We’ve all started off with the best of intentions to get fit and into some form of shape. Many people opt for the running route, it’s an easy activity to start, all you need to do is just pull on a pair of trainers and off you go!
Well that’s all well and good when motivation is high, but what happens when you hit that low period? When you don’t want to go out in the lovely British weather? In other words, it’s cold, wet, dark and miserable, and sitting in the warmth of home is far more appealing. Leaving the sofa is no longer uppermost in your thoughts.
The mental challenge is to motivate yourself and get out the door, but that’s not easy! This is when a focus or goal is needed so set yourself a challenge. This should be a target you want to achieve, such as moving up in race distance from 5k to 10k, or being able to continually run for 30 minutes. Whatever the target, it should be personal, so think about something you want to achieve. The trick is to make this challenge demanding enough to keep you interested but reasonable enough to be realistic. I personally look at targets at least 3 months ahead, this way I give myself the opportunity of achieving them.
Why use a target and what does it do?
Setting yourself a target gives you the opportunity to achieve something, something you have to accomplish yourself – which provides great personal satisfaction. For me the key to getting me off the sofa and staying motivated was to take small steps, which is where every training run counts. This way, I no longer see getting off the sofa as a challenge, but as part of little steps in achieving something bigger. When it starts to rain on my drive home I now visualise that race finish three months ahead and ask myself whether I want to fall short of my target. In other words, my target of a 10k race has motivated me to keep training and has achieved the aim of getting me off the sofa.
I found the personal target technique works for me but I’ve also used a range of others to give me that extra kick of motivation:
New kit – I’m bit of geek when it comes to running clothing so any new kit gives me a reason to get out the door. Nothing too flash is required. Even a new pair of socks or shorts is enough of a push.
Friends make a date – nothing too raunchy! A regular running night with a friend is good at getting you both out and running, it also gives you some company or competition depending on your mindset.
Join a running club – Ok it’s a big jump. But with the right club, coaching and encouragement a running club will put you on the right track. Do not be scared to try out a running club as most will let you attend an introduction session for free and you’ll be surprised at the varying level of experience as well as the number of beginner and novice runners that attend. Some clubs even allocate certain nights of the week to different levels of runner.
Challenge a friend to a race – use this one with caution as I’ve won and lost some male pride on this as well as some money! Challenging a friend, who is roughly at the same fitness level is a great tool to get you out running and it also adds a little extra motivation on race day! This can also be done in hyperspace, or online, thanks to a big branded product, which I loathe to mention! (Nike+)
My targets and challenges for the year
Ok, you might have read this article and thought talk is cheap. It’s all well and good writing about it but actions speak louder than words, so my personal challenges for the next year are:
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Take 1 minute off my half marathon personal best.
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Reduce my 10K race time by 1 minute 15 seconds.
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Challenge a friend to a race (am not sure how much of a challenge this will be!) and finish the Great North Run before him (and my brother).
Watch this space to find out how I get on. Posting this might just motivate me that little bit extra!
Ok Kirk if you are prepared to put your neck on the line my targets are:
1. To run under 20min for 5k
2. To run under 41min 30sec for 10k
3. To complete a marathon in under 3hrs 30 min
P.S Don’t challenge me to a race, you’ll whoop me!!
Hi Kirk,
I’ve challenged a friend to a half marathon, however, this friend has been training for quite a while and has done a marathon and a couple of half marathons before. Like you we are doing the Great North Run and I haven’t begun training yet. Do you think it is possible for me to get up to his fitness level within this time period or should I just lace his morning cup of tea with laxitives??
Any tips on how I get myself motivated to start training would be good, I work long hours so get little time to train. That said, I do cycle to work and back most days which is 8.5 miles each way.
Good luck in the Great North Run, maybe I can wait for you at the finish line…
Thanks
Paul
Paul,
Sounds like you’re in for a challenge! I would suggest you leave the laxatives at home and opt for some hard training, as opposed to the easy cheating option. Having reached previous targets with some hard work, I suggest this will taste sweeter and more rewarding come race day.
You still have time to start training. However, the key is to involve running in your training. Although other physical activities are a great supplement and addition, it’s vital that running forms the backbone of your training.
From what you say, it sounds like finding time is the problem. What about introducing running into your daily routine – skip the bike one day a week and try running some of the way home. You could also use your lunch break at work and pop out for quick 30 minute run. You’ll be amazed how little time running takes and how easy it is to fit around a hectic lifestyle. If you are looking for assistance on getting started visit my beginners or advanced beginners training schedule (the link is http://www.ransacker.co.uk/blog/wp-content/uploads/2009/02/begginers-half-marathon-training-plan-kirk-dodds.pdf)
You’ll find that the Great North Run (GNR) itself will get you motivated as it has a special atmosphere; the world’s biggest half marathon really is something special. Year after year it makes the hairs on the back of my neck stand on end. Come race day you’ll feel like an elite athlete with the spectators cheering you on, it would be a shame not to make the most of this experience by being underprepared. A last piece of advice – if your friend is like you then I would suggest you keep an eye on your mug of tea!
Kirk
P.S. Good luck in the GNR I’ll have a pint of cold beer awaiting you at the finish line. Hopefully this will be my second drink has I cheer you onto the finish line.