Experience….

YIANNIS_013

I have learnt a lot of things since I took up this journey in 2012 and have decided to write a blog about things that might help others.

It is not all plain sailing along any journey and there will be many setbacks but also some really good times, which most of the time outweigh the setbacks. It sure is a rocky road and injuries can be a nightmare but from my experience there is no point moping around about an injury as it’s the way that you bounce back and move forward which really counts. When you first get an injury you think it’s the end of the world and you think things like ‘will I ever be able to run again’. Your mind can play many tricks with many phantom pains. In the early days when I was injured I used to sulk however these days if I get injured I firstly look at my training plan and wonder what I did wrong and correct this. I would also cross train, for example if I can run I will go pool running. It doesn’t sound too bad does it?

I find that I used to train all year round without a periodic training plan. Most people train all year round and spend much of it on the side-lines injured. I found that taking a full week off or more now and again works well and I feel like I have a proper recovery and mentally feel better and ready to train again.

Like with many things experience is the key, you learn from your mistakes over time and sometimes it’s best you make these mistakes. I know this sounds a bit odd, but when looking back at all the mistakes I made in the past I learned a lot and improved hugely. My journey began in 2012 and when starting out in any sport it is a long road ahead and when you look back you see how far you have come along. I remember struggling with Canterbury Harriers running an easy run. It does take time and you have to be patient, but at the same time remember to change your training up. If you don’t change your training up over the course of the years you might struggle with your goals. I now look back at my old plans and know that something that worked last year may not work this year, so I need to change it up.

I believe that hard work and determination is a much better trait to have then talent. I am not talented and have found over the years that working hard will pay off in life. Its easy to go into a session taking it easy but you have to remember if it is meant to be a hard session rather than an easy session. I used to run my long runs as fast as I could and suffer for days. Now I run at an easy pace and I now run quicker than I did back then as my body has become more efficient.

People can be harsh and the old saying goes, people want to know you when you are doing well and don’t want to know you when you are not doing well. Social media is a funny old thing and I have come across more and more negativity towards people because of their ability in sport. Let’s face it no one is perfect and you should be proud of what you do and do not allow anyone to bring you down. They have no right to bring you down,  let them be and ignore them.

IMG_4704

Learning is always important as you can’t always get things right and must understand this. I have had some great races when I didn’t expect to do twell and I have had some bad races when I expected to PB for example. I used to look at what others did and wonder why I couldn’t achieve this. Looking back at this, it is the wrong mind set and do not copy someone else as you are a different person. When having a bad training session or bad race, don’t dwell on it but instead take the positives out of it, look at what went went wrong and move on from it.

Setting realistic goals are important so you can work towards achieving them and exceeding them. I like to set mini goals throughout the year to achieve.

This is also key for my World Championships race. So I am off to Denmark on the 10th of July as I am competing at the World Aquathlon championships on 12th, of course I am very excited about this but I am also very nervous.  This will be my third World Championships and although I have a target to be in the top 10 which I know will be hard, whatever the outcome I will be happy with it as I am just proud to be there and to put on the GB kit. Not only am I proud I have also been selected as the Team Captain for my Age Group again so looking forward to giving something back to the team.  So from my previous experience I am looking forward to it and I know I will enjoy the experience.

Training does take its toll and balancing it around work and a family life is hard. I am very much looking forward to getting this race done and 10 days later the National Championships. Once these are out the way I am able to concentrate on less training for a few months as I need the recovery. Don’t get me wrong I do really enjoy the training etc but a lot of people don’t rest and this is where problems occur such as injuries. Preparations have gone well, despite feeling unwell a few weeks ago and easing off training, It is always important to listen to your body. I have managed to come 2nd and 1st in my last two races so I am ready.

Mentally this is so important that I keep a right frame of mind which can be hard. People have asked me what I do before races to relax. I like to spend a day taking it easy before a major race and I normally watch motivational videos and speeches. On race day I will listen to music before the race and keep focus on my race plans.

People like quotes so I am leaving this one here “Be proud of yourself and don’t let anyone put you down”

IMG_4657

Advertisements

Naked Runner Sol Invictus Range Review

IMG_4215.jpg

I got to try out the new Naked Runner sunglasses the Sol Invictus range, where Naked have kindly allowed me to test and try out, so here is my review.

They come in a nice box and with a glass pouch. However I was a little disappointing the glasses didn’t come with a hard case. I am a big fan of hard cases but its not a problem and of course I am reviewing the glasses not a case.

First impressions that they were a little bulky but I like that, where they only weigh 5 grams. So this makes them feel really light. The next thing I notice were the nose pads. I have problems with sunglasses as I find that a lot of sunglasses do not fit me right or they just look wonky on me. The nose pads are adjustable, which allows them to move and adjust so they become a perfect fit on your nose. This makes them a perfect fit for me.

With the glasses being bulky I felt they made them very robust and not only did they feel great, they felt great on. I tested these on my speed sessions and my long runs which was to a max of 14 miles and I had no problems at all. In the past I had glasses start to hurt my head and dig in but I didn’t have this problem with these. I do believe these glasses will last a long time.

Next looking at the overall design and the design does make them look pretty cool while wearing them. You can also put your own prescription lenses on them too as this is a new feature that allows you to do this. Which I think is a very important feature and I am sure there is a high demand for this.

Another feature I notice when looking at their website is that the frames come in 5 different colours and there is 9 different lens shades which Is good if you like to make your own choice and not stick to a standard pair.

My only suggestion would be if you do use these for very long runs it might be better to have a rubber option around the ears. Overall I am pretty happy with these sunglasses and I think they are worth the investment.

IMG_4413.jpg

 

 

ASICS GEL 451 REVIEW

IMG_3727

 

I was very interested to see what the Gel 451 trainers are like as I was a big fan of the Hyper Tri’s. It appears Asics are no longer making the Hyper Tri’s and these could well be a great replacement.
I was very interested to see what the Gel 451 trainers are like as I was a big fan of the Hyper Tri’s. It appears Asics are no longer making the Hyper Tri’s and these could well be a great replacement.

I loved the Hyper Tri’s and used them in my Aquathlon races and what I liked about them is that they had a hole on the tongue of the trainer where you could grab it and put your foot in the shoe quickly while in transition. The 451 has not got this so here is my review.

First impressions, I really like the blue and Orange colour it looks funky. My concern was there was no hole in the tongue like the Hyper Tri’s so will this be easy to get on when coming into transition? However it has a boa closure system.

The shoe looks very similar to the Hyper tri and is very much a racing shoe. The shoe is wide and very comfy, however you will need to go up a size, just like the Hyper’s. I used the 451 in training and in my aquathlon race and I was very impressed. I thought I would struggle to get them on in transition but I didn’t the Boa system was great as it replaces the normal laces and you can turn is on for quick fasting.

What I have been impressed by was the Boa system. This allows you to have the shoe very loose. Once in transition its easy to slip your foot on, you then just turn the Boa round slightly and it does the shoe up and then you are ready to go. I thought having that on the side of the shoe would be uncomfortable but I had no problems at all.

Conclusion I really like the 451 and these will be my new shoe for Aquathlon races. They are light and fast and I felt good with them on. I recommend these.

 

IMG_3747

 

Very proud to competing for GB again this year!

Quite a few people in recent weeks have been asking me if I am competing for GB again this year so I thought its time to write a blog about this as it has been a while since my last. Firstly thank you for the support over the recent years and I am proud to announce that after a fantastic season last year and finishing 6th at the World Championships in my age group last summer in Penticton (Canada), I therefore have gained qualification to the World and European Aquathlon Championships and I will be competing in those races this year. Just in case you don’t know what an Aquathlon is, it is like a Triathlon but without the bike part. Normally consists of a 1000 metre swim, followed by a 5k run.

YIAN040

I am honoured and very privileged to be able to represent GB the past few years and again this year. I am very proud of my achievements in just a few years which as seen a European medal and two National medals. I am very much excited and looking forward to competing again. Working for NHS has allowed me to train well due to the flexi time, where I am able to train after work something I am very grateful of.

I started increasing my training since start of the year, it is hard work balancing training around work and trying to make sure I get some time to enjoy other things etc. A few of you have asked what kind of training I do, so here is a bit of an insight into my training. Straight after work I start my training around 4.45pm and I am normally home around 7.30pm most evenings, I prefer to have Saturday off training normally so I can do things with my wife and family. So my training for a typical week consists of the following 2 Strength training sessions in the gym, 4 runs a week, with around 30-40 miles per week. 4 swim sessions a week and a normal session consists of around 3500 metres and a bike session with at least one full days rest per week, sometimes two. Its pretty hard to maintain it and keep it up, cant wait for October as I will take a full month off.

PeoplePortrait009

I do believe that you don’t have to be talented but working hard and being determined will pay off. Listening to your body is vital so if you get any niggles I then I back off. I always like reading peoples backgrounds and how they have got into running etc. I know a few in the Trust have taken running up in recent months which is inspiring as we all have to start somewhere. I only started running in 2012 as I was inspired by the London Olympics with no real background to sport and took up swimming just over 6 years ago and looking back now I couldn’t swim so if you are taking up sport, keep at it as you will get the benefits in years to come. I took up running to keep fit but nowadays I think its more because I like food too much. If anyone is looking for advice with their training, just drop me an email. I am always happy to help.

Anyway the countdown begins and first stop is the World Championships.  The World Championships this year is in Denmark in a place called Middlefart in July. So my training prep is all tailored for this event at the moment. I am hoping to target the top 10 this year and if I can place higher even better, but most importantly I just do it as I enjoy it and love the experience. I then will be competing at the National Championships in Peterborough which is only 10 days later. This does not give me much time to recover and training wont be ideal as I will only be back in the country for a few days before. In regards on targets for this race, 2016 was a Bronze medal, 2017 was a Silver medal so maybe there is a trend….I will try and target the podium again. If I did get another medal I would be over the moon. After the Nationals I have the European Aquathlon Championships in Ibiza which is at the end of October. Which is quite late and means it’s a long season ahead, but I have decided after this to take some time off all exercise for a few weeks to a month and decide if I want to continue this journey.  Anyway my target for this race will be to try and get into the top 10 in this race.

What I have learnt over the years is that experience in any race/training session is so important. I do get very nervous when these races come up and I get phantom pains/niggles, but I have learnt to keep a positive mind and try to relax. I do get very excited when these races come up and I like meeting athletes and sharing stories from different places around the world. But remind myself that this is just a hobby.

 

_JDP7022 - Copy

 

Busy month of races

IMG_2931

The past month has been a busy month race wise.

First up was on the 25th of March which was the Tri Spirits Hole park 5k challenge. I had won the race last year and I wanted to analyse my progress from the previous year and try and beat my time and the course record I set.

It was a gloomy day and I felt so tired as we had been looking after my sister’s dog for the week which took its toll with a lack of sleep. I knew I was going to struggle that morning as my heart rate was quite high. Anyway the course is a challenging off road course and this year it was very muddy; last year it was sunny and dry.

I decided to run the first mile hard and see how it went. I had a few people sticking to me at the start but then they fell back. Being muddy favours me as I love cross country and I am a strong cross country runner.  I had no one near me but I decided to still push hard, falling over in the mud in the process. I finished the race is a comfortable 1st place, and with a new course record of 20:40 and therefore beating my last time of over 40 seconds on a muddier course.  I was really happy with it and it was a huge confidence boost.

IMG_2963

Less than a week later it was the Folkestone 10 mile road race on Good Friday. A race I have never done before, but is flat and a fast course. I was in great shape and with Fleet Half Marathon cancelled a few weeks prior I was sure I could get a PB and push near to the sub 1 hour mark. One target I am working towards.

I started my warm up and it started to rain and it appeared the wind was quite strong against me. Some 700 people had entered this race with many using this as marathon prep.  The race started and I wanted to hold back on pace and not overdo it. I was aiming for negative splits, my first mile was 6.05, but then after that it got slower and tough against the wind. Another 4 miles battling the wind and I was nowhere near a PB. I then turned around on the 5 mile part and headed back. By this point I was over a minute away from getting a PB and the rain had got worse, I was soaked.

I then decided to try going faster the second half and with the wind with me I started at 5:50 per mile and went quicker per mile. The last mile was tough but I kept going and managed to finish in 1:00:13. I was over the moon with the time and I managed to set 5 mile and 5k PB’s on the way back.

IMG_3041

The next race the following week was the Basildon Aquathlon. This was my first aquathlon for the year and my preparation for the world championships was under the way. I came down with a head cold that week and I was very nervous. On race day the weather was awful which made the off road course so muddy, it was also a 400m pool swim which I don’t like as I am slower in the pool as I do not tumble turn. However I have been practising. I entered transition and because it was muddy on the course I had to wear trails. This made me really nervous as I have never worn trails in an aquathlon. The race started and I entered the pool. I felt comfortable in the swim but the last 200 metres I was struggling to breath due to having this cold. I entered transition and it was hard to get my trails, but good job I practiced before the race.

IMG_3204

I got on the run and felt good, although the trails were making me slide around the paths. When I got onto the grass and hills, I made-up a lot of time and was very wise to wear them. The course was muddy and it was such a hard run. I kept pushing, overtaking people.

I raced home in 2nd place; although the time was slightly slower due to the run course being wet and muddy. I was very happy, my swim was a few seconds better and I had the fastest run split. My work towards a successful world championships race has now begun.

IMG_3310

Next up was the Asics Fleet Half Marathon that was postponed and rearrange due to the snow a month later. I didn’t really want to do it because of the timing. My wife was running it too. The weather was a bit cold and overcast. I just wanted to beat my current PB of 1:23:20, so I started off at a slow pace for the first 3 miles. I then built into it working on getting quicker and maintaining the speed. I was running with another guy for most of it and with the tail wind we decided to swap who took the lead along the course to try and keep the wind off us. I managed to get quicker and we raced home in 1:19:29. I was over the moon as this is a target I thought was unrealistic and therefore took just under 4 minutes off my last PB and 22nd place. This was a distance I have struggled in the past. I was also very proud to see my wife finish as she struggled with an ankle and calf problem.

 

Looking back at all these races, I am able now to push harder in training and work towards a great World Championships.

 

IMG_3668

Spibelt review

 

 

I got to try the Spibelt and have been using it for my longs runs, which Harris Active Sports kindly gave to me. I only normally carry a  house key with me but recently started taking my phone just in case.

IMG_3637

So first impression is that I like the design but it was very small and would it even fit my phone?

When using it on my long run, I found it fit perfect and wasn’t like some other belts where they keep moving around and you need to push them down. The Spibelt stayed in place which was good.

IMG_3599

Next up was does it fit more than just my phone? The answer is, yes it does; I was surprised that my phone and key did fit and still had some more room for some more little bits. The belt still stayed in placed.

Conclusion: if you are looking for a belt that carries limited items then this is ideal. It stays in place and has plenty of room to carry keys and a phone.

 

 

 

Injury!!!

IMG_2434

That dreaded word all athletes hate and try to ignore. Well how can you avoid this?

Your half way through your program and you have felt something odd in your leg but ignore it and it gets worse until it’s a major problem…sound familiar? We runners like to ignore pains and just try to carry on. Of course it is hard to know the difference between a niggle and an injury and this is so important working out what you have.

A niggle is defined as “something that causes a slight but persistent annoyance or discomfort”. Lots of us run with niggles all the time and they go away with easy training or rest.

An injury is defined as “something that can stop you doing your activities and cause you to be in pain”.

The problem is with an injury is that people are stubborn and will not learn from their mistakes. Most of the time an injury occurs because you have over trained and made it worse. I always use three key elements when accessing my injury and how it developed:

 

  • Why
  • Training
  • Prevention

 

Why?

Need to look into why this happened which can be tricky. Did I overdo it after a race? Was I feeling tired before training? Did I get enough sleep and rest? Have I trained too hard? These can be some elements that can result into an injury. It is important to find out what has gone wrong and how to prevent it. Last year I got injured in April and my calf went. I looked into why this happened and the main reason is because I had my family and cousins down for the weekend where I had two beers throughout the course of the day. Now that isn’t much and I don’t normally drink; in fact I haven’t since last April, as I don’t like the taste. Although the beers didn’t affect me, the problem I had is that any alcohol keeps me up all night. So that night I didn’t sleep at all and the following morning when I went for a long run, my calf was acting strange at the end and the following day it wasn’t right. I did a speed session  a few days later and that’s what triggered the calf injury. So the moral of this story is learn from your body and mistakes.

Training

A lot of injuries occur in new athletes starting their training or have not been training for long. This is because they have over trained and gone out too hard. Just remember you don’t need to go out hard every session, slow running also makes you faster; you can read my previous BLOG HERE. Making sure you are not over training is so important. It is key that you have a structured training plan where you have a set period and then a recovery week. I work off a 6-8 week plan with the 7th or 9th week as an easy recovery week. So by the end of my plan I would be at the highest point of mileage and then my recovery week I will strip that back down by a lot and my speed reps too. This is important as no one can expect to peak too many times in a year.

 

Prevention

You must evaluate your training and look at how to prevent the injuries. Learning from mistakes is the key. Most of the time you get injured from doing to much and an error from your part. It is ok to take off a day or a few days to rest. Strength training is important in your training; if you do this correctly, you are more likely to stay injury free and you do get stronger. This is an area where most people go wrong and neglect. I hear it all the time with people, saying things like “I run everyday so my legs are strong”. Well it doesn’t work like that. If you haven’t done any strength training then your body is weak. By strengthening your body, you will be stronger and therefore less likely to get injured, plus the added benefit of going faster.

If you need to rest, rest up, if you are felling tired, don’t train. It is ok to rest – in fact that is where you make all the gains. So a day’s rest a week will do you so much good.

If you have pain then it is likely you have done too much – if it hurts after a day and does not get any better, then you have done too much. Back off a bit and learn from your mistakes to stay injury free.

 

 

 

CEP Ultralight Calf Sleeve and 2.0 Socks review

 

I had the privileged to test some products from CEP recently. I am a big fan of CEP compression socks. I first came across this brand in 2016 when competing at the National Aquathlon Championships in Leeds, where they had a stand at the race. I was first put off by the price as I was like what is the difference between a £3 Pair of Socks compared to these, but after trying the sleeves on, which I still use now, I was surprised by how comfy they were; so here is my review.

A bit about CEP – unlike other compression companies, CEP markets its products around its medical history and supplying the medical industry around the world.  It is owned by a leading healthcare manufacturer. When researching their products I noted that they were of high quality compared to other brands; the compression in CEP products is medically graded and incredibly safe and effective as a result. There products are all focused on recovery. Recovery is very important as lots of people don’t rest up enough so people turn to recovery socks to aid in recovery and of course help with performance.

 

Ultralight Calf Sleeve

I started with the Ultralight Calf Sleeve.  I was intrigued to see the difference from my old pair. They where very comfy, and what I like about CEP is that the end of the sleeves do not leave marks on your legs and stop the blood circulation. I mainly use the sleeves in training and they feel so light. I also feel more comfortable with them on because of my history with calf injuries. What I did feel is that the next day my legs were very fresh and not as tired after a hard session. I also found that the new calf sleeves felt lighter and better then the ones I had before.

IMG_2822

2.0 Socks

Next up were the 2.0 Socks; they also felt very comfy. I prefer to wear these after my training as a recovery sock and for day to day life. I found the colour quite funky and a nice design. I also found there were no marks left on the leg wearing them at the top of the calf.  I find that if I wear a cheap pair of compression socks it really hurt the top of my calf after a few hours where the socks dig into the skin; these socks don’t do that so you wouldn’t get an injury from that. I used them a lot around the house and I also wore them in bed. My legs felt good the following morning, so I defiantly felt better wearing them.  What I do like about the socks is that they fit perfectly and that the cushion on the feet are in the right place.

I found that after a hard weekend of training/racing, from wearing these socks the whole day, I had no discomfort and my legs felt very good the following day.

I do really like CEP products and would recommend them. I have had other compression brands in the past and they would hurt my legs and leave marks. These come at a reasonable price but I feel are an important accessory in recovery and staying injury free and I feel they are the best on the market.

IMG_2826

Pulseroll Vibrating Foam Roller plus Review

img_2996.jpg

I have used many rollers in the past so I was interested in how the Pulseroll Vibrating Foam Roller Plus works and helps you with recovery. I use a trigger point roller and I use the Wellbrix blocks. The Wellbrix blocks are very good at getting to the places a foam roller can not, so having a vibrating roller sounded interesting to test.

I was one of the first to receive the Pulseroll Vibrating Foam Roller Plus. It came well packaged and with some instructions, which is good if you don’t know how to use a roller. It also has a link to online videos to show you how to use it.

First impressions were that it is very much like other foam rollers. I did hard sessions before I tried this out. It has four vibrating settings; I put it on the lowest setting first and started by just placing the roller over my calf, where they were tight and knotted. I did this for a few minutes, then did my quads, and hamstring on each side. I felt very tight and sore before I used the roller so it was a prefect time to try this out.

I was pretty amazed that when I finished using the foam roller and stood up, my legs felt lighter; they didn’t whilst I was using it, but I could feel the knots and tightness going away. I felt that I could go and run again hard – I am assuming that the vibrating factor aids recovery a lot more than a normal foam roller. My Achilles get’s very tight and that felt a lot less tight afterwards.

I have been using the roller quite a bit over the past couple of weeks and I do feel this works so much better than a normal roller. You don’t need to move much but just let the roller get rid of the knots. I found the recovery was pretty impressive and my legs felt good. I am going to use this in my recovery now and I recommend it is worth the money and will aid with recovery and keeping helping you keep injury free.

PulseRoll have kindly given my followers £10 off all their products. Please use the code YIANNIS10 at the check out.

 www.pulseroll.com

IMG_2946

 

 

Staying motivated and confident

asics_birmingham_4000_394

Keeping motivated in your training is key. If you are not motivated then you struggle with your training and might not reach your targets.

There is no doubt that runners thrive on high levels of confidence. Indeed, self-confidence can be the difference between success and failure given the fine margins that exist in running. Despite this, we must acknowledge that self-confidence is like a rollercoaster that fluctuates between high and low.  This blog identifies 12 key steps in raising your own levels of self-confidence and not to fall into the dreaded zone where you struggle and give up.

 

  1. Remember that somebody believes in you. This somebody could be a coach, manager, trainer or fellow club runner. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.
  2. Think in positive ways at all times. Positivity can be developed by assessing each day (training) and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose. 
  3. Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself. Rome was never built in a day.
  4. Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.
  5. Engage in mental preparation. One should work on engaging their mind onto each task they embark on. Mental preparation can follow many trends like, mindfulness, imagery, reflective thinking, positive self-talk, goal setting, meditation and concentration training amongst others. One should find a strategy that works for them and then use this to provide that inner desire to build confidence. There has been plenty of evidence within elite sport of the use of mental preparation. Mental preparation is useful as it can support the levels of self-confidence required to perform.
  6. Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.
  7. Performance must be consistent. Successful runners build confidence because they are consistent and appreciate the value of success. Consistency is like a habit that is formed through experience of situations. In other words, the more you do the better you become at the task in hand. Elite runners will work hard and do whatever to achieve their ultimate aim. 
  8. Be constructive in own self-evaluation. Through self-evaluation one can become more effective at building self-confidence. Building your own level of evaluation will enable you to become critical. But it also enables you to build on this critique to create higher levels of confidence. Alex Ferguson suggested that he learnt more from losing than success. This is true of most successful performers as they use defeat/backward steps/rejection to fuel the fire to comeback stronger.
  9. Reflect positively following performances. There is no doubt that the more you reflect the better you become at practice/competition. Reflective practice relates to becoming aware of your strengths and identifying areas that you can improve. Therefore, logically the more you reflect the higher chance you will increase your self-confidence levels. For example, runners should use training and competition settings to reflect robustly.
  10. Continuously set short-term goals. Most runners suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.
  11. Respect yourself and don’t be too harsh on own performances. Life is about trial and error. Runners should learn from the many challenges that they face. However, runners must not be too harsh and should take regular breaks when needed. Runners should eat well and sleep well. Runners should respect mind and body. It is through respect that runners can learn to rebuild confidence.
  12. Focus leads to natural confidence. When focused there is no doubt that body language is good. Therefore, runners should develop focus through appreciating what is required and build this through application. Runners should address concerns and tackle any issues early. Confidence building is about remaining resilient in the face of pressure.

 

There is nothing more tougher when you are on your long runs and your body is screaming to stop. Remember these 12 steps and work towards getting your goals. I have been out on long runs and found it tough, especially during the dark cold winter months. Running round on my own was tough when knowing my major races are not until the summer. I get days where I don’t want to run or get to the long run and my mind wants me to stop. However I keep pushing myself to carry on longer and these are the days that really count.

This Blog was written by Gobinder my confidence coach and me.