Some runners perk up when winter rolls around, energized by crisp air, fresh snow and quiet streets. Other runners go into self-preservation mode when confronted with cold temperatures and a monotone landscape. Winter urges them to take to their blankets and burrow until spring. 

Whichever camp you fall within, making a winter running bucket list can make the season more enjoyable. As you check off unique-to-winter running experiences, you’ll also build endurance that will improve your running come spring—and you might create a new running tradition you’ll look forward to year after year. 

Sunrise Run 

Many runners thrive on the rosy-hued optimism that comes from running as the sun rises. But unless you’re a natural early bird, the wake-up time can be painful: In June, the sun is up before 5 a.m.! This season, schedule a run to coincide with a winter sunrise, which happens in the 7:00 hour in January and February. You’ll feel rejuvenated; you’ll still finish with your run relatively early; and you’ll get some vitamin D at a time when your stores might be low. 

First Snowfall Run 

Have you ever watched a little kid play in untouched snow? These young explorers show pure joy in exploring a never-before-seen landscape. You can feel some of this same joy this winter! Check the forecast and plan to be the first to blaze your own trail after a snowfall.  

Winter Group Run 

When the weather is unwelcoming, community is key. Plan a run with a friend or meet up with a group like Fleet Feet’s Winter Warriors or any of the area’s many running clubs. (Check out the Bloomsday Road Runners Club calendar at Brrc.net for ideas.) Runs pass by more quickly with company, and the darkness feels far less enveloping when you’re with others. 

Winter Race 

Force yourself to stay active by signing up for a winter race. Whether it’s a half marathon in a sunny state or something local like Spokane’s Partners in Pain, putting a formal running commitment on the calendar gives you something to work toward when motivation is low. With a goal to structure your runs around, it will be easier to stay active. You might discover a new favorite race or find that your winter race PR is faster than you expected. 

Make It an Event 

Friends and family make things more fun. If you are still building your running community, see what’s on the docket with the local running groups mentioned above. They likely have fun winter events on the agenda. Or plan something with your own running buddies, like: 

• A neon night run: Gather a group, plan a safe route and run decked out in neon and glow sticks. 

• Winter trail run: Visit someplace you usually only see in warmer weather. Notice the difference in the scenery, your pace and your state of mind.  

• Family pajama run: Run in your PJs, then get hot chocolate. 

• Galentine’s Day run: In February, gather some ladies who lunch run. After your run, have brunch or a crafternoon (or a “Parks and Recreation” marathon to celebrate the original Galentine’s Day).  

• Progressive run: Kind of like a progressive dinner (appetizers at one house, main course at another, dessert at a third). Do dynamic stretches at one house; run to a second house where you stop for water, fuel and a bathroom break; then run to the final house, where you have a post-run stretch and snack. 

Whatever goes on your winter running bucket list, the season will be more fun if you explore new things, stay active and spend time in community. 

Sarah Hauge is a writer and editor who lives in Spokane with her husband and two children. She is looking forward to her first snowy run this winter and is registered for a couple of spring half marathons.  

The post Winter Running Bucket List  appeared first on Out There Venture.

If you’re a runner, you’ve certainly heard the refrain of the doubters. There’s one thing they are absolutely certain will happen to you: “You’ll destroy your knees.” 

This is just one of the pervasive myths about running, and there are many others we tell ourselves. As with other lore, there’s often a kernel of truth in there—but the more nuanced picture leads to greater understanding. Here are a few common running myths, debunked.  

“Running is bad for your knees.” 

Short answer: Not true. 

Nuanced answer: Running does not cause knee arthritis. In fact, studies show running can lower the risk of developing joint problems. Running also significantly improves overall health, benefiting the cardiovascular, respiratory, and musculoskeletal systems and decreasing the risk of everything from heart disease to osteoporosis and contributes to improved sleep and mood. That being said, damage to knees and other joints can result from running despite nagging injuries, resting inadequately, or overtraining. Ideally, you should increase your running volume by no more than 10 percent weekly. 

You need a certain body type to run. 

Short answer: Nope. 

Nuanced answer: Among competitive athletes, there are trends; who hasn’t marveled at the quads of an Olympic sprinter? Still, there are variations even among those elite pockets of the population. Zoom out a little further, and you’ll see an even more vast array of shapes and sizes. Bloomsday finisher photos prove that runners come in all heights, weights, and body compositions. Regardless of body type, you should run appropriately to your level of fitness. To feel your best and avoid injury, it’s always a good idea to balance running with strength training, mobility work, and active stretching. 

You’re not a real runner if you take walk breaks (or aren’t “fast,” or don’t do races, or…) 

Short answer: Wrong. 

Nuanced answer: You’re a runner if you run. That’s it! It doesn’t matter if you prefer a 15-minute mile pace, a 6-minute pace, or a run-walk mix. Competitive runners often do workouts that combine high-intensity intervals with low-intensity jogging or walking recovery. It’s an effective way to train. Other runners build up stamina by alternating running and walking intervals. You certainly don’t have to run fast to be a runner—and there are many benefits to long, slow distance. The goal is to run in a way that brings you joy and benefits your life and goals. 

The right shoes will prevent injury. 

Short answer: Shoes aren’t miracle workers. 

Nuanced answer: The right shoes can help, but your musculature plays the biggest role in injury prevention, explains Trey Nichols, a physical therapist and founder of NW Movement Co. “Shoes are great,” he explains. “I’ve seen issues where I’ve attributed a lot of benefit to getting a different pair of shoes. But what makes the biggest difference is strength.” 

Strong feet and ankles are the foundation of injury prevention. One of the best ways to build that strength, Nichols says, is to go barefoot. This might mean walking around the house barefoot or going barefoot while you cross-train. Barefoot training engages the foot and ankle musculature, improving stability and strength throughout the entire body. If you wanted to strengthen your back, you wouldn’t always wear a back brace. Similarly, wearing shoes all the time can limit foot and ankle strength development. “I’ve worked with a lot of patients who after becoming more aware of their feet and getting their feet stronger have unlocked their superpower,” Nichols says.  

At the same time, wearing shoes that are right for your physiology and training goals is certainly beneficial. Visiting a running store like Fleet Feet for a gait analysis and fitting is a good practice for any runner. 

Sarah Hauge is a writer and editor who lives in Spokane with her husband and two children. She’s looking forward to running a half marathon or two this fall. 

The post Running Myths Debunked: What Every Runner Should Know appeared first on Out There Venture.

By Sarah Hauge 

Let me start with total transparency: I am not a trail runner. I have no expertise in this area. I run dozens of miles every week, but almost every one of those miles is on pavement.  

That’s not to say I’ve never tried it. I’ve run with friends through Riverside State Park. I’ll veer off the paved loop to forge my own path through a field of flowers in Upper Lincoln Park. But those forays have been a blip in my running life. For one thing, I don’t like heights; my fingertips go tingly and my imagination plays a slideshow of imminent death at the hint of a sheer drop-off.  

And truthfully, I love my road runs. I love tooling around the neighborhood, saying hi to friendly dogs, looping through favorite parks, and crisscrossing the bridges that span the river. I love seeing how familiar sights shift and cycle over time, like the slender but vibrant strip of poppies along the sidewalk near my kids’ school that bursts into bloom as a forerunner of summer. Even along the well-paved path, you’ll see a kaleidoscope of wildflowers, marmots snuffling among the shrubbery, or a bison or two grazing in their field. 

Recently, though, my family visited my brother and sister-in-law in Bellingham. They live mere footsteps from the Interurban Trail, the former rail trail that stretches from the historic Fairhaven neighborhood to Larrabee State Park. With zero sheer drop-offs and the easy access to their house, I became a committed trail runner…for exactly two days. 

It was everything I didn’t know I’d been craving. The tree canopy protected me from the rain, parting just enough to reveal expansive views of the bay. I passed not one, not two, but three waterfalls. I almost always listen to a podcast or audiobook while I run, but it was obvious that for these mornings, the trail itself would provide my soundtrack. My runs were meditative and serene, with chipmunks and birds as my main companions.  

As I ran back to my brother’s house the second morning, I felt refreshed and rejuvenated. Energized. I pushed the pace, easily ending my trail experiment feeling strong and powerful. I cruised past a man and his dog and zipped past a pair of walkers, surging toward the open path ahead. It felt good to be in nature, strong and fast and lost in my thoughts. 

And that’s when I heard voices from behind me. Not just a couple of voices, but many, many voices, approaching rapidly. Very rapidly. They must be on bikes, I thought, naively. What else could explain my powerful trail-runner persona being so swiftly overtaken? 

I’ll tell you what: I was about to be passed by dozens of members of some kind of elite men’s running club. They blew past me, chatting easily, not the least bit winded as they sailed ahead toward a narrower stretch winding down the hill. How far would they go? I couldn’t say. From the looks of it, probably forever. 
I was a little irked by the disruption, by their effortless speed, by the subconscious ease and sense of safety a group of young men together exude—which was in direct contrast to my stark awareness of my vulnerability as a woman running alone, anywhere, ever. 

But also: I loved what they were doing. A nice long run through gorgeous scenery with a group of friends on a weekend morning? There’s not much better. 

I arrived home tired and content, holding on to a few takeaways: 1) Experiment with more trail running close to home. 2) Skip the headphones every now and then. 3) If you’re going to get a small dose of humility, you might as well get it somewhere beautiful. 

Sarah Hauge is a writer and editor who lives in Spokane with her husband and kids. She is looking forward to floating the Little Spokane for the first time this summer. 

The post Going Wild Trading pavement for pines and podcasts for birdsongs  appeared first on Out There Venture.

A few weeks ago, while slogging through a dreary mid-winter run, I decided to mix things up. “Why not sprint a little?” I asked myself. I’d heard someone mention a New Year’s resolution to sprint regularly and had a mixed reaction: 1. Why would anyone want to do that? 2. As a runner, shouldn’t I sprint sometimes?  

I had already run a couple of miles at my typical nowhere-near-as-fast-as-it-used-to-be pace, so I went for it—30 seconds of all-out effort. My footfalls were heavy on the pavement, my form bordering on out of control, and I was relieved when the 30 seconds were up. But a couple of minutes later, I was ready to go again. I repeated the intervals several times, then settled into an easy pace to finish the run.  

Walking back to my house, I noticed something strange. I felt…happiness? Maybe even low-key elation? I run often, but I couldn’t remember the last time I’d felt this elusive “runner’s high,” especially not in my least favorite part of the year. The unexpected buoyancy lasted hours. Maybe even in the depths of winter—even in 2025—life could feel light and fun sometimes? I vowed to sprint again soon. 

Why Sprinting Works 

Sprint interval training (SIT) is a form of high-intensity interval training (HIIT), where short bursts of intense activity alternate with periods of recovery. The benefits are well-researched and far-reaching. 

“There’s some fascinating research showing the multi-system effects and benefits around both the cardiovascular system and muscle repair,” says Jonathan Hook, physical therapist and director of clinical education at Whitworth University. HIIT improves VO2 max, meaning the heart and lungs supply blood and oxygen more efficiently. It also stresses muscles in a way that triggers repairing and rebuilding, increasing strength and resilience. On top of that, HIIT delivers these benefits in less time than steady-state cardio. “You’re getting all of the benefits with way less investment of time,” Hook explains. 

Those benefits stretch significantly beyond the physiological. Research links HIIT to improved cognitive performance. One study compared 45 minutes of HIIT with 45 minutes of slower, lower-intensity exercise. The group that did HIIT had improved cognitive performance related to focus and attention, Hook says. In other words, doing HIIT or SIT in the morning could lead to better brain performance throughout the whole day. 

Sprinting Safely 

Ready to try sprinting? As with any new exercise, it’s important to talk with your medical provider first, particularly if you have underlying medical conditions. Then, start small. “If you haven’t already sprinted, it’s similar to going to the gym and lifting weights for the first time,” Hook says. “You wouldn’t go and lift at your max intensity.” 

Here is one safe way to begin: 1. Warm up by jogging for several minutes. 2. Sprint for about 30 seconds at about 75% of your maximum effort. 3. Recover by jogging or walking for 90-120 seconds. 4. Repeat several times, then cool down. 

Remember that sprint intervals count as part of your total training volume, and avoid increasing your weekly mileage by more than 10%. Over time you can adjust to sprinting longer, shortening recovery intervals, or increasing your sprint effort, but don’t change everything at once. Pick one aspect to adjust each week. 

If you take up sprinting, make sure not to neglect resistance training. Exerting more force while running could lead to overuse injuries. Strength training that works all the major muscle groups will help with balance and reduce injury risk. 

Sprinting Is About More Than Speed 

Some people do sprint intervals to get faster. That can happen, but the cool thing is that there are so many other rewards. I plan to start sprinting regularly to get all of those benefits—but most of all, for the boost of joy. 

Sarah Hauge is a writer, editor, and grant writer who lives in Spokane with her husband and children. 

The post The Case for Sprinting  appeared first on Out There Venture.

From Agatha Christie mysteries to Emily Nussbaum’s excellent insights on reality TV in “Cue the Sun!” to Conan O’Brien’s thoughtful and absurd interviews (and endless co-worker bickering) on his podcast, my running soundtrack of audiobooks and podcasts is all over the place, in the best way. Some days, knowing all the great options I have to choose from is the impetus I need to put on my shoes. 

As we power through the bleak midwinter, extra motivation can be especially helpful. While some of us revel in those frosty runs—I count myself among them at times—there are many things winter is not. It is not the season for fast paces, reveling in sunshine, or crossing paths with friendly dogs and kids on bikes. For year-round outdoor runners, it can feel downright solitary out there, with every day offering more of the same.  

But that monotony makes it a great time to lean into running’s other benefits. With the solitude comes the peace of quiet streets. The sensations of frost-nipped cheeks, slightly numb toes, that dropped-stomach, almost-losing-your-balance sensation when you slide on some ice while sidestepping snow berms.  

The experiences are small, but you notice them more. The roads are quiet. The landscape is muted bordering on humdrum, a tone-on-tone palette of icy blues, frosty whites, and misty grays. No, it’s not necessarily thrilling, but it sets the tone for reflection, letting your mind wander, exploring. On a winter run, the pressure is off. 

This other day I woke up feeling foggy, stuck in a strange out-of-body disconnection I’ve experienced occasionally since childhood. After coffee and a laughable attempt to snap myself out of it by slapping my own cheeks, I decided what I needed was a cold winter run. The air was freezing and damp, the kind of chill you can’t forget about even when you’ve been running for 30 minutes. My run didn’t totally shake me out of my fuzzy state of mind. But after six chilly miles accompanied by the syncopation of my feet, my heart, and my breath, I felt more like myself, ready to handle the afternoon ahead. 

Winter strips things down. It’s not a time for showing off, impressive paces, setting big goals. It’s about the good stuff. 

The good stuff? 

• Running with a friend. 

• Listening to something you enjoy—whether that’s a favorite podcast, a good book, your running playlist, or just the sounds of your shoes hitting the pavement. 

• Laughing at holiday decorations gone wrong (like the neighbor’s house with the gruesome severed head left hanging after Halloween well into December). 

• Mulling over life’s big questions, like where the squirrels have gone, and where squirrels poop when they aren’t gone—and also, why you don’t know the answers to these age-old questions by now. 

• Thinking, rethinking, letting your mind wander, making brilliant insights, mentally rehashing old arguments, letting them go. 

Time on the run isn’t only measured by miles logged or records set. It’s about the sights you see, the thoughts you think, the conversations you share, the absurdities you observe. Anxiety released, depression mitigated, daylight savored. Roads taken, roads not. The drumbeats of hours spent, doing your thing, jogging along.   

Sarah Hauge is a writer, editor, and grantwriter who lives in Spokane with her husband and two children. She hopes to sneak in some warmer winter running during a trip to LA with her daughter this February. 

The post Midwinter Running Motivation  appeared first on Out There Venture.

Change Is the Only Constant 

Starting in middle age, our bodies experience a reduced range of motion and lower cardiovascular capacity. Aging also brings on lower bone density, increasing the risk of stress fractures and osteoporosis. Additionally, muscle mass decreases by about 3-5% per decade starting at age 40. 

All of this contributes to slower race times, slower recovery after an injury, more aches and pains, increased fatigue, and a sense of general frustration. (What is happening to me?!) Given that, what can we do? 

Staying Strong and Injury-free 

• Rest: Adequate sleep is important for recovery at any age. Aim for 7-9 hours each night and consider a catnap after an early morning run. If you feel frequent aches, your performance drops, or you dread running, take a day off. 
   

• Strength training: Strength training is key to staying healthy, boosting metabolism, reducing injury risk, and maintaining independence as we age. It builds muscle that absorbs running’s impact, reducing joint stress and injury risk. It also improves endurance, form, bone density, and metabolism. While runners typically devote most of their time to running, strength training should be in your routine. Aim for two full-body sessions per week, covering upper, lower, and core muscles. 
   

• Nutrition: As muscle mass decreases, it is important to assess protein intake. A standard recommendation for someone wanting to maintain or increase muscle mass is to consume .8 to 1 gram of protein per pound of body weight per day (meaning about 120-150 grams of protein for a 150-pound person). It’s also important to get plenty of fiber and omega-3s, which reduce inflammation and contribute to healthier joints. 

Walking the Fine Line Between Acceptance and Giving Up 

Knowing all this is helpful, but I still feel conflicted. Even as my body changes, I can’t help but notice amazing runners older than me cranking out PRs, age group victories, and times I’ve never hit at any age. (I’m looking at you, Spokane Swifts.) I feel like I’ve still got some room to become a faster, fitter, and more efficient runner, especially if I do it wisely—with more rest, better nutrition, and plenty of strength training and yoga to help me. 

At the same time, there are limits. So even as I try for some new achievements—I love a good goal—I want to focus most of my mental energy on gratitude for what I can do now. Yes, I used to race faster on less training, but I now nourish myself better and experience the benefits of a regular strength training practice. I now have the wisdom to recognize how running regularly improves my physical and mental health. And, at 44, I have something that was totally unattainable for younger me: memories of thousands of hours spent doing something I love. 

Sarah Hauge is a writer, editor, and grant writer and lives in Spokane with her husband and children. Having completed many half marathons, she’s contemplating running her first 5k. 

The post Running in Your 40s (and Beyond)  appeared first on Out There Venture.

Cover photo courtesy of Ken Coburn

Nicole Coburn began running as a kid in British Columbia and has stuck with it through many seasons of life: while parenting young children, in times when she raced frequently, while going through a divorce and then dating her current husband, and in leadership with local running clubs. Nicole is Fleet Feet’s director of merchandising and coaches some of Fleet Feet’s running groups. Her husband Ken is a fellow runner. She has five children and two stepchildren. 

On how she got started 

I started running when I was in high school. I’m the oldest of 10 kids and it was a way to get out of the house, and to escape babysitting duties [laughs]. I had undiagnosed ADHD as a kid, so running was a really good way to focus my brain. I could go out for a run and come back refreshed. 

On the ways her running life has adapted 

I’ve run for over 30 years and it has definitely changed through every stage of life. I think it has to ebb and flow for everybody. For me, when I was having babies and then small kids, there were 10 years when I really didn’t run at all. Then before my divorce, my ex and I tried hard to work things out. We would go do four-hour runs together. I think that helped us get through some difficult times. Running helped us process those feelings. I think the understanding of each other’s perspective we gained on those runs let us still have a civil relationship after things didn’t work out. 

On running after turning 50 

In previous stages of life, I could do a half Ironman at the drop of a hat. I was teaching spin classes, coaching groups, and attending run clubs. That’s not where I’m at. But life balances out. The rest of my life is really happy. I have a great partner. It’s ok. I think some of those large volumes and higher achievements were coping mechanisms. 

As a not-quite-empty nester, it’s different now. I have a much more open schedule but not necessarily the durability in joints and muscles. I’m truly running for the enjoyment of it and not the competitive aspects, which I thrived on in my 30s and 40s. There have been times in my life when a 10-mile run was my daily run, and now a 10-mile run is something I have to build up to. I turned 50 this year, and I’m hoping to do a 50k in the fall. 

On running as a source of community 

My closest friends are people I’ve run with. We know everything about each other through what we’ve shared and overshared on runs. We’ve bonded over doing hard things and processing hard things, whether it’s relationship problems, job issues, or anything else we deal with in our lives.  

On competing priorities 

There were times when I prioritized my own mental health and went for a run and missed out on a bit of time with my kids when they were younger. But I think that sets an example for them too—this is one tool you always will have in your arsenal. You can get out there and use your body to help reset your brain. 

On how running brings people together 

I have friends I didn’t think I shared perspectives with until we started running together. My sister Nyla and I, part of our relationship to this day is how many miles we’ve put in together. My husband and I met through a running club and the running community. After we’d started dating, we got to know each other better by taking “runcations.” 

Brain chemistry studies show that strong bonds form while accomplishing hard tasks and doing hard things together like training for a first 5k, 10k, or half. You form these bonds of community and friendship that continue throughout your lives. 

Editor’s Note: Interview responses have been edited and condensed for clarity. 

Sarah Hauge is a writer, editor, and grant writer who lives in Spokane with her husband and children. She plans to run the Sundae Sunday 10 miler in September. 

The post Local Runner Profile: Nicole Coburn   appeared first on Out There Venture.

I’ve since become a runner and learned that being a red-faced sister isn’t about how often I exercise–it’s just who I am. It’s especially bad in the summer, the toughest season to run in for me. This year, I’m trying some tricks to stay a little cooler, recover faster and cope better. I’m sure my face will be just as pink and sweaty, but maybe I’ll feel a little better on the inside. 

Avoid the hottest part of the day. This is an obvious move, but it’s key to summer running success. Summer is the time to master running early or in the evening (which some runners prefer). Heart rate and perceived effort increase as temperatures rise; humidity bumps them up even more. Running early or late also lowers risks of negative effects from heat and sun exposure. Still, be sure to apply sunscreen, wear reflective gear if it’s dark, and hydrate well before, during and after all runs. 

Freeze your water bottle. Speaking of hydration, a tried-and-true trick is to fill your water bottle halfway, freeze it on its side overnight, then top it off with water or an electrolyte drink when you’re heading out the door. Even on the hottest days, this will keep things cold as the ice melts throughout your run. 

Layer up, buttercup. In general, I like to avoid extra clothing in the summer, but plunging a headband, bandana, or hat in frigid water before or midway through a run can help to cool your body. 

Cool off from the inside out. Pre-run, lower your internal temperature with a slurry. A slurry is basically a slushy: a blend of ice and liquid. Before your run, toss a combo in the blender. Possible pairings include ice and coffee, ice and electrolyte mix, ice and water, or ice and juice. 

Multitask by . . . showering in your clothes. When I was browsing the internet for ideas about summer running, this one came up with surprising frequency. It won’t keep you cooler, but it is an odd summer tip worth mentioning. After a hot, sweaty run, jump in the shower in your running clothes. Suds them off, rinse them out, and set them aside to dry while you finish showering as usual. Your reward is fewer stinky clothes waiting around for laundry day. 

Sleep in it. If mornings are a struggle but you’re trying to get in the habit of running bright and early, sleep in your running clothes to save yourself a few minutes.  

Don’t follow the sun. Plan your runs along strategically shady routes. I don’t love out-and-backs, but on a hot day I’ll always opt for a few passes along the same tree-lined trail over an exposed sunny loop. 

Ask a local. If you’re traveling this summer, google local running groups and find one you can join on a run. Who knows, they might direct you to a route that culminates in a dip in a lake or river—or at least point you towards a loop that takes you past the public water fountains you’ll need at critical moments. // 

Sarah Hauge is a local writer, editor, and grant writer who lives in Spokane with her husband and two kids. She plans to run the Sundae Sunday in September. 

The post Hot Weather Running Hacks   appeared first on Out There Venture.

I’ve failed at reaching the same goal for the past several years: becoming an early morning runner. Wake up, get dressed, run—it seems so simple, and yet I can’t do it. Years ago, I often ran early, but between various kid and dog demands, lifelong night-owl tendencies, and a work schedule that allows me to run whenever, that’s gone out the window. When my alarm goes off, I can barely scrape myself out of bed, let alone run several miles.  

I want to be different. I know running early would make me more productive, avoid the heat, and leave me more available for my kids this summer. Here are the tips I’ll be reminding myself of as I attempt (again) to make this goal my new normal.  

Prep everything the night before 

Lay out clothing and sunscreen, choose your route, edit your playlist, and fill your water bottle. Set the coffee maker and prep your pre-run meal, too. Your fuzzy morning brain will thank you. 

Get the timing right 

Find your a.m. rhythm: How long do you realistically need to wake up, get ready, and leave? Allow time for food, the bathroom, and potential disruptions. Some early risers prefer running on an empty stomach, but that leaves me depleted and headachy. Figure out what fuel works for you. Many runners choose easy-to-digest snacks like half a banana, PB toast, or overnight oats. Eating and hydrating well the day before can also reap big benefits on morning runs.  

Warm up 

Shake out groggy bones and loosen up creaky joints with a brief warm-up—think leg swings, torso rotations, walking lunges. (See the last issue’s interview with orthopedic physical therapist Rebecca Thompson for more on the benefits of a dynamic warm-up.) Bodies are usually sluggish and stiff first thing, so don’t stress about your pace for a while—you’re unlikely to set any PRs until this new habit becomes old hat. 

Reward yourself 

Habits can be broken down into chains of events: cue, response, reward. With a habit like early-morning running, the biggest benefits might take a while to be obvious. In the meantime, build in immediate rewards to cement the “early morning runs are worth it!” feedback loop in your brain. The reward doesn’t have to be elaborate: getting a smoothie or coffee on your way home, eating your favorite breakfast while playing a brain game (my new obsession is the New York Times’ Strands), using the percussive massager, taking a leisurely shower. Before long, your cue (the alarm clock going off) will not only lead you to your response (going for a run), but will remind you of the reward that will immediately follow. 

Don’t expect it to be easy 

Be real with yourself: This is going to be hard for a while. Set a specific goal for how many mornings per week you want to run early and celebrate when you meet it. Don’t beat yourself up when you occasionally oversleep or just can’t make it happen. Ask someone to keep you accountable. My best friend and I regularly text each other when we tackle difficult or annoying tasks, knowing the other will respond with an over-the-top celebration. Her: “I drank a whole Nalgene of water today; praise me!!” Me: “You did it!!!! You’re a hero!” Somehow, this solicited affirmation really helps—try it! On your own, reflect on the benefits you’re seeing even when things aren’t yet easy: productive mornings, quiet roads, more flexibility later in the day. Your body will adjust. Don’t let the hard part that comes first keep you from what you really want. 

Sarah Hauge is a writer and editor who lives in Spokane with her husband and two children. She is excited to run her 21st consecutive Bloomsday this May. 

The post Becoming a Morning Person: Running Edition  appeared first on Out There Venture.