10 Ways to Stay Motivated and Stay on Track

Written by Jennifer Gill for the Just Finish Newsletter

Training always has good intentions. We set our goals and are determined to reach them. Most training plans, however, span weeks and months at a time. It gets difficult to stay motivated for all that time. In fact, many athletes often feel a little overwhelmed or even burned out at some point during their training. They feel as though they're in a rut or maybe even bored. The important thing is to recognize that it happens and there are ways to help get your motivation back and keep it. Here are some tips for finding motivation and staying on track.

1. Sign up for a race. If you have started to exercise regularly, but haven’t yet set your sights on a race, there’s no better time than the present. Signing up for a race will help determine the direction of your training, which will help you stay on track. It will give you something to look forward to, making those long training hours worth it.

2. Join a group. Having a commitment to run with a group once or twice a week, for example, can make all the difference in getting you out the door. Many local running stores offer running programs for runners at all levels. Also, you may want to find your local running club. They often have weekly runs you can join if you're a member. In addition, many communities are forming multi-sport clubs and organizing group bike rides and swim clinics. This is a great way to meet new people that have common interests, which is always motivating.

3. Think about the payoffs: every mile you run or walk burns roughly 100 calories, for instance. The amount of calories you burn will vary based on the intensity of your workouts, but knowing that you’re burning calories, you may be more motivated to get out the door. Sometimes knowing you’re going to eat a yummy treat makes putting in a long workout a little easier.

4. Get technical. I once had a running partner that started running simply because of the cool running gear. She loved all the cool technical running clothes, the wonderful shoes, and watches that did all the thinking for her. While we joked with her and gave her a hard time, she had the right idea. If you have items that make you happy while you’re working out, like a pair of shoes that fit you like a glove or an iPod with your favorite tunes, you’re more likely to actually workout!

5. Keep a training log. I keep a log of the miles I run, bike, and even swim, and I love seeing my mileage add up. I'll even graph it to see how it climbs. While it sounds geeky, sometimes it's enough to get me out the door.

6. Train for a reason. Do a race for charity. There are tons of races that benefit specific charities. There are also organizations that will help you train while you fundraise for their cause. You can raise money for a cause that means something to you. Oftentimes, when you know you’re racing to help someone else, it’s easier to go the distance.

7. Just get out there. If the thought of doing your full workout is too much to handle, just tell yourself that you'll only workout for 10 minutes. Chances are, once you're moving, you'll start to feel better and you’ll do most, if not all, of your workout. Remember that you will definitely feel physically better after your workout than you did before. Once you're warmed up, you'll wonder why you were feeling bad to begin with. And you'll be glad you did it.

8. Accept the fact that some days just aren't good days. Some days will be slower than others, and some days might even hurt a bit. Sometimes just getting through your workout is an accomplishment. That's ok. We all have bad days from time to time.

9. Reward yourself. Whether you’re just getting started, or you’re training for your 100th race, everyone deserves a reward every now and then. Get yourself a massage or a new performance shirt. Treat yourself to whatever will make you happy, without setting you back. All those hours deserve something special.

10. Focus on the good days. There are certain training routines or times of the day that can make a workout outstanding. Go on your favorite bike route, or call up your running pals for a run together. Do whatever it is that makes you say, "This is why I do this."

Jennifer Gill, MPH, is an RRCA-certified Running Coach in the Washington, DC area. To learn more about her services go to www.coachjenn.com or contact her at jenn@coachjenn.com. She also writes an online column as the Washington, DC Running Examiner. You can read her online column at http://www.examiner.com/x-1111-DC-Running-Examiner. Check out her personal running blog at http://runyourvictorylap.blogspot.com.