Running like other endurance sports is a sport of exertion. A sport where only continuity of training–built on both volume and quality–can bring you results. It is not one of the many team sports where talent can compensate for discontinuity in preparation. The most obvious examples are some champions of team sports. On some occasions, class and technical ability are worth more than endurance. In running, cycling, swimming this does not happen. You need to train well and regularly. Continuity, however, means having the ability and strength not to stop even on the days when you are most tired or when unforeseen events may make you want to go for a run.
In my coaching I overcome this problem with athletes by working both on motivation linked to specific goals and through a variability of stimuli that makes daily training more engaging and fun. But if you work out alone what are the tricks to increase your drive and keep your motivation high as time goes on? Let’s look together first at the organizational ones.
Define a goal
An ideal goal can be a competition. Whether it’s a 10K or a marathon doesn’t matter. The important thing is that your goal has a name and a date. Only then will you have in your calendar a clear deadline to which you have to answer for what you have done in training. Setting a vague and undefined goal such as improving or losing weight is not binding enough. Do you want to run to get fit and lose weight without participating in competitive events? This is perfectly fine. But you have to set yourself a target in terms of date and weight loss. Always remember that your goal must be ambitious to stimulate you. But also compatible with your capabilities from a physical standpoint and especially with your time availability.
Works in 360 degrees
To increase the likelihood of achieving your goals, don’t just take care of the training. Choose a healthy lifestyle. Always pay close attention to what you drink and eat during the course of the day and especially on days when you exercise and on days before. Choose complementary goals so that an achievement in a competition is accompanied by improvements in weight or even better in body composition. You will soon realize how this will trigger a positive spiral where everything will be made easier and more engaging.
Cross Training
One system to increase the variety of your training and make it more complete as well is cross training. On certain days of the week you can choose to switch sports. You could, for example, swim on your days off. Swimming uses different muscle groups and helps develop the upper body that is not used in running. Floating on water in complete discharge from gravity also aids the muscle recovery needed after strenuous runs. Instead of light running you can use either indoor or outdoor bike training. It promotes blood flow to the muscles without anticipating the traumatic impact with the ground typical of running. When done at high cadences and moderate intensity it also promotes muscle recovery.
Company
Are you a runner who struggles with motivation? Do you often find excuses not to work out? Choose one or more training partners. I firmly believe that real training is individual. Because every athlete has his or her own characteristics and goals. It is almost impossible to find another person identical to you. However, it is also true that in certain situations the right compromise can be found that allows two or more people to find a rhythm and distance that can satisfy everyone.
It is not the best but, if it helps you find enthusiasm and confidence in your means, it can be a milestone. Workout buddies are there for you to have a date. In other words, a commitment. That way, even if you feel less motivated some times, the idea of sharing the workout with your peers helps you cross the threshold of home. Mission accomplished. Everything that comes after that will be much easier. After this initial phase of running together like any other runner you will begin to go your own way choosing distances and paces that suit you.
Competitions
Enter some unimportant competitions during the year. Even if they are non-competitive races, they help you find stronger stimuli and share your passion with many other people. It is unbelievable sometimes the difference in performance you can achieve running alone on the road compared to what you can express within a competition. Not only will you have a lot more fun because the atmosphere at these events is exciting and very contagious. But it will also serve you periodically to measure your progress. However, every competition of any level is an opportunity to test yourself and to prove to yourself that your training and sacrifices are not an end in themselves but aimed at improving your condition and participating in increasingly important and challenging events.
Music
If you have the opportunity to go running in safe areas free of traffic and other hazards, you can use music as the background of your workout. Music in your ears prevents you from perceiving ambient noise so remember that headphones are definitely to be avoided in traffic or while crossing roads and intersections.
How can you use music to accompany your runs? For example, you could create different Playlists based on the type of training you need to do. So you can listen to the background music you like best in your longer, slower workouts, and music with faster, more engaging rhythms when you need to get the maximum boost and tolerate physical and mental fatigue needed to complete your planned work.
Now you have some ideas that you can use to find stimulation and more continuity in your training. And I still haven’t told you how to modify your training to make it more varied and fun.
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