Coach Amy’s Running Tips
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We start running on February 1st for our own physical and mental benefit as well as the benefit our run buddies AND charity. It’s not too late to join us! The deadline to register has been extended to January, 28th!
We are so excited! Runners from across the nation and around the globe are registered to line up on our virtual starting line February 1st. It is not too late to challenge a run buddy and join our charity challenge to run with purpose throughout the month of February. The winning team gets to choose with of three global charities benefits from the proceeds! DEADLINE NOW EXTENDED TO JANUARY 28! Register today!
Finding the motivation to run in the cold, dark, snowy winter, especially when you do not have a race goal, can be difficult. Coach Amy has some helpful tips to help keep you running.
Hook up with a run buddy. Choose a reliable and committed run buddy to hold you accountable, not a “safe” partner that will let you rationalize not running.
Share your run goals. Text your buddy your run goal for the day right before you do it. Remember, run goals can be cross-training, strengthening, or rest/recovery.
Run side-by-side. Run 6 feet apart with run buddies and in a group setting, especially for the Saturday “long run”. Joining a run club, like Roadrunners of Kansas City, is a great way to commit and stay on your path. Your group is expecting and counting on you to show up.
Hire a running coach. A coach can build a personalized running plan that will help you safely and successfully meet your running goals. When you know that a coach is reviewing each workout, you are much more likely to follow through.
Sign up for an event. Many in-person races are in limbo, but there are virtual events and challenges, like the Roadrunners of Kansas City Miles for Charity Challenge. Choose a run challenge with a little competition built in. Find a challenge that encourages you to share on social media. Pick one that will motivate you personally, perhaps it is one that raises money for charity.
Build support with these tips from Coach Amy, and you are likely to stay on your run path. To make it easier to get going, click on the buttons below.
There is not doubt about it, we are still in the throws of a pandemic, but we are hopeful that with each month of 2021 we see spread dwindle and vaccinations gain momentum. We have protocols to keep runners safe and more volunteers on hand and with that we plan to bring back a bit of normalcy to our group runs.
Coming back in February:
Full sanitized aid stations at miles 2 and 4. Runners will need to follow sanitary protocols.
Printed course maps.
7:00 AM start time.
February runs will start at the CoachAmyPT clinic. Runners may assemble, use the restroom and stretch indoors as long as they are wearing masks, maintain social distancing and sanitize hands on entry. Course distance will remain 10 miles, there will be no run lead and no homebase aid station. Runners should continue to remain 6 feet apart or more during the run.
Our plans for March are fluid. We hope cases will be down and vaccinations up so that we can get back to near normal with distances, run leads, speed clinics and more!
In case you missed the announcement. RRKC has organized a fun, charity run challenge that starts THIS February. Registration is open NOW. We hope you can run virtually with us through the week and get your long runs in with us on Saturdays.
Last spring, Roadrunners of Kansas City (RRKC)’s inaugural VIRTUAL charitable run challenge, Miles for Charity, raised $2,280 for Kansas City’s Children’s Mercy Hospital. Now we’re ready to GO GLOBAL with runners and beneficiaries spanning the globe. And, we’ve upped the challenge from one week to one month!
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A new year and new beginnings lift our spirits as we dream of possibilities … and races … for the year ahead. Many race-inspired distance runners are finding the unknown challenging as they set 2021 goals. It can be difficult to depend on races for motivation when many races are canceled, postponed, or modified. Coach Amy predicts that racing will resemble what we are used to this coming fall after vaccines are readily available.
This past year reminded us how much is out of our control, including race planning. The key to goal-setting is to focus on what we can control. Consider these tips as you set goals for 2021:
Split a larger goal into several small, achievable steps rather than focusing on only the end goal.
Be flexible.
Find ways to hold yourself accountable.
Goals can be very powerful if the path to achieving them keeps us feeling motivated rather than defeated. Lofty goals drive us at first, but sometimes when that first setback occurs, we give up rather than continuing along the path.
Breaking down a larger end goal into smaller steps helps. The success we feel in accomplishing each smaller step provides the drive to continue along the path toward that end goal and makes us less likely to give up when there are setbacks.
Let’s consider Sarah, a runner who is training for her first half-marathon in 2021. She can break down the half-marathon goal into small achievable tasks such as the ones listed below.
Increase run days from 3 days per week to 4 days per week.
Improve form and efficiency.
Work on flexibility and strength by adding dynamic warm-ups and cross-training to her routine.
Run a 5K or 10K race or participate in a virtual race for charity like Roadrunners of Kansas City’s month-long Miles for Charity coming in February. Details TBA.
Seek PT treatment for that nagging “niggle” that cropped up this past year.
If Sarah is unable to run the half marathon race due to cancelation or any other reason, she can still feel successful and proud because she accomplished tasks that not only help her achieve her end goal but are also achievements in and of themselves.
Our health and well-being are two of the dominant factors that drive our quality of life. Achieving your goals this winter will give you the boost you need to commit to improving your overall health and wellness for the rest of the year. If you have a bad day, don’t meet your goal one week, or things crop up that you didn’t plan for, be flexible, and don’t give up. Get a fresh start or slightly revise your goal or timeline, and give yourself credit for how far you’ve come.
It’s easier to achieve your goals when you hold yourself accountable, especially when you include a supportive community. Here are some helpful ways to keep true to your goals:
Write down your goals in a log or personal journal.
Vocalize your goals to others. Many have found posting on social media like Facebook and Instagram is helpful.
Find enjoyment, camaraderie, and accountability with a running group like Roadrunners of Kansas City.
Hire a running coach.
Being a part of a community brings us joy and helps us achieve our goals. We are proud to include you in our community.
If you’re interested in community support and camaraderie while achieving something new this winter, join Roadrunners of Kansas City for our Saturday “Run with Distance” runs or consider signing up for the Roadrunners of Kansas City (RRKC) month-long “Miles for Charity” challenge. Subscribe to our blog or follow our social media to learn more as details become available. And in the meantime, you might want to sport a warm cozy RRKC hoodie.
As we leave 2020 behind, we take with us a reminder to accept what we cannot control and lean into what we can, like goal setting for 2021. Whether they are few or many, inspirational or routine, daily life or race-related, we look forward to hearing about your goals for 2021 and would love to be a part of helping you to achieve them, one step at a time.
