Runners and walkers: Do you want to get more joy from your runs? Gratitude is the key. And there are many reasons to feel gratitude during your workouts. In particular, there are many parts of your body for which to feel gratitude. Here are several of those parts of your body along with examples of reasons to feel gratitude for them.

You can feel gratitude while running or walking for:

• the abdominal muscles that protect your back from injury;
• the Achilles tendons that connect your legs to your feet;
• the ankles that flex as you work out;
• the arms that pump in rhythm with your legs;
• the back that keeps you upright;
• the bladder that collects urine prior to disposal by urination;
• the brain that controls your body;
• the calves that move your lower legs;
• the ears that catch the sounds of the people watching a race or of birds in a neighborhood;
• the eyes that soak up all the colors before you;
• the feet that push you forward;
• the hamstrings that play a dominant role in the movement of each leg while working out;
• the hands that wipe the sweat from your brow and that raise the hydration bottle to your lips;
• the hips that aim you in a forward direction;
• the intestinal system that processes what you eat;
• the kidneys that filter your blood;
• the knees that let your upper and lower legs work together;
• the liver that produces biochemicals necessary for digestion;
• the lungs that sustain your intake of oxygen and your release of carbon dioxide;
• the mouth that consumes the food and drink that you need to sustain your workout;
• the neck that supports your head;
• the nose that detects the aroma of intoxicating flowers;
• the quads that play a dominant role in the support phase of the movement of each leg while working out;
• the shoulders that let your arms pump in rhythm to your legs;
• the skin that holds your body together;
• the skull that protects your brain;
• the spine that supports your torso and nervous system;
• the stomach that begins the second phase of digestion; and,
• the sweat glands that lower the temperature of your body core.

You can activate these feelings of gratitude during any kind of workout — solo or group, training or race, day or night. Read and try to memorize this list before each run or walk, and recall as many of the things and reasons listed, so that you can repeatedly prove to yourself that gratitude puts more joy into your workouts!

Joining a group training program for preparing you to run or walk a marathon, half marathon, or other-distance race requires more than paying your registration fee — if you want to get the most out of the program, that is. Here are eight ways to do just that.

Say encouraging words to other members.

Have you ever heard words of encouragement from a coach or a passer-by as you struggled to finish a long run or walk? Do you remember how good that felt? You can “pay it forward” by saying encouraging words to other members as you pass them or they pass you during your group workouts. They will appreciate your encouragement, and you will feel good for encouraging them!

Be courteous to other runners and walkers.

Be courteous to the fellow members of your group program, to members of other group programs that share streets or trails with your program, and to individual runners and walkers who are not affiliated with any group program or club. For example, generally run or walk no more than two abreast, and switch to single-file mode on narrow paths when another runner or walker approaches behind or ahead of you.

Carry hydration during group workouts.

You should not rely on your group training program to provide all the water or sports drinks that you will need during a group run or walk — especially a long one.

Carry money during group workouts.

One of the best reasons to have money with you during a group workout is hydration. If you run out of fluids and you are far from your program’s next water stop, having cash or a debit card with you to buy water or a sports drink at a convenience store along the way could make all the difference in your training that day.

Learn the phrases to say to other members about hazards.

The Law of Attraction says that like attracts like. You can use this to your advantage. Learn the phrases to say to other members about upcoming hazards — such as “Runner up!” or “Curb!” — and they will be more likely to return the favor to you.

Look out for other members of the group.

Beyond announcing hazards to your fellow runners or walkers, look out for their safety by noticing whether their hydration belts are empty or whether they are moving unusually slowly. As with the hazard announcements, you surely would want them to look out for you in this way, too.

Be quiet along residential streets on which you run or walk.

Sharing good stories, which not only can make your workout time pass quickly but also distract you from any aches or pains during a long run or walk, is part of the fun of a group workout. Some stories can stimulate loud laughter or strong reactions that can be heard far away. Being quiet on a residential street early in the morning can help you to avoid running afoul of noise laws. Plus, it is good manners.

Thank your coaches for their support.

If you want a coach to return for the next season, then be sure to let him or her know how much you appreciate his or her supporting you during the current training season!

What do YOU do to get the most…? Please leave a comment here. Thanks!

Joining a group training program for preparing you to run or walk a marathon, half marathon, or other-distance race requires more than paying your registration fee — if you want to get the most out of the program, that is. Here are seven ways to do just that.

Participate in as many group workouts as possible.

There are usually very good reasons why a given group training program follows a particular schedule of workouts. And many programs offer multiple group workouts — such as hill training, tempo training, and long runs or walks — each week. You can combine the benefits of the particular schedule with the benefits of training with others by participating in as many group workouts as possible.

Participate in core workouts or other exercises after group runs or walks.

Just as the group runs or walks themselves are very important to your long-term training, the core workouts, stretching routines, or other exercises offered by your program after each run or walk are very valuable to you, too.

Pay attention during educational seminars.

No matter whether these educational seminars are given before or after your group workout, they can give you valuable information and question-and-answer opportunities that you be unable to find anywhere else.

Linger, instead of leaving right away, after group workouts and post-workout exercises.

This lingering gives you extra time to tap the knowledge and wisdom of your coaches, to start or strengthen friendships with other members, and to find out where members and coaches are going for a post-workout breakfast or other get-together — and get invited to join them for some enjoyable camaraderie.

Participate in social events hosted by your group program.

As with lingering after a group run or walk, attending parties, dinners, and special events hosted by your group program can make a big, positive difference in your knowledge, friendships, and workout motivation.

Carry a cellphone during group workouts.

You never know when you may need a cellphone during a group workout. Two of the best reasons are (a) when you want to call for emergency help and (b) when someone must reach you in an emergency. So carry one with you — in a pocket or clipped to your hydration belt — on each group run or walk.

Program your coaches’ cellphone numbers into your cellphone.

Assuming that you are carrying a cellphone during your group workouts, you should program your coaches’ cellphone numbers into it. This will let you notify them quickly when you are on a group run or walk and notice a new tripping or other hazard or when an emergency arises.

What do YOU do to get the most…? Please leave a comment here. Thanks!

Joining a group training program for preparing you to run or walk a marathon, half marathon, or other-distance race requires more than paying your registration fee — if you want to get the most out of the program, that is. Here are six ways to do just that.

Arrive early for group program’s workouts. Arriving early for a group run or walk will let you find a convenient parking space. It also will let you mingle with coaches and other members, from whom you could learn things and with whom you could develop friendships that you otherwise would not be able to do by arriving late or just in time for the start of the seminar or workout.

Pay attention to announcements made by your program’s organizer and coaches before group workouts.

Your group program’s organizer and coaches are runners or walkers, too. So they appreciate that you want to “hit the road” as soon as you arrive at your program’s meeting location. But they also have important information to share before workouts, such as where the dangerous intersections are, where there are tripping and water hazards, and the latest problem that many members are having and how to avoid it. So pay attention to their announcements as if you life depends on it — because it very well could!

Smile, and laugh.

Seriously, do you want to approach another runner or walker who looks surly or never smiles or laughs? No? The Law of Attraction tells us that like attracts like. So, if you want to attract happy members to your side during group workouts, then smile and laugh before, during, and after those workouts!

Get to know your program’s coaches.

Your program’s coaches have a lot to share, given all the races that they have run, all the injury-prevention and injury-recovery techniques that they have tried, and all the athletic fads that they have followed. Unfortunately, they have relatively little opportunity to share all this knowledge and wisdom through the “official channels” of email messages and pre-workout announcements. But you can still tap this knowledge and wisdom to your benefit by getting to know them outside these official channels.

Learn the names of fellow members.

Just as you want others to remember your name, make an effort to learn the names of fellow members of your group training program. This is a good exercise for your memory, and it may help you to create new friendships, too!

Ask others about upcoming races.

Ask coaches and fellow members about upcoming races for which you are considering registering. What they tell you could be vastly different — and more valuable — than what you read online or in magazines.

What do YOU do to get the most…? Please leave a comment here. Thanks!

Joining a group training program for preparing you to run or walk a marathon, half marathon, or other-distance race requires more than paying your registration fee — if you want to get the most out of the program, that is. Here are five ways to do just that.

Read your group training program’s email messages thoroughly.

Your program’s email messages can be dense. Many email readers today have gotten into the sometimes-useful habit of skimming only the top two or three sentences in an email message. Unfortunately, this habit can be bad for you, too. Many programs’ email messages are packed with information. So, if you are going to skim your group program’s messages, at least be sure to scroll and skim all the way to the bottom of each one. Even better: Read each message thoroughly. You may just learn about a special discount or race registration deadline that you otherwise would have missed.

Regularly read your group program’s website.

Your program’s coordinator may occasionally publish online updates or corrections to the current training season’s workout schedule. He or she may host or have the program’s coaches host an online forum where you can get answers to your own questions and read answers to other members’ questions as well as the latest advice from the coaches. And your program’s website may announce member-only discounts and group social events.

Study the route of each group run or walk before your group workout.

Many longer races can be filled with twists and turns. So studying the route for each group run or walk before your group workout can prepare you well to anticipate those races’ twists and turns. And memorizing a route may save you from a wrong turn — or even getting very lost — in the event that you forget your map or get separated from your coaches and fellow members.

Take a printed map and directions with you on group runs or walks.

Even though you should study the route of a group run or walk, you should also take a printed map and directions with you to consult during the workout. Think of this print-out as a backup for your memory, just as you could think of your memory of the route as a backup when you fail to take your print-out with you to the workout location.

Print extra maps and directions to share with other members before group runs or walks.

It can feel good to give extra print-outs of a group workout’s map and directions to fellow members before your run or walk, knowing that you may have spared them from getting lost. Plus, it can be a great way to start new friendships!

What do YOU do to get the most…? Please leave a comment here. Thanks!

Joining a group training program for preparing you to run or walk a marathon, half marathon, or other-distance race requires more than paying your registration fee — if you want to get the most out of the program, that is. Here are four ways to do just that.

Attend the pre-season seminar for the group training program.

If you have never been a member of this particular group training program, then attending the pre-season seminar will let you talk to veteran members, will let you hear presentations from the organizer and head coaches, and will let you learn the philosophy and approach of the program in a way that you will not necessarily get by reading the program’s website.

If you are a returning member of your group program, then attending the pre-season seminar will let you catch up with returning and long-lost members, will refresh your understanding of the group’s approach, and will give you an opportunity to meet, inform, and possibly inspire prospective members — all of which may inspire you to register again and to pursue new running or walking goals!

Register early for the upcoming training season.

Registering early eases your program organizer’s job of getting a headcount for planning. Registering early removes the “psychic drain” of having to remember to register later. Of course, you could put a reminder on your calendar, but you also could miss that reminder. And registering early may make the difference in whether you have enough members for the group to form, especially when you are involved with less popular programs and in smaller cities.

Review all the hand-outs from your group training program for the upcoming season.

Your program’s organizer very likely does not stuff your registration goodie bag with lots of hand-outs. Instead, to avoid wasting paper and to avoid overloading you with information, he or she very likely will limit your hand-outs to ones that relate to your membership discounts and to things that you absolutely need to know as a new or returning member. So look at every start-of-season hand-out. Otherwise, you may miss important advice — such as where to park your car to avoid getting parking tickets — and valuable group-membership discounts.

Register to receive your group training program’s email messages.

Your program’s email messages can tell you about an upcoming workout’s change in distance from what was published weeks or months earlier. These messages can tell you about last-minutes changes in or corrections to routes. They can share inspiring stories from fellow members, as well as advice from coaches and the organizer. And they can remind you about the dates of upcoming races.

What do YOU do to get the most…? Please leave a comment here. Thanks!

Joining a group training program for preparing you to run or walk a marathon, half marathon, or other-distance race requires more than paying your registration fee — if you want to get the most out of the program, that is. Here are three ways to do just that.

Wear your program’s membership identifier during group workouts.

Some training programs ask members to wear a particular jersey during group runs or walks. Other training programs ask members to wear a colored shoe-tag that is highly reflective on one side and contains emergency information on the other side. Programs may ask you to wear their membership identifiers so that they can quickly identify, account for, and aid all members during each group workout. They may do this to increase publicity for the group, which can raise awareness for a fund-raising cause affiliated with the group or can keep registration fees low by attracting more members. Whatever the reason, support the group that supports you by wearing its membership identifier.

Keep your program’s coaches informed about your goals, progress, challenges, and successes.

Your program’s coaches are not necessarily paid much, if anything, to coach you. But they are runners or walkers just like you. They want to help you to reach your goals, so you have to share your goals with them. They want to know how you are doing throughout the season, but only seeing you every Saturday morning for the group run or walk probably is not enough to tell them your challenges and how you are progressing. So make a point to email them occasionally with your own news. Finally, they thrive on helping others, so be sure to let them know about your successes — such as after you have returned from a marathon that nobody else in the group attended. Which brings us back to your goals: If you tell a coach well in advance about your upcoming race, then he or she may let the entire group know, so that its members can support you and maybe even join you!

Look people in the eye, smile, and wave as you pass their homes during your group workouts.

Imagine stepping outside your home’s door one Saturday morning to discover that there are 100 people running or walking right past your home. Would you feel even a little bit “invaded” by their presence? Probably. So think of the residents of the homes that you pass during each of your group workout. And acknowledge that you are somewhat invading their “space”; just look them in the eye, smile, and wave as you pass them. Who knows? You may hear some encouraging words in return, or you may hear words spoken in anger. Either way, you will run or walk faster!

What do YOU do to get the most…? Please leave a comment here. Thanks!