There are numerous reasons for taking up running. Perhaps you want to lose weight or get fit. Maybe you’ve always wanted to run a 10k. For others running is an opportunity to try something new or meet different people. But at some point, every runner can feel like throwing in the towel and spending the rest of their lives slouched on the sofa. But running is worth sticking at – and motivational tips are the way to stay on track.
We offer you 10 tips from the experts guaranteed to keep you in a positive frame of mind.
Why motivation can be the difference between successful running – and giving up
When Dame Kelly Holmes was repeatedly hit by injuries throughout her career it could have been so easy to give up. The same is true for Paula Radcliffe following her heartbreaking withdrawal after 36km in the marathon at the 2004 Athens Olympics.
Fortunately both of these professional athletes were mentally strong enough to continue to aim for their dreams. Holmes and Radcliffe also had access to a network of supportive coaches and physios. They key to their continued success was a carefully planned schedule of training and motivational techniques.
So what can the amateur runner do when training does not go to plan or injuries strike? There is obviously much greater temptation to throw in the towel and take up knitting instead. But that would be a huge shame as everyone knows how fantastic the rewards of running can be when all is going well.
According to Mel Edwards, a former international marathon runner, the solution is to take a little time out to reassess your methods and aims.
Edwards, now an acclaimed coach, says: “There are several ways to reignite your passion for running or to find a new level of motivation. “It might be that you are being unrealistic with your goals or perhaps you’re simply in a rut with your training. “But with a little thought and attention to detail every runner can find the way to remaining on track and positive.”
Here we bring you 10 great motivational tips that will have you back “in the zone” before you know it.
Set a big goal, but follow a path of mini goals. Perhaps your goal is to run a half marathon, so the mini goals could be to first run a 5k, then a 10k, and then to add a mile each week to your longer training sessions. Tick off each mini goal as you achieve it – until you find, in time, that you have also been successful with the big goal.
Mix with positive people. Join a club and train with runners or coaches who see no barriers to success. This can make a huge difference to your attitude to training and competing.
Never stop learning
Read the biographies of athletic stars, buy running magazines and attend any inspirational lectures that come your way. You’ll always pick up a useful tip or two from those who have already had success.
Keep a diary
It’s not always easy to notice small improvements in your running. Keeping a note of times and heart rate using a stopwatch or heart rate monitor over a set training distance on a weekly or monthly basis will prove how much you have progressed.
Think positive
Injuries and illness are inevitable from time to time. But rather than thinking the worst, your immediate and enduring thought must be: “I will get back.”
Treat yourself
For each mini goal you achieve promise yourself a little – but healthy – treat. For example, you might award yourself a sports massage after successfully completing a 10k race or for every month of a completed training schedule.
Don’t be shy
Tell your friends and family about your running goals. Then, if they see you skipping a training session or pigging out on a fish supper they can remind you how much you wanted to run that 10k/lose weight/get in shape for your bikini.
Give it a go
Often the hardest part of running is getting out the front door. Tell yourself that if you still feel lethargic five minutes into a run you can turn back for home. In most cases, however, you’ll find that once you’ve started you’ll have the energy to complete the full run.
Change the route
To avoid becoming bored, head off-road for a change of scenery or regularly change the route you run in town. One other tip is to plan to run for a reason. So you might run to work, or run home from a meeting with pals.
Enjoy a little retail therapy
There’s nothing nicer than new running clothes. With so many great colours and styles on offer for both men and women you will easily find an item or two to boost your flagging morale.