“Be kind to yourself.” That’s the advice that one of my favorite coaches loves to give to endurance runners and walkers.

But what should this advice about being kind to yourself really mean to you as an endurance runner or walker?

I have some ideas that I want to share with you here, and then I want your comments, too.

As I write this, summer is in full swing — heat-wise — in North America.

For example, I plan to wake at 3:45 a.m. for an upcoming 15-mile group run here in Houston, Texas, because of this heat.

And I am noticing a disturbing trend these days among fellow endurance runners and walkers on Twitter:

They are beating themselves up in tweets about missing workouts – or cutting their workouts short — because of the heat wherever they live!

This verbal self-flagellation is SO unnecessary, and it can be harmful to your happiness as an endurance runner or walker.

And the recent tweets got me to thinking more about the “Be kind to yourself.” advice.

The Effects of Being Unkind to Yourself

There are two types of effects of being unkind to yourself:

• Effects on you
• Effects on others

The effects on you can include an immediate sense of unhappiness, future acts and thoughts of unkindness to yourself, and a downward spiral in which you repeatedly and increasingly beat yourself up (mentally, if not physically) for anything and everything.

The effects on others can include driving the “right” people away from you, driving the “wrong” people toward you, and encouraging others to be unkind to themselves, too.

YUCK, RIGHT?!

Forgive Yourself!

I believe that many of us endurance runners and walkers stop being kind to ourselves when we are doing any of the following:

• Being too competitive
• Being too perfectionistic
• Losing track of the bigger picture
• Fearing getting behind with workouts

“Being too competitive” is not a complaint that most of us make about athletes at the tops of their games. We realize that top athletes MUST be very competitve to stay at the top, and many of us got into the sport of completing marathons, half marathons, or other endurance races at least partially because of our competitve natures. Plus, competing with oneself can be very empowering for growth. But anything taken in excess can be a negative, and that includes one’s competitive spirit.

Being too perfectionistic can be debilitating, too. We want to do our workouts “just so” or according to a particular schedule from a coach, exercise magazine, or website, especially when we are new to endurance running or walking. We may even freak out when our GPS watches say that we covered 9.8 miles even though our group training program told us that our run or walk would be ten miles. Although it helps to pay attention to details while training for or competing in an endurance race, too much attention to getting the details “just right” is, well, simply too much!

Losing track of the bigger picture relates to perfectionism but it also can appear when we who lose track of long-term goals because of the in-your-face nature of near-term demands, pressures, and setbacks. For example, we can see sharp pains as permanent setbacks, or we can see them as our bodies telling us that we may temporarily have to take my more time to rest and recover. Losing track of the big picture is evident in endurance runners and walkers who ask themselves disabling questions (ones that the unconscious mind is happy to oblige with answers!) such as, “How could I be so stupid as to run without sunscreen yesterday afternoon?!”

Fearing getting behind with workouts is common among newcomers to any sport, but it seems to be especially common among both newbie and veteran endurance runners and walkers, perhaps because training schedules are typically very long and methodical — as in “Do this in week 1. Do that in week 2. … Do something else in week 26.” While it is true that most of us cannot train at the last minute to run or walk a marathon or half marathon, it is also true that a missed workout here or there has little to no effect on our overall success.

If you can learn to forgive yourself for these activities, then you can liberate your happier you.

Beyond this, you must…

Limit Your Whining!

The Law of Attraction says that we become what we think about — and that includes what we whine about!

It’s worth separating whining into two categories:

• External whining
• Internal whining

External whining — or vocalized whining — is very easy to spot, if not in ourselves then at least in others. We all have heard “He [or she] whines too much!” about some runner or walker after a long group-training session. And we all know to stay away from that person on our next group run or walk unless we want to descend into his or her pity-party.

Internal whining — or silent whining — is more difficult to spot because self-awareness about one’s thoughts is not something that most of us have been taught, but stopping it may be even more powerful than stopping external whining. Why? Because the self-talk of internal whining is corrosive to our unconscious minds, which consume our whines and make them unconscious rules to protect us from further hurt.

When we persist with whining about how badly a run or walk went, about how we had to miss a workout day, or about how we wish that things were better, we activate the Law of Attraction against us. This includes:

• Attracting more thoughts — vocalized or not — that are whiney
• Attracting other situations that prove that we are victims and have the right to be whining
• Attracting other people — athletes or not — who are whiney, too
• Attracting people who expect us to be unhappy … and who can get upset when we are happy instead!

So how do we reduce or eliminate the whining?

When it comes to external whining, you may want to engage your spouse, partner, or close friend to catch you when you whine — in other words, when you play victim — about your endurance running or walking. For example, my wife is very good at catching me when I start to whine after a “bad” run, and this can stop my external whining in its tracks.

When it comes to internal whining, you must rely on yourself to catch it. There are many techniques to notice one’s thoughts. One of my favorites is The Sedona Method.

Skipping a Workout

So let’s get back to what triggered me to write this article:

the many tweets seen recently about skipping workouts!

Look, I know that skipping an endurance workout can feel like the end of the world. I’ve been there and done that. But I also have plenty of finisher shirts that prove that missing a workout here or there makes no difference in the long run — at least not for most endurance runners and walkers.

Sure, if you are an elite athlete, then each workout may be absolutely crucial to your winning a race versus coming in second or not even placing.

But most of us, by definition, are not elite athletes. And I would hazard a guess that even elite athletes can — and should — miss a workout on occasion.

Sometimes missing a workout means saying no to the workout in favor of something more important, such as a child’s or grandchild’s birthday party.

Sometimes you may have to miss a workout because you need more rest, you are injured, or it is “too damn hot” (or cold) outside.

And sometimes missing a workout may be the equivalent of taking what the comic strip Bloom County once called a dandelion break.

Most important, missing a workout can become a necessity that is obvious, but only if you pay frequent and close attention to how you feel.

Your Mileage May Vary

You may have gotten other ideas when you saw this “Be kind to yourself.” advice. And I would love for you to share those ideas with everyone here.

What does “Be kind to yourself.” mean to YOU as an endurance runner or walker?

Please leave a comment. I would love to get your perspective!

photo credit: Nina Matthews Photography

Regrets and happiness do not go together, including for endurance runners and walkers.

The word “regret“ – the roots of which are the prefix “re-” and a Germanic word for weeping — means sorrow for what has been done or not been done.

And sorrow is the antithesis of happiness.

So I have a question for you:

What Regrets Do You Have
as an Endurance Runner or Walker?

I started thinking about this recently after reading an article by Bronnie Ware, an Australian singer/songwriter who worked for many years in palliative care.

Her “Regrets of the Dying” article enumerates five common regrets that she observed among people close to the ends of their lives.

I believe that these five common regrets can teach us a lot about how to be happier as endurance runners and walkers.

So let me quote each regret from her article and tell you some lessons that I get.

I then will ask you what YOU take from these regrets and how they can help you to be happier with your endurance running or walking.

Five Common Regrets,
and What We May Learn from Them

1. “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”

The lessons that I get from this include:

• If I have a hunch to sign up for a race, then I should do it.
• If my friends think I’m weird by completing marathons, half marathons, or other endurance races, then I should not try to change their minds but I should also keep doing what I am doing.
• If my body tells me not to work out today, then I should ignore my training schedule for the day.

2. “I wish I didn’t work so hard.”

The lessons that I get from this include:

• If I sacrifice all participation in a sport that I love for the sake of my job, then it is a mistake.
• If training “hard” means ignoring the friendships of fellow runners or walkers, then it is a mistake.
• If I become so obsessed with my training and racing that I ignore the needs of my family or even my own body, then it is a mistake. 

3. “I wish I’d had the courage to express my feelings.”

The lessons that I get from this include:

• I should not let others talk me into a race that does not feel right for me.
• I should be open with my coaches and training partners about my training.
• I should not sugar-coat my reaction when I am disappointed with a race or training session, but I also should not hide my excitement when I am especially pleased with my performance or some other aspect of the race or session.

4. “I wish I had stayed in touch with my friends.”

The lessons that I get from this include:

• If I have a choice between training with a friend and training without a friend, then I should choose the former.
• Training and racing with friends will teach me more about relationships and love (not to mention about training and racing) than will training and racing on my own.
• Endurance training and racing is as much about others as it is about me.

5. “I wish that I had let myself be happier.”

The lessons that I get from this include:

• Being unhappy today leads to regret tomorrow, which equals unhappiness tomorrow.
• I have a duty to my future happiness to be happy NOW with my endurance training and racing.
• Being happy now is as simple as LETTING myself be happy now.

Share Your Wisdom

So now I invite you to join the conversation by sharing your wisdom about regrets and happiness.

• Do any of these five regrets resonate with you?
• What regrets have you had about your endurance running or walking?
• How did you “catch” yourself regretting something?
• What did you say or do to eliminate a regret?
• How has your happiness level changed as you have let go of regrets?

Post a comment below. I would love to get your perspective!

photo credit: andronicusmax

Here are 11 predictions for 2011 related to endurance running and walking.

If my predictions come true, it definitely will be an interesting year!

1. A new marathon world record for men or women will be set.

According to Wikipedia, the latest two men’s world records were set in 2007 and 2008 (both by Haile Gebrselassie), and the latest two women’s world records were set in 2002 and 2003 (both by Paula Radcliffe). So 2011 would mark three years and eight years since the latest men’s and women’s records, respectively, were last set.

Why It’s Interesting: Ryan Hall, who is the first American to run a half marathon in less than one hour, has predicted that the two-hour barrier for the marathon will be broken. Each new men’s record puts the world record closer to that two-hour barrier.

2. More races will go to a lottery system.

Organizers for the Chevron Houston Marathon in the summer of 2010 announced a lottery system for its event on 30 January 2011, claiming that this would be fairer to potential registrants after the experience of selling out the 2010 event in only a few days. In apparent response to negative reactions by many (as in, “This is not the New York City Marathon!”), organizers scrambled to announce that multi-year Houston veterans would be automatically accepted. But organizers kept the lottery in place.

Why It’s Interesting: Many runners and walkers are accustomed to no lottery system for many marathons and other endurance races. So expect complaints when their favorite race goes to a lottery system.

3. Barefoot runners will become less barefoot.

One of the chief arguments for barefoot running is that it puts the body in a more natural, less-injury-causing position at foot strike. But many people who are new to barefoot running quickly discover that there are many surface hazards — glass, nails, etc. — for which the simplest protection is some sort of covering over the feet (even if that covering is a barefoot-style shoe), NOT constant vigilance by the runner.

Why It’s Interesting: Barefoot-style shoe sales should increase as those barefoot runners who incur surface injuries decide that they need SOME sort of protection on their feet (just as many people who do manual labor wear gloves to protect their hands).

4. Non-barefoot runners will wear lighter shoes.

As more runners become aware of the barefoot-running trend and what it implies in terms of foot strike, more runners will ask for shoes with less heel cushioning and therefore less weight.

Why It’s Interesting: The heels of running shoes will drift toward less stability, and this will make walkers think a second time about wearing running shoes for walking, which usually involves landing on the heel.

5. Hydration will become more scientific.

Hydration has one of the biggest impacts on the performance of an endurance runner or walker. Recognizing this, Cambridge Consultants recently announced that it would be demonstrating at the 2011 Consumer Electronics Show a futuristic water bottle that will let a user know whether he or she is becoming dehydrated.

Why It’s Interesting: Although many endurance runners and walkers know the tip to consume in fluid ounces the equivalent of the weight lost in weight ounces, this tip relies initially on several weeks of weighing oneself as soon as possible after a long run or walk has occurred so as to develop a sensitivity to becoming dehydrated. If hydration monitoring becomes more scientific, this approach could revolutionize hydration in a way similar to the way that constant monitoring of the heart has revolutionized runners’ and walkers’ knowledge of their aerobic capacity.

6. Hydration devices will become more popular.

The news about the hydration-sensing bottle from Cambridge Consultants in 2011 will re-energize the discussion about and attention to the need for adequate hydration. This will cause more runners and walkers to pay closer attention to the hydration devices on fellow athletes and lead to greater sales.

Why It’s Interesting: There has not been a breakthrough in hydration for endurance runners and walkers since the invention of the hydration belt. Although hydration packs can hold at least two times more fluid than hydration belts, many runners and walkers do not like the weight of packs on their shoulders and backs. But longer distances demand more fluid, so look for at least one manufacturer to increase the fluid capacity of its hydration belt.

7. New fund-raising records will be set by races.

Everywhere you turn, you see endurance races raising ever-increasing funds for charities. If my prediction holds true that more marathons and other endurance races will switch to lotteries, then there should be a concomitant rise in charitable fund-raising as these same races offer charity slots for guaranteed registration.

Why It’s Interesting: The book Generations predicted in 1992 that the USA would enter a new “civic” cycle in 2003 and that it would take until 2010 for most Americans to recognize this cycle. Because this cycle is marked by more social cohesiveness, one could expect charitable giving to rise during the cycle.

8. Step beepers will become more popular.

A step beeper lets you set a repeating, audible cue with a rhythm that matches your cadence. For example, if you want to run at 185 steps per minute, then you can set a step beeper to beep 185 times per minute. Because the beeping from a step beeper usually draws attention from other runners or walkers, it effectively advertises itself.

Why It’s Interesting: As more runners and walkers wear step beepers in endurance races, expect confusion and irritation as multiple step-beeper wearers run or walk by one another.

9. Runners and walkers will become more cellphone-safety-aware.

A spokesman for the cellphone industry has dismissed the need for a cellphone-safety campaign for pedestrians. But growing evidence suggests that there is such a need. And this explains why I launched SpryFeet.com’s “Alert and Alive” pledge campaign a few months ago to urge runners and walkers to practice cellphone safety on the road or trail.

Why It’s Interesting: Unfortunately, if more runners and walkers are seriously injured or killed as a result of lack of safety with cellphones, then the cellphone industry may have to reverse itself publicly.

10. EFT will spread among runners and walkers.

EFT is the acronym for Emotional Freedom Techniques, an energy-psychology discipline that some call meridian tapping or psychological acupuncture. Although still considered to be experimental, there is growing awareness about EFT, which can help users to overcome physical as well as emotional pain, through movies such as OPERATION: Emotional Freedom (about using EFT to treat post-traumatic stress disorder (PTSD) in combat veterans). And this growing awareness is bound to spread to endurance runners and walkers.

Why It’s Interesting: Nobody has yet applied EFT to endurance running or walking to any significant degree.

11. Knowledge of epigenetics will make endurance running and walking more popular.

“Why Your DNA Isn’t Your Destiny” — about the burgeoning scientific field of epigenetics — was the cover article for a January, 2010, issue of Time magazine. As explained in the article, “patterns of gene expression are governed by the cellular material — the epigenome — that sits on top of the genome.” And the Time article explains well how epigenetics has fascinating implications for how our behavior today can possibly affect our offspring for generations to come.

Why It’s Interesting: As more people understand the implications of epigenetics, they should feel more compelled to take better care of themselves — both physically and mentally. And this bodes well for a rise in popularity of endurance running and walking.

What are your predictions? Please leave a comment here. Thanks!