More tips for a successful start

Welcome to the last session of our running programme. Congratulations, you’re almost there! To help keep your eyes on the prize, we’ll share 8 motivational tools to help move past those inner obstacles.

We’ll also learn important things about balancing training with the aches and pains that are bound to show up along the way: Knowing when to stop and how to treat pain.

Session 6 recap

In the last session, we discussed the best diet for training. We now know that we should wait at least 3 hours after eating before we start running and that our stomach needs time to digest.

We’ve learnt that we should be drinking on the go during longer runs and how to avoid hunger pangs with endurance training. We also covered what adequate carbohydrate intake looks like and even shared a few recipes for healthy snack ideas and runners’ meals. Have you tried any yet?

Overcoming the weaker self

When it’s cold and dark outside, perhaps even raining, our weaker self is in its element: Who would want to go out and run in those conditions? Here, persuasion practice is key. Having a fixed objective in mind and writing it down as a constant reminder can be helpful.

Sometimes, our weaker self can be bigger than us…

It’s important to remember what we’re working towards and what motivates us. Imagine running past the finish line and the feeling of celebration… These sorts of images act like magnets – the more specific they are, the better our chances of attracting what it is we want.

Important: Keep expectations realistic in order to avoid disappointment.

But don’t bury your head in the sand either. Endurance is a skill that the body picks up the fastest!

Having a training plan will also help you stay on the ball. Hang it somewhere where you’ll see it all the time and do your best to integrate running into your everyday life. One more tip: Share your running goals with some of your mates, or find a running partner. Never stop challenging yourself!

How about running home from work or taking the stairs for a change?

The importance of motivation

So you’re all fired up about running, but every now and then, your weaker self kicks in and tries to convince you that you’re much better off on the sofa than on the tracks.

Sometimes we just don’t have the time or energy to lace up our running shoes. What to do??

The magic word: motivation!

It’s one of the main factors for any success in life, because it gives us the drive to keep working towards our goals.

The following sections share some motivational tips to stay strong in the face of our weaker self. The mind can be a drag but also our greatest motivator. Make it an ally! And remember to celebrate even the small training wins. Progress is something to be proud of.

Motivation tip #1: Set goals

When you know where you want to go, having a goal acts as a driving force. Want to lose weight or increase fitness? Want to run 10k, a half- marathon, or full marathon? With more ambitious goals, like running a full marathon, divide them into smaller goals to make them more achievable.

Continue visualising how reaching your goal will feel: fitting into a favourite piece of clothing, crossing the finish line, or feeling more energised in your everyday – whatever it is, keep your eye on the prize.

Motivation tip #2: Set deadlines

Giving yourself a vague timeline like, ‘At some point, maybe in spring…’ the subconscious can’t do anything with that and isn’t the most helpful in getting the ball rolling. Instead, determine exactly when you want to have reached your goal.

Example 1: For X’s birthday on May 25th, I’ll fit into my favourite outfit and have lost 7 kg by then.

Example 2: Before the summer is over, I’ll be hiking and making it up the mountain without losing my breath.

Important: The deadlines you set shouldn’t be too soon, but also not too far in the future. Instead of ‘I want’ or ‘I hope’, formulate your goal in the present, as if you’ve already achieved it.

You’ve got this!

Motivation tip #3: Get a tracker

A pedometer/tracker doesn’t cost much and it also does a great job coaching and documenting your progress. When entering a specific daily step goal into the app, it reminds you to get those steps in. By wearing the tracker every day or using the version on your smartphone, this works amazingly well.

Motivation tip #4: find yourself a running buddy

If you run in a pair, you’re less likely to avoid your training. Having a buddy keeps you accountable and motivated. Besides, running together is more fun! It’s best to find someone with a similar fitness level. Joining a running group is also a good idea.

Motivation tip #5: Keep it diverse

Always taking the same route gets boring. At some point you’ll know every stone along the way – way to lose motivation! Find different routes to run and alternate between pavement and softer ground, run up a flight of stairs, or play a racing game. Bringing variety into your workout keeps you on your toes and can be a lot of fun.

Coordination training is also very effective: the stork walk, heel walk, knee lift, jumping jack or high knee skips. Make your run more dynamic by incorporating some of these exercises.

Motivation tip #6: One step at a time

Although it would be a dream to reach your goals overnight, overexerting yourself can increase your chances of injury, as well as negatively impact your motivation. Give your body time to get used to the new exercise routine and slowly increase your efforts and pace as you go.

Be patient – improvement comes with every training session!

Motivation tip #7: Partake in challenges

How many steps can you take in the next 4 weeks? Sign up for a challenge (or start your own) and measure your success with an app or pedometer. With a group of friends, see who can get the most steps in over a set period of time. Seeing where you are and where others are is motivating and pushes you to perform your best. Wanna bet?

Motivation tip #8: Pre-test post-test

Although these terms sound a bit unwieldy, they’re widely used in business and carried out before and after a change, making it easier to assess its effectiveness.

Pre- and post-tests work the same way in sports. Track your running performance at the beginning of your training and compare that to your current performance. Every bit of progress is a win worth celebrating!

The differences are often very impressive. If before, you could only run as far as the end of the street and now, you can easily cover 5k, it’s important to recognize how far you’ve come (literally). Stay motivated by tracking your progress through the app.

You’ll be amazed!

Train diversely

Change your route, change up the length of your sessions, and try combining your run with other sports.

Here are a few suggestions:

Compensation training 1: Strength training

Including strength training in your routine is about more than just finding balance.  Since it engages the same muscles that are used during long runs, it also helps boost performance!

Strength training also stabilises the back muscles. It’s best to train in your maximum strength range (the highest force a muscle or muscle group can exert against resistance) with 2-3 sets and 3-4 reps.

Take a day off from running for strength training and make sure to warm up well before tackling the weights.

Compensation training 2: Cycling

Cycling improves fitness, strengthens the muscles in the thighs and is easy on the joints. Whether riding outside in nature or sitting on a stationary bike, cycling is a great way to complement your running routine.

Compensation training 3: Swimming

Swimming is easy on the bones and joints and at the same time, trains arm, leg, buttock and torso muscles. Since the muscles in the upper body aren’t used as often during a run, the compensation made with swimming is very effective and important for balance.

Compensation training 4: Yoga

Lots of runners swear by yoga – and rightly so. With yoga, stretch out tense muscles, loosen up the entire body, and increase flexibility. At the same time, yoga also supports rest, which we know is just as important as being active.

Other compensation training can include:

-climbing

-hula-hooping

-inline skating

-and so much more!

Find an alternative form of exercise that you enjoy!

What to do with a cold

Even if running boosts our immune system, we all get sick at some point. With a mild cold, it’s best to take a break from training. If you’re determined to move, opt for light mobilisation and coordination exercises.

If you’ve got a fever or headache on top of a cold, stay in bed and keep those running shoes tucked away. Remember to take it easy. When we fall ill, the body is signalling that it needs a break. In the worst of cases, not paying attention leaves us at risk of developing heart muscle inflammation, which can be life-threatening.

What to do with aches and pains

In the blink of an eye, we can roll or twist an ankle, possibly having torn or overstretched a ligament in the ankle joint.

For sports injuries, remember RICE:

R is for rest

I is for ice (which helps with swelling)

C is for compression (get a tight bandage)

E is for elevation

If there’s severe pain and the joint is very swollen, seek a medical professional to rule out a torn ligament.

It goes without saying that when injured, it’s wise to stop running until the pain and swelling have gone down. If you have a tear, it can take a few weeks before you can train again.

Among runners, knee pain is common due to incorrect alignment of the feet or overly intense training. Wear and tear is also a possibility. When experiencing knee pain, take a break from running and consult your GP if things don’t get better. Being equipped with the right running shoes is crucial to the health of our knees.

Cramps and circulation problems

Muscle cramps often occur in hot weather and during strenuous exercise. The body loses a lot of fluid and at the same time, minerals. A cramp is often a signal that the body’s glycogen store has been used up. If a muscle is cramping, gentle stretching and a massage will help. It’s also helpful to replenish the body with minerals such as magnesium and potassium.

Circulatory problems are also common among runners, which is often related to low blood pressure – when there isn’t enough blood and oxygen flow to the brain. To stimulate circulation, try brush massages and hot/cold contrast showers. Also remember: hydration, hydration, hydration!

How to avoid injuries

First, start with a good pair of shoes. Remember to warm up and stay hydrated, while moderating the intensity of your running (don’t overdo it). Complementing your running with strength training, stabilisation and coordination exercises is also beneficial. Follow these tips and you’re on the right track to preventing injuries.

Listening to the signals your body sends you is also crucial. When running on uneven ground, avoid listening to music so you can take care not trip or twist your ankle. After training, always allow your body enough rest to recover!

Challenge

You’ve made it, congratulations! Now’s a good time to apply what you’ve learned from the programme to your own training.

Be sure to review the information about injuries so that in the future, you’ll know how to best take care of yourself and your body.

The end

Take stock. How far have you come, what have you learned? At this stage, review your initial target, which you entered into the app as a motivational tool. Is this goal still valid, or can it be adjusted to support an improved level of performance?

Congratulations! You’re now officially a runner!