A program based on operant conditioning…
So, I want to become more active… to strike a balance between schoolwork and exercise. I also want to prepare both mentally and physically for XC. At some point, I expect to reach the mindset I had before the injury. I used to enjoy going out on a long run… I currently see running/exercising as just part of a daily routine – and it often leads into questioning of why I even run. Running, however, will not become a high priority since overdoing it might lead procrastination in schoolwork.
Basic Facts About The Plan:
I will use the principles laid out in an article in the following website:
http://www.best-running-tips.com/increasing-mileage-safely.html
These principles hold that the most important thing about running and avoiding injuries is listening to your body. I must learn how to be a good listener…
Also, I will divide the exercise into weekly chunks, five out of seven days - and only use Monday through Friday AND build up gradually, as some have suggested…
Positive Reinforcement:
I will reward active behavior (running) by watching the Daily Show (a cable-comedy news show…Yay!) every time I complete a successful workout. That is, I get to see it from Monday through Thursday since it does not come out on Fridays. A second positive reinforcer (which some will find quite disturbing) is the state of “high” that ensues after running. Yes, this may sound shocking, but running = getting high, at least in some ways. The article below explains how this happens, this natural, legal way of getting high?...?!..because in order to endure long distances, our bodies have ways to fight pain and fatigue. I lack the specifics on this interesting subject about human physiology, but if you would like to know more, just follow the link below.
http://www.nytimes.com/2008/03/27/health/nutrition/27best.html?n=Top/News/Health/ Columns/Personal%20Best
Negative Reinforcement:
A negative reinforcement in the plan is the removal of stress. I will surely rid myself of stress and in doing so I might motivate myself to repeat the behavior…which is running. ><
A second negative reinforce is a journal entry of missing workouts. Suppose I begin the week by not running on Monday…then I will punish myself by writing the miles down on a journal. This journal will serve two purposes: 1) it will keep an account of progress and 2) it will track the missing workouts. These workouts will shift to Saturdays and to the Sundays if necessary.
Schedules of Reinforcement:
I will reinforce the behavior (running) by using a variable-interval approach. One session of running equals one episode of the Daily Show. I will have to wait an average of 24 hours to receive reinforcement, so whether I run in the morning or night is not important…as long as I run once a day for five days.
The runner’s high usually follows after every run - starting during or right after. So, this “high” will be harder to quantify but it falls into the fixed-ratio category, since one workout equals one dose of high. The journal entries will also fall in the fixed-ratio category. <<<<<<<<<<<<<<<<
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4 comments:
I love the idea that you see running as a healthy way of “getting high”. I like “getting high” (running) too, even though I do not run that often anymore. I really like your plan; specifically what I like about your plan is that you will be able to administer your reinforcement daily immediately after you perform the desired behavior. I think that you are already doing very well with your physical activity, any way, good luck in incrementing your exercising goals!
Hey Jose, I too love the Daily Show and the Colbert Report, and I definately agree that watching it can be a very positive reinforcer. Your program is pretty well laid out in terms of operant conditioning. However, because those reinforcers will come much later and the "runner's high" is quite subjective I would recommend finding something to do immediately after you run. Good luck!
Hi Jose!
I agree that the Daily show is so great that not watching is a kind of torture! It will really help you since it is kind of a juicy relax time at the end of the day. RUNNERS HIGH!!! WOOO! hahah this is really showing that you have a love of running and striving to get that endorphin rush can encourage you to push yourself a little bit harder each time you run. Also missing workouts but forcing yourself to do them on the weekends can help encourage you because you I doubt that you would want to take time out of your break days to workout because you missed one. Your plan seems really good and I hope it works for you!
I really like your plan Jose!
my question is what if you do run all the time...
will you still use your negative reinforcement to record your excercise even though technically you dont have to...
how will you record your excerice!
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