The Pros of Running with a Group

If you’re like me, running is your “me time.” It’s your chance to escape for a little, to clear your head, to catch up on your favorite podcast, or listen to that new music that just came out. Running is a chance to be free for even just a few minutes. And, if you are in fact like me, it is because of these same reasons that the idea of group runs sounds pretty unappealing. Give up my solitary 30 minutes of “me time?” I think not.

And yet…

… there are so many great reasons to give group running a try. (I write through gritted teeth) Since apparently, we both need convincing, let’s take a look at four of those reasons.

Running with a group pushes you — 

Have you ever gotten a really great time in a race even though you didn’t particularly train for it? I have! And you know why? Because I’m competitive. There are all of these people prancing past me like gazelles and I think, "“pshh, I’m just as fast as you!” (I am not) And even though I almost throw up at the end of that race, I realize that I have PRed. Why? Because I had others around me, I pushed myself more than if I were alone. In psychology, this is referred to as the Kohler Effect. The Kohler Effect basically states what we all already know: no one wants to be the worst at something so, in a group, people will work harder than if they were alone. Group running activates this psychological impulse and helps you push yourself a little more than you would have pushed yourself if you had simply been out for some solitary miles.

Running with a group provides accountability — 

Let’s be real. Accountability isn’t fun or exciting or sexy. It’s boring and lame and some days a huge pain in the rear. But that’s the point! You’re not feeling it today? Well too bad, because the group run is already on your schedule and you’ve already committed. Though it may not be exciting, accountability is a powerful tool to help build our habits and our habits build our lives. If you’re struggling to get into a consistent habit of running, a group might be the exact thing that you need.

Running with a group adds variety — 

Bored of the same old, same old? A group run can help! Whether you are in a rut with pace, route, or time of day, a group run can add variety to your regular run. It can even be a surprisingly pleasant change of pace to disconnect your headphones and chat with other people (or just listen to the sounds of the world around you if you’re not superhuman and can’t talk while running).

Running with a group creates community — 

At its best, running is connection: connection to yourself, connection to the world around you, and connection with others. Group runs provide shared experiences that quickly turn strangers into friends and give people things to connect over that don’t revolve around work drama and family gossip. #wholesome

So there you have it, four great reasons to step out of your comfort zone and run with a group. Your faithful “me time” run will still be there when you need it, but give a group run a try and you’ll find “me time” doesn’t always mean alone.

The Benefits of Cross Training

By Sue Joyner

It’s a common misconception that in order to become a great runner you have to run all the time. While it is true that you have to run to get faster, it’s also true that more running isn’t always better. Cross training is helpful with injury prevention, injury rehabilitation, cardiovascular health, muscular balance, preventing burnout, and allowing your joints to rest from the high impact of running.

Cross training in its simplest form is anything BUT running. This often looks like cycling, swimming, body weight workouts, exercises with bands, lifting weights or yoga. It's extremely important to incorporate cross training into your weekly routine. This could look like running 3-5 days a week, and having 1-3 days specifically for cross training. The running (or not running) goals you have will dictate the best kind of cross training for you. If you have a goal to run a half marathon in 10 weeks, a great way to incorporate cross training would be to resistance training or any non-weight bearing cardio 1-3x a week.

If you aren’t training for anything specific and run because it serves as free therapy, then get creative with your cross training and try some new ways to exercise! Kickboxing, Ju-Jitzu, spin class, a hip-hop dance class, anything that sparks your interest and helps you break a sweat.

Cross training is a great way to give your body a break from running, enhance your running performance, and keep you interested in leading an active lifestyle. Try committing to 4-8 weeks of cross training a few days a week and see for yourself what it can do!

2021, here we come! New Year's Resolutions

By Sue Joyner

The New Year is almost here, and I think it’s safe to say we are all eagerly awaiting the arrival of 2021. Naturally, many of us are scoping out the coming year, looking to set new goals that help us set healthier habits and challenge us. If I could recommend one piece of advice when setting goals for 2021, it would be to start small. If you feel like this past year dragged you through the mud, and any good habit you once had is gone, do not fear. Go clean that mud off your pretty face, and start fresh. By setting small, achievable goals it’s easier to build on those goals, stay motivated, and eventually implement it into your daily lifestyle. 

For those who are unmotivated, hate exercise, or claim to not have time: start with preparation. Look at the week ahead and pick 2-3 days that week that you can fit a 10-20 minute walk (or whatever method of exercise you enjoy) with your dogs, babies or just you. It doesn’t have to be strenuous or miserable, just get moving. After 3 or 4 weeks of consistently doing this, re-evaluate and ask yourself, ‘is this something I enjoy? Does this make me feel better physically, mentally or emotionally?’ If you answer yes, keep going. See if you can add another day of exercise to your weekly routine or add an extra 5 minutes to your current sessions. Start simple, and prove to yourself you can be consistent. Then you can build on frequency, duration, and intensity over time. 

For those who have perfected consistency but are feeling burnt out or bored: let’s get creative. If you’re a treadmill runner, try hitting the pavement. If you’re a greenway runner, try taking a jog through the historic/downtown area of Cleveland, TN. If you’re bored of your normal route around Cleveland, take it to the trails! Or maybe you’ve tried all of the above and running has become more of a chore than something you enjoy. Try a different way of exercising other than running. Cycling, swimming, yoga, At-home workouts, or strength training, there is always more to learn and challenge your body! 

For my adventure seekers and competitive junkies: this year may look a little different than you are used to. Unfortunately, similarly to 2020, this new year of 2021 can’t promise any more certainty than the year past. You’ve proven yourself to be strong and this is just another thing to muscle through. So when I suggest to set smaller goals I mean to keep your dreams big, but set goals that are realistic for the time we are living through right now. That may look much different than what you are used to but this is a season to be adaptable. Find new ways to entertain and challenge yourself physically. If you have your eye on a race, go for it! But remember to be adaptable if our current circumstances change your plans. 

With the start of a New Year, there is always a subconscious pressure to implement new habits into your life. I hope to encourage you that you can start a new habit, goal, or change at any point in the year. Take the time to decipher what is achievable for this season of your life, set a goal, and show up and give it your best effort. You’ve totally got this year! Stay positive, take care of yourself, and enjoy the little things! Happy New Year!