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Running Procrastination: This is What Stops Runners from Training for Their First Marathon

Running Procrastination: This is What Stops Runners from Training for Their First Marathon

So you’ve decided that you’d like to run a marathon…at some point, at some time. But it hasn’t happened yet.

You can’t seem to get the race off your mind. Each year, the idea arises, and you entertain it for a short amount of time. Then you talk yourself out of it, listing a series of reasons why the goal is absolutely impossible.

If you’ve been dreaming of crossing the finish line for a while, here’s what may be preventing you from forging ahead with your marathon training.

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1. The Distance is Intimidating

Yes, it’s terrifying: 26.2 miles. You get exhausted just thinking about the distance. If you’ve never run a 5 km race, a 10 km race or a half marathon, the full marathon is most likely too big of a jump. But if you do have those miles under your belt, there is probably something else stopping you from starting your training today: fear. Part of you jumps at the idea of signing up for the next marathon, but another part of you – a much quieter, yet more powerful part of you – whispers “NO, Don’t do it. It’s not possible. You can’t run that far. You’ll never be able to do it.” Then, fear and insecurity keep you frozen in your tracks. What if you decided that running a marathon might be possible? What if you gave yourself some credit for past distances that you have endured? If you considered these possibilities, your ability to complete the distance might not seem quite as daunting.

Once you start believing that mastering a marathon is possible, everything else will fall into place. At that point, you can begin thinking about what enabled you to achieve your past long distance runs. Was it a supportive running buddy who ran by your side? An upbeat 130 BPM soundtrack? Running on a scenic trail? There are ways to make your workouts easier to conquer. It may mean training with a group, rewarding yourself with a protein shake after your run, or going for a regular massage to relieve muscle tightness. When you enjoy your running experience, the longer distances will be less overwhelming.

2. There’s No Time

You’re busy. You’ve got work, commitments, countless priorities and barely any time for yourself. It may not seem like the right time for you to run a marathon: you may be getting married, moving, raising a child or working long hours. Yet it also could be exactly the right time for you to lace up and hit the pavement. If running a marathon is something you can’t shake, it may be time to change your belief that there’s no time for running. If you’re ready to commit to making running a priority, you WILL make time for it, no matter how many daily meetings you have or how many e-mails flood your inbox.

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After you’ve made up your mind, there are little things you can do to adjust your schedule and make time for training. You can trade up your night out for a run with a friend, go to bed early and get up for morning runs, turn lunchtime into a workout, or hit the gym on your way home from work. Training for a marathon requires some consideration about how you will organize your time to fit in three to six runs each week; but it doesn’t mean overhauling all of your other commitments. Once you decide that running your marathon is mandatory and not optional, time will not be a barrier.

3. Injury Is a Possibility

There’s a chance that you will injure yourself when you are training for a marathon… but if fear of injury is preventing you from taking your next step, it may pay to ask yourself, “Am I focusing on what may go wrong?” There’s a certain amount of risk involved with every new activity you take on. It’s up to you to measure the risk, learn how to minimize the risk, and decide whether or not you want to go ahead full-force. If you decide to take on a marathon, you’ll have to learn how to be okay with the aches and pains that come with the journey. There will be mornings when you have to rest instead of run. There will be weeks when your joints may hurt. Injury could happen… but it’s up to you to decide how much time you spend worrying about it.

Once you shift your focus from the “what if’s” to the “what’s happening”, you can educate yourself on how to prevent injury and recognize warning signs so you stay healthy. You can learn about the most common injuries that runners experience (shin splints, muscle pulls, runner’s knee, ankle sprains…), and the proper treatment (icing, stretching exercises, rest…). You can incorporate strength training into your workouts, allow time for recovery from long runs, correct your form and make a commitment that you will not push through an injury. At the end of the day, if you want to get running, get informed and then let go of your fear of getting hurt.

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4. Marathons are Only for Serious Runners

Running burns, it’s hard, and everyone seems so much better at it than you, right?  Chances are, you’ve had repeated qualms about your running ability… to the point where you’ve told yourself and others “I am not a runner,” “I don’t have a runner’s body” or “Running is just not my thing”.  News flash: you are a runner if you think like one. Thinking like a runner means telling yourself, “I can get through this workout.” It means saying, “I know I can do this if I commit to it.” Thinking like a runner means adjusting your thinking ever so slightly so you are instead thinking, “I may not be a professional runner, but that won’t stop me from RUNNING!”

Besides, when you train for a marathon over 15-20 weeks, your body gradually changes through endurance, speed, strength and tapering. Over time, your body can take on more, and your runs become easier as you get into race shape. Try it: If it hurts to run three miles, try running three miles every day for one week straight. You are guaranteed to feel a difference once the week is over. As you find your running rhythm, you will begin to enjoy running more and more. You will find that running helps you let off steam and feel hugely accomplished. You may even start to look forward to early morning wake-ups, sore muscles, and those long, slow distances. You may not feel like a runner just yet, but by the time you are through with your training, you WILL BE ONE.

Training for a marathon requires an unbelievable amount of mental and physical energy and dedication. If you’re wrestling with your decision to run a marathon, you may want to re-examine your thinking… it may in fact be the only thing holding you back.

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Featured photo credit: Female runner lacing sport shoes before training/ Dirima via shutterstock.com

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Last Updated on October 18, 2018

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

Now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

    Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

    Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

    Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

    Intermediate workout for men

    This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

    This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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      Day 1: Chest, Shoulders and Triceps

      Chest

      Triceps

      Shoulders

      Day 2: Back and Biceps

      Back

      Biceps

      Day 3: Legs

      Quads, Glutes and Hamstrings

      Calves

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      Day 4:  Shoulders, chest, and Triceps

      Chest

      Triceps

      Shoulders

      Note:

      Every second week superset bench press and dumbbell flys.
      Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

      Day 5: Back and Bis

      Back

      Biceps

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      Advanced Workout Routine For Men

      Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

      It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

      Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

        Day 1: Chest & Back

        • Barbell Bench Press – work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Incline Dumbbell Press – 3 sets of 6-8 reps
        • Dips – 3 sets of 6-10 reps
        • Pullups – 3 sets of 5-8 reps
        • Pendlay Rows – 3 sets of 6-10 reps
        • Pulldowns – 3 sets of 6-10 reps

        Day 2: Legs

        • Squats: work up to a 5 rep max for the day
          • Set 1 at 50% – 1 set of 5 reps
          • Set 2 at 60% – 1 set of 5 reps
          • Set 3 at 70% – 1 set of 5 reps
          • Set 4 at 80% – 1 set of 5 reps
          • Set 5 at 90% – 1 set of 5 reps
          • Set 6 at 100% – 1 set of 5 reps
        • Leg Press – 3 sets of 6-10 reps
        • Stiff-Legged Deadlift – 5 sets of 5 reps
        • Hamstring Curls – 3 sets of 6-8 reps
        • Calf-Raise – 5 sets of 10 reps

        Day 3: Shoulders & Arms

        Day 4: Rest

        It’s your rest day. Rest your muscle to prepare for the next round of training.

        Day 5: Chest, Shoulders, & Triceps

        Day 6: Back & Biceps

        Day 7: Legs

        Final Thoughts

        So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

        Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

        Featured photo credit: pixabay via pixabay.com

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