Are you in a fitness rut? Telling yourself you’ll get back on the workout wagon next week? You’re not alone. Even those of us that work in the fitness industry have lapses in workout motivation.
For years I followed the roller coaster that is typical of many people. I’d get in a workout groove and follow my plan religiously for a few weeks and sometimes for months until something popped up that made it inconvenient. A few missed days turned into weeks and then I’d end up losing all the gains and starting over months later. Sound familiar?
Have you been slobbering along through your workouts or just given up on them entirely? Register for a race or even a fundraising ride or run. You’ll be amazed what a little competition will do to get you off the couch. Having that goal to strive towards will make you workout longer, more intensely and more consistently than you can imagine. These days there are more options than ever. Consider 5K runs, Duathalons, Triathlons, Road races, Off-road MTB and Trail running races. A popular trend lately is obstacle course challenges such as a Warrior dash or Tough Mudder. Many of these types of events can also be done with a partner or as a team.
Here are six tips to get you heading in the right direction to completing your event and regaining your workout motivation.
- Go online and search for an event in an activity of your choosing, whether it is running, biking, swimming or otherwise. A good source for many events across the country is Active.com.
- Register. Sometimes forking over the money in advance is all the motivation you need to train and prepare for the event.
- Search for a training plan. Some websites will offer free training plans for 5K’s, sprint triathlons, marathons etc. Coach Jenny has a bunch of free running training plans for a variety of distances (http://www.jennyhadfield.com/training-plans/).
- Find a training partner. Accountability can be a great motivator to get out of the house and complete your workouts. You can motivate one another and maybe even have a friendly little competition. If you’re training solo, share your goals and plans with a social community. Friends and family online can also be very encouraging.
- Have a plan for bumps in the road. What will you do if you get to the gym and forget shoes? Pack the night before? Make a checklist? Prepare for potential missed workouts by scheduling them in advance, putting them on your calendar and sticking to them. Or, have an alternative time available. You won’t miss out on a training day if you plan for the worst.
- Mentally prepare for race day. Begin visualizing the race as soon as you sign up for it. When you go to bed at night, imagine waking up on race day and go through your motions – what will you eat, what will you wear, how will you warm up? Visualizations can help you feel more ready physically because it will be as if you had completed the race already. If possible, complete the race route at least once in one of your training sessions prior to the event.
After embarrassing myself in a partner-based triathlon event I vowed the next year to do better. The event motivated me to work out harder and more consistently than I had since being forced to as an athlete in school. Since that time, I’ve used that event as motivation every year. Over the years I’ve begun adding additional events to further spur the motivation…1/2 marathon, Turkey Trot, Mountain bike races. Although there is no chance that I will ever win any of these races, the motivation to do better each year, or in some cases even to finish the race, drives me to put in the extra time or intensity leading up to race day.
Find an event and get a friend to sign up with you. Come race day, you’ll be healthier and in better shape than you have been in years. Good luck!