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Operation Move

Online Running Coaching

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coaching

Podcast: Episode 93 – Back to the Beginning

Zoey · February 8, 2019 · Leave a Comment

Back on my podcast, and back to the beginning!

Whenever Learn to Run starts, I have the opportunity to reflect on where I started and how my own experiences have helped me to shape and change and evolve Learn to Run. This week I’m talking about what learning to run was like for me, and how it slowly grew into something bigger than myself. There are things I learnt as a runner, and things I learnt as a coach from where I started and the points where I succeeded and where I failed.

Resources I talk about:

How to rehab shin splints, because resting isn’t enough!

Learn to Run starts on 11th February, you can dive in here. And all the payment options are viewable here.

Podcast: Episode 89 – How to Debrief after a Bad Race

Zoey · November 2, 2018 · Leave a Comment

This week we are talking post-race debrief after a race or event that definitely did not go to plan. Normally, this is something that you would do with a coach, but if you don’t have a coach or are self-coached, then there are loads of things that you can do to do your own debrief post-event to make sure that you learn as much as possible and have everything you need to move forward with your next training cycle.

Learn to Run registrations are open, so you can check that out here. And our Walking and Introductory Strength program is available for free: tick the walking challenge box when you sign up for the newsletter.

Podcast: Episode 84 – Finding a running coach is like dating, here’s how to find what works for you

Zoey · August 19, 2018 · Leave a Comment

This week we are talking about running coaches

How to find them, why you might want one, and what are the best questions to ask including:

  • Why it’s far more about personality than it is about programming
  • Getting a sense of someone’s training philosophy
  • The benefits of creating a partnership for your training with coaching
  • And why I think all running coaches should have coaches too!

Learn to Run registrations are now open, so you can sign up here for early access to the group and to start on our introductory walking and strength program.

Podcast: Episode 61 – The Struggle is REAL: Picking a Running Coach

Zoey · October 20, 2017 · Leave a Comment

I recorded this podcast at a time when I was trying to find (and commit to) a running coach. It’s a lot like dating, and I’m reminded of how somehow back in the nether regions of my memory, I recall why I hated dating so much before I got married. Anyway, I digress. Finding a coach! I often get asked why I would need a coach, because clearly I don’t have any issues with motivation, but the truth is that motivation and accountability are only a small part of what a coach does. And frankly, I’d be suspicious of any coach who didn’t have a coach, because how much do they really believe in the process if it doesn’t apply to them?

So in this podcast I talk about:

  • When you know you are ready to take that next step and start working with a coach
  • What are some of the reasons why you might need a coach
  • And what are the best way to find a coach who is going to work for you.

Head over to iTunes to listen (and subscribe! and review!)

You can listen and download episodes in Itunes here.

How to hijack your motivation before it disappears

OperationMove · December 16, 2016 · Leave a Comment

If you ask people why they run, they’ll often refer to the elusive runners high. And while the jury is still out on what an actual runners high is and if it even exists, the real reason people decide to run or do a workout is probably to do with dopamine. Most people think of dopamine as the reward hormone, but the truth is it’s far more complex than that. Dopamine spikes when we anticipate a reward and the spike of dopamine creates the motivation for us to do the work in order to get the reward. So, it’s a pretty big deal in terms of creating habits for running or fitness or change of any kind.

It’s not without it’s problems though. When you start out you have an expectation of feeling fitter or running faster or whatever it is and usually in the beginning you get big results, so it’s easy for you to meet those expectations and your dopamine levels stay intact. But progress is not linear and what happens the next month when your results weren’t as good as you were expecting? Your dopamine takes a nose dive and you now have less motivation.

So how do you get around it?

Make the process your desired outcome. And break it down into small goals. Goals like completing the session. Goals like doing a certain number of sessions in the week. Rather than focusing on annual goals or goals for the training cycle – start focusing on a few goals just for the daily session. It might be to finish in a certain pace, stick to a heart rate zone, practice core activation, complete the full warm up. And after you’ve finished each session reflect on the successes of it. This is why post-run selfies are a great training tool.

Make sure your long-term goals are achievable. Realistic isn’t a dirty word. In order for you to thrive, you need to be able to see progress towards your long term goals and if it’s too out of reach, then you won’t be getting that ongoing feedback that you are getting the results that you are working for. Make sure your short-term goals are things that work for your long-term goals and make sure they make a clear, achievable and realistic path.

Vary the program and introduce unpredictability. One of the things about dopamine is that it highlights how we are all innately built to be gamblers. Predictability is great, but it gets boring. If you sometimes get the reward and sometimes don’t, then your dopamine levels are going to be double that compared to always getting the expected outcome. So in training that means your coach not sharing training plans too far ahead into the future. It means creating new workouts that you haven’t done or a combination that you haven’t tried before. It means them occasionally springing something totally random on you.

Turns out motivation might not have been as fickle as we always thought!

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