From website
Core Performance, from Pete Williams
Maintaining motivation in a training program can be a challenge no
matter your experience level. There will be days when you just don’t
feel motivated to train and periods where it’s tempting to slack off.
Here are seven secrets to get motivated to work out.
1. Be accountable
It’s easy to blow off a workout when nobody is expecting you to show.
It’s a lot tougher to do so when you have a workout partner or training
group expecting you. “The social aspect of working out helps for a lot
of people in general,” says Kevin Elsey, director of the performance
innovation team at Athletes’ Performance. “But it also can provide the
accountability you need to stay motivated.”
2. Downsize your workout
As an endurance athlete and coach,
Jessi Stensland
knows what it’s like to face an ambitious workout on a day when the
drive and energy level isn’t there. Rather than punt completely, she
suggests downgrading your plan to something shorter or less strenuous.
“Maybe you were planning a long run,” Stensland says. “Why not do
Movement Prep
instead of nothing? At least you’ll have that benefit and a sense of
accomplishment.” Once you’ve started, you might find the energy level
kicking in and be able to tackle your original workout. Stensland draws
an analogy between this phenomenon and interval training. “There are
times after one hard interval where you cannot imagine doing another,”
she says. “But after your heart rate comes down and you’re relaxed,
you’re ready to go again.”
3. Plan ahead
It’s easy to rationalize missing a workout because you forgot your
clothes or don’t have time to rush home to get workout gear. Stay
motivated and on course by laying clothes out the night before and
keeping extra gear in your car or under the desk. “What can you do to
remove as many barriers as possible to staying motivated?” Elsey says.
“Whether it’s bringing a gym bag with clothes or having proper nutrition
planned, do all of the prep work when you are sufficiently motivated.”
4. Attach a deadline
Training for a specific race or competition brings about a sense of
urgency, keeping you motivated and less likely to skip a workout. By
signing up for an event well in advance, you’ve also made a financial
commitment, no small consideration given the ever-escalating costs of
running,
triathlon,
and other events. Once you’ve signed up, let everyone know. This keeps
you motivated since you’ve publicly pledged to do it. “Sports becomes a
social-tribal kind of thing,” says Jerry Napp, an exercise physiologist
and certified USA Triathlon coach in Tarpon Springs, Fla. “It’s always
motivating to see how you’re going to do within your tribe.”
5. Mix it up
One of the biggest trends in participatory sports in 2011 is the
popularity of obstacle mud runs. Races such as the Tough Mudder, Spartan
Race, and Warrior Dash draw thousands to participate in races that
include a dozen obstacles spread out over a 3- to 12-mile course.
Athletes do not know what’s coming next. The last thing you want to do
is make your training routine. Be sure to vary your training to
constantly stimulate your body. If you follow one of the
online Core Performance training programs,
use the “exchange movement” button in your workout to swap in an
alternative exercise to continually challenge yourself and keep your
training fresh.
6. Track your progress
The growth of children is more evident to a relative who sees them
only a few times a year than it is to a parent. By the same token, it’s
easy to overlook incremental progress. That’s one of many reasons it’s
important to track your progress over weeks, months—even years. Like
investing, seeing that progress helps keep you motivated and on track.
Here are four ways to track your progress.
7. Find your rhythm
Maybe you’re not lacking motivation, just timing. Some people will
never be “morning people” while others know that if they don’t do their
workout in the morning, it will never happen. Some people can’t imagine
training after a long day at work while others need that time to
de-stress before heading home. “Once you discover when you’re most
motivated to train, that’s going to knock down another barrier for you
and help you stay motivated,” Elsey says
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