What is mental health?

The World Health Organisation (WHO) defines mental health as ‘a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to her or his community’. Mental illness can impact anyone, of any age and background. Achieving and maintaining good mental health and well-being is important for everyone.


How common are mental health issues?

It is estimated that, 1 in 6 working age people can suffer from mental illness. Another 1/6 of the population can be affected by symptoms associated with mental ill health, such as worry, sleep problems and fatigue, which, while not meeting criteria for a diagnosed mental illness, will be affecting their ability to function at work.

Have a conversation:

It's okay to feel stressed out or unsure of how to cope with the daily demands on your plate. Keep a pulse on your heart rate, behavior, and mood. If you notice changes, have a conversation!

> Choose a trusted friend, coworker, 
> Select a private and comfortable place and time
> Discuss the changes you’ve noticed 
> (if you are having a conversation about another person's well-being) encourage them to talk openly. Don't complete sentences or jump in to provide a solution or opinion.

 

You have rights in the workplace. Read more about the US Equal Employment Opportunity Coalition and National Alliance of Mental Illness.

Take 5 simple steps toward better well-being:
1) MOVE : Exercise is a great way to release stress, improve your mood, and increase energy.
2) MINDFULNESS : Pay attention to the world around you. Focus on the present.
3) NUTRITION : Choose wholesome food choices, a colorful plate, and hydrate often.
4) GIVE : Perform acts of kindess. A simple gesture goes a long way for you and the reciever. 
5) CONNECT : Increase the amount of positive relationships in your life. Reduce the negative and time consuming.

My Race Has Been Canceled – Now What

Now that we are in uncharted territory with the spread of the coronavirus as a global pandemic, many of you must deal with the cancelation of your respective events.  I want to share my thoughts and empathy with you.

First off, running to many of you, as it is for me is much more than exercise.  It is a stimulus toa path forward when your road gets muddy and blocked.  I have used running throughout my life to “get unstuck” and continue forward.  So, I’m acutely aware of the personal disappointment that many of you currently feel.

Our race goals are more than just fun and certainly not fleeting.  This can only be understood by you – the walkers, the runners, the goal-setters that you are.  There is an incredible personal loss when someone moves the finish line or in this case, takes it away.  I nearly experienced this in 2001, after weeks of 100 miles running in preparation for the New York City Marathon.  Fortunately for me, that race took place after the tragedy of 9/11, and I can only imagine what it would have done to my morale had it been canceled.

All of us at Runcoach are right there with you and share your disappointment.

So now what?

Here is my Top 5 List of what to do if your race has been canceled.

1) Go run the distance anyway on the day it was scheduled
-Don’t be a renegade and try to run where the race was supposed to take place as that may clog the streets and put you at risk with traffic.
-Instead go to your favorite running route or treadmill, map out a course concomitant with your goal distance.
-Wake up early, do your normal pre-race routine and go run your personal race.
-Take a friend if you can (and consider keeping a safe distance throughout your personal race)

2) Write a race report
-Enter it on Runcoach if you like so that our coaches can share in your accomplishment
-If you’re not a social type, take the time to draft an email to yourself – highlight your training journey, the ups and downs and how it went when you traversed a different course with no spectators for support

3) Choose a New Goal in the future (preferably at least 10 weeks out)

4) Acknowledge Your Loss
-Losing a race goal is hard
-Contemplate that when you run your replacement race
-Remember – The best is yet to come

5)Be Grateful
-This situation doesn’t take away your fitness or your accomplishment
It is hard to be disappointed when you are grateful
Obviously, there are many far of worse than you – the active and motivated participant

We are runners and we persevere.  All of us at Runcoach feel your pain and are excited to help you reach you next goal.

Keep rolling!








Coach Tom
Founder and CEO of Runcoach 

What is Plantar Fasciitis?

Most often felt in the heel,  over 50% of Americans will experience this pain during their lifetime.
Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia (the connective tissue that runs from your heel to the base of your toes), resulting in heel pain.

Self Identify PF:
- Sharp stab or deep ache in the heel
- Pain on the bottom of the foot in the arch
- Worst in the mornings. First few steps out of bed are excrucating
-  Pain experienced during "push off" while running

Common causes of plantar fasciitis:

PF occurs due to a variety of reasons: overuse of improper, non-supportive shoes, over-training in sports, lack of flexibility, weight gain, too much standing. 

Plantar Fasciitis Treatment:

As with any pain ice and rest is the first step. Fill a bucket of water and add ice to it. Stick your foot in. Another option is to freeze a plastic bottle of water and roll your foot with it.
Other options:
- Use a lacrosse ball or golf ball to massage your foot. Gently roll over the pain spots.
- Use an Arch support
- Update your shoes 

If pain is present for more than three weeks, see a medical professional about the problem. Treatment options such as orthotics, foot taping, cortisone injections, night splints, and anti-inflammatories can help.