Seven Tips for Staying Motivated To Run and Train

The preparation period for an event or performance several months in duration (e.g. a race or theatrical show) can be divided into three segments: Honeymoon, Serious Business and Light at the End of the Tunnel.

Runners training now for a late April or May race are into the Serious Business. The initial excitement has long worn off. You’re into some tough physical and mental slogging. It is at this point where motivation frequently wanes.

Here are seven tips to rally the mental troops, kick your drive up a notch and stay on track:

1.  Make it sociable. If you tend to run alone, find a running buddy or group to run with. It’s much easier to stick with your plan if you know someone is counting on you to show up. In addition, you’ll find that group camaraderie is contagious and can help renew your enthusiasm for training.

2.  Treat yourself to a reward for achieving a very short term goal, like completing all of your scheduled runs next week. It’s a great excuse to get a relaxing massage or buy new running gear.

3.  Stop focusing inwards and start honouring your inner extrovert. Greet every runner or walker that you see while you are out for a run. Being friendly works wonders for one’s mental disposition and enthusiasm.

4.  Enjoy a new experience by running in a scenic setting or taking a different route.

5.  Spice up your running by replacing a short regular-pace run with a faster run. The CESW (Convenient Efficient Speed Workout) described in our December 21st article How to Maintain Your Fitness and Keep Weight Off During the Holiday Season is ideal for this purpose.

6.  Play Beat the Clock (aka The Negative Split). Time yourself for the first half of an out and back course. At the turnaround point, increase your speed and try to beat your time for the first half. Running negative splits is a great race strategy too!

7.  Remind yourself why you set your specific goal. Whether it’s for the health benefits, emotional benefits, a symbol of a personal triumph over adversity, or qualifying for Boston – getting in touch with your own personal motivators can get you back on track.

If you find your motivation is wavering, implementing some of these tips will help you renew your commitment to achieving your race objective.

What are some your favourite ways to retain your enthusiasm for training?

Looking forward to “greeting” you along my route!

Bennett Cohen (the Savvy Runner) and Gail Gould are the Founders and Presidents of the International Association of Women Runners (IAWR). To learn more about this global community of women who share a passion for running, visit www.iawr-connect.com.
 

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