Meditation Running: A Guide to Running As Meditation

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Running meditation

Meditation Running

If the idea of meditation running or running as meditation seems like a foreign concept to you, consider the fact that you’ve probably already participated in it. Many of us like to pop in the ear buds and check out while logging our miles, especially for long distances. For some, this is the easiest way to “get through” a workout.

However, the idea of meditation running is not to “get through” your run, but rather “get into” your run. Meditation and running do not have to exist as separate entities. In fact, for those of you who prefer to proverbially “kill two birds with one stone,” meditation running can save time allowing you to benefit from both at once.

 

Running as Meditation

Running as meditation

Pro-Image Event Photography, Boise, Idaho

Running as meditation can turn what sometimes feels like a chore, or something you’re forcing yourself to do, into an adventure. It offers deeper meaning, mental clarity and healing on top of your physical fitness routine. In the state of today’s world, who doesn’t need a little clarity and healing?

If you’ve ever gone out for a run in a new neighborhood or on an especially craggy trail, chances are good that you’ve participated in meditation running. Meditation in itself is not meant to clear your mind, but instead to become present in the given moment. In a new city or on a rugged trail, you must be vigilant and focus on where you are and the ground beneath you. This action causes you to be present in the moment and to concentrate on right now.

This is just a simple and common example of how you may have already used running as meditation. You can set out to purposefully participate in meditation and running, and I will tell you how in the following sections. Of course, distracting thoughts are going to pop up now and then. That’s normal and expected. Acknowledge them and come back to the moment. Put a pin in those recurring thoughts for later, and be careful not to follow them down the rabbit hole.

 

How to Meditate While Running

meditation running

Meditation while running is not necessarily hard, but it may require some practice. This is especially true for those who prefer to zone out with some tunes while running instead of tuning into your zone. The following ideas are a good starting point for learning how to practice meditation while running. Later, I will give you a few more resources to help you use running as meditation.

 

Counting Breaths or Footfalls

Counting your breaths or foot steps can help keep you grounded in the now. Make up a pattern such as a 1, 2, 3, 1, 1, 2, 3, 2 count or count by twos or fives. You can even incorporate counting breaths to footfalls and take note of which foot lands on what numbers each time.

 

Acknowledge Pain or Discomfort

Obviously, intense pain means you should end your workout immediately, but I’m talking about the normal running aches and fatigue that sometimes appear. Don’t ignore these tinges, but don’t focus intently on them, either. This also goes to uncomfortable or stressing thoughts. As mentioned, put a pin in those, save them for later, and come back to now.

 

Use Mantras or Devotions

meditation and running

Whether you choose a quote from Rocky or prefer a Bible verse, mantras can help keep you focused and present in the moment. Simply repeating positive phrases like I am strong and bold, I can do all things, or I am tougher than this trail can keep you focused. The key is concentrating on what you are saying and repeating it.

 

Be Aware of All Sounds and Sights

It may be a bird chirping in a tree or a simple stop sign—just take notice and focus on it for just a moment. Perhaps you choose to run as the sun rises and sets. Focusing on the grandeur of the setting and which senses are being triggered can offer a feeling of relaxation—even when you’re running. It may be easier to focus on things by stating what you see, hear, feel, or smell. For example, you could say to yourself I see a tall, green Oak tree, or I feel a gust of cool air on my neck.

 

Mindful Running: Being in the Moment

mindful running

Running Meditation has many benefits beyond maintaining your physical fitness and health. For example, let’s go back to rugged trail running. You have to constantly scan the terrain ahead of you and make decisions about where your foot should fall to reduce the risk of injury. You might be dodging low-lying tree limbs, circling around mud pits, or hopping over roots and other natural debris.

All this focus directed at the trail in the very moment you are running it keeps other thoughts and worries at bay. There simply isn’t time to think about problems such as how difficult the run actually is when you are running with the mind of meditation. Instead, you are able to explore the world around you, reflect on it and connect to it.

Not only can running meditation offer practice in meditating, it can also help you improve your running. Perhaps you want to run faster or longer distances. Most often, the only things holding us back are the thoughts we have. Meditation can also help to increase your response inhibition, or ability to ignore the instinct to slow down or stop due to muscle aches or fatigue and keep running.

 

Running Meditation Books

To learn more about running meditation and the benefits of it, you can find a great running meditation book or two. Running With the Mind of Meditation: Lessons for Training Body and Mind is one such book written by Tibetan lama, Sakyong Mipham. The book offers simple and practical advice and instructions on melding meditation and running.

Another highly-rated running meditation book I found is Still Running: The art of Meditation in Motion, written by Zen-practitioner and long-time runner, Vanessa Zuisei Goddard. Like Running with the Mind of Meditation, Still Running offers instructions on practical ways to practice meditation and running. Additionally, it focuses on the power of being still and how that can lead to “wholehearted” living.

 

Running Meditation Apps

how to meditate and run

If you are interested in guided meditation while running, try out a running meditation app. When I went to the app store, I was inundated with meditation apps for relaxation. However, with continued research, I stumbled across Headspace, a website and an app that focuses on meditation for focus and relaxation.

Additionally, Headspace has partnered with Nike to provide a Mindful Running Pack within the Nike Run Club (NRC) app. Choose the length of time you want to run and pick from runs with titles like “Don’t Wanna Run Run,” “Breaking Through Barriers,” and “Mindful Miles.” Then, you simply set out on your preferred route and listen in. This running meditation app does all the focusing for you.

 

Final Thoughts on Meditation While Running

meditation. and running 2

As you can see, meditation can coexist with running, or other activities. You do not have to be sitting still to reap the benefits of meditation, and practicing meditation while running has its own benefits including lowering stress, easing depression or anxiety, and making your runs easier.

It may take even the seasoned runner some practice, but I’m certain with the help of this article and the resources I discussed, anyone can do it. If you want a little more guidance, don’t hesitate to try a running meditation app. Happy trails!

 

 

running meditation book

running meditation book

running with the mind of meditation

running meditation app

Cross Training Workouts: A Guide To Cross Training Workouts For Runners

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Cross training workouts running

Cross Training Workouts: A Guide To Cross-Training Workouts For Runners

Pro-Image Event Photography, Boise, Idaho

Cross Training Workouts should be a part of any runners training program. Cross Training Workouts for Runners provide a more holistic approach to training. By holistic, I mean that we learn to use different muscles, different combinations of muscles and ligaments, different patterns of movement (biomechanics), different mental proprioception, and challenge the body in different ways. Essentially, we keep it interesting and I believe that the athlete becomes more well-rounded. 

It is really tempting to simply want to run as the sole activity of training. It makes sense right? You are a runner, and to get better at running, we have to run. However, cross training workouts are the difference between what we want and what we need. 

This is about listening to your body. Whilst engaging in various forms of cross training does not use the same biomechanical patterning as running (as in a running ‘stride’ or form), the heart is still beating, and therefore you are still improving the amazing engine that is your body. 

“Life begins at the end of your comfort zone” 

– Ryan Sandes (Pro Salomon Trail Runner) 

Trying a new form of training can be daunting. You can feel vulnerable from the feeling of ‘newness’ after being comfortable in one or a few sports for a while. I personally hadn’t been on a mountain bike or road biking (other than commuting) for a while. Today I decided to take what is a very dodgy, extremely old model mountain bike that I use as transport in Boise and go for my first mountain/road bike ride. Why? I felt like it and I had a curiosity to explore the contagious stoke that the biking community of Boise and Idaho have. I am having a small break from running for physical and mental health purposes. I also wanted to challenge myself a little bit. 

It was a blast. I caught the bug, and I will be trying it again. All it took was one ride. I truly believe this is the same for others, so I encourage you to try a cross training workout next time you are unmotivated to run, feel a little niggle occurring or simply want to experience something else (and still keep the heart beating). I even got to experience the beautiful golden hour in the Foothills of Boise. See my photo below.

 

cross training workouts for runners

This is my favourite photo I have ever taken. I’m not entirely sure why, and it was a bit rushed honestly. My hands were freezing and my heart rate was through the roof after climbing a hill in the cold air. It was exhilarating though. I think it is the colours and obscurities of the sunlight.

Cross Training Benefits

cross training benefits

Pro-Image Event Photography, Boise, Idaho

Cross training benefits are numerous, particularly the benefits of cross training for runners. 

 

“The Struggle was real, but every second was worth it” 

-Nouria Newman (French Slalom Canoeist, Red Bull)

 

When runners get injured (and I am speaking for myself here too), it can be quite amusing to observe their habits of self-diagnosis before they actually get a diagnosis. Often they’ll use Dr. Google, the usual rehab methods involving tape and ice, maybe they’ll even be wise and take a few days off. However, we can prevent injury often by cross training, and learning to move our body in many different ways, utilizing many different muscles, in different coordination and patterns of movement. 

To put it simply, we allow our body and mind a break from the repetitive movement of running. Often this allows the muscles, ligaments and tendons to heal a bit so you’re better prepared for your next run. 

My mum who is a sports medicine physician in Australia once shared with me some very wise words about cross training for running. The heart is still beating. It doesn’t know the difference between a long swim, long run or long ride. She explained this to me whilst I was recovering from one of many sprained ankles. Whilst our musculoskeletal patterning may differ, we are still getting a very valuable training effect. 

We are also training our mind differently. We are building mental toughness. For example, when I choose swimming as a cross training workout, I am inflicting myself (or am I actually benefiting myself?! That’s the paradox!) staring at some pool tiles and a black line for a significant amount of time. This is difficult when I have the privilege of looking at stunning mountain or seaside landscapes when I run outside. 

Personally, my biggest cross training benefit has been the comfort I have in knowing that if I get injured, I am fully capable of throwing myself into a variety of other sports. In these sports I am distracted from my running injury, yet finding joy in a new and refreshing activity. Again, this is why I’d encourage you to integrate cross training workouts into your running schedule.

Cross Training Examples

cross training examples

Pro-Image Event Photography, Boise, Idaho

Below is a list of cross training examples I can think of. Maybe you could integrate a cross training session in instead of a second run, or even in replacement for a recovery run. Looking to increase endurance training load? Why not pop in a cross training workout.

 

“This is your life, live it with passion” 

-Thabang Madiba (Salomon Trail Runner, South Africa)

 

Cycling as Cross Training For Running

Road Cycling

The hardest part about going for a road bike is simply getting on the bike in the first place and starting (at least I find). Whether it’s the cold, the heat, or preparing the bike for the ride. As always, be cautious of vehicles, animals, pedestrians, weather conditions etc. I suggest doing a hilly route and sprinting up the hills, floating the flats, and relaxing on the downs for a solid endurance workout. 

Spin Biking

Spin biking can be a blast, especially with music. I like to create playlists where each song/track has a specific workout purpose allocated to it. For example, there is a mix of sprint songs, high RPM (revolutions per minute) songs, out of the saddle climbing songs, and in the saddle climbing songs, plus recovery songs. It can make for a great workout. If you have the option, you could even try a spin class for some extra motivation. 

 

Mountain Biking as Cross Training For Running

Mountain biking as cross training for running is great as it challenges your proprioception and reaction time, along with continual changes in leg and body movement to navigate the natural changes/variations on the trails. The uphill climbs can really challenge you, as often you’ll be navigating around rocks, facing patches of sand or mud, or avoiding other cyclists and pedestrians (if you’re unlucky). The downhills are simply a hoot. 

 

“I think the mountains have helped keep me alive, keep me going, and keep me focused on this is what I’m doing right now” 

– Jim Morrison (The North Face Mountaineer and Brand Ambassador)

 

Swimming as Cross Training For Running

Swimming is one of my favourite forms of cross training for running. I feel like it works every part of your body, and challenges you to control your oxygen capacity and therefore the breath. To work with the breath when physically exerting yourself is very humbling, and in its own unique way, grounding. The silence of being underwater, and swimming being a solo activity, is also quite meditative. There are so many swim workouts searchable online. I like doing a warm up, cool down, sprint and distance mixed sets, and in the pool fartlek style workouts. 

 

Elliptical as Cross Training For Running

The elliptical trainer is one of the simplest forms of cross training for runners as almost every gym has one, and it doesn’t require you to own any extra equipment. It’s also quite similar to the action of running, without the impact. Many runners I know and train with will supplement running with a session on the elliptical. 

 

Nordic Skiing as Cross Training For Running

This is a challenging cross training activity but the benefit is the miraculous fitness benefits you’ll receive from investing time into skate or classic cross country skiing. It is truly a total body workout. Some of the highest recorded VO2 max levels come from nordic skiers. They have to use both their arms and legs uphill, ski downhill without edges, sidestep corners and maintain a very good sense of balance. Also, altitude is often involved, which means altitude training benefits as an extra. 

 

Cross training running

Pro-Image Event Photography, Boise, Idaho

I guess what I am trying to communicate, or the moral of this post if you like, is don’t be afraid to try something new, or take some time off if you need it. Running will always be there for the most part. We don’t want to be risk-averse, as this doesn’t equal an enriched and life fully lived. If we don’t take a risk here and now, we can’t expect to learn new things about ourselves.

ON Running Shoes

on running shoes

Pro Image Event Photography – Boise

ON Running Shoes 

You may have heard of these innovative, Swiss-designed running shoes before. I had the chance to try a few models in 2018-2019 and was recently reintroduced to them whilst surfing the internet reading about the latest running tech for some content inspiration (as a running shoe nerd does). I decided to explore a few popular models of On Running shoes below, discuss the shoe technology and include a brief account of my own experience in a couple of pairs. 

For a quick bit of context, On is relatively new to the running shoe market, appearing in 2010 and founded by three athletic and innovative running tech pioneers – Olivier Bernhard, David Allemann, and Caspar Coppetti. 

Here’s the interesting thing I came across when reading about On Running –  The Swiss Federal Institute of Technology (ETH) released a study conducted with a pool of test runners, finding that On runners promote “lower pulse rates and lower blood lactate levels”. 

Source: Click through to On Culture 

ON Running Shoe Technology

on running shoes 2

Here’s a lovely photo of Roger Feder and the On Running founders + shoe tech experts, repping On Running. Not my own photography or content, sourced directly from ON,  here. 

According to the Wall Street Journal, On Running shoes set out to design a shoe that helped find a “middle ground” between the barefoot, minimalist running vs the cushioned running shoe debate. 

On Running labels their sole technology ‘Cloudtec®’. Their website explains that the technology provides a soft, cushioned feel upon the downstride/landing, and then propulsion moving into the next stride. The aim when designing the technology was to create a shoe that doesn’t compromise cushioning for minimalism and minimalism for cushioning. Essentially, On Running promotes their footwear as an amalgamation of both, boasting a lightweight design. 

The materials of the shoe are antibacterial (that’s pretty neat, huh), as per the On Running Website – this is super cool. No one likes nasty toes after miles and miles. The shoe upper also uses tape instead of stitching, which is better from a waterproof standpoint and aesthetically.

ON Running Shoes Review

on running shoes 3

Pro Image Event Photography – Boise

I personally tried the On Cloud X and On Cloud Flow. They definitely have a different feeling to other running shoes. I instantly noticed a kind of ‘massaging’ feeling on the soles of my feet, and found them quite comfy to work a 6-hour standing job shift I had at the time. Running my Sunday long run the day after, my legs didn’t feel fatigued from standing most of the day before – whether this was the shoe or not, I can’t be certain, but I don’t have too many suspicions. 

The shoes are extremely lightweight, I felt very ‘free’ in them. Very different from a more traditional Nike Structure, Brooks Adrenalin, or Asics GT 2000. Not necessarily ‘better’ (this will vary based on individual needs, likes, and purpose), just very different. They are unique! 

I can definitely vouch for the fact that the shoe has a very minimalistic design aesthetically, which is very Swiss in nature. They definitely stand out on the shelf amongst other shoes, mainly due to the ‘clouds’ on the sole (the cushioned sole segments, to describe them in the text). The design between the On Running Women’s Shoes and Men’s shoes didn’t vary too much, they’re pretty neutral. This is important as often I found particular colors of running shoe models didn’t sell if they were too exotic or ‘out-there’ for most customer tastes. 

I loved the heel in the shoe, a lot of times I find with my extremely narrow feet, I tend to slip out of many shoe models at the heel. The On Runners I tried provided a secure fit at the heel. 

 

ON Cloudflyer

on running shoes 4

The On Cloudflyer

Launched in late 2015, this shoe is a great all-rounder, meaning it is an excellent training shoe. It will work well on roads, even trail, track, and turf. The cushioning is on the softer side, making it a more ‘forgiving’ shoe in this sense.
As expected with a training shoe, the On Cloudflyer provides more support (not a neutral shoe) and fits a bit wider. The shoe weighs 280g/9.88 oz and has a 7mm heel to toe drop. The general model is $159.99.

The model also comes in a Waterproof engineered design, coming in at $179.99 – On recommends purchasing a size up for all their waterproof models. 

ON Cloudflow

on running shoes 5

The On Cloudflow

Launched in late 2016, the On Running website explains that the On Cloudflow was the first shoe of their collection to launch with a total of 18 Clouds (the sole, as I discussed earlier). The Cloudflow is best for both training and racing, particularly road racing. 

Why? Because the cushioning on this model is more midway on the scale – not soft, but not completely firm. Therefore it can provide forgiveness on the downstride but doesn’t dissipate too many forces to impact the power through to the next stride. As expected with a training/racing model, it is a neutral fit. 

The shoe weighs 8.29oz / 235g, with a 6mm heel-toe drop. The On Running website explains that the Cloudflow is great for faster training, 10km, half marathon, tempo runs, and longer intervals. The shoe is $139.99.

 

ON Cloudflash and On Cloudrush

on running shoes 6

The On Cloudflash

On Running discuss how 2017 was a year where the company chose to focus on designing performance shoes engineered for speed specific training and racing. The two models released were the On Cloudflash and On Cloudrush.

Definitely a racing shoe, these guys both have a 5mm heel-to-toe drop and are categorized as neutral stability. 

on running shoes 7

The On Cloudrush

The differences between the Cloudflash and Cloudrush is that one is more suited to Road Racing (The Cloudflash). Whilst both have more minimal cushioning compared to other On Running models, the Cloudflash has slightly more than the Cloudrush, to reduce the impact from cement/road/gravel etc. 

The Cloudflash, therefore, could make a great interval/tempo/speed practice shoe AND racing shoe. 

Cloudflash: 7.41oz/210g – $179.99

Cloudrush: 7.76 oz/220g – $89.99

 

ON Cloudsurfer Running Shoes

on running 8

The On Cloudsurfer

First launched in 2015, the Cloudflyer is categorized as a more supportive stability shoe that still retains the ‘lightness’ On runners are known for. Also primarily a training shoe designed for the road and other mixed terrains, it is great for mid-distance training and road training. 

The Cloudsurfers weigh 11.64 oz/330g and have a 6mm heel-to-toe drop. They’re a bit heavier than other On Cloud models. 

 

Cloudventure 

on running shoes 9

The On Cloudventure

The On Cloudventure launched mid-way into 2016, designed specifically for trail running and the conditions mother nature can throw at us.  The Swiss-style of engineering remains prominent, retaining the same lightweight properties as other On Running models. The cushioning is moderate on this model, which is necessary for a trail shoe requiring more stability in the sole for the harder off-road terrains. 

They’re waterproof, have neutral stability, and as expected with a trail shoe, a more minimal 6mm heel-to-toe drop to prevent facilitating ankle sprains on uneven surfaces. 

The shoe weighs in at 10.41 oz/ 295g, a little heavier than other On Cloud models. 

on running shoes 10

 

Pro Image Event Photography – Boise

Learning more about why you run in particular shoes, and what you’re putting on to your feet as a runner is important, but it is also fun.

If you want to watch a cool video that explores the history of On Running briefly, click here.

To learn more about The Zero-Gravity foam and On Swiss CloudTec®, watch this video here.

Strava Challenges: How To Create Strava Group Challenges and Strava Club Challenges

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strava challenges 1

Photography: Pro Image Events Sports Photography 

Strava Challenges: How To Create Strava Challenges For Your Strava Club or a group

In this article I’ll discuss how to create:

  • Strava Group Challenges (The June 2021 Strava Mobile-App Update)

  • Strava Sponsored Challenges

  • Strava Club Challenges

The Strava Update in June 2021 means that users can now use the Strava mobile app to create Strava Group Challenges or Strava Challenges for free. I was recently asked to expand on the process of creating a Strava Club Challenge by a few running companies, individuals, and groups, who have a goal of providing their members with virtual races during the shift to an increasingly virtual world amidst the global pandemic. It inspired me to write a walk-through post dedicated to creating Strava Club Challenges and now, Strava Group Challenges after the Strava Challenge Update. 

What is to note, however, is this isn’t specifically an update to be able to create Strava club challenges, this is for creating Strava group challenges, which means you don’t have to have a club to create a Strava Challenge.

Strava Marketing Consulting

Want one on one help? Hire me as your Strava Consultant – I work with individuals, clubs, businesses, and start-ups. Get in touch with the form below: 

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Strava Group Challenges: How to Create Strava Group Challenge

Create a Strava Group Challenge. I will walk you through how to create a Strava group challenge, entirely free on the mobile app (only, hopefully, they update this to the main website also shortly). Please note, this is different from a Strava Club Challenge, which are Challenges for Strava Clubs. However, I will walk through how we can use the Strava Group Challenge method to create a club challenge further on!

For this article, I created a Strava Group Challenge, called test challenge 1.

On your Strava app, click the ‘Groups’ icon on the bottom right of the app, which will take you to the page in the screenshot below.

Strava group challenges

Next, hit the + create a group challenge, which will take you to a screen where you can choose whether to base your challenge off who can complete the most activity, who can complete an activity in the fastest time possible, or who can go the distance – see screenshot below.

 

strava group challenges 1

 

You’ll then be taken on a step-by-step process to decide on the specifics of your challenge. You’ll be asked about time frame specifics, which is a great new addition, and you can then choose which athletes to invite.

I decided to click ‘Challenge settings’ (the 3 orange dots in the far right top hand corner) to see what else Strava Club Challenges offer users.

It turns out users can allow other invitees (or people you invited to the challenge), to invite others to the challenge if you click the toggle to on, which I have done. See the screenshot below.

 

strava club challenges 3

 

Great! Now you’ve created a Strava Group Challenge. You could try this with your local run or cycling club, your workplace, friend groups – you name it.

Just remember to have your activity set to Everyone, not Followers Only, so it counts towards the Strava Group Challenge you’ve created.

Still need help? I’d be happy to walk you through personally – Contact me here. 

What are Strava Sponsored Challenges, How do I create a Strava Sponsored Challenge?

Strava Sponsored Challenges are a tier of Strava Business. The reality is, Strava Sponsored Challenges are expensive and therefore not within the budget of many Small Businesses operating a Strava Club, let alone virtual running clubs that use Strava as their base/platform to operate. The Strava Business platform explains that the Sponsored Challenges start at USD 15,000, with the maximum investment being -200k. These challenges “scale based on duration, targeting, and promotion.” This means that you have the benefit of choosing whether your sponsored challenge is:

  • Distance-based (Eg. Run your fastest 10k)
  • Time-based (Eg. Complete 10 hours of running this fortnight)
  • Duration based (Eg. Run 100km this month, or 30 minutes 5x a week)
  • Elevation-based (Eg. How far can you climb in a month!)

 

Users would also receive a custom brand-designed badge for their Strava Badge cabinet. These small components help boost the impressions of your brand on Strava, likely generating new followers, club members, and fans of your brand on Strava.

If you see an official Strava virtual race advertised, this is an official Strava Sponsored Challenge. If you’re interested in investing in a Strava Sponsored Challenge, you can get in touch with Strava through the FAQ page.

To enquire about a sponsored challenge, follow this link and hit the ‘Get In Touch’ orange bar at the top right corner of the page. See the screenshot below for an example.

 

strava sponsored challenges

For now, let’s walk through how we set up Strava Group Challenges and Strava Club Challenges, now completely free. 

How to create Strava Club Challenges for free?

Strava Challenges 3

Credit: @thewolfferine – Tempo Journal

Previously we had only 2 options when it comes to setting up a Strava Challenge for your club, free of cost. 

  1. A Strava Segment Challenge
  2. Utilizing the Strava Monthly Run Challenges created by Strava, and filtering the leaderboard to view your ‘Club’ member attempts only. 
  3. The new 3rd option, creating a Strava Group Challenge.

 

I’ll walk you through each option below…

 

1. Strava Segment Challenges: How to utilize Strava Segments to Create a Club Challenge. 

Strava Segments are lots of fun, there are those athletes who are familiar with the term ‘segment hunting’ (I myself don’t participate in this), providing consistent mini ‘race like’ efforts to users who seek to achieve the best effort (time) on a particular GPS plotted map course (segment). If you’re a Strava Premium user, you can draw your own segments and publish them for your own personal use, or, as we are about to discuss, as your course for a Strava Club Challenge. 

Strava Segments work via GPS Sports watch connection to the Strava app, the GPS route will then be recognized by Strava as a ‘route’ with particular segments that have been run. It will then upload the athlete’s effort for that particular route to Strava. 

See my screenshot below of a past Virtual Run I completed hosted by the Strava Club – ‘Pace Athletic’. Pace Athletic used the Spit to Manly Strava Segment as their Strava Segment Challenge course. 

 

strava segment

When the athlete has finished their effort on the Strava segment, Strava will place the effort onto the segment leaderboard. This is accessible via the segment homepage. In this case, the ‘Spit to Manly’ segment. In the screenshot displayed below, there is a grey box down on the bottom right of the screen. See ‘View Overall Leaderboard’? Click on that! 

 

Strava Segment 1

 

The Pace Athletic Strava Run Club will determine their segment challenge winner by filtering out the leaderboard to just ‘Club’ member efforts. You can select your club on the dashboard to the far left by hitting the name of your club, under ‘My Clubs’. See the screenshot below for an example.

 

Strava challenge 4

 

This is a great example of a local running business establishing a Strava Club, and then using a popular Strava Segment to set up a club challenge. It will promote their brand, services, and spread camaraderie associated with the brand. I personally completed this challenge and won’t forget it for a while – it is great real-time marketing, connecting dedicated and motivated athletes directly with the business or brand. 

The great thing about a segment challenge and filtering out a leaderboard for club-specific results is, it is entirely free! 

Need more help? Contact me here.

2. Strava Run Challenges: How to utilize the Strava Monthly Run Challenges as a Club Challenge.  

Option number 2.

First, click on the Challenge tab at the top of the Strava Page Dashboard. It’s underlined in orange at the top of the page in the screenshot below. Here’s a link to Strava to get you going.

Strava challenge 5

 

You’ll notice all the Strava Challenges appear on the page. See the screenshot below – As an example, let’s click into the ‘October 5k’ on the bottom row, one to the right. Here’s a quick link to the page: Strava October 5k Run Challenge

strava challenge 6

 

Next, you’ll be directed through to the October Strava 5K homepage, as shown in the screenshot below:

Strava challenge 7

 

Displayed in the screenshot above, see the tabs running horizontally above the bolded word ‘Leaderboard’? Two tabs across hit ‘ My Clubs’. This will filter out the results just to include the members of your club who have joined the Strava Run Challenge and completed 5k in that particular month, so in this case, October. Here’s a link to the challenge page if you’re interested: Strava October 5k

This is how we determine our ‘winners’ if it is a prize incentive-based challenge. At the end of the month, be sure to check the leaderboard and take note of your winners. 

Still, need help? Contact me here.

3. Strava Group Challenges: How to utilize the Strava Update Feature to create a Club Challenge

Option number 3. The June 2021 Strava mobile app update, Strava Group Challenges.

I walked through earlier in this article how to create a Strava Group Challenge. It requires two things:

  • The Strava Mobile App
  • Being a Strava Premium Subscriber.

This option is really only best for small sized clubs right now, because you have to individually invite each member, and you personally have to be following them on your individual athlete account. I hope Strava will update this in the future to be a club feature also. We will see!

The method is pretty basic for this one.

  1. Create the Group Challenge on the mobile app with the few easy steps we walked through early in this article, and then invite your club members individually.
  2.  Create a post on your club, and maybe update the club description to remind your club members to complete the challenge. See my screenshot below for what I mean when I say ‘update your club description’. It’s the textbox below your club name. See how I have the link to a segment challenge (Option 1 from this article), that I created for this club?

strava club challenges 4

 

Unfortunately you can’t generate a link to your Strava Group Challenge on the mobile app, but maybe in the future it will be possible. I will keep you posted!

Promoting Your Strava Challenge

You have a few options here.

On-Strava promotion

The best ways to promote your challenge on Strava is:

  • On your Club Page as a post – don’t rely on 1 single post, post about it consistently, create a space for discussion
  • On your personal Strava athlete profile connected to the Club as a ‘post’
  • On your Club Homepage under the heading, within your ‘Club Descriptor’ text.

 

Off-Strava Promotion

  • Run Facebook Video Ads targeted at individuals with an interest in Strava (Via Facebook Business Ad Manager – do not do a boosted post off your personal Facebook page. Contact me if you need to know why…)
  • Instagram ‘My Story’ promotion and actual posts, every day or at least every second day, for the duration of your challenge. Facilitate and create engagement with your athlete community.
  • Post it on your Facebook Business Page each day
  • Post it as a physical event on Facebook, link directly to the Strava event info on Strava.com, and invite all your Facebook users to the Facebook Event.

 

Strava Hidden Challenges

Strava challenge 8

Photography: Pro Image Events Sports Photography

After researching Strava Challenges for a few months now, I often would come across the term, ‘Strava Hidden Challenges’. I was interested and found that Strava users were experiencing difficulty finding challenges to suit their abilities and sport each month, hence the term ‘Strava Hidden Challenges’ –  Challenges that Strava doesn’t advertise on a large scale. 

Enter Komm Club. According to their website, this is a platform that lists all the upcoming, currently active, and past Strava Challenges for Strava users to reference. The platform even allows you to link up Komm club with Strava so you don’t miss out on challenges and would like to be notified as such. 

Here’s the link to find out more: https://www.kom.club/#challenges

Still need help creating a Strava Club, or a Challenge for your Strava Club? Contact me here.

Running Motivation: Why We Run

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running motivation: why we run

Pro Image Event Photography (Sports)

Running Motivation: Why We Run

 

Do you ever find yourself thinking out on a run, “why am I doing this?” Why do we put our body through pain, wake up ridiculously early, sometimes when we don’t want to, and still hit the pavement or trails? 

I contemplate this question often, and what I found for me and others I have asked is that the role running plays in our life changes frequently. For example, I run as it brings me joy, to challenge myself and test my limits on occasion, to learn to be a good team-mate, to be a better decision-maker under pressure (think quick decisions in racing) to better my mental and physical health, to escape traumatic events and situations (as an outlet), and sometimes, quite honestly, running is a coping mechanism for me, especially in times of emotional challenge. 

I was inspired to write this post as I think it’s important to explore this question as a runner. The answer to this question at certain points in your life can reveal the place you are in from a mental health standpoint. Tuning in to this is an immensely powerful tool. I personally have utilized it frequently over this tumultuous world context at present, particularly when I notice I am using running to cope with stress or other life issues. There’s no problem with this when it is ‘your why’ on occasion, however, it is important to recognize if there is a trend and address it. 

 

Why do runners like to run?

running motivation: why we run 2

My lovely team-mate Olivia and I, out for a run and laugh.

Photo Credit: Pro Image Event Photography 

Interestingly, a lot of my team-mates began running because they weren’t so good at other sports. I can definitely say I am in this boat.orning can often provoke some philosophical thinking (at least for myself!). Sometimes I find it quite meditative, especially on early morning sunrise trail runs. I feel like I am awake before the ‘world’ wakes up in a sense, and very at peace with myself in nature.  

But this isn’t always the story. As soon as I recognized that I tended to place running as a sort of stress coping mechanism tool I asked myself, what is the goal I am trying to achieve by placing running as this form of “tool” in my life? I couldn’t come up with a good answer. I recognized this trend in the early stages of COVID quarantine, back in March and April of this year (2020). I came to the conclusion that running can definitely play this role for me at times in my life, but it is dangerous if it becomes the sole reason for running when races and practices are nowhere to be found. 

Recognizing the trend was my first step in truly understanding my motivation to run, and the role running plays in my life. It actually took COVID, when races are canceled and running is purely self-motivated, to realize these things. It is an important self-discovery as an athlete and has skyrocketed me for further growth. 

It’s important to discern that the role running plays to us personally, and our motivation to run are both interconnected and different. Let me explain.

Definitions: 

Role: The function assumed or part played by a person or thing in a particular situation.

So, running as it fits in our life – what function does it have for you? Because it makes you happy? You like the challenge and testing your limits? Physically and mentally bettering yourself? A coping mechanism? A stress-relief tool? 

running motivation: why we run 4

Photo Credit: Pro Image Event Photography 

These will obviously change depending on the situation and context, as the definition states. The role running plays to us personally underlying motivators to a goal/goals we are trying to achieve. Like goals, our ‘why we run’ should evolve over time as you evolve as both an athlete and a person.

I asked a teammate on a recent run why she runs, looking for a variety of answers for this post. She said because it makes her happy. Surprisingly, I hadn’t thought of this first thing, but as an athlete who dedicates so many hours to running, it should be the number one reason. At the end of the day, when competitions and formal practices are canceled, we run to have fun and because we love it.  better ourselves as people and athletes and become a stronger team player.

 

“Running is my meditation, mind flush, cosmic telephone, mood elevator, and spiritual communion”

 – Lorraine Moller, Olympic Bronze Medalist

 

Motivation: The general desire or willingness of someone to do something or the reason or reasons one has for acting or behaving in a particular way.

This often changes, different to the role of running. Often races are our motivation, but with no racing, that has had to change. My motivations each day change from a desire to explore a new trail, to feel like I have achieved something first thing in the morning, to catch up with teammates, to maintain fitness for when races do roll back around, to get to the lovely brunch + mimosas waiting on the other side of a long run… 

Motivation to run and role running has in our life can be the same at that very moment. For example, if I am highly stressed, and looking for some outside time, to make myself a little tired and get a hit of endorphins, I am running for mental health and stress relief. 

Strength through adversity

 

running motivation: why we run 3

Credit: Pro Image Event Photography (Sports)

When running becomes a coping mechanism to deal with stress, adverse life situations, trauma, and other mental health challenges, it can honestly be a savior. It is great we have a tool like running to help us through these tough times. 

The danger is, what happens if we get injured or sick, and we can’t run for a while?

It’s important to have other things you enjoy and can throw yourself into when you can’t run. Running playing the main role in your life as a coping mechanism is risky, as I mentioned earlier. If you think that you might fall into this boat here and there, or full-time, I challenge you to learn an instrument, find an art form you’re passionate about, learn a skill, like Indian Curry cooking and the purpose of different spices (I learned how to make a variety of curries from scratch over COVID, it was super rewarding and I now have a new life skill). 

Interestingly, at my lowest point this year I had very little energy or motivation to give to running at all. Even if I wanted to, mentally I was drained, which meant physically I had nothing to give. I got myself out of this rut, and I’m much better for it, as a person and athlete. 

Stress is stress to the body, I was always told growing up by the influential sports people in my life. The body can’t tell the difference between stress caused emotionally, to stress accumulated from physical fatigue. I keep this in the back of my mind and provide myself with forgiveness, patience, and love when needed in regards to training if things are on the tougher side. It’s just life! Besides, put things in perspective – for those younger runners out there, missing a session will not impact you in the long term. Distance running is a long term game, reliant on consistency, intuition, self-awareness, and mental + physical health.

Remember the cups analogy (credit to my BSU coach!) from my Smart Running Training post? Here’s a reminder below…..

running motivation: why we run 5

Credit: Pro Image Event Photography (Sports)

 Imagine your life is balanced between different cups, that are each half-filled with water. Considering this analogy, most of us have cups for:

  • Work
  • School/College 
  • Social life
  • Family 
  • Sports/Exercise/Training
  • Recovery/downtime/me-time
  • Hobbies 

 

All these cups need to be balanced with certain amounts of water, not overflowing. This is optimal to reduce stress and anxiety in our life. Before you think, “that’s impossible” – hear me out. 

If 1 cup is overflowing with water, for example – a heavy load at work, something else has to give.  Some of that water needs to go somewhere else to balance the extra work stress out. 

If multiple cups begin to overflow, we start to spread ourselves thin. Don’t panic if this is you, especially at this time in the world at present. We just have to reevaluate priorities and potentially make a few shifts or changes to better suit our needs. 

So, next time you want to push your limits or step outside your comfort zone in training, for example, make sure your cups allow for this. Same for any other endeavor. You’ll recover better, perform better, and develop smart habits for the future. It’s establishing foundations for long-term success in running or whatever it is you want to do. 

 

Running motivation quotes to get you fired up!

I have a few favorite quotes.

 

“Fortune favors the daring”

 – Virgil, The Aeneid

“I always keep in mind that it’s better to be undertrained and healthy rather than incredibly fit but injured” 

– Ashton Eaton, two-time Olympic gold medalist & world record holder

 

“Excellence is not a singular act but a habit. You are what you do repeatedly.” 

– Shaquille O’Neil (15x all-star, won 4 NBA Championships)

 

Remember, we are all just trying to do our best as people. Running is a reflection of life in this sense – hurdles, barriers, obstacles, tough days, great days, proud moments. Feel through them all, one step at a time.