The best way for me to stay dedicated to running is to train for a race. This year I picked a few which are spread out throughout the year. I am doing the Maryland Double (The Frederick Half in May and the Baltimore Full in October), the Color Run in May, and the Baltimore 10-miler in June. So, I have multiple goals I am working for. Here is what I do to get started, and hopefully it will help others get started as well:
I PICK A RACE and REGISTER ASAP:
There are tons of races out there. I picked my races based on location. But, it would also be fun to pick a race somewhere where you’d like to travel. Once a race is selected, I REGISTER! Once I pay the money and mark the race on my calendar in bright & bold colors, it’s almost guaranteed I will not back out. Registration means I am committing to do this race and nothing will get in my way! Also, registering early saves money! $$
I set up my TRAINING PLAN:
It helps me to formally write/type my plan on a calendar that is designated just for my training. I look at it every day. Then, each week I also write what day/time I will do each workout in my planner. The more you see your goals (in any aspect of your life) the more likely you are to hold yourself accountable for aspiring to reach them and the more likely you are to ultimately reach them. (A future blog will go more into detail about how I set up my training plans.)
Once I set up this training plan on a calendar, I also make a large copy of a general outline of my typical week. I put this copy somewhere where I am likely to see it every day when I wake up. You could use a white board, a poster, or anything of the like. I make it virtually impossible not to know what is expected of me for each day.
Next, I stick to the plan by staying motivated and holding myself accountable. Some things that have really worked for me:
-Grading myself for each week
For example, there are 7 days in a week and each day I have something I am supposed to do for training. If I do everything on my training schedule for each day of the week, I would get 7/7 or 100%. If I skip a workout one day, I would get 6/7 or 86%. It’s okay to skip occasionally. For example, if you are nursing an injury or you’re sick; these things happen. But what motivates me, is that if I wasn’t sick or hurt, I don’t want to see anything but 100% because that would mean I was just being lazy and talked myself out of a workout.
- Giving myself multiple visual reminders
As mentioned, I make my training plan noticeable. I see it constantly. In addition, I also display the magnets (that I purchase online at time of race registration) on my dresser. It helps remind me every morning that my goal is to get that magnet on my car after I complete the race.
-Buying new running/workout gear
Sometimes I need a boost pre-training or mid-training. Buying a new pair of running pants, new kicks (fresh shoes are a must), or a new GPS watch (which is what got me pumped for my Maryland Double training) can help get me excited or re-excited for my goals when I’m in a rut. I get excited to go out and try out my new gear!
For every race possible, I also like to buy the training shirt. For the Baltimore races they always have one and I buy it to help get me going. Once people see the shirt, I can’t back out. Right??
-Rewarding myself after a solid week of hard work
Usually after my long runs on Saturday, I will treat myself with something. It’s good to decide on a treat before the week begins, that way I know what I’m working for. My reward for myself has most recently been fancy cupcakes, Chipotle, or Fro-Yo. Food works for me, but it could be anything.
-Having an accountability partner
Whether this person trains with you, or if you just talk with them about your goals each day, it is nice to have someone to help hold you accountable for your workouts. I do all of my long runs with my boyfriend and this helps A LOT! Sometimes the long runs take the most mental preparation and it helps to have a partner. If I'm feeling unmotivated, he usually boosts my mood and gets me out the door. For my other workouts, I usually tell him in the morning what kind of workout I have planned, and when he asks me about it later, I get excited to tell him I completed it 100%. I also feel guilty if I half-ass it and have to tell him I didn't do it all or I didn't do any of it.
No matter how small the goal, whether it be running 1 mile without stopping or running a Full Marathon, these tips can help. My biggest suggestion, based on what works for me, is write it all down. Set reminders in your phone if you have to. Make sure you are SEEING your training plan and your goal constantly. This works even beyond running. I use it for every goal I have, whether it be for work or for personal goals.
I PICK A RACE and REGISTER ASAP:
There are tons of races out there. I picked my races based on location. But, it would also be fun to pick a race somewhere where you’d like to travel. Once a race is selected, I REGISTER! Once I pay the money and mark the race on my calendar in bright & bold colors, it’s almost guaranteed I will not back out. Registration means I am committing to do this race and nothing will get in my way! Also, registering early saves money! $$
I set up my TRAINING PLAN:
It helps me to formally write/type my plan on a calendar that is designated just for my training. I look at it every day. Then, each week I also write what day/time I will do each workout in my planner. The more you see your goals (in any aspect of your life) the more likely you are to hold yourself accountable for aspiring to reach them and the more likely you are to ultimately reach them. (A future blog will go more into detail about how I set up my training plans.)
Once I set up this training plan on a calendar, I also make a large copy of a general outline of my typical week. I put this copy somewhere where I am likely to see it every day when I wake up. You could use a white board, a poster, or anything of the like. I make it virtually impossible not to know what is expected of me for each day.
Next, I stick to the plan by staying motivated and holding myself accountable. Some things that have really worked for me:
-Grading myself for each week
For example, there are 7 days in a week and each day I have something I am supposed to do for training. If I do everything on my training schedule for each day of the week, I would get 7/7 or 100%. If I skip a workout one day, I would get 6/7 or 86%. It’s okay to skip occasionally. For example, if you are nursing an injury or you’re sick; these things happen. But what motivates me, is that if I wasn’t sick or hurt, I don’t want to see anything but 100% because that would mean I was just being lazy and talked myself out of a workout.
- Giving myself multiple visual reminders
As mentioned, I make my training plan noticeable. I see it constantly. In addition, I also display the magnets (that I purchase online at time of race registration) on my dresser. It helps remind me every morning that my goal is to get that magnet on my car after I complete the race.
-Buying new running/workout gear
Sometimes I need a boost pre-training or mid-training. Buying a new pair of running pants, new kicks (fresh shoes are a must), or a new GPS watch (which is what got me pumped for my Maryland Double training) can help get me excited or re-excited for my goals when I’m in a rut. I get excited to go out and try out my new gear!
For every race possible, I also like to buy the training shirt. For the Baltimore races they always have one and I buy it to help get me going. Once people see the shirt, I can’t back out. Right??
-Rewarding myself after a solid week of hard work
Usually after my long runs on Saturday, I will treat myself with something. It’s good to decide on a treat before the week begins, that way I know what I’m working for. My reward for myself has most recently been fancy cupcakes, Chipotle, or Fro-Yo. Food works for me, but it could be anything.
-Having an accountability partner
Whether this person trains with you, or if you just talk with them about your goals each day, it is nice to have someone to help hold you accountable for your workouts. I do all of my long runs with my boyfriend and this helps A LOT! Sometimes the long runs take the most mental preparation and it helps to have a partner. If I'm feeling unmotivated, he usually boosts my mood and gets me out the door. For my other workouts, I usually tell him in the morning what kind of workout I have planned, and when he asks me about it later, I get excited to tell him I completed it 100%. I also feel guilty if I half-ass it and have to tell him I didn't do it all or I didn't do any of it.
No matter how small the goal, whether it be running 1 mile without stopping or running a Full Marathon, these tips can help. My biggest suggestion, based on what works for me, is write it all down. Set reminders in your phone if you have to. Make sure you are SEEING your training plan and your goal constantly. This works even beyond running. I use it for every goal I have, whether it be for work or for personal goals.