Training for the Valley of Gold Half Marathon & Oro Valley Hospital 5K

Stay Motivated | Online Training Programs and Tips | Local Training Programs

Keri Ruffell of 123Fit Oro Valley

Stay Motivated

Stay Motivated With Keri Ruffell — Keri is the "Official Trainer" for the event and is the owner of 123Fit of Oro Valley.

Keri's top ten tips for Insta-Motivation are listed below!

Most people would agree that starting and sticking with an exercise program are easier said than done, unless you find ways to stay motivated and inspired. Motivation is the innate, inner desire to accomplish a goal or better oneself. Things, people and places around us are sources of inspiration. So whether you are an exercise newbie, stuck in a rut, or currently training for an event, here are 10 tips to help you stay on track and keep moving.

  1. Create a mission statement — The exercise of thinking about and scribing a firm statement of why you are working out is a powerful jump-start motivation technique. Be specific when writing your exercise mission statement. Write or type it up nicely and frame it. On days where you are lacking gusto, refer back to it as a reminder.
  2. Visualize results — Leverage the mind-body connection and develop a clear visual mindprint of the results you will get. Revisit that visual to stay motivated. They say 'you are what you eat', but in this case 'you are what you think!'
  3. Try something new — Change is a good thing, physically and mentally. By changing up your workout periodically, your body is challenged in new ways. You'll be pumped up for more when you see how well your body is at adapting to new activities. If you are a runner, try adding resistance training. If you like team-sport activities, try adding a group personal training series.
  4. Surround yourself with positive people — Positives vibes are contagious! And nothing helps you achieve exercise success better than an accountability plan. Working out with a partner will keep both of you focused and revved up.
  5. Take a breather — rest days are OK! Not only are rest days OK, they are necessary. Don't beat yourself up for taking couple days off after an intense workout. You're not slacking — you're recovering! For many, it's easy to overtrain, and you'll run the risk of unwanted time-outs if you get injured. So relax and enjoy a no-workout day at least once a week.
  6. Keep a journal — Ever exercised for a while a wondered if you were actually making any progress? By keeping a workout log, you can reflect back to notes from a month ago to see how far you've come. Consider adding photos to your journal so you can actually see your progress.
  7. Let your family or friends inspire you — If someone in your life incorporates fitness into their life, observe how they do it. From managing busy schedules to the varied types of activities, let those that are successful with exercise be a silent (or public) leader for you.
  8. Sign up for the Arizona Distance Classic — Find an activity that intrigues you, but one you have not done before. For example, if you've run the 5K, next time try the half-marathon. Knowing there is a date and time established will help push you toward you goal.
  9. Plan an active vacation — By scheduling a climbing adventure, sea kayaking trip, or even a yoga retreat, you will have a two-fold motivation solution: a physical goal of readying your body and a celebration/reward built right into to achieving that goal. If your "fitness vacation" will demand new levels of performance, be sure to give yourself amply time to properly condition your body.
  10. Reward yourself! Rewards are an important ingredient to ANY performance plan — fitness, professional or otherwise. Actually achieving the end-result is a reward in itself, but don't forget to treat yourself along the way. Set milestones that are challenging and progressive. If you are training for a 10K, go get a massage when you trim minutes off your best-ever 5K time.

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Online Training Programs and Tips

The Arizona Distance Classic is always looking for new running and walking resources to create the best training experience for you as you prepare for the event. If you come across new helpful sites not listed below send us an email and we may add it below. Here are a few online training resources you might find helpful:

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Local Training Programs

In Tucson:

Fleet Feet Tucson is an official training site for the Arizona Distance Classic. Register by calling 520-886-7800 or email Pete. There are programs for walkers, run-walkers, and runners.

“Just had to send you note thanking you for putting on another great event! It's wonderful to have a race to help folks train for that you KNOW is going to be well-run and enjoyable — for all. I'm confident that all our runners — no matter how fast — will be treated great and given top notch support all along the way.

“Keep up the great (hard) work!”

—Jeanne and Pete (Owners of Fleet Feet Tucson)

In Oro Valley:

All About Running & Walking

The All About Running & Walking Road Crew Program
Program includes fully supported Saturday training runs, a daily training schedule, Road Crew shirt, on-line and in person access to coaches Dawn Kulesa and John Corbett, periodic clinics on running and walking issues and the support of our program physical therapist. Many of the training runs are done on the Valley of Gold half-marathon course, and all runs start and end at All About Running & Walking. Further details available by calling the store at 520-469-7084.

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