My Experience With Staying Positive

         As athletes, we all have those bad days. The days where we have a terrible practice or race. The days where we are so tiered that we just want to give up and head home. The days where we are so nervous for the big race, that we question why we put ourselves through the pain that comes along with the sport. The days where we wish that we were not runners. 

         Everyone has had these days and been subjected to these negative thoughts (or at least everyone I run with) but that is why it is so important to push through and get to the rainbow on the other side. Running is a very mentally straining sport, and one must either enjoy the sport enough, or be competitive enough, to overcome this challenge. In a past blog of mine (http://alikhsblog04.blogspot.com/2015/10/having-positive-attitude.html) I talked in simple terms about the importance of staying positive. In this blog, I am going to talk about how I overcame part of the mental struggle that accompanies races; however do keep in mind that there is no simple cure to dealing with nerves or racing, and I still have my bad days. 

        My freshman year cross country season was a major adjustment for me. I did not run cross country in middle school, so not only was my first race of the season my first ever cross country race, I had to run it on varsity! That was quite a daunting task for me to say the least and I was terrified that all of the big mean juniors and seniors would blaze ahead of me and leave me in the dust! I don't remember exactly how my first race went, but I remember that it was not nearly as horrible as I thought it would be. This fact however, did not prevent me from being so racked with nerves my entire freshman season that I was practically in tears before each race. Clearly, this was neither healthy nor enjoyable. My sophomore year was a bit better in regard to pre-race nerves, and this past season was even better.  I think that I have finally pinpointed what has made my junior year so much more enjoyable and equally as successful for me as my freshman year. 

         My junior year, I completely changed my outlook on running in general and decided that I was going to have more fun throughout the season and be less competitive and strict about it. This meant to me that I would relax more when it came to forcing myself to drink the exact recommended amount of water or get the exact recommended amount of sleep. When I had to skip a practice for another commitment, I did not fret it and ran when I could by myself. When it came to racing, I took a far more relaxed approach. I told myself that whatever was going to happen will happen, and all I can do is try my best. Tearing myself apart at the end of the race was not going to help anything, and it only made me feel worse, so I always capitalized on the good parts of my race. I came to the realization that how well I do running in high school is not going to affect my future career or family, and though this seems counterproductive to success, I took on the mentality that it truly doesn't matter how well I do in any given race at all. 

         Now this is not 100% true, ones success during high school can help them get a scholarship in college, and it probably matters a lot to themselves and their coaches and teammates, but to me, it was a far better mentality to have than my freshman year. During that season, I worried way too much about how well I would do each race and put way too much pressure on myself, which was probably mainly due to the fact that I was a freshman and my sister was a very good runner whom I wanted to be as good as. My junior year however helped me have more fun in my season because I let go of most of the burden I had felt. I mean honestly, if you are not enjoying your life and the activities you do, then what is the point? 

         Not only was I enjoying myself more, I also had a very progressive and successful season for me. That may seem strange seeing as I took a less competitive approach to the season as a whole, but I still tried my absolute best each race, I just put less pressure on the outcome of the race and raced for fun. This released me of the fear that accompanied failure and helped me to go out and race for myself, which ultimately worked best for me. This mentality might not be the way to go for everyone, but if you are one that had above average pre-race jitters, just remind yourself that the outcome of the average race is not a life or death situation and try to have more fun! You never know, worrying less could help you feel free and achieve more in the long run!

A Few Friendly Reminders

Sometimes we all need to take the time to google "running motivation and inspiration". Here are a few quotes I found, because if they don't motivate you, at least they will make you laugh!

Stretching

Lets do a quick little quiz. Shall we?

Q: You are getting ready to run and just changed into some athletic clothes. What do you do next?

A: Stretch

Q: You just finished your run and walked over to your kitchen to grab a water bottle. What do you do next?

A: Stretch

Q: You are sitting at your desk and your hamstring is feeling a little tight. What do you do next?

A: Stretch 

Okay, I think you get the point now. Stretching is a very critical component when it comes to staying active and healthy, but it is often overlooked in the daily life cycle of the average runner, or all athletes in general for that matter. 

Stretching can relieve that seemingly ever present soreness that permeates through your body the day or two after a particularly taxing workout. It can also be a relaxing way to unwind and care for your body after pushing it to the limit. If the comfort that stretching brings is not enough to get you to consider taking the time to stretch, how would you like spending seven weeks of your already short season on the sideline? Stretching is a very easy part of living the anti-injury lifestyle and can help keep you injury free so that you can reach toward your goal of having a successful and complete season, no matter what sport you are in. Injuries are the unfortunate byproduct of competitive sports, and nothing can ensure that you can be 100% injury free, but why wouldn't you want to take any precaution you could against cutting you season in 1/2 (or worse depending on the injury)? Everyone has a predisposed illusion of how their season will go before it starts, and I have a lot of confidence when I say that I don't think being injured is a part of anyone's plan. 

There are few excuses when it comes to not stretching. I mean really, it takes around five minutes tops to quickly run through and release the tension in each part of you leg, so don't say that you are too busy! Think about this the next time you are chilling on the couch after school/work eating some cheerios and watching Grey's Anatomy (fortunately stretching is one of the few tasks that can easily be done while watching McDreamy dissect an inoperable metastatic brain tumor from a 7 year old boy). So unless you are medically unable to pull back your leg a little until you feel the tension, stretching can only be beneficial, as long as you do not force the stretch too much, because that can be harmful. I suggest just pulling back until you feel the stretch, but do not go until you feel too much discomfort or pain, a little stretch is just fine and people are at a spectrum of flexibility. 

If you still aren't certain whether or not you will stretch before and after your next run, take the time to look at these websites to discover some of the logical reasons why stretching is a nearly essential part of the process that keeps your body active and healthy. These websites can also give you a few stretching tips. 

http://www.fitday.com/fitness-articles/fitness/cardio/the-importance-of-stretching-for-runners.html

http://www.healthline.com/health-slideshow/essential-runner-stretches#1

Choosing the Right Shoe for You

        Running shoes are a very critical tool in the health and success of runners, and though I realize that everyone reading this has probably heard a lot about running shoes and how necessary choosing the right one is (and if you haven’t, you have probably deduced this fact on your own), I just wanted to quickly put my two cents in.

        There are many different types of runners out there, for example: there are the pronators, the supinators, those who want more support, and those who want a more barefoot feel as they run. However, no matter what a runner’s goal of form is, it is important that they find a shoe that fits their needs. Going to a store with professionals can be a great way to start off this search. Many running shoe stores have people that will help those in need find the most comfortable and successful shoe for them.

        Another critical thing to mention is the importance in knowing how long your shoes will last. Wearing out shoes can lead to injury and discomfort, however, running shoes are expensive and you want to make sure that you can get every dollar of use out of them. Keeping a look out on how worn down the soles of the shoe are and paying attention to the comfort and aches of your body are the main factors in determining when it is time to ditch the shoes. Professionals at many sporting goods stores are also willing to help you if you are having trouble determining if the time has come.

      In conclusion, please remember that no matter what, not every shoe will always work for everyone, and finding the right shoe can improve the comfort and health of the runner.

The Dreaded Side Cramp

       For many with a sensitive or moderately-sensitive stomach, like me, running in the morning can often propose a difficult problem. It forces you to find something to eat that gets your metabolism going, stops the grumbling stomach, and gives you energy for the upcoming run and day. However, finding the right breakfast is not as easy as one might think. If you eat too much or something that is too heavy, you have to carry it around with you on the run, making you feel sluggish and often times giving you a mild case of the stomach cramps. Side cramps are absolutely no fun, you can take it from me! Side cramps force you to deal with them usually the entire run and make it rather uncomfortable to breath, because every time you inhale a pain stabs you in the side. At the same time though, they are such a mild issue that you usually feel compelled to bear through the discomfort and not complain. So overall, eating too much right before a run may tame your loud stomach, but is it worth the heaviness and semi-twisted feeling in your gut? That is the question, because eating too little is not much fun either.

        If you are one who decides on the option of not eating breakfast, you face very different issues. The most annoying and obvious of these issues is that if you do not eat enough, you are hungry the entire run, which is clearly not a good feeling (I know, I know, I told you it was obvious)! This hunger feels even worse during a morning run because you have to deal with the fact that your metabolism is not warmed up and running yet after resting for the last eight or so hours of your body’s inactivity during sleep. In addition, running on an empty stomach can almost make it seem as if your gut is eating itself (this is clearly WAY over dramatic but you get my point). This feeling comes from the fact that running is making your hibernating body burn calories even faster than it normally would on an empty stomach.

       The solution to this problem is one that everyone needs to take the time to experiment and figure out for themselves. I generally opt to eat a less extensive breakfast before I run because my stomach is more sensitive, this usually means that I pick up a banana to eat on the way to practice. My friend however, is so hungry in the mornings that she practically eats a four course meal and is completely fine during the run. Whatever works for you is the right thing to eat, you just have to know your body and the way running and food affect it. 

Similarities Between Show Choir and Cross Country

        Show choir and cross country may seem like they are from two completely separate spectrums of the school extracurricular universe, and they are in many ways. Cross Country is in the athletic galaxy and show choir is in the arts galaxy, but they are similar in a few key ways.

        Both show choir and cross country involve the idea that the performances of individuals come together in end to determine how well the group does as a whole.  In both cases the performers/competitors do not necessarily interact with each other throughout the whole competition. When you are on stage competing for show choir, the judges are looking at all 40+ members of the group as a whole and seeing how the individuals and different vocal parts blend and sync together. In other words, performers are meant to add to the overall appearance and sound of the group and try not to stick out too much, except of course in the case of a solo. Everyone does their own performance and tries their best but strives to match the intensity of sound and cleanness of choreography as the person to their right and left. In cross country, the individual success of each member all add up to the grand total of the teams score; so while each person on the team is pushing themselves to run their best and is not extremely worried about everyone else on their team, in the end they want everyone on their team to do well so that when their efforts come together, they can discover that they have been successful as a whole.

        Cross country and show choir also share in common the fact that they involve a cognitive focus on breathing during the competitions. Though this might seem a little far fetched, I have certainly found this to be true in my experience. In regard to running, many focus on their inhaling and exhaling with the pace of their footsteps. This helps ensure that they are not breathing too quickly or deeply and can help prevent injuries (I will go more in depth on this topic in an upcoming blog). Whether a certain runner concentrates on how they breathe during a race or not, breathing it is clearly an important aspect of running (and life in general, but you know what I mean). In the show choir universe, breathing is highly regulated and planned out during a performance. One must breathe during the rests of a song and concentrate on inhaling enough air so that they can have enough juice to belt out the next few words before the next rest.

        In an attempt to add a few other, simple points of comparison I would like to make light of the fact that show choir and cross country also involve competitions in which a large number of schools compete against each other. In addition both activities involve a huge amount of time and preparation to be at a competitive level. Runners train for years to reach their prime level of fitness and success, and show choirs put countless hours in to learning the dynamics and diction of a song as well as cleaning and altering choreography.  

       My point in sharing all of this is to prove that although two activities may seem completely different from one another, all extracurriculars are important in their own ways, and they all share a level of competition and respect that brings them into the same universe. All activities should all be seen as equal in regard to the worth and talent of the participant, because every extracurricular is a huge part of the daily life of someone. 

The Misconception of the Female Athlete

        Society has viewed women throughout history as the weaker of the two genders, and people use all sorts of arguments to defend this line of thinking. Proponents of this notion claim to justify their view using everything from God to biological differences, but as any independent and ambitious girl knows, the notion that women cannot be strong, feminine, and intelligent is crap.

        Some people in society (and I am not talking about everyone or anyone in particular) feel that women do not have the ability to push through the pain as well as men, or are not capable of being as intense of athletes as men. In other words women are sometimes thought of as less legitimate athletes than men. They feel that we should not be competitive and offensive, they feel that we should be vulnerable and bow down from a challenge. They feel threatened when we do not. 

          I want to make two components of my view clear right now, the first is that I realize times have changed, and women’s sports now receive far more respect than they did in the days of the 91’ World Cup when the US Women’s Soccer Team won and came back to the United States to find that their accomplishment had not even been aired on any television station. They received no recognition for being the best team in the nation. However there is still a discrepancy between men and women in modern day sports, for example, the men’s national team in the World Cup earlier this year received more money for not making it to the quarterfinals than the women did for being the champions of the nation once again.

          The second point that I want to clarify, is that I am not denying that men are not biologically more adapted to generally perform better than women. I am not saying that every man is better than every women at sports, I would like to see 99% of the male population go against Serena Williams in a match and last two minutes, but the best males are better than the best females when it comes to their maximum capability of strength and speed. This fact has its basis in science, but that is not to say that there are not exceptions, it is biological and stems from simply the amount of testosterone one has versus estrogen. However, the things that define what make men men and women women do not determine the value of them as athletes. 

          My point in writing this blog today is simply to state that women can be just as intense and successful as male athletes in their own right and that they should not be counted out just because of their gender and the air of vulnerability surrounding them. I didn't mean to turn any heads or offend anyone, this is just my point of view on an ever present topic in the context of feminism in sports. 

Fun Runs

       With the Cross Country season over, fall is a great time of year to go out and participate in some of your neighborhoods fun runs! Many communities have several throughout the year, and they are usually packed with runners of all levels, so they can be a very enjoyable, noncompetitive experience. After a season full of races and competition, many high school cross country runners may feel the need to be reminded why they run in the first place, because let’s face it, racing is anything but “fun”. That is why fun runs are a great way to get in touch with the joy that running can bring and allow us to immerse ourselves once again in the simplicity of exercising and running free without any expectations or obligations. 

        Two weekends ago, a few of my friends and I participated in our towns "Costume Run". This particular race has taken place for the past few years and is certainly not your average race, because all of the participants dress up in whatever creative costume their imagination can come up with to run in! We parade around downtown covered in makeup, wigs, and spooky cloths. We probably look like quite a spectacle to the uninformed, unsuspecting bystander! My friends and I dressed up as the Ninja Turtles (I was Michelangelo if you were wondering) and entered ourselves in the costume contest before the race, which we sadly did not win. Our day soon improved though as the race started and ended, and we were in first place! To be fair though, most of the participants were not there to compete and run, but that is the beauty of fun runs: all levels of runners are out together. Fun runs are also full of surprises and little tasks at every turn that one must complete before they can advance and are simply meant to get people to be active and enjoy themselves!

         I’ve said it several times and I’ll say it again, fun runs are created to be just that: Fun! This logic, though simple, can be quite refreshing to those of us who have spent the last 5 months of our lives training for the sole purpose of competition. We work to get our bodies in the best shape possible so that we can be as fast as possible, and that is not always an easy or pleasant task, which is why I find that it is vital to take the time to go out and run for pleasure every once in a while with no goal in mind of training or success. 

Cross Training Introduction

Over the next couple of months, my blogs will begin to be a little less about running, and a little more about what you can do to stay fit and active during the winter that will act as a supplement to running. I personally enjoy cross training and feel that it has had benefits on not only my training and speed, but also on my overall heath.

For the past two years during the winter off season, several of my teammates and I have done Cross Fit 2.2., which is essentially a program that works more on weightlifting and agility than running. Cross Fit can be a good way to tone your muscles and gives you an opportunity to stay fit in the warm indoors. This year though, my teammates and I were considering just getting a gym membership and meeting up after school. This gives us a little more flexibility over not only when we decide to make a trip to the gym, but also over what we do once we are there. CrossFit was a highly structured program that was great for building muscles evenly throughout the body, but did not seem to be targeted toward runners, so I will be interested in the opportunities that gyms have in regard to experimenting with new machines and workout routines that you can decide for yourself. As a side note, the gym also has an indoor track that we can run on when the weather outside is just a little too impenetrable, allowing us to continue building our endurance and preventing us skipping out on running altogether.

             I will try to blog about my experiences weightlifting and eventually the effects it had on my track season in the spring. But for now, the next few weeks will be mostly about some tips I have acquired at the gym, information on different types of weightlifting, and how to keep motivated to train during the winter. So stay tuned if you are interested in different types of cross training and how it can sometimes build muscle and endurance in ways that cannot be attained solely by running.

Knitting

Knitting might seem like it has absolutely nothing to do with running, and to be fair, it really doesn’t, so this blog is just my attempt at trying to tie in a little hobby of mine with running. Hopefully this blog will give you the inspiration to try something new that might end up making you feel more stylish and warm during your runs this winter.

Knitting is something that I enjoy doing while I am watching TV or listening to music, because I find the constant rhythm of it relaxing. It is also a craft that is actually productive because when you are finished you have a cute product that you can show off.  Most people seem to think of knitting as a pastime for grandmothers who listen to classical music while sitting in a rocking chair and knitting for their grandchildren, but lately this has been changing. Many teenagers have begun taking up knitting, and several of my friends knit as well. People around school always ask my friends and if we can knit them a scarf of teach them how to knit one themselves when they see us wearing ours around school. Scarves are definitely a fashion trend right now, and making your own gives you more flexibility in the style and look of your scarves. Step into any Michaels, Hobby Lobby, or Walmart and you will see a large selection of yarn to choose from, and they are usually at pretty affordable prices that are way cheaper than buying a scarf at a department store.

            As far as knitting and running go, temperatures seem to be dropping ever more quickly, and scarves can be an essential component to making sure you are safe, warm, and healthy this winter. So why not make your own scarf? Make yourself a scarf that you can be proud of and get a lot of use out of at the same time; a truly win-win situation!