Simple solutions to fit Real Life

I’m happiest running.

I mean it. I am downright joyful when Mark and I lace up the sneaks and head out for our Saturday long runs on our favorite river-view bike path. We go anywhere from 8 to 20 miles (anything less than 8 we run in the neighborhood, which is far less joyous), and while I’m deliriously happy throughout, I feel it most intensely around miles 3-4 and then again at 8-9.

During a 10k race it was so intense I was close to tears.

There is even a residual joy—happy feelings that last long after the run ends.

For example, I’m sitting stiff and achy at my desk two days after a 20-mile training run I did not expect to survive, still recovering from dehydration and the brain fog that comes with it, writing about how much I freakin’ love running.

Don’t worry. It sounds deranged to me, too.

But I can’t argue with science and all the fascinating little reactions that are happening while I’m torturing myself running that lead to euphoria.

Yes, the runner’s high is real

That activity specific feeling you’ve probably heard of—and possibly written off as a myth—is the famous “runner’s high.”

And it’s a real phenomena.

A release of hormones triggers a response in the brain that leads to a cascade of reactions associated with less anxiety, improved mood and even a higher pain tolerance.

It doesn’t happen every time.

During last weekend’s 20-miler, I started dehydrated and fatigued. Whatever pleasure-producing chemicals my body had available were redirected to the KEEP THIS WOMAN MOVING FORWARD department.

Although I am still enjoying the post-run glow.

But that consistent feeling of happiness and joy is something I chase—pun intended—every time I lace up my sneakers.

It’s why I look at bike paths wherever I go and immediately think, “I wanna be on that.”

I’m getting the goosies just thinking about it.

But here’s the important part: it’s more than just hormones. I’ve created an experience out of exercise.

Those intense long runs are necessary to complete a training block that gets me to my ultimate goal, the marathon. But along the way they became runs I want to do instead of runs I have to do.

And that distinction matters.

When the things I should be doing for my body feel less like chores and more like enjoyable experiences, they become a whole lot easier to stick with.

So how did I turn 20-mile runs into fun factories, and how might you recreate some of my madness with your own “must do” activities?

I’m glad you asked.

Location, location, location

When I have a challenging distance, I schedule it for my favorite stretch of bike path. We’ve run in plenty of places, but this trail has it all: river views, shady trees, wildlife spotting (we saw a coyote cross the trail on one of our last runs!), enormous houses to daydream about.

It’s familiar. It’s beautiful. It’s comfortable.

That comfort came partly from running there over and over, but the surroundings themselves make the experience something I look forward to.

If you hate staring at a wall while walking on a treadmill, maybe the problem isn’t walking.

And that brings me to another important part of the environment…

To listen, or not to listen?

I found my sweet spot when it comes to distraction while exercising.

Hear me out (pun absolutely intended).

I’m a true crime girly.

For a long time I listened to horribly fascinating stories about murder and mayhem while running along my beautiful, serene river path. I was definitely distracted from what was going on in my legs.

Then one day I switched to my other favorite genres—business development for female entrepreneurs and nutrition—and noticed something interesting.

My pace improved. I felt better. The runs seemed easier. Turns out, what we’re feeding our brains matters, too.

These two very different messages create very different reactions in our brains. One triggers a stress response, the other triggers a “rest and digest” response of lowering cortisol, relaxing tight muscles, and boosting oxytocin.

Music works the same way.

Sometimes that fast tempo and chaotic energy is exactly what you need for a hard workout or burst of intensity. For those long sessions where endurance is king, something steadier will keep you cool and calm and see you through to the end.

And now, to throw a total wrench into this entire section:

Don’t underestimate silence.

Being alone with your thoughts, taking in the scenery, setting goals and actually being present can turn exercise into something almost meditative.

So experiment.

Podcast? Music? Silence?

Find out what makes your brain happy.

And maybe leave the true crime for rage cleaning.

Fun with friends.

From day one, Mark, my favorite friend, and I have been adventuring together. It started with hiking and we quickly realized the experience started long before we reached the trail.

First, we planned where we were going. Then came prepping the gear, driving to the mountain and the anticipation of the day ahead.

Afterward came the limping and groaning, nursing our wounds and laughing about whatever ridiculous thing happened along the way.

The hike itself was only one part of the experience.

We created a bond through our shared adventures that makes each hike, run, and lifting session, more like time together and less like a chore we’re supposed to complete.

Along the way, we’ve made hiking and running friends that have joined the madness. Turns out, “the more the merrier” really does apply when you’re suffering voluntarily.

There is something powerful about sharing a difficult experience with someone else. The challenge doesn’t disappear, but encouragement, laughter and connection can make it feel a whole lot lighter.

It’s all fun and games. No, Really.

Fitness can be tough.

And yes, even though we know that toughness is what builds up our physical and mental muscle, it’s still tough! There’s no reason we can’t add a little enjoyment to the struggle.

• Fitness trackers that award “badges” or streaks can be surprisingly motivating because we are still children at heart and would very much like our sticker, thank you.

• You can try to beat the clock or structure ascending and descending sets to change up something that could be repetitious and boring.

• Where my runners at? Color runs, theme runs, trails, or obstacle runs are a fun change and can give you a fun goal to prepare for.

• For my long runs I’m going slow and steady with the primary goal of survival, but on shorter midweek runs, I’ll aim for “negative splits”, running each mile faster than the one before it. It’s about as delightful as it sounds, but pulling it off gives me an enormous sense of accomplishment, and a little dose of that runner’s high.

Find your version of fun

If you’ve made it this far, gold badge!

The bottom line is this: exercise does not have to be a chore. You are allowed to enjoy it.

In fact, I’d argue that finding ways to enjoy movement is one of the smartest things you can do if you want it to become part of your life.

You don’t have to love running 20 miles.

Frankly, I’m not sure you should.

But maybe you love hiking with your spouse. Walking with a friend. Dancing. Lifting weights while listening to your favorite podcast. Riding your bike somewhere beautiful. Signing up for a ridiculous themed 5K because somebody promised you a medal and a banana at the finish line.

Find the experience that makes you want to come back.

promised you a medal and a banana at the finish line.

Find the experience that makes you want to come back.

Because movement is too important to our overall health for us to spend our lives dreading it.

And if you’re stuck trying to figure out how to make movement—or wellness in general—something you actually want to do, I’m happy to help.

I offer a free 30-minute one-on-one wellness conversation. We’ll look at where you are, where you want to go, and figure out your first step.

Sign up HERE.