Exercising, and exercising hard, can be such a roller coaster of emotions.  Some days it’s so easy.  Even the hard parts feel exhilarating as you push yourself to the edge of exertion.  Other days you wonder why stepping out the door ever seemed like a good idea.  This is especially common in running.  A four-mile run one day can be energizing and the same route another day can be so challenging you to question the existence of the Asics in your closet.

In my fitness classes, and when my own runs get tough, I go through what I call a “system check”.  Hard is hard, no doubt.  But sometimes we can’t pin down exactly what is difficult, hurts, or is simply complaining.

Start at the top

Head 

Physically, is my actual head ok?  Is it tingling, pounding or anything else to cause medical concern?  If so, back off.  If not, keep on.  

Heart 

Am I getting strong, solid beats?  Is it responding to higher intensity? Probably the answer is yes.  If it’s fluttering or feeling painful, back off.

Shoulders 

The first thing to tense up while working hard can be our shoulders.  It’s like an instinctual protection of sorts (I’m making this up but it makes sense to me.)  Get your shoulders down.  Take your shoulder blades and press them together and down to the small of your back.  This will open up your lungs and help you relax.  Taking this action will also engage your core, which can help support your efforts.    This is what NOT to look like:

 My best effort at replicating scrunched-up shoulders in a selfie.  I didn’t have any paparazzi following me today to help get a true pic.

Lungs 

In the midst of running, churning out burpees, or cycling up hills, the lungs may start to complain.  Refocus.  Oxygen in, everything else, out. Get your breath under control and often the rest of the body will follow the lead.  This is a learned skill, just as with the shoulders. 

Sides 

Common in running, sometimes we get side annoying cramps, or stitches. These are debilitating and can ruin an otherwise perfectly good run.  The good news is they typically are not indicative of a problem, they just act like they are. Play around with how you can respond to them.  It may be that running slower will work out the side stitch.   Or you may need to switch to a walk/run combo.  Many theories exist as to why they occur and what to do about them.  Find what works for you and keep moving.  They aren’t an excuse to quit.  Typically as you run and exercise more, the frequency decreases…all the more reason to keep going!

Legs 

How are my quads, hamstrings, and glutes?  All functioning?  Sure they’re tired but can they go farther?  I like to tell my students, “just five more”.  Five more burpees or five more seconds of climbing or five more strides will sometimes get you over the hump to want to quit.  

Joints 

These are tricky.  I am not a doctor so if you are at all concerned please get yourself to someone who can diagnose and help.  The general rule is if something is bugging you while you exercise but goes away after, then it’s probably ok.  If the pain lingers, get it checked out.  

Form 

If you’re nearing the end of an intense workout, proper form can suffer.  If we’re running we start to lean over a little and land harder.  In classes the first to go is core engagement and overall awareness of what the body is doing.  Take your focus back to the basics and make sure you look like you would want to if someone was taking your picture.  (Did you just corrected your posture? I did.)

End at the beginning

Mentally, what is my intent for the day?  Will compromising today’s mission effect my long-term goal?  If I’m running, and I back off at first sense of discomfort, I’m never going to train the way I want to race.  Play mind games with yourself.  Ask, “is this what I’m going to do on race day?” or “what story do I want to tell my kids about this run?” or “how do I want to feel when I walk out of class?”  Sometimes we just need to kick ourselves in the butt a little.  

My favorite aspect of a system check is it takes long enough to get my mind off the fact that I’m tired.  Like “five more”, it might get you past the point of wanting to stop or quit and get you to your finish line for the day.  

SaveSave