Group vs. Solo Exercising

Group or partner running and exercise provides support, structure, and accountability.  No one likes letting their buddy(s) down, so each individual in the group or partnership is more likely to adhere to the exercise schedule.  Some running groups may even play harmless pranks on a member for being a no-show at a 5:30AM run (such as ringing their doorbell at 5:35AM)!   Once you've joined your exercise group, if the thought of letting your buddies down, or the fear of being the victim of a playful prank don't motivate you to get out of bed, perhaps the thought of missing out on the fun conversations and creation of inside jokes will!  Don't you hate it when you can't make a 'girls night in' and days or weeks pass before you finally hear the juicy gossip that took place that night, only you're the last one to know, and it's just not the same as being there in person when the secretes were revealed?  And isn't sitting at home by yourself watching a DVR’d replay of the most exciting college basketball game in decades extremely lame compared to actually being at the game with your best friends, making memories together?  Every group run or exercise can be thought of that way, because you never know on exactly what day your training buddy is going to pour their thoughts and heart out; or when someone in the group will trip on a pot hole in the road and perform a fluid gymnast roll maneuver, springing back to their feet without a bruise or scratch on them; or when a stray kitten wanders upon your path, causing everyone in the group to stop and "awwww" and eventually be permanently adopted by a member of your group.  Some things you just have to see to believe. 

Many individuals need the camaraderie and support from others while exercising.  There's no denying the satisfaction one gets from hearing your exercise buddy tell you how toned your legs are looking, or  thanking you for helping them to accomplish their own fitness goals on a particular day because YOU were by their side.   Exercising solo, there is no one else to make observations about your slimming backside, and no one else reassuring you that you are doing the right thing.  

"Misery loves company."  We've all heard the saying, or said it to a friend in an effort to persuade them to join us in what would surely be a daunting task without their presence.  I find this adage ironic, however, in the case of group exercising. When exercising with a partner or group, it's as if the part of the brain that would generally yell at you "This is miserable and insane!" during a solo workout, becomes greatly numbed and subdued in the presence of others.  What may seem miserable when done solo, now becomes tolerable, and even enjoyable in a group setting.   

I came across a few articles online that talked about a particular research study which suggests group workouts cause the body to releases more endorphins than solo workouts.  http://news.bbc.co.uk/2/hi/health/8257716.stm  Based on my personal experiences with group exercise and running, this did not surprise me in the least, but I was happily surprised to find someone actually did a real study on this phenomenon! 

There are a few things to keep in mind when joining a group for exercise:  If the group is too big, it can make you feel anonymous, negating the "I have to show up because I'm being held accountable" mindset.  If you find yourself in a very large running group, stick with the members who are closest to your pace and strike up conversation with them.  You will soon feel like your 'core' running group is small and tight-knit enough that they will miss you if you play hooky from a run.  If you join an enormous group exercise class, and feel like the instructor does not even notice you, introduce yourself at the beginning or end of class, and ask for a little attention from him/ her these first few weeks to make sure you are using proper technique.  Try to make conversation (before and after class ~ not during!) with those around you, and with your instructor. Once you know a little about them, and they about you, you've laid the groundwork to experience those accountability and guilt feelings if you're contemplating skipping a future class.    

Some people really enjoy training solo because they like the solitude, and/or the liberty to work out when it works best for their schedule. While it is a great test of mental toughness to see if you can push yourself and stay motivated through your entire workout, it can be difficult to have a stellar workout without peer support or anyone around to challenge you.  I personally know some very accomplished athletes who do 90% or more of their workouts solo.  I really admire the drive and determination they must have to be able to do that day after day after day.  Some weeks, I have to train solo because my schedule (or, lately, my desire to stay indoors rather than face winter) just does not allow me to train with my buddies.  I do feel I am able to give my workout 100 % effort and concentration when I train solo, but I know that this solo training is only temporary.  There is a lot of self-talk involved during a solo workout, and that’s when I learn how to be tough, and how to talk to myself on race day, when it’s just me versus the clock. 

Do you prefer to exercise solo or with a group (or a combination of the two)?

Getting Started

Every athlete has their own story of how they began their journey into athleticism.  Some began when they were children or adolescents, some start after college, and others are even in their 40's and beyond when they begin.  It is never too early or too late to start treating your body the way it deserves to be treated, and when your body is happy, your mind is more likely to be too! 


Starting out can be a scary thing, no matter what age you are.  Is running (or whatever form of exercise you choose) going to hurt? Am I going to look like an idiot? What am I supposed to wear?  are just a few questions beginners ask themselves.  If you are lucky enough to have found a group to exercise with there are even more questions Will I be able to keep up? Will others make fun of me because I'm breathing too hard or sweating too much? Even an experienced athlete like myself once had all these concerns when I started running in my mid 20's.  It took me over a year of lurking on a local online running forum to finally brave up and meet a running group.  Hindsight is 20/20 and I wish I hadn't wasted so much time fretting, and had taken the leap to group running sooner!  My first group run was anything but the intimidating scenario I had conjured up in my mind.  Everyone was so encouraging, informative, and friendly. 


I realise that if you are reading my blog, you are probably already an athlete, so feel free to share the following insights with those you know who might need a little encouragement: 


Everyone has to start somewhere.  Don't be intimidated, discouraged, or disheartened by the fact that you may not be as in-shape as others in your exercise group.  They remember being in your shoes at one time, and are likely just happy to see a fresh face in their group.  There are only so many stories to tell during runs, and it's always fun to get to tell them again when a new runner (pair of ears) joins the pack!  Don't compare yourself to others in the group, and know that YOU are going to get to see gains in your athletic performance/ pace at a much faster rate than those in the group who have been at it for awhile.  Cherish the start of your 'athletic career' because in time (months, years) you will be able to look back and see just how far you've come. 


You can learn a lot from exercising with others.  Sure, there are plenty of books out there devoted to the fundamentals of running, biking, swimming, etc.  but why not kill two birds with one stone and learn as you participate? Consider those athletes who have been doing the sport for awhile as your guinea pigs!  They've probably either read or experienced first-hand anything you need or want to know about the sport.  Most athletes are happy to tell you about their worst training or racing experiences, and what you can do to avoid a similar experience.  Bad races and training stories are like a badge of honor in the running, biking, and triathlon communities!  So, ask away, and don't be shy about it! 


'Group minded' athletes are some of the best people you will ever have the privilege of knowing.  Every member of a training group wants to be there.  They are there because they seek human interaction; they have a passion for what they are doing, and want to share that passion with others.  They respect one another because they know the sacrifices and willpower it takes to get up at 5AM for a run, or to bike 30+ miles after a long day of work.  They understand one another in a way that no outsider can.  And they share a special bond like no other.  Since I started group running and cycling, I have met the most genuine, the most fun, and the least judgemental people on this planet. 


So, go get started! Join a local running or exercise group!  It's never too late, it's not as scary as you think, and it will fulfill and prolong your life! 

Making the best out of a Monday situation

Monday Psycho Runner may seem like a random name for a blog, but I did put quite a bit of thought into the name of this blog. I'm sure you picked up on the Psycho Runner part, (psycho = psychology/ mind, runner = me) but you may be wondering why I'd choose the least popular day of the week to include in the name of my blog.


Mondays get a bad wrap indeed.  In a quick Google search on "quotes about Monday" this is what turned up:


"Monday is an awful way to spend 1/7th of your life."
"Monday is the root of all evil."
"I’ve come to the conclusion that Mondays last 50% longer than the other days [each]."

"According to a recent study we conducted, Monday has been voted “Least Popular Day of the Week” 176 years in a row."
and of course: 
"Sounds like someone has a case of the Mondays..."

I empathise with the above sentiments, but while I can't change the fact that Mondays happen every seven days, I can change the way I approach and live each Monday.  Easier said than done, I know, but I have discovered a way to trick my brain into liking (and even looking forward to) Mondays!


About 2 years ago, my running buddy Ernie (more on Ernie in a future post) offered to start meeting me at my house at 5:30 on Monday mornings for runs so that I could make it to work on time after our run.  For awhile it was just Ernie and I. We had a favorite route out to a nearby park, once or twice around the park, and back.  We started recruiting other running buddies to meet us on Monday mornings, and some Mondays there are as many as ten or more of us (my neighbors must think I am crazy!).  Around the time we started adding others to our Monday morning run, I began a new training plan (the F.I.R.S.T plan) which calls for one 'interval' run a week.  At first, I was the only one doing the intervals, but the beauty of intervals and running with a group is that it does not matter the speed that anyone is running.  I warm up with the group, and then once the interval part of the workout begins, I run ahead for the interval and then stop while the others catch up, or jog back to the group during my rest period between intervals.  A few brave running buddies started joining me on some or all of my intervals, and soon realized how EXHILARATING intervals can be! Intervals physically get your heart racing, and mentally take you back to your childhood when you use to race your classmates in the 100 yard dash for bragging rights during recess.  Any kind of run produces endorphins, but it seems as though intervals provide an even 'higher' runners high! My Monday morning running buddies and I agree that Monday morning intervals are the best possible way to start what is otherwise typically the most depressing day of the week.  


I truly look forward to my alarm clock going off a 5AM on Monday mornings. I am out the door, greeted by my smiling running buddies, and earning endorphins before my mind is even awake and able to think a single negative thought about the day ahead of me.  Once the run is over, the good feeling runners high stays with me for a few hours, and even after it wears off I can still pat myself on the back for working my butt off that morning.


Kentucky winters can make it difficult to stick to an outdoor running schedule, so it has been many Mondays since the crew has gathered at my house.  I have stuck to my Monday morning interval routine, (on the treadmill) however, because I love starting my week off with a heart-pumping, super endorphin-producing workout.  Once spring arrives, I'd like to invite YOU to get your Monday started off right with me (intervals or not)!   


I read that "Exercising on a Monday sets a psychological tone for the rest of the week, and if you exercise on Monday, you are more likely to exercise other days of the week as well." I know athletes who use Monday as their 'rest day' after a weekend of hard training, and then exercise the other 6 days of the week.  So, I don't necessarily agree with that statement, but I whole-heartedly believe that starting whatever day of the week that is mentally toughest for you with a good workout will make that day a happier one for you.  


What is your favorite day of the week to exercise, and why?

Welcome !

Welcome to my blog! Monday Psycho Runner will be dedicated mostly to the many psychological and psychosocial facets of individual sports (namely running, biking, and swimming, as those are the sports I have the most experience with).

I have been a competitive athlete since the time I was nine years old. The majority of my life, I was a swimmer, but four years ago I discovered running, and two years ago I began triathlon. Almost every individual sport athlete has heard or used the phrase "Running (or biking, or swimming, or gymnastics, etc.) is a mental sport." One cannot reach their full potential in an individual sport without being mentally invested. Many individuals use exercise as a substitute for anti-depressants. I know several 'social' athletes, who exercise with a group, not because they care to become a better competitor, but because they love the fact that they can stay healthy and socialize with like-minded people at the same time. As for myself, I am all of the above. I began running because, after finishing collegiate swimming, I took a year off of exercise all together, and finally realized how unhappy I was because I had no outlet to relieve my stress or to feel better about myself through sense of accomplishment. Running became my anti-depressant. I find it extremely difficult to step out the door to do a training run without a running buddy to meet up with. I am a 'social' runner who is also determined to be a fierce competitor come race day. I battle with my mind when it comes to confidence and motivation in individual sports.

Through my own experiences with training and racing, and through stories of other athletes, I am constantly realizing the good (sometimes the bad, but mostly good!) psychological and psychosocial effects exercise has on an individual.  I wish to share my stories and realizations with other athletes and aspiring athletes through Monday Psycho Runner.

Visit my blog on a weekly basis (I will post on Mondays) and it is my hope to inspire, enlighten, and entertaine you!

Happy Monday! Let the journey begin!