Motivation tips anyone?

Hi Everyone, after years of inactivity I started the C25K programme last week and I have my W2R1 tonight!

I have a confession tho - I should have done it last night but I didn't get home from work until after 7 and to be honest I wasn't in the mood. Feeling a bit guilty and deflated as it's only week 2!

As I work part time (Mon - Weds usually), I can pick things up at the end of the week but don't want to concentrate my exercise over only a few days.

I don't want this to become a pattern - has anyone any tips on how to keep motivated through tough/busy weeks? Thanks!

15 Replies

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  • Congrats about starting the program and taking that critical first step!

    For scheduling and motivation, I like to make a routine if possible to exercise. If you work on Mon, Tues, Wed, why not schedule your runs on Sunday, Tuesday and Thursday? You get a rest day between runs, and only have to squeeze one run per week on a day you work. Plan ahead, put it into your calendar, and tell/recruit a buddy.

    You are much more likely to keep on track if you have someone to train with, or even just someone to report to. They can cheer you on, and you know if you have to fess up about skipping that you might just run in order to be able to give a good report.

    As for finding motivation to keep at it in general terms, try writing down your main reasons for starting running in the first place; do you want to be able to race? Protect your heart from disease? Lose weight? Meet athletic friends? Whatever it is, be honest with yourself about all the benefits you'll get that matter to you. On days you feel unmotivated, use that list to help you decide it's worth trying after all.

    Lastly, understand that trying is the most important thing. Feeling tired after work and just know it won't be your best run? Go out anyways with a promise to yourself to do the first 10 minutes of the podcast, or even 5 minutes. At the end of 10 minutes, can you continue? If so, you just overcame your inertia, and if not, well at least you really tried, and can try again next time.

  • Hi Alaiyo, oops just realised I've replied to my own post and not yours! Here it is:

    Alaiyo, thanks that's great advice!

    I'm currently using a treadmill indoors but hoping by week 3/4 I'll feel confident enough to get outside. I'm sure that will boost my motivation. My original plan was to run every other day but that doesn't leave room for a set routine which would be easier to arrange and stick to, so I think I'll adopt your suggestion and maybe do a zumba class or something on the second rest day - something fun.

    I'm going to make a list aswell of where I want to be in say 3 months, and stick it on the fridge or somewhere I can see it often.

    Thanks again for the advice, and I'll post my progress on here at the end of the week!

  • Doing some other active thing, especially something with a social element like zumba, is good for all sort of reasons!

  • I really am looking forward to hearing about how it goes for you. :) Best of luck!

  • Alaiyo, thanks that's great advice!

    I'm currently using a treadmill indoors but hoping by week 3/4 I'll feel confident enough to get outside. I'm sure that will boost my motivation. My original plan was to run every other day but that doesn't leave room for a set routine which would be easier to arrange and stick to, so I think I'll adopt your suggestion and maybe do a zumba class or something on the second rest day - something fun.

    I'm going to make a list aswell of where I want to be in say 3 months, and stick it on the fridge or somewhere I can see it often.

    Thanks again for the advice, and I'll post my progress on here at the end of the week!

  • How about this for some motivation?

    dailymail.co.uk/femail/arti...

    It certainly gave me a sharp kick up the backside this morning :-)

  • Wow tanyag163! I see what you mean. I shall certainly make time for my run this evening. There's no excuse, and I'll be looking out for Abi on Sunday morning aswell.

  • I try to view the time I spend running as a gift to myself - we're all so very busy, and we all have a million other things on. So having the time to spend on something that is good for only me is a luxury. Running is not a chore. It's not something to fit in. It is a privilege that I enjoy.

    I must admit that it doesn't always work, some more often than not I get my running shoes on after having run through that reasoning in my head :)

  • Great article that! Wow what a gal. It just shows that folks can turn their lives round if they want to

    Motivate yourself by giving yourself a kick up the pants if you need to. No loafing about on the sofa as it encourages nibbling unhealthy stuff. Get those shoes on and get out there.

    Good luck and happy running

  • As you progress through the program you may start to feel deprived if you have to miss a run for any reason. In the meantime, I can't really add to what everyone else has said. I try to make it a routine so that I get out of the door on my running days - I always feel great when I've finished each session. You've done the hardest part already - starting the program. Well done for that, good luck on your next run and my very best wishes to you.

  • Thanks Fitmo, the increase in 30 seconds for each run nearly killed me but I managed to complete it so feel really good about that!

  • Midlifecat

    I started out running almost 4 months ago on a 15 second run/45second walk basis ( using a slower, kinder, gentler C25K programme) and , including that, I have done 52 runs so far to get to the end of this particular programme that we are all doing. This has been basically at 3 runs per week. To keep up my motivation - and to keep me interested on the days that I was not running, I have been trawling the Internet (especially Youtube) for information to learn HOW to run. I have found this to work well for me.

  • Hi Bazza1234

    Well done! That's a great achievement and thanks for the advice. I'll giev that a go, my technique is a little shabby but my main problem is my breathing. I start slow and regulated then seem to lose sync and it gets rather irratic!

  • Don't wAit for week3, get outside now! It is so much easier (and more enjoyable) to be able to start the moment you step out the door. I would never have got through the program, if I had needed to go out to a gym before I could start. You will be surprised just how much a run can clear work out of your head. I have recently started a new job and now have a long commute. I really didn't want to run the first time I tried once I'd got home (in the near dark), but I was SO glad I did! I came back invigorated, strangely refreshed - while also exhausted! - and exceptionally virtuous. I also slept so much better afterwards. Try it - you may just love it!

  • Hello Midlifecat!!!! I am now on Wk 2 Run 3 (Thursday) and have to say that I had not done any running for about 30 years since I left school!!!! I have struggled with weight gain over the past 2 years and motivation and a lot of the time I was kidding myself I was a healthy person and could run if I wanted to!!! Had a bit of a blowout a couple of weks ago and thought "Right this is it" so I got on myfitnesspal and the C25K and never thought I wold get past the first week!!! The 1st run was ok, the 2nd was exhausting and the 3rd run of wk 1 was exhilerating!!! I could not believe I had got there. I do my runs on a Sunday, Tuesday and Thursday and this week it became a bit of a bug ad i could't wait for Tuesday!! I too work varied hours but this week if I arrive home late tomorrow- which I probably will then I will do my run on Friday night. I have found that I do have to motivate mysel to get out there but once out there I am glad I did it. I am still in the early stages compared to everyone else here but do keep going you may just have to re arrange your run days to fit around work and it's not always easy. But just keep thinking that once you reach the end of each week what you have acheived !!

    Good luck keep us posted

    Best Regards

    Josie-Jo

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