This year, I’m holding myself accountable for the goals I’ve set for myself and the things I want to accomplish. In order to be successful, there are lots of things I need to take into consideration and take care of. Though some goals are harder to achieve, when you have all the tools necessary and have the right mindset, you can accomplish just about anything. Proper preparation is absolutely key to get race ready.
My main running goal this year is to run my first half marathon, so I’m taking the necessary steps to make sure I can achieve this goal injury-free. Here are some tips and things I’ve learned that could also potentially help you along the way to achieve the goals you’ve set out for yourself.
1) Train properly. The one thing I’ve learned from last year’s injury is to make sure you train the right way for the goal you’ve set for yourself. That means, if you’re planning on doing a run, make sure you also cross-train, do some weight-lifting, incorporate yoga or swimming into your weekly practice or other activities that will complement your training and will strengthen other parts of your body. Additionally, it’s important to have a running plan that increases distance, changes pace, terrain, etc. the proper way. Increasing distance more than 10% a week can have a negative effect on your body, so take a calendar and plan the weeks/months leading up to your sporting event. Also, pre and post-workout stretching and foam rolling are just as important as the workout itself.
2) Eat right. This may be obvious but it’s easy to get off track. Make sure you have some carbs and protein 30-60 mins post-workout in order to facilitate the replenishment of muscle glycogen and muscle repair. Making sure you eat clean as much as possible is also key. Being a vegetarian (borderline vegan), I have to watch my protein intake and make sure I don’t develop any vitamin or mineral deficiencies. If you don’t have time to make your own meals, look into getting a meal prep service, there are so many great ones available today.
3) Go for tune-ups. The one thing I omitted to do last year was going for tune-ups when I started training heavily. Whether it’s visiting a physiotherapist, acupuncturist, RMT, chiropractor or even nutritionist, these people will have a positive impact on your training and can also help prevent injuries or further injuries in the future. These professionals will be able to give you some stretching tips, make sure you’re training properly, getting the right nutrition, etc.
4) Get into the right mindset. You can’t achieve what you set out to do if you’re not in the right mindset. If that means downloading the Headspace app, or signing up for meditation classes, going to see a therapist, whatever you have to do, do it! You need to feel confident, comfortable and in tune with your body and mind in order to accomplish your goals. There’s no shame in taking care of your mind as it is just important as your body.
Now go ahead and crush those goals!
Photos by: @Offner
What I’m wearing: Nike Run Tear Women’s Tank (get it here), Nike Power Legend Brush Women’s All Over Print Capri Tight (get it here), New Balance Fresh Foam 1080 Women’s Running Shoes (get them here).
This post was written in collaboration with Sport Chek but all opinions are my own.