Run Well by Juliet McGrattan (reading books for 5 year olds .TXT) 📕

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Productive running

Productive running is a great tool, particularly for those that are time-pressured. Running has as amazing ability to help us solve problems and great ideas often spring to mind during a run. Productive running is all about harnessing these benefits. Try this technique and I promise you’ll be impressed by the result:

• Choose something difficult you need to achieve such as creating a presentation for work, figuring out how to deal with a tricky situation or writing a challenging letter.

• Choose a route that doesn’t involve lots of road crossings or technical running so your mind is free.

• While you’re putting on your trainers or during your warm-up, set your intention for what you want to achieve during the run. Think about how good you’ll feel coming home with this task done.

• When you’re running try to keep your mind on the topic. One of the joys of running is being able to let your mind wander, but for productive running you need to keep focused on the problem.

• When your thoughts stray from the task, gently guide them back to the problem. If you have ever meditated, you’ll know how often this wandering happens when you first start. It gets easier with practice.

• Work through your task, step by step. Don’t keep going over and over the bit you have already solved (trust me, it’s very tempting), keep moving forwards. Depending on the challenge, you might need a longer or a shorter run.

• As soon as your run is over, write down anything that you need to remember – it’s amazing how quickly things can vanish from your mind! Alternatively, use the voice recorder on your phone to make a note while you’re running along.

With this technique you can turn a run into a productive time where you’ll be able to focus, concentrate and be very creative. Give it a try next time you need to solve a problem. I don’t suggest you do this with every run, though, as the benefits from mind-wandering runs are very important too!

Q I really struggle with finding the motivation to run, even though I know I’ll feel good afterwards.

A This is really normal, so don’t worry. As running legend Kathrine Switzer said, ‘The hardest part of any workout is putting your shoes on.’ There aren’t many runners who always feel like running and just getting out the door can be a huge challenge to all of us. Here are some things that might help:

• Run with others Enlist the help of running friends. Knowing someone is expecting you will make you go. Think about joining a running club – not only will there be club sessions to commit to, but you’ll meet other runners who will always be happy to help keep you motivated.

• Run commute Make running a normal part of your day. Whether it’s running home from work or on the way back from the school drop-off, if you have a set time and routine that you follow, then habits are easier to establish.

• Just run for 10 minutes Just tell yourself you’ll go out and see how you feel. You can come home if you want to, but I can almost guarantee that once you’ve been out running for 10 minutes you’ll feel as if you might as well carry on for a bit longer.

• Schedule your runs Planning is key. Look at the week ahead, decide when you could run and then add it to your calendar. It’s an appointment with yourself and it must only be changed in an emergency, because your health is high priority. This stops you getting to the end of a busy week and suddenly realising you haven’t fitted in a run.

• Don’t over think it Procrastination is fatal. It’s so easy to talk yourself out of a run or spend so long thinking about it that you miss your window of opportunity. Just run. You might find that the morning is best, and you can lay your clothes out the night before, so you’re up and out before engaging your brain. Similarly, run before you come home from work or you’ll just end up getting in and putting the kettle on. Don’t over think it.

• Find inspiration Watching a marathon on television will stir the desire to run in even the most unmotivated of people, so fill your life with inspiration. It might be your own running diary that reminds you how good running makes you feel, books, podcasts, TV documentaries or online running forums. Whatever it is, a regular dose can keep you fired up.

• Volunteer Go and volunteer at your local parkrun or marshal at a local event. You’ll be welcomed with open arms, and watching others run and chatting to them afterwards will get you back on track. You’ll also feel proud to be involved with the running community in a different way.

If your lack of motivation is persistent and associated with a low mood or feelings of self-doubt or hopelessness, then it’s time to reach out for some help. These can all be symptoms of depression, so make an appointment to discuss it with your doctor.

DEPRESSION AND ANXIETY

Q I think I’m depressed, but don’t want to take ­antidepressants. I know running helps depression, but will it be enough?

A Exercise has been shown to be more effective than doing nothing when it comes to reducing the symptoms of depression. Some studies have shown it to be as effective as certain antidepressants. Exercise is never the wrong thing to do in this situation, but take care if you are already running regularly and have become depressed. Just keeping on running or running more is unlikely to be the answer, although stopping running will almost certainly have a negative effect. It can, however, be really hard to motivate yourself to run when your mood is low and even simple