We've all been there, in a rut, unsure where to go or how to move forward. Sometimes just the motivation needed is goal setting. Having something important to you as a goal to work toward is a great way to push yourself to get shit done. Constantly writing down or seeing your goals will put a renewed perspective on what's important in your life. I have many goals that I keep written on notes saved on my phone. Once or twice a week I'll read over my personal goals to refresh my mind on what I want to accomplish, not just with running and races, but with life as well. Everything you do should be an investment into your future. If you're putting in work and are not gaining anything from it, then it's time to do some reevaluating. Goal setting can be just what you need to wake up everyday determined and motivated.

Here are some of my tips on setting goals:

1. Make them realistic and attainable.

Sure, I would like to be the Queen of Canada.. But we all know that's not gonna happen, nor is it realistic. Having goals that you can accomplish gives you that little push you need to work harder and actually achieve it. I'm not saying make the easiest goals ever, because what would be the point, but instead, make it hard enough that you have to work for it, but it's still attainable.

2. Write it down and keep it organized.

Having a written record of your goals will help you to keep track of them. When I write down my goals, I sort them into long term and short term goals. This helps determine potential deadlines and decide what I want to accomplish within a year or what I want in 2, 5, 10 years etc. My goals that are more easily attainable, such as running a sub 25 minute 5k or only eating meat on Mondays.. These are included in my short term goals, where as a sub 2:00 half marathon or full vegetarian diet would be on my long term list. These are things that will take a bit more work but that can definitely be achieved. Other things on my long term list are races like the Disney marathon, where I know it's not just training involved, but I'll have to save money for a while to be able to afford to travel there.

3. Review your goals at least each month.

Going over your goals is a great way to notice any changes you may want to make or any new goals you want to add. This also helps remind you of where you need to go and what you need to work on to accomplish your goals. For example, seeing my goal of running a marathon internationally, reminds me how important it is for me to save money.. and maybe I don't really need to buy those cute shoes if running that marathon is the bigger picture and my long term goal. Keep focused and on track by refreshing your memory of your goals every month or so.

This is me at the top of Cape Split, had a goal to run the entire hiking trail (just over 16km). This was my first long run. Foggy eh! It's high up just off the water with a magnificent view of the Bay of Fundy (when it's clear skies) and is a gorgeous hike up through dense forest and vegetation.

Funny how I thought 16 km was the longest run ever, where I now have a long term goal of a 50km ultra run. This is why it's so important to review your goals, especially when you accomplish one, so you can move on to bigger things.. Keep making new goals and never stop improving.

4. Work for it!

You're not going to accomplish that sub 2 hour half marathon by sitting your ass on the coach day in and day out! If you know your goals, you've written them down and reminded yourself why they're important, now it's time to put in the actual work. You don't get better at running hills by walking them.. So get out there and climb that damn mountain and accomplish your goals.

This is my dad and I on my graduation day, it took 4 years of hard work to get my nursing degree, but it was definitely worth it. This was such a proud moment in my life, knowing all that hard work paid off. There were times where I having a rough go and thought I would never accomplish my goal and graduate from university, but I stuck it out, embraced the struggle and pushed on. Keep your goals in sight and put in that work, eventually your dreams will become a reality.

Keep setting those goals friends,

The Rural Runner

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We've all been there.. Thinking we could run for thousands of kilometres without a single scrape. Some of us are lucky and never have to deal with it.. And for others.. Well, shit happens. Injuries happen. The running blues happen. It seems like whenever you're not able to run, that's when it's the nicest days out or when you see everyone else out there doing what you wish you could. Not being able to run because of injury sucks. I had to put off training for my first half marathon because of a stress fracture. That injury set me back 6 whole weeks of training... That's right, 6 VERY LONG weeks of rest. I was in denial, I had been working so hard to be prepared that I was so devastated and I almost bailed on the race. The self doubt set in.. "I'll never be ready to run in time" and  "this injury will never heal and I'll lose my ability to run forever!" I know, dramatic right?! I got to the point where I would try to go for a run due to fear of losing my endurance, and just end up exacerbating the injury.

Point is, no one plans to get hurt, but sometimes you've just gotta face the facts and let your body heal to prevent further damage. Let's face it, not every injury is preventable.. But here's some tips to make it much less likely:

1. Take rest days!

I cannot stress this enough. Rest is so important when you're training. If you over exert yourself and try to run everyday, your muscles will not have the time required to recover. They need break periods to grow stronger and that's not possible if they're constantly being overused. Your body will be exhausted and will literally gain nothing from it. Your muscles won't be able to adapt to the stress being put on them and you will more than likely develop microscopic tears and inflammation in your muscles and joints (swelling, pain and redness). Basically.. Overuse = injury!

I know rest days suck, but they're absolutely necessary. Find something fun to do to instead, sightsee, spend time with loved ones, go for a walk.. Just take er easy bud.

This is how rest days are done! #likeaboss

2. Stretch those muscles

Something I advocate for but honestly don't do enough of. I love yoga and it's great for flexibility and muscle improvements, but it's important to stretch before and after exercise as well. Getting ready to go out for a run? Throw some quick lunges, squats, arm circles, etc into the mix. Static stretching is great before a long run because not only will it warm you up, but it'll prepare your body for the work it's about to perform.

Next, just as important and frequently overlooked, do some post workout stretching. Sometimes nothing feels better than stretching out tight muscles after a run. I'm talking holding those stretched for a good 15-20 seconds each. Take some deep breaths, calm the body and let the blood flow. You don't have to be super flexible to stretch, just do it and prevent some injuries and post run soreness.

3. Foam roll

I have a theory that foam rolling is the devil in the form of an oversized hardened pool noodle lookin thing. Yeah, it's a love hate relationship. Foam rolling hurts so good. Do it and you'll understand.. Better yet get your significant other to do it for you, not only will your leggies feel better after, but they'll probably get some enjoyment out of making you squirm.

I know for a fact this is my older sisters favorite pastime. "Stop wiggling and embrace the pain!!" #sisterlylove

4. Yoga

Not only will yoga improve your strength and flexibility, but there's hundreds of benefits. It's so peaceful and relaxing and can help with a wide range of problems such as stress, back pain, headaches, digestion, etc. If you don't know where to start, there's TONS of videos on YouTube. Or grab a friend and hit up a beginner class. Your joints and muscles will love you for it!

Happy to be a self taught yogi (Yoga classes don't work for me, something about being too disruptive, pfft.)

5. Injured already? Don't push it.

This one is a tough lesson for me. I knew stress fractures require at least 6 weeks to heal. It wasn't bothering me after 3.. Silly me thinking I was "magically" healed, went for a run and made it worse. The pain came back almost 2 fold, and prolonged me healing process. It sucks, be patient. I learned that I would rather wait 6 weeks than push it and end up injuring myself more.

Have an injury but are able to keep exercising? Be smart, take the necessary precautions to prevent further damage. Rock tape can be your best friend for pulled/tight/sore muscles. Seriously, I love that stuff. Increases oxygenation and improves mobility of joints and muscle. This tape has held me together for many runs.

There's plenty more ways to prevent injuries that I didn't list, hopefully common sense, eat well, STAY HYDRATED!, stay well rested (6-8hr a night) and keep a clear head (stress=sickness).

Bad luck can cause injuries but stay active to prevent what you can.

Safe running friends,

The Rural Runner

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