Category: Motivation

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Push Up Hack: “Drop and Give Me 20!”

Some of my followers on Instagram: joe_the_runner, see when I post my weekly totals that I may do 1500 push-ups in a week, and they have asked me to share how I do that. I was in the US Navy when I was younger, and I’ll tell you this, during boot camp, the drill sergeants did not allow us to waste a second. If we were waiting for something, like chow, or the next training session, we were guaranteed to here the infamous “Drop and give me 20!” This could happen 10 or 15 times every day. So that was a sneaky 200 to 300 extra push-ups and that added up! I never did the math, but we easily were doing 2000 push-ups a week without even a thought.

It occurred to me, as I was struggling to find time to do core work and strength conditioning due to work and all of my running, that I could apply the same concept to myself and “sneak” in that work through out the week. Being out of shape as I was, I started by building a base. Each night, I would do as many push-ups as I could, which initially was about 10, and then set a timer for one minute and do as many as I could, for five sets. It was a surprisingly quick progression, as within a week or so, I was up to 20 push-ups without stopping!

Once I got to that point, instead of doing push-ups every night, I simply do them throughout the day when the opportunity arises. I literally will “Drop and give myself 20!” Actually now I usually do 35 or 40, but you get the point.

If there is a commercial on TV “Drop!”, food in the microwave “Drop!”, waiting on the wife “Drop!” (I get a lot this way.) This all adds up without even realizing that you’re doing it. And I have seen a huge difference in my strength, my running, and my waistline! So, there you go. That is my push-up hack, and if you do it every day, you will see and feel the results!

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner

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10 Great Tips for Beginner Runners

  1. Google and find a couch to 5k plan. This will provide you with some structure on how to get to a point where you can run 5k (3.2 miles) without stopping. Once you can do that, you have a platform to work from.
  2. Go to a proper running store and buy the correct running shoes for your gait. This will help you avoid injury, shin splints, blisters, etc. See my post “How to Choose a Running Shoe” for a deeper dive here.
  3. Buy a decent running outfit. This will help you feel better, avoid chafing, and keep you properly cooled down or warm depending on your environment.
  4. Be patient and do not increase your weekly mileage by more then 10% each week. Injuries and pain are generally what cause people to quit. Once you build an aerobic base, running will become much more pleasant!
  5. Do not worry about speed work until you can comfortably run 5k. Your runs should be at conversational pace. In other words you should be able to carry on a discussion. At first you will probably huff and puff, lord knows I did! But if you keep at it, you will get to a point where your conditioning will allow for you to do this.
  6. Learn about proper running form. This will help avoid injuries and make you a more efficient runner which will make your experiences more enjoyable! My favorite book is “Chi Running” by Danny Dreyer and Katherine Dreyer. This technique helped me stop having knee pain during and after my runs.
  7. Sign up for a 5k and represent a charity. This will create accountability and keep you going.
  8. If you like to run with others, look for a local running club and see what types of beginner runner programs they might offer. Your local running store can probably point you in the right direction!
  9. Be flexible. If there is a day where life gets in the way, don’t sweat it. Just don’t let it become two or three days. Or try and move that session to a day that you had scheduled off. You are doing this for you, so don’t turn a positive in to a negative or add stress to your life!
  10. Finally, be kind to yourself! There will be some ups and downs, you are starting something new and challenging, but extremely rewarding. When something doesn’t go your way, reflect, or shoot me an e-mail! When you hit a goal, reward yourself!

If you follow these tips, you will be well on your way to starting a life long hobby that has all sorts of health and psychological benefits! Good luck. Remember, I am not a physician, so check with a physician before starting any physical fitness program.

Add to the list in the comments section below!

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10 Ways to Improve Your Life Immediately

“It’s never a waste of time or money to invest in yourself, no matter the source.” – William Merrick

10 Ways to Improve Your Life Immediately

  • Read biographies.
  • Write down one S.M.A.R.T. goal. (Specific, Measurable, Achievable, Relevant, Timely)
  • Schedule ten minutes today to just think.
  • Forgive someone. Thank someone. Help someone.
  • Go outside and walk for 20 minutes.
  • Throw something away. Better yet, if it is still in good condition, give it away.
  • Have a cup of coffee with someone you care about.
  • Don’t buy anything today.
  • Read only the stories with positive headlines. (This is very hard to do!)
  • Find a mentor.

This costs less than $10 and if you have the coffee already, it can cost as little as ZERO dollars. Even if you just do two or three of these things, you will see an immediate improvement. And if you do these things consistently each day, the returns compound exponentially!

Let me know if I missed any, I’m sure that I have, in the comments section.

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How To Drag Your Ass Out of Bed (Post 9)

Most of us probably use our cell phones as alarm clocks so we get to choose what sound we wake up to instead of that “Screech, screech, screech…” that most old school alarm clocks make. So; we got that going for us! I like to start with a positive. There are apps out there that will let you wake up to gently increasing chimes all the way to an actual drill sergeant type of guy yelling at you. Choose wisely.

Look, getting out of bed early before work to get a work out in sucks! Or even worse, on the weekends! Don’t I know it? I have a job and a family and I train to run some pretty crazy races. Currently I am signed up for the Triple Lakes Trail Race in Greensboro, North Carolina. Stupid me, I signed up for the 40 mile version. This will be the furthest I’ve tried to run yet.

Obviously, if I am going to be successful in October, I need to do the work now and everyday in between. This means on days where I cannot run during lunch or after work, I need to drag my ass out of bed. And I do. This all ties in to the first tip. Sign up for something. It could be 5k race or one of those obstacle course races, what ever floats your boat. Even recreational sports like soccer or softball, it doesn’t matter, as long as you put yourself “in training”. Then tell everyone you know about it. Once your friends and family know that you are signed up for something, you will feel obligated. Want to up the ante? Do something for a charity. Now you really have to get it done. That get’s my sorry butt out of bed every time.

Cleveland in March? Six to eight inches of snow!

If you can find someone crazy enough to exercise with you at that time, make a date! Knowing that you have someone else relying on you can be a great motivator. Assuming you actually like this person, you may actually look forward to it. You can also do a little socializing while you’re getting after it. Just make sure you get after it MORE then you socialize.

Have a plan. Each week on Sunday, normally after my long run for the week, I plan out the next week. Knowing that I hate the mornings, I look at the calendar and the mileage I need to do each day and I try to plan as much as possible for the times that I like. Lunch runs and early evening are my favorites, but not always practical. If you follow me on Strava, you’ll see that the weekend miles can get pretty big. After that is done, I finally look at the days where I need to get up to squeeze my run in prior to work and I schedule it. Simple as that. It is not an option, it’s on the calendar!

Life is a choice. Don’t work out because you have to, do it because you want to. Make it your time. I always feel better after my run. Many times, problems that I have been struggling with suddenly seem small or a solution pops in to my head. A lot of ideas for the blog just materialize when I’m running. It’s my therapy, and it allows me the seldom indulgence. I like beer and I like to eat! I deserve my runs, and I earn my beers and food.

If all else fails, just suck it up. Sekou Andrews is an amazing poet and one of my favorite lines of his is: “You must want to be a butterfly so badly; you are willing to give up being a caterpillar.” I am not a great poet, so this is what I’ll say “Own your shit.” How bad do you REALLY want it? Bad enough to get out of bed? Tell me your tricks for dragging your butt out of bed in the comments section, as I am sure that you have better ones than I do!

ZERO deg F Wind Chill. Snow and Wind in Cleveland at 5 am! So Gross!

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