Have you set yourself a new year’s resolution? What steps are you going to take right now to make sure that you achieve your goals?

In my other life, I sometimes coach teams and individuals to help them reach the full potential of their projects. I don’t supply the answers. Instead, through my questions, the coachee comes up with a plan of action for his or her own work. Because they drew up the plan, they feel ownership of the project and feel confident about their own ability to succeed.

As we get to New Year’s Resolution time, perhaps what we all need is a coach to help us set our goals. In the absence of someone to come in and do the job with us, we have to act as our own coach sometimes. This has its advantages; we’re the only ones who really understand what we’re aiming for.

By being realistic about what we want, and why we want it, we ensure that our goals have strong foundations – that’s the only way they’re going to grow big and strong! I’m not just talking running here –coaching questions can help you move forward in all kinds of areas where you feel like you’re at inertia. Though it would be nice if some of you used these for setting your running goals for 2013… As a result of a self-reflection session along these lines, I’m already signed up for 2 races in 2013.

The coaching model that I started off with is called the ‘grow’ model. Set aside some time to yourself, when you know you won’t be disturbed. With a notebook to hand, ask yourself each of the questions below, giving yourself time to reflect on the answers. It’s not a race and sometimes the first thing that comes into your head isn’t quite accurate when you think about it more deeply. Record your answers so you can reflect on them later, maybe when you’re having a little motivation blip, or just to remind yourself that you’re on the right track.

Goal

What would I like to achieve, specifically? (Be honest – sometimes the goal we state isn’t quite the same as the true reason.) Why would I like to achieve it? Is it achievable in my timeframe, or would it be better to split it up into smaller goals to keep myself motivated? What would a successful outcome look like? How will I measure success? Write down your goal, with the timeframe and the specific measurement that you’ll use.

Reality

Where am I currently? Have I experienced something similar in the past? What went well? How would I do it differently in the future? How far am I from my main goal currently?

Options

Brain storm your options for improvement. Discount nothing at this stage. Do you need more information and education? Do you need to bring someone else in to help ensure your success? Would signing up for something right now and publicising it make you more likely to do it? List everything!

Now prioritise. What barriers need to be overcome for my favourite options to work?

What Next?

What am I going to do NOW to make sure that I meet my goal? What early wins can I set up to keep me motivated on my way to my main goal?

Write down what you are going to do and when you are going to do it by. Put it somewhere that you, and other people, will see it and hold you accountable. Schedule in a time to reflect on how you’re progressing.

 

If you’d like, you could keep a record of the goal you’re going for in the comments here to make it public! You’ll be more likely to strive for it if you know you’ve got support here. #GROW2013

What makes a great running buddy? You need one you can chat to, be silent with, complain to, laugh with, obviously. But even better than all of those things though is a running buddy who’s training to be a masseuse. Result!

Sarah, the friend I did the West Highland Way with and also one of my buddies for the Amsterdam marathon, is one such brilliant running pal. The leg massage she gave me after 26.2 miles was nothing short of incredible. Afterwards I had no DOMS, no niggles, nada, zilch, nothing whatsoever in the way of aches and pains.

Of course, unless you’re uber-elite, you’re not likely to have a masseuse handy after every hard run. By way of compensation, Sarah shares below her tips on the next best thing – self-massage for runners.

Self massage
Two experiences prompted me to look further into the possibilities for self massage. One was the overwhelming urge to massage my quads at the end of a hard day’s running  while travelling the West Highland Way. This we attempted each night, although we later discovered we’d been using hair conditioner that we mistook for body lotion… Yes, we both wear glasses!

The other trigger was that after completing my first marathon in Amsterdam recently the queues for post-run massages were long. This definitely didn’t fit into the 30min recovery slot recommended on my training plan.

In the tragic absence of professional help, after abnormal exertion I tend to rub my thighs or calves in a comforting manner, usually subconsciously. I’ve noticed that quite a lot of other runners do too. This can have a compromising effect on one’s social validity (especially if done in Vic Reeves type way*). Also I wondered, is this kind of random rubbing doing more harm than good?

As I am doing a Diploma in Swedish Massage I elicited some advice from the Sports Massage experts in the next room for those times when you have to manage your own aching muscles.

The Wisdom :
- If you’ve run a marathon it’s likely that you’ve damaged your muscles and other tissues and traumatised your joints. Usually  Swedish massage is not applied within 48 hours of an acute injury. On the other hand, you’ll have loads of toxins and lactic acid kicking about. Leaving this to sit in your muscles will prolong the healing process and a gentle massage could help disperse these so …

- GENTLE/ CAUTIOUS is the way to go.

- Directly post-marathon it’s also vital to keep moving for a while and then follow the Rest, Ice Compression, Elevation acronym.

- If you are going to do a bit of self-massage

• Do use slow, gentle,  gliding strokes.Therapist’s call this effleurage and it’s done with the palms of your hands . If you’ve ever had a massage this is the stroke they start with to warm the muscles up  and to relax you ( and also when they are trying to think what to do next ).
• Only massage upwards towards the heart ( a golden rule of massage). This is  not so easy on yourself but can be done. Just remember that the strokes should be coming towards the centre of your body, not away from it.
• Do  use oil or lotion (or hair conditioner if you must). Holland an Barrett do a cheap solid oil that’s easily transportable. It’s called  DOG OIL but don’t let that put you off. And don’t forget to warm your hands up first.
• Don’t massage over or near any injuries, bruises, lumps etc.
•  Best practice would be to do it in private or amongst other runners as it can look a bit strange on the bus

If you’re lucky enough to find someone else to massage your tired limbs for you   make sure they are very careful if they are not a qualified massage therapist so they  don’t cause any more damage.

*In case you’ve never heard of him, Vic Reeves is a British comedian famous for rubbing his thighs in a lascivious manner. Which doesn’t sound that amusing when written down but he is very popular…

Sarah Leitch

Sarah Leitch is an ex city dweller and a self-employed consultant,  veggie wild food forager (thewesthighlandforager.com) and  trainee massage therapist. Now living in the Highlands with her family and many other animals, she runs most days in the mountains and forests with Betty the collie dog.

 

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