This morning I was up at 6am and out of the door by 6.30 for my Wednesday morning run. I did 6.4 miles in 58 minutes with an average pace of 9.01 and it was tough! It was grey, drizzly and very windy outside, and it took every bit of my will power and motivation to get myself out that door.
It really got me thinking about motivation and how day after day I still manage to exercise, dragging my arse out of bed to run 10 miles, going to the gym after work when sometimes all I want to do is go home and veg in front of the TV.
The key thing that keeps me going is how exercise makes me feel – I know that before and during exercise things might be tough, but I know that afterwards I’m going to feel pretty awesome.
Me after my first outdoor run in months back in Feb, feeling great!
Luckily I usually look forward to my workouts but when I don’t I’ve developed a few techniques to help when even the thought of feeling great afterwards isn’t enough:
- For early morning runs or workouts having all my kit laid out ready really seems to help. That way I can just get up, have some lemon and warm water and something to fuel up with and then I’m straight out. If my butt hits the sofa to chill out I’m more likely not to move!
- Make an awesome playlist – I know that some people prefer to workout without music but for me its essential. If I have a long run or workout ahead then I like to make up a really interesting and random playlist for my shuffle iPod – I then quite look forward to seeing what tune is going to come up next!
- Thinking of breakfast (or your next meal). I just can’t help it, but while I’m exercising I like to dream up my next meal, I especially like to think up awesome smoothie mixes! I have been known to run faster just to get home and be able to make it! For some reason food just tastes so good after a tough workout!
- My inspiration board – you can see my current inspiration board, as well as lots more inspiration on my Pinterest page. My vision for myself as a happy healthy fit person includes working out. Reminding myself of the person that I’m striving to be and the life that I’m striving to have helps to get me moving!
- Set yourself SMART goals – In case you haven’t came across SMART before it stands for specific, measurable, achievable, realistic and time scaled. I like to set myself goals each month – this works well for me as it suits my personality. For example my goal this month is to increase my running distance to 12 miles. I know its specific, its measurable, I know that its achievable and realistic and I’ve said I like to do it by the end of the month. Knowing that feeling of achievement when I have completed my goal really helps. I also find that signing up for races is great motivation for running – I have the Great North Run and Great North 10K coming up!
- Be flexible / change your plans – For example, the other day my training plan had me running speed intervals on the treadmill. The very thought of running them while feeling a bit under the weather was horrendous! Instead of blowing off the whole workout I decided to just change my plans and run steady state instead. Sometimes I have been due to run outdoors but have gymed it instead or other times I have decided to do yoga rather than a strength workout.
- Know your limits and listen to your body – Sometimes not wanting to workout can be a sign of overtraining or illness, that’s the point when you need to say I’m actually going to be causing myself more harm than good by working out and take a rest, and not feel guilty for it.
One thing I am working on is not using negative associations for motivation, i.e. the fear of getting fat again if I don’t workout, or working out just to burn calories, as for me I don’t think that’s a healthy way of thinking.
What motivates you to exercise? Do you have any more motivational tips and tricks you’d like to share?
{ 20 comments… read them below or add one }
LOVE THIS POST!! i htink more importantly its listening to urself.. if u dont feel like doing something change it up and do it the next day! it makes exercise more fun and less of a drag!
Wow that Nike image is powerful!! x
This is truly an AWESOME post! I love all your tips. I also imagine my next meals during my workouts, it really helps me go through it:) Also the knowledge of how amazing I´ll feel after the workout helps me a lot.
So true- I love the way I feel during and after a workout. I do the mind tricks of promising myself to go and take it a little easier, and then I normally feel better (this is when the sofa and a cup of tea appeals more). I agree that I exercise to be strong and healthy and not to be thin. I want to have a healthy heart and healthy lungs and strong legs etc. And you are right food after a hard workout is so much better! Even if I workout after work I have my kit ready so that as soon as I get home I change and head out. It is part of my routine now so I don’t think about whether or not to do it, I just do. Great post :)
this is really great I enjoyed reading this :) motivation is key to exercise, and is what I have struggled with so much. I definitely agree with getting everything ready the night before, and being flexible (doing less, rather than doing nothing) – my personal motivations for going to the gym is watching the tv as I hardly ever watch it at home (i love come dine with me!), and then the jacuzzi/ sauna afterwards x
I agree with all of your points, especially the one about the awesome tunes. I’ve recently sorted out my running playlist and it’s a real motivator to put it on shuffle and see what comes up next. I’m always dreaming up my next meal or blog post as well :-)
I’m also in the school of “just do it” sometimes – I now I’ll feel better afterwards.
This is just what I needed to read today, so thank you! I love all of your tips and can totally relate to the thinking-about-food-as-motivation one! I usually just rely on achieving that post-exercise high when I’m struggling for motivation. Knowing that that awesome feeling is only one workout away really helps, and just taking each workout, each day at a time. Planning is all very well but staying flexible and listening to your body/mood is more important :)
One random question I do have, what do you typically use for fuel before your early morning long runs? You mention hot water & lemon, but I’m wondering what you usually munch on before heading out? I struggle wih either eating too much or too little before my long runs and I’d like to know what works for other ppl. Thanks!
Hey Laura, this is a good post and ur motivational tips are very true.
Recently I felt I needed a day’s break from daily exercising, as I was feelin drained and really low. I didn’t know whether to give myself a day off or to keep pushin myself. As it happened, I gave myself a break and it has been beneficial. I feel my energy and mood levels are better for the rest.
I did at first feel a bit guilty but now know that i shouldn’t cos my body was tellin me i needed a rest, i listened to my body, and now my body is happy again! :)
Great post. I find it’s very motivating when I remind myself of the reasons I’m working out. Progress is also motivating!
I really enjoyed this post!
Although your early morning runs put me to shame, I’m strictly an evening exerciser! I’m hoping to build up to seven miles, been stuck at 6 for what seems like forever!
You are super duper motivated! I try and do a morning workout at least once a week but it can knock me for six a lot of the time because I have to be up at 5 or 5.30 at the latest, to be on my train for 7.20 so by lunchtime I’m a bit frazzled. Feels so good getting it out of the way early though :) I think the flexibility thing is the most important thing for me. I used to have my workouts set in stone and then think I was an utter failure if I didn’t manage it. I’m now trying to be a bit more balanced. still up and down in that regard though!
I actually don’t like those posters; I think they are incredibly patronising. However, I do like your blog post, very much! What keeps me motivated…I will never enjoy exercise, I push myself to do it I really do. I enjoy the benefits so much, and how much better I feel as a result, so I focus on the end result rather than the getting there. If that makes sense!
You also make an interesting point re: negative associations for motivation. Unfortunately, I do have to use these also from time to time. Like a fair few people I know, I went into my 30s thinking I could still live like I did in my 20s… sedentary lifestyle set in and the unhealthy habits (and weight) piled on. At the moment I do have to remind myself that if I don’t keep exercising properly and giving myself the right fuel, I will end up in a pickle again. However, I do look more at the positive aspects of staying out of a pickle, rather than motivation through fear!
Carrie – I agree, I think listening to your body is the best approach!
Lucie – it is pretty full on isn’t it!
Lenna – so glad you enjoyed the post and glad I’m not the only one dreaming of food!
Maria – glad you enjoyed the post!
Angela – I wish my gym had good stuff on the TV but I usually just get the news channels or deal or no deal!
Sarah – yes I love a good random playlist!
Bronagh – glad you found the post useful! I really can’t stomach much first thing so my go to fuel is medjool dates – I usually eat 3 or 4 before I go out, as long as I have fueled well the day before then they do the trick. Any kind of dried fruit based stuff are great pre workout snacks for me.
Zoe – glad you listened to your body and took a break – I do think thats so important sometimes!
Lisa – you are so right, progress is a huge motivational factor!
Lookflyingmonkeys – I think we all have our own optimal exercise time and mornings are definitely mine!
Deisegirl – I’m lucky that I can work flexible hours so I can start work a little later when needed, it makes a huge difference!
Parky – so sorry that you find those posters patronising, I’ve never thought of them in that way but I can see your point! Glad you like the post though ;-) I can really relate to your coment re the negative associations, I used to think the same thoughts, glad your looking a the more positive side of it though!
Please don’t worry, I totally know why you posted them and I do agree with part of the message. It *is* hard work to look that good (and something I aspire to) and I do understand that in the culture we now live in, there will be people who don’t realise that healthy sculpted looks are achievable by hard work alone and not via the surgeon’s knife. I just think that there is an element of “looking down from a pedestal” with the 2nd picture (the one with the amazing toned tummy – is it a Nike ad?). Love your blog and recipes, I must say. Only discovered it a week ago and have been taking great inspiration from it. :-) xxx
p.s. I think I was very harsh in my first comment (just re-read it), as it only one poster that I think is a bit funny. I think I must have written my comment before my matcha tea! Apologies xxx
What motivates me is defintely how I feel after! And I mostly love running and yoga-ing anyway, so that’s usually not a problem!
About the dehydrator…mine is an excalibur five tray one, and even though pricey, I have heard from many sources that they are by far the best and the most reliable. You can definitely get cheaper ones, though! Dehydrators are so much fun, I love mine (:
xxxx
Parky – no need to apologise! I actually think you have a good point and I like it when someone challenges me to look at things in a different way so don’t worry about it! I didn’t even clock it was a nike ad, just goes to show how brain washed I am ;-)
Lana – thanks, I was looking at the excalibur models. Now that I’m really getting into my raw foods it would make sense to save up for one – raw crackers are so expensive to buy as it is!
Entering the Manchester 10k is what motivated me to keep on running and now I want to enter a half marathon so I’m not going to give up. I love the feeling when you get a PB. I want to get speedier and speedier. I’m competitive against myself, I always want to improve so that motivates me.
I agree with all of this! So glad you’re running. I love it!
–Kim
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