Happy last day of 2013! A new year is upon us, which gives us the chance to set new goals, achieve new victories and keep finding our extraordinary. With every year that passes, we learn more about ourselves as athletes, more about our sport of running, more about what works best for our bodies and more about what we are really capable of doing. As I think about how transforming 2013 was for me and all I learned as an athlete, I can’t help but feel a little giddy about 2014. But beyond the potential new races and personal best times that another year can bring, the thing that’s most important to me is to keep running happy.

If you’ve been reading runladylike.com for a while, you know that I love Brooks Running. Their running gear and their people have helped me get across finish line after finish line healthy and happy. One of the things that has always resonated with me is their slogan: Run Happy. I want running to be my happy place. I want running to help me feel good about myself so I can be happy and my best self in the other parts of my life. Of course we also have to run strong, run courageous and run disciplined, but if we lose the happy – the joy that comes from running – we lose what running is all about.

So how can we make sure to run happy in the New Year? Here are a few ideas to keep you running happy in 2014:

• Factor in fun. When you’re training for a race, your training plan should be purposeful. Every workout – whether a speed session, tempo run or long run – should have a purpose. However, in our quest for the next great race or PR, we can’t lose the joy of running. The journey has to be enjoyable and fun. Be sure to factor in some runs and races that are just for fun. Try running with someone you care about who is just starting out to help them find the joy of running. Sign up for a race with friends that you just run for fun (taking pictures along the way or maybe wearing matching outfits). Organize a social after a long run with good friends to grab coffee or breakfast. Whatever works for you, just don’t lose the fun part – the perspective – in your training and racing.
• Take steps to prevent injuries. There is nothing harder or more mentally challenging for a runner than to be sidelined by an injury. Although we can’t always control the way our body will respond to certain stresses and situations, there are many things we can and should be doing every day to help prevent running injuries. In 2014, be diligent about controlling the things you can control to prevent injury. This includes proper warm-ups and cool-downs before and after every workout. Foam rolling regularly and getting sports massage when your budget allows. Eating within 30 to 45 minutes after every workout to help trigger the recovery process and prepare you for your next workout. Not adding too much mileage too quickly week over week. Ensuring proper rest and recovery between hard workouts and races. Icing sore spots. Eating a healthy diet to maintain a healthy weight and reduce inflammation in the body. Do the little things that will make a big difference to keep you healthy and running happy.
• Incorporate strength training. Strength training can help us become stronger and more powerful runners. Consider safely incorporating strength training into your off season, as well as 1 to 2 days into your training regimen. You can read more about strength training for runners here.
• Be an early bird. I’ve found that one of the things that makes me unhappy is struggling to fit workouts into the chaos of everyday life. What seems to add extra hours to my day is when I’m disciplined enough to get up early before the workday begins to conquer my workouts. Commit to making time for your runs and workouts when you can truly focus on your miles rather than simply trying to fly through them to get to the next thing in your day. Plus, starting your day with a run sets the rest of your day up for success (and happiness).
• Create a great playlist and keep it fresh. I always run with music. I’ve found that it gives me extra motivation to get through the toughest parts of a workout or race. I’m happier when I’m running to music. I wish I was like some of you who liked to simply hear the sound of my feet hitting the pavement, but alas, I’d rather hear Jay-Z, 50-Cent or Carly Rae Jepsen belt out my favorite tunes. I love using Spotify to create playlists for different times of the year and different races. Keeping an up-to-date playlist that doesn’t get monotonous run after run and is customized for the run you are doing is a great way to keep running happy.

To keep you running happy, every Tuesday in December I’ve given away awesome running goodies. To celebrate the final Tuesday in December and in 2013, I’m launching my fourth and final Weekly December Holiday Running Gift-Away. (Congratulations to Leah who won last week’s milk and cookies for runners giveaway!) Today, I’m giving you the chance to win an Armpocket of your choice.

As I mentioned above, I love running to music. However, lately I’ve been struggling with how best to carry my music since I’ve transitioned from listing to it on an iPod Nano to my iPhone. The iPhone is bulkier and more cumbersome than the iPod Nano, and I’ve experimented with a variety of options during the last few months.

Earlier this year, I had the chance to try an Armpocket. Essentially, it is an arm band that is worn around your bicep that holds your phone (iPhone or Droid) as well as other items like keys, gels, etc. Armpocket has been developed by athletes to be a hands-free carrying system for the things we need with us while running. Since I use an iPhone with a Lifeproof case, I tried the Armpocket i-15 which is designed for larger/bulkier phones and has more room. When I first tried it on, I was concerned I wouldn’t like it because it felt large and a bit bulky. However, I soon found that it was really easy to run with and very comfortable. I even wore it during my recent 10K race where I PRed.

What I really like about Armpocket:

• I love being hands-free when it comes to running. My other music carrying devices put my phone in a hand-held device, which can create stress on the arm and shoulder. The Armpocket creates a nice reprieve from that.
• It is comfortable on the bicep and doesn’t cause any chafing.
• It holds the other things I need to carry with me, including 2 GUs for a longer run and my car or house key. It also fits my driver’s license and money/credit card if needed.
• Although I prefer black, Armpocket comes in a lot of different colors. They also offer a variety of different sizes depending on what phone you use and if you use a phone case, as well as different strap sizes based on your arm size.
• The prices are reasonable ($29.95-$49.95 depending on style)

What to keep in mind when considering an Armpocket:

• If you aren’t used to carrying your music on your arm, the case is a bit bulky, especially if you have a phone that is in a case like Lifeproof or Otter Box. It may take some getting used to.
• On the i-15, the place to insert your headphones is at the bottom of the case, although the opening on the iPhone 4S is at the top. I had to put my headphones in through the bottom and run it up to the top. Although this worked, it was a little hard to pull the zipper over the port where the headphones go into my phone (and I didn’t want to turn my phone upside down in the case). This may be different with other phones or Armpocket devices.

Ready to win your own Armpocket? Here’s how:

• Use the Rafflecopter widget below to enter and track all your entries. Simply log in with your Facebook account or email. (Mandatory)
• Post a comment in the comments section at the end of this post sharing how you will run happy in the New Year. (Mandatory)
• Once you’ve done that, check it off in the box below to unlock additional options to enter.
• The contest will be open from Tuesday, December 31, 2013, through Sunday, January 5, 2014, at 11:59 p.m. EST.
• The winner will be contacted on Monday, January 6, 2014, via email. The winner will be instructed to go to http://www.armpocket.com/ to choose the Armpocket device of their choice. All items will be shipped directly to the winner from Armpocket.

a Rafflecopter giveaway

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More ways to connect with Armpocket:
Web site: http://www.armpocket.com/
Twitter: @armpocket
Facebook: https://www.facebook.com/Armpocket

Disclosure: I am a Brooks Run Happy Blog Ambassador. I receive compensation and free products to test from Brooks Running throughout the year. Additionally, Armpocket sent me one of their products to test for free. Everything I write about Brooks, Armpocket or any other company or product  is always my own unbiased and honest opinion based on my personal experience. If I don’t like something, I would never write about it on runladylike.com.

How will you run happy in the New Year? If you carry music while you run, what device(s) do you like to use to carry your music that doesn’t impede your running?