LET YOURSELF DRIFT WITH EXERCISE, OR HOW NOT TO END AFTER THE FIRST WEEK

Making the right decision is the basis for a first small step toward regular exercise or sport activity. First, it is necessary to realise that motives for exercising or engaging in a sport vary. That‘s why we should custom tailor modest personal goals, which we then can achieve. Example. I want to get fit. A small target in this case may be to achieve climbing to the third floor, albeit slowly, but without loosing breath. We don’t need to chase some predefined time result per kilometer. That would cause us yet another pressure – a stressful situation of which we already have enough in our lives. In the beginning,
until we are trained, it is good to follow our feelings and these should certainly be pleasant.

The mental state in which one performs a certain activity most effectively is the state of “flow” also known as being “in the zone”. This state was first described by the psychologist Mihaly Csikszentmihalyi.
It is a state of concentration of attention toward an activity in which one does not perceive time, does not judge oneself. We are just totally absorbed by what we do. How do we achieve this?

1. Our basic needs should be fulfilled. For example, we should not be hungry or thirsty, we should have plenty of fresh air and we should have enough sleep. Then one should have one’s own reason why one wants to train. A given is that one is healthy and is not in pain. When we have a toothache, we will certainly not experience flow. It is essential from a training point of view to set a specific task which we are able to handle, but which is also a little more demanding, so it becomes a challenge. When I know that I can do ten squats easily, I will try to do twelve, or five squats on a balance board. That is the basis of motivation.

2. The conditions in which we find ourselves are also of key importance. That’s why you should choose a place to train in which you feel comfortable. If I do not like a lot of people around, I choose a fitness centre, which is smaller, or a time, which is less busy. If you like music, prepare it in advance in a way that it will pleasantly accompany you and motivate you. Clothing need not copy the latest trend. It should be functional to suck up the sweat well and in the case of outdoors to prevent the body from becoming chilled, for example from the wind. It is important for the clothes to feel comfortable and aesthetically pleasing.

3. Social support is important for continued motivation. It can be your friend or partner. It’s someone who either trains with us or supports and stimulates us continuously, even if we do not feel up to it. Just a call with a gentle nudge “I hope you are already putting your shoes on! ” feels good. If we don’t happen to have someone like that already, don’t be embarrassed to ask someone from your surrounding.

The more we experience the state of flow in the training, the more we are motivated and the desired effect will arrive sooner. Finally, remember that even if you did not find the time to go to the gym today, do just a few exercises at home or at work. „To stay connected is easier than to start from scratch“.

This article is prepared for you by:

pastedGraphic.png   Klaudia Zusková

Expert in Sport and Exercise Psychology

klaudia.zuskova@gmail.com

www.klaudiazuskova.com

 

 

GET UP AND RUN WITH GoFit

Hi GoFitters!

We want to write to you about the past 10 km Birrel race  in Prague.  The reason why we are writing about this is because we have a friend who has trained specifically for this event. His name is Massimo and he is a founder at PragueMorning.cz, an online newspaper and media agency based in Prague. It was the first race he was going to complete and he approached us back in July for some advice on how to prepare for the event. We gave him a very basic running regime to follow  and some extra advice on how to prepare through GoFit.

As some of you might know GoFit allows you to experiment and diversify your training regime. You can use the service if you want to try a special class like Bouldering or yoga. Massimo already had a gym membership but he wanted to taste other activities outside of his gym. GoFit was a solution that it was looking for. He could never find a solution with which he was able to test different yoga Studios and CrossFit classes as he wanted to test these. All at discounted prices.

He trained at Ivengar Yoga Studio for some nice stretching sessions and at the Spartangym where he experienced some proper ass kicking conditioning.
He was able to cope this training schedule with his daily schedule which also included working at the office but also traveling around Prague for meetings. With few clicks he could find the closest studio, buy a pass and workout.

What was the result? Massimo was exposed to new studios that he did not know about before.
Through GoFit (the only Prague fitness aggregator) he found different options that suited his training needs.

What next? We had a bet if Massimo was going to be able to run the 10km below 50minutes. The bet was that the losers would pay for a pizza at pizza Amuni. http://unsplash.com/photos/HNneO7u4ucwHe won… thanks also to Gofit…

GoFit completes Prague’s Half Marathon

On 7th of April two members of our GoFit team took part to the Prague Half Marathon. The race occurred on a lovely spring day of April which as one may expect highlighted the beautiful colours of the Czech capital. This year almost 12,000 people took part to the race.

A half marathon is a complicate race itself to prepare for. One might think that just because it’s not as long as a full marathon that it might be less complicated. Well, let’s make this point very clear. If taken seriously a half marathon is a very difficult race to prepare for and to complete. This is of course if you prepare properly with a goal time in mind and following a proper schedule.

The Prague one takes you around the loveliest parts of city centre. If you like fast paces, then this is the race for you. Barely uphill at all and pretty flat it is one of the fastest half marathons that you may be doing at some point in your career. Already back in 2012 the winner completed the race in an astonishing 58:47 which is still one of the fastest times ever.

The organisation, RunCzech, was as usual very efficient arranging for plenty of water stations and health stations alongside the tracks ready to provide runners with anything. Even this year the organisation provided for everything a runner could need. A truly great experience for a race which this year celebrated its 20th Anniversary.

If you have not yet attended this half marathon and you are looking for something characteristic, then Prague is the place for you. You will be astonished of where you will be running, close to Charles Bridge, the Jewish historical Area and all along the Vltava river.

The Prague Half Marathon is the first of 6 races that RunCzech organises in the Czech Republic. All of them are worth completing.

GoFit will definitely be attending next years one but in the meantime see you next month for the full marathon! More to come about this event!

In the meantime HAPPY RUNNING!

Prague Half Marathon Part II

51 Days to go!

The best way that I have to test if I am ready for a marathon is to actually run the half marathon. I figured this out by reading a great book about running written by Murakami – What I Talk About When I Talk About Running.

I know, I know it doesn’t take a genius to figure it out by yourself but I must admit that Murakami’s book is one of the best about running. Prague’s half marathon is fascinating for several reasons. One, is because it has been my first half marathon and secondly because the city is flat and allows for a nice steady fast race. The half marathon will allow you to see several parts of the city that I consider amazing. In chronological order if you decided to take up the run you will see the following spots:

Stating point – Namesti Jan Palach – This is right next to one of the most beautiful musics that one can imagine, The Rudolfinum. If you are in Prague for a couple of days I strongly advise you to go for a visit here. I have only seen something as spectacular in Palermo when at Teatro Massimo in Palermo. Continue reading Prague Half Marathon Part II

Half marathon Advice – Part I

7th April 2018 is an important date for me. It is going to be the date on which I will (fingers crossed!) be running the Prague Half Marathon.

Before then (25th March 2018) I will be running the Stramilano for the 3rd time. It is a race that I hold at heart. I enjoy the city and the race normally starts off the running season. Overall Half Marathons are my thing; it is where I get into the zone. I love the right balance between running fast and also a fairly long distance. Everything seems to fit together when I do a half marathon, both mentally and physically. Maybe because it does not require the same training as a full marathon, maybe because I am more built for shorter distances, but so far it all comes naturally. I have completed full marathons but these require proper full immersion training (and talent). I do not know what it requires to complete a good half marathon. One would say good training, loads of repetition runs (bring them on!!!!) but instead of the usual advices I would like to share my personal touch on half marathons. It might be that you have read it already somewhere else but this is mine and by all means don’t hesitate to let me know your comments!

1) Ask yourself why do you run. What motivates you – What are your core values, beliefs & objectives? At this moment I am reassessing everything. 2018 is my year for doing that. My objective is to understand once and for all which type of runner am I and to concentrate my efforts in improving. Continue reading Half marathon Advice – Part I

Running in cold weather

The purpose of this post is not to convince you to go out and run 20km in this cold weather. Probably those who like already do it and those who don’t…wait until the better season. The idea here is to bring to you more awareness to certain benefits of running in certain weather conditions.

When recently crossing the finish point of Tenerife’s marathon I came to the conclusion that I had lost my initial motivation for running. Too much running had exhausted me having completed 3 marathons and two half marathons in one year which had left me totally empty inside. So about a month ago I started to ask myself what do I still enjoy now about running? I was in Prague asking myself this question actually while running at -5c with tons of snow falling around me. The answer came instantly. I understood how much I love running in cold weather (reasonable cold weather at least! I am not that masochist yet). It might sound crazy but Naplavka is my place for a nice cold run in these days. Continue reading Running in cold weather

Kick off winter season with yoga

Most people do not like winter season for the simple reason that they would get sick easily. It starts with a cold that then gets worse and worse. Yoga can be your protective cover during cold months and helps you fight infections and laziness. We all know that feeling of hiding under the bed covers on a cold winter morning, however, do yourself a favor and make the effort to exercise yoga!

Check our 4 simple reasons why you should try it with yoga this winter. Continue reading Kick off winter season with yoga