Whether you are just beginning to run or are returning after some time off, trying to get back in shape is hard for everyone. It's hard to stay motivated in those first few weeks, but if you stick with it, your body will begin to adjust rapidly. After the initial few weeks, running becomes easier, more enjoyable and almost addictive. Below I've listed a few tips I find helpful when I'm trying to push myself through those first few weeks back at training.
1. Set obtainable goals often.
Whether you want to take up running to get back in shape or your trying to improve your 5K time, set goals for yourself. Even better, write them down and post them throughout the house. The goal could be as simple as, "run five times per week," or more longterm; "break 20 minutes in the 5k". By writing down goals you are more likely to push yourself to follow through because you have a visual to constantly look at and remind yourself to stay accountable. Longterm goals are important, but also remember to set smaller goals so as not to get too discouraged about a more challenging longterm goal down the road.
2. Take care of your body.
Running is hard enough as it is, so fueling you body with the right nutrients is essential. When I'm focused on eating healthier, I have more energy to run each day and therefor feel more determined to meet my goals. Nutrition and exercise go hand in hand, so its important to understand a little of both when beginning a workout regime. Start by adding more vegetables to your diet, filling up half your plate with each meal. Also incorporating lean proteins such as chicken and fish, and whole grains like pasta, rice and quinoa is important for fueling the body to becoming a successful runner.
3. Find some new music.
Personally, I love discovering new music and I've found a way to incorporate my passion of music into my running routine. I've notice that when I download new music, I'm more inclined to make myself get out there for a run on a rainy day or after a long day of work. When I'm listening to new music on my run, I swear the time goes by faster. Instead of focusing on my run and how many miles I have yet to complete, I find myself distracted by the new lyrics, and before I know it I'm on the home stretch.
4. Run in the morning.
Although it might sound crazy, start working out early in there morning. Not only are you more likely to actually get your run done if you get up and do it first thing, but its actually an incredibly rejuvenating way to start the day. When I run in the morning I feel more energized and awake. Theres also something very satisfying about being awake before most people, knowing you have already accomplished a workout. Plus, getting to watch the sun rise is just another distraction to help the time go by more quickly.
5. Remember why you are out there.
Usually, people quit running because they lose motivation. When I feel like skipping a day or going easy, I try to remind myself why I'm out here. I remind myself that this is my choice, and that as hard as it may seem at times, pushing myself in my workouts and watching my body get stronger is something that I'm passionate about. Setting and accomplishing goals all on your own is arguably one of the greatest feelings there is. I try to remind myself that the 30, 40, or even 60 minutes of pain is all worth it in the end if I can just push through one run at a time. Remind yourself that out of the 24 hours in the day, running only takes up a small fraction of that time. For me, sometimes the most difficult part is just getting out there, but once the run starts, I never regret it.
Although I have found these five tips to help me stay motivated, they might not work for everyone. Find things that help you enjoy running and take note of them. After having a great run, look back and analyze what you did differently that day that helped improve your run. Learning about your own body and what motivates you is essential in pushing yourself to become more a successful runner.
