When the going gets tough...

As your runs grow longer and the days grow shorter, struggling with motivation to get out and exercise is not uncommon. Everyone, from newbies to professional athletes, struggles with the motivation demon from time to time. A lack of motivation can keep you from even starting a run or cause you to call it quits before it’s time.  

Getting going and staying strong

Having trouble making it out the door or even putting on your shoes? Been there. Everyone has. And if they say they haven’t, they are lying right to your face. Bold face lie. So WHEN this happens to you, try one of these handy tips.

• ·      Set a goal – Setting a goal and having a plan to get you there are great sources of motivation. If you are planning to run any of the events at this year’s Run the Rock, you’ve likely got this one dialed in already. But a goal doesn’t always have to be a certain race on a certain day. It can be as simple as committing to exercise three days a week or as detailed as setting a new personal best at distance you’ve run before. Regardless of what the goal is, write it down somewhere you can see it every day to remind yourself of what you’ve set out to do.
• ·      Run with friends – Having a set running day with friends is a surefire way to get your out the door. Chances are, you are much more likely to bail on a scheduled run if you only have yourself to answer to, but knowing someone is waiting to join you keeps you on track.
• ·      Buy new gear – Buying a new pair of shoes, skookum running top or hi-tech gadget can get you excited about running and give you the boost you need to reboot or kick start your training plan. Who doesn’t want the town to see them running in their brand new neon green kicks?
• ·      Keep a record – Keeping a log or journal of you training is a great way to keep track of your progress and revisiting it when you aren’t feeling the mojo can give your ego just the boost it needs by reminding you what you’ve already accomplished and how far you’ve come. They can also be really useful for identifying patterns in your training and may allow you to figure out when and why you struggle sometimes (especially true if you include your nutrition in your log!).
• ·      Give it 10 minutes – Ok, so you really really don’t want to go for a run today. Maybe you’ve had a long day at work or it’s raining sideways and you just don’t think you can muster the energy to lace up and move out. Do it anyway. Run for 10 minutes and if at the end of those 10 minutes you still don’t want to be there, give yourself permission to go home. If you opt to turn back, then clearly it wasn’t in the cards for you that day and so it goes, but I’d be willing to bet that 99% of the time you will keep going with no regrets.  I have regretting skipping a run on many, many occasions, but never have I said, “I wish I hadn’t gone on that run.”

Making it through

So you’ve made it out the door and have been running along just fine when suddenly (or maybe not so suddenly) you decide you don’t want to be running anymore. Maybe you’ve gone out too hard or maybe that kindly Ram Hemi just douched you with no remorse. Whatever the reason, things have gotten tough and you’re not having fun anymore. Try one of these techniques to get you home.

• ·      Run with friends – I know, I used this one already, but it works equally well during a run as well. The chatter and comradery of your pals will distract you from you discomfort and can also make a long run so much more entertaining.
• ·      Have a mantra – As cheesy and cliché as it sounds, this actually works. It turns out there actually was something to that Little Engine that Could. Having a go-to phrase, or even a single keyword, can remind you how tough you are and what you are capable of. It can be anything you want it to be as long as it works for you. Examples? “Looking good; feeling good.” “I got this.” “Eye of the tiger.” “Just keep swimming.” I think the cornier they are, they better, especially if they can also make you laugh.
• ·      Make small goals – This is a good way to get through the tail end of a tough run. Pick a random spot down the road…a light post, a tree, even a crack in the asphalt and tell yourself to run to that. Once you are there, pick a new spot and run to that. Keep doing this and you’ll be home sooner than you think. Another technique is to count your steps. Count to 10, 50 or 100…it doesn’t really matter. Pick a number, count to it and then start over. It’s just another way to take our mind of what ails you.
• ·      Confront the pain – “Oh hello there. I was wondering when you’d show up. I have to be honest with you and tell you I was hoping I would see you today. But here you are. Now get lost and don’t come back.”

What I really hope is that none of you struggle with motivation at all, but if you do I hope you find some use in these tips. Above all else, remember how lucky you are. It doesn’t matter how slow you run or how far you go, it is faster and farther someone sitting on the couch. Running is gift not everyone chooses to accept. Now hit the road.