As temperatures drop, light dwindles and snow accumulates it can be hard to find the motivation to stay active — which is exactly why Brainsport chooses this time of year to encourage people to commit to a fitness challenge.
The Brainsport December streak challenges everyone to engage in physical activity for at least 20 minutes every day for a month, regardless of weather, holiday parties, travel or other excuses.
Participants can share their progress and cheer each other on through the Brainsport December Streak Facebook page.
Embarking on a fitness streak is no small feat and requires planning and preparation. This week, Shawna Ryan — who recently completed a 50-day streak of running 5km a day to celebrate her 50th birthday — shares advice for others readying to embark on their own fitness streaks next month.
Have a plan
With a full-time job as an occupational therapist and two young daughters, it can be tough for Ryan to find 30 minutes each day to run. She knew if she went through her day just waiting for the perfect time to run, she would never get out the door. So Ryan made her streak happen by looking at her calendar in advance, identifying times that worked, communicating her plan to family and sticking to the plan.
“Having a good inner narrative is helpful because I think sometimes we’re like: ‘Oh, no, the plan is no longer working. What am I going to do? This is never going to work. I can’t do this.’ So I really tried to shift my own narrative to just stay calm and figure out what I could do like working with the family to come up with something that can work.”
Find accountability buddies
Throughout her 50-day streak, Ryan used her Facebook page to post about her upcoming runs and invite people to join her. “When you have people who are going to meet you at a certain place and certain time, you’ve just got to show up,” she says.
Set realistic goals
Ryan, a former elite athlete and two-time paralympian in goalball and tandem cycling, had been thinking about her 50-day running streak for about a year before she started and had gradually increased her mileage before she started her streak in mid-September. She also thought critically about her schedule and thought about how much time in each day she could devote to her streak. Running 5km a day for 50 days was a challenge she knew she could fit into her schedule and that she was physically capable of. She cautions that setting overly ambitious goals could lead to injury or lost motivation.
Choose activities that bring you joy
Running has always been a sport Ryan turns to to process her emotions and she often used thought of her runs as meditative experiences. As difficult as it was some days to make time, her runs were something she looked forward to and enjoyed.
Get good gear
Before Ryan began her streak she invested in good shoes — a pair of super-cushioned Hoka Cliftons, which helped reduce the pounding on her body.
Those hoping to take part in outdoor activities throughout December may want to ensure they have good winter gear so cold temperatures aren’t a barrier to getting outside.
Prioritize nutrition and recovery
“I really had to make sleep a priority and be much more focused on the appropriate fuel, really making sure that I am applying the appropriate self care,” Ryan says. On the first day of her streak she had some left knee pain that was alleviated by stretching. Since then, she made time to stretch after each run.
“Regular stretching has made a huge difference,” she says. “I thought I would be more stiff, but I just felt great. And I think it’s because I’m taking care of myself in a healthy way.”
Good luck to all the streakers starting their own streak this weekend! To join Brainsport’s December Streak community, join the Brainsport December Streak Facebook Group.
