just listen to your body. There are many ways to carry water and fuel (Gu and such) on a run, but if you are going for an easy run that will last about 30 minutes, it's not completely necessary to carry anything with you. On longer runs, carrying a water bottle in your hand works, or plot out places where you can stop to get hydration in your route. Fuel like Gu and other electrolyte rich things are not necessary unless you are running for more than a couple hours. But again, just listen to your body.
• A place to run - This is probably the easiest thing to find. There is a world out there. Go run in it. The changes in terrain are actually really good for your health and running ability. Changing weather conditions are a great way to push yourself. You will find out how tough you are. No gym membership or special equipment required. Find a time of day that works for you, and step outside your door, and run for a set amount of time. You will discover more about the world and yourself in that time than you would ever do sitting on the couch or running inside on a treadmill. Outside is always available. Now, if you live in an area that is under an advisory for cold temperatures, you may need to find an alternative way to get a run in. This is when guest and day passes at gyms and the YMCA come in handy. Some places when it gets too cold to be outside will over free time to locals, just call and find out.

As you can see, for running and working out in general (there are many things you can use as weights around your house, including your own body), you already have all the tools available to you. Now just find your motivation and get out there.

To make anything work, a support network is key. This can be friends and family or random people you've met online through Facebook and other message boards. But talking about what you are doing, why you are doing it, what you hope to acheive, and where you are in that accomplishment to many people is what keeps you going. Sharing your successes and your failures and learning and teaching is how we all grow. When you inspire someone to do something, it is the best feeling, better than your accomplishing your personal goal.

So going into 2014 don't make a resolution, don't make a statement that you are going to change your lifestyle. Instead, find your motivation. Why do you want to be a better version of you? And start making a plan. How are you going to be a better you? Who is supporting you in being better? Most importantly,

JUST DO IT!