I’ve fallen victim to laziness once too often but I pride myself on always digging my way out of that cycle. Things happen that often we have no control over but our day to day routine generally stays the same so its up to ourselves to try get back on track. We have to ‘make time’ to exercise for our own health and well-being and not use the excuse that I don’t ‘have time’. Whether you’ve had a break from running due to illness, injury or life just got in the way, sometimes it can be hard to get your motivation back. Here are some tips and ideas to get make sure you get back on track.
- Sign up for a race or local Parkrun event
I’m sure races aren’t everyone’s idea of fun but there’s no better motivation to get out there and train when you’ve got something to train for. Even if you have or have not done an event before like this then I can tell you now there is no better sense of achievement once you cross that finish line. You will be hooked after!
- Set your goals
If you’re the type that loves or needs to have a plan then setting goals can be a great incentive to move you forward. Plan out some short term goals and block your time out as if you would with any appointment or schedule. We can even help by booking your sessions in advance.
- Remind yourself why you started in the first place
Sometimes we lose sight of why we want to achieve the goals that we aspire to. If you have a specific goal in mind, such as completing a couch to 5k plan or (sofa to sásta!), remind yourself why you want to achieve that goal.
- Grab a buddy
Many people find that having someone you’re accountable to will motivate you when you’re really not feeling like getting out there. Arranging to meet a friend for a run or a gym session will make the experience more enjoyable and you may even forget that you’re working out!
- Get some new gear
I love that feeling of having a fresh pair of kicks and the latest trendy running gear but you don’t have to spend a lot of money either, sometimes its the small stuff that make a big difference like even a new pair of headphones.
- Plan your workouts
You know what they say ‘failing to plan is planning to fail’ so plan plan plan and I bet you won’t be able to wait to get started on your new goals. Even if you’re planning day by day, look forward to what you’ve set out for yourself the next day and the next day. At Sásta we can help by giving you some structure to your workouts.
- Give yourself small rewards
Reward yourself when you reach a goal or target you set. That may just be a new outfit or going for dinner but those rewards are what can help drive you to achieve your goals and make you appreciate the reward all the more because of the time and effort you put into getting there. Treat yourself to a spa day maybe, but I’m warning all men now, spa days are not all they’re cracked up to be sometimes…..!!
- Look to the future
While no-one can guarantee the future, we can shape it as best we can. You’ve heard that saying ‘imagine where you’ll be in a year’s time if you don’t give up’. Try and visualize where you want to be in a week, a month, a year and what great things you’ll achieve if you start now and don’t give up.
- Don’t always be so hard on yourself
So you’ve fallen out of your routine, it’s not the end of the world. Try not to beat yourself up too much and if you feel like you need more time off, for whatever reason, don’t torture yourself if you don’t manage to get out there just yet. Just tell yourself that you will be back out there soon and look forward to the time you are.
- Learn from the past
What was it that made you fall off the wagon the last time around? Were you setting yourself unrealistic goals that you just couldn’t meet? Make sure that if you’re planning in your workouts, it works for you. If you really can’t run first thing in the morning because of your lifestyle then plan to run another time that is more convenient. Look at where you think you fell down and try and work around these things so that you can achieve your goals. Don’t make things harder for yourself otherwise you’ll think of them as more of a chore than a pleasure and you’ll end up quitting again.
- Include some weights training
It’s always a good idea to include weights training rather than doing one form of workout which will help you avoid injury. You need to be challenging your body in as many ways as possible so that you’re constantly progressing and getting fitter and stronger. Make sure you’re planning in strength training and stretching into your weekly routines.
- Sometimes we all need a push
Unfortunately, we get demotivated quite easily and often we need a gentle push to get back out there. Have someone you know or even your fitness studio help you by listening to their encouragement can always help. It’s nice to know other people care that you achieve your goals too.
- Quotes and inspiration
If you’re motivated by a quote that you can really relate to, print it off and put it on your desk or set it as your phone background so you have to see it every day and serve as a constant reminder to you to get out there and achieve your goals.
- Make it fun!
A good friend of mine first said this to me many years ago and it stuck with me. He said,
“In the grand scheme of things, we’re here for a good time not a long time”.
Life is supposed to be fun so make sure that you’re enjoying your workouts too. You want to sing your heart out while you’re running to your favourite tune… do it! If you want to punch your hands in the air and pretend your Rocky Balboa while listening to Eye of the Tiger: then go for it!!. These small things can let you laugh at yourself and enjoy your workouts more and I say fair play to you. We need more fun and laughter in this world!
So there you have it. These are just some tips to help you stay focused and stay on track. Some may help and some may not but ultimately you need to find what works for you.
Now, I’m off for a run……………………’queue Rocky music’…