The Spring is a great time to get into running. Or jump back in and start your running training again if you’ve had a break. The days are getting longer, the weather is improving and there are big events on TV like the London Marathon and the Great Manchester Run to motivate and inspire you.
So far so good. The trick though is to maintain your motivation to keep running after your initial rush of enthusiasm has passed. While other fun things are happening over the summer and when Autumn hits as the days get shorter and the weather less inviting.
With this in mind, it’s a good idea to have some tools to help you stay motivated to keep going out there, getting fitter and improving your health. Before I became a Life Coach, I became a runner (I started training in my late 20’s) and later a qualified Athletics Coach. I would like to share with you 10 tips to help keep you on track with your running training when the temptation to stay inside starts to bite.
10 Running Training Tips to Help You Stay Motivated
Set Yourself a Training Goal
A great way to keep focused and give yourself a purpose to get out and run is to set yourself a training goal. There are a number of ways to do this, but one of the best is to enter an event to give yourself something to train for. You can also align this with improving your health and fitness as you progress.
There are lots of running events you can enter, and with most races or ‘runs’ you will find people of all levels taking part. You can tailor your running goal to what motivates you, whether it is to aim for a particular time, raise money for charity or ‘just getting round’. The fact that you have a specific date that your hard training is geared towards can be really motivational.
Be realistic when choosing an event. If you’ve never run before, don’t choose a marathon for your first race. It takes a lot of training over a prolonged period to properly get ready to run 26.2 miles. A 10k is much more realistic and achievable for the vast majority of people and this can be a stepping stone towards your marathon running ambitions.
If your event is a few months away, you can measure your progress in training by doing one of the hundreds of 5k Parkruns that take place every week for free at local parks across the UK and overseas. Seeing your personal best improve over time will quantify what your efforts are allowing your body to do. This will demonstrate to you how much fitter and stronger you are becoming and you’ll be able to appreciate that your hard work is paying off.
Try to Prevent Injury in Training
A surefire way to lose motivation for running is to pick up an injury. Running training will seem like a pain rather than a pleasure. Runners get injured for lots of reasons, but there are a few simple things you can do to try and avoid hurting yourself.
Firstly, make sure you have got a decent pair of running shoes that match how you run. The easiest way to do this is to go to a running shop and have a ‘gait analysis’ done. This involves jogging on a treadmill while a member of staff observes how your feet land, using a camera. This service is normally free of charge and the staff will be able to show you what type of shoe is most appropriate for you. And if you feel daunted about going to a running shop, then don’t be.
These days people of all abilities go to specialist running shops, they’re not just for experienced runners. This is the single biggest piece of advice I would give to any new runner who is about to start training. Getting some specialist advice at this stage is the best way to avoid needing specialist medical help further down the line.
My two other top running training tips are to allow yourself a proper warm up when you start running. This can be as simple as making sure you start your run really steadily before picking up the pace, right through to doing some dynamic moves and active stretches before you start running. For the latter, you’ll find lots of examples on YouTube. Lastly, allow some time to do some static stretches after you’ve finished running. Work all major muscle groups and hold each stretch for at least 20 seconds. Again, you’ll find lots of examples of stretches you can do online.
Running with a Friend or in Group
Having someone else to run with makes it much less likely that you will back out of a planned session as you won’t want to let the other person down. If you know someone else of similar ability, planning to do your training together will give you both the motivation to get out the front door. If you don’t have any friends to run with, try joining a running group or club. There’s lots to choose from and the vast majority will be really friendly and welcoming towards new runners. If you live in England, the best starting point for finding a group is www.runtogether.co.uk . You could also search for groups on social media, ask your local running shop or speak to a sports development officer at the council.
Create a Regular Routine
The best way to stick to anything is to make it part of your routine. So do it at the same time on the same day every week. This way it becomes a habit and just part of what you do, along with everything else. It takes a few weeks for a habit to become established, but once you’ve done this it will be much easier to keep going. It is much better than just aiming to run two or three times a week with no regular pattern, which will make it a lot more likely you’ll find an excuse not to do it.
Humans are creatures of habit, whether we like to admit it or not!
Put it in your diary
If you like to use the calendar on your phone or a traditional paper diary, make an appointment with yourself to complete your running training and treat it with the same importance as other things. Plan at least a week in advance. If you’re the sort of person who hates missing things they’ve scheduled, this will work well for you.
Alter your perception
Your motivation to do something, running included, will be heavily influenced by how you perceive it. If you hate going out running when the weather’s not very nice, because you don’t like being cold or wet, you will create a negative perception towards running training in these conditions.
The good news is that you can alter or ‘reframe’ your perceptions. If you switch the negative connotations to positive ones, you will increase the pleasure you get from running. So rather than dreading running in the rain, look forward to the feeling of training outside in the fresh air, feeling the invigorating sensation of rain beating down. Most experienced runners will tell you how much running in the rain makes them feel alive. Just make sure you’re dressed appropriately and there’s nothing to fear.
Running with music
This isn’t for everyone, but scientific studies have demonstrated the positive impact that running to really uptempo and inspiring music has on performance. Put simply, you can make yourself want to run harder and for longer in training. So create yourself a running playlist with enough upbeat songs to last the duration of your run, whatever type of music you like.
If you like running with music, this will enhance your enjoyment of training and create another good reason for you to put on your running shoes and go out. Please pay attention to personal safety though. Make sure you’re aware of your surroundings and only wear headphones when it’s safe to do so.
Inspirational stories about running and about people who have had to overcome the odds to achieve their goals is another way to stay motivated while you are training. Reading about how people have overcome often great adversity to realise their dreams really lifts your mood. It will make your simple lack of motivation seem trivial in comparison.
Over the years, I have read lots of great books like this. Three that I recommend which have really helped to motivate me are ‘Inspiration’ by Steve Redgrave, ‘Paula: My Story So Far’ by Paula Radcliffe and ‘What I Talk About When I Talk About Running’ by Haruki Murakami.
You’re investing time and putting lots of effort in to get fitter and be healthier. According to the British Heart Foundation, over 20 million people in the UK are classed as physically inactive, so by running you’re doing something really great to reduce your risk of obesity, heart disease and other serious medical conditions.
It is recommended that people do a combination of training activities that are both aerobic and which strengthen major muscle groups. The good news is that running achieves both, so doing at least 75 minutes of running split into two or more sessions every week means you are meeting national exercise guidelines for adults under 65.
So reward yourself for your hard work. Not with chocolate or a takeaway, but something healthy or which you enjoy doing. You deserve it.
Always keep in mind the reason you started running. Whether it’s to get fitter, lose weight, meet new people, raise money for charity, or one of the other many great reasons for running, it is good to remind yourself why you’re doing it.
Write these reasons down or cut out pictures to represent them. Be as creative or artistic as you like to be. Stick your efforts on to a noticeboard, the back of a door or a wall that you will see every time you should be getting ready to go out for a run. Take a moment to have a look, remind yourself why you wanted to start running training and what you’re aiming to achieve.
You will find this a really powerful tool to help you get your running shoes on and get out there.
If your training would benefit from the support of someone who is both a trained running and life coach, check out the personal coaching services that I offer and get in touch to have a chat about how I can help.