Running
Can't get yourself out of the door for a run? Check out these motivational tips from adventure runner and SAS: Who Dares Wins contestant Mark Peart...
If you're struggling with motivation to lace up your trainers, it may well be that you're putting far too much pressure on yourself to perform.
Whether you're brand new to running and are struggling to get yourself out the door for the first time, or have been running for years and have lost your mojo, telling yourself that you must run a certain time, pace or distance is more than likely just going to keep you indoors. After all, who needs the extra stress?
If you can learn to enjoy running without such rules – or rather, just enjoy being in some form of motion outside in the fresh air – then your performance will naturally follow.
Here's how to make lacing up your trainers more enjoyable, and the prospect more enticing...
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1. You do you!
Try to avoid comparing yourselves to others and what they are achieving from their runs. The only person you have to answer to is yourself. Run at your speed, make it enjoyable, and as comfortable or as hard as you want to. You decide if you want to run at top speed, if you want a more leisurely pace or even if you want to walk. Whether you run a mile, or 10 miles, it doesn't matter: just do you!
2. Switch it up
Mix up your routes and venture onto new paths, parks and trails – and make sure you pick your head up so you can take in your surroundings and enjoy the scenery and fresh air! Run hills instead, reverse one of your usual routes or even add some sprints into your routine. Sometimes, it's good to go back to basics and head out the door with no expectations: run without a GPS, without a route or without a distance in mind.
3. Move to the rhythm
Take the time beforehand to create a playlist of your favourite tunes. Select songs that motivate and inspire you to move, or songs based on your mood that day. If you fancy a gentle jog, why not pop on one of your favourite podcasts – you'll be surprised how fast the miles will pass by once you get stuck in!
And why not try Red Bull's How To Be Superhuman podcast for some mega running inspiration? Take a listen below:
4. Get out early doors!
Start the day off on the right foot. Getting up and out first thing gives you less chance of being distracted and finding a reason not to run. Bask in the morning stillness and enjoy a quiet, more peaceful route. This will also kickstart your day, giving you a great sense of achievement and might just lead to a more focused and productive day.
5. Give yourself a goal to work towards
While putting pressure on yourself to run a particular time or distance might be the cause of your lack of motivation, sometimes having no goal at all can be equally demotivating. Although races are off the cards at the moment, there's plenty of Strava challenges you can join, such as Red Bull's Race The Moon Strava Challenge, which calls on participants to run a mile (or more) a day for 28 days (find out more and sign up here). Such challenges can give you some really manageable daily, or weekly, goals to work towards, which will help to hold you accountable and make you feel super productive when you tick them off!
6. Remember how good you'll feel after
When your motivation is low, remember this: you will feel amazing after! Exercise causes the body to release chemicals called endorphins, which can improve your mood, help to ease stress, and can even lead to a feeling of euphoria, or in the case of running, 'a Runner's High', where running can feel seemingly effortless and euphoric at the same time. Maybe try and write down how you’re feeling afterwards or make a short video message that you can watch back the next time you’re prepping for a run.
