Motivation

beeroclock

Hi guys

I am mister inconsistent when it comes to training, ill go 3 days one week then not at all for 2 weeks, I think you know the type!!

Can I ask what, if any, motivation techniques (books especially as I am a bookworm) you use for training?

I fall into "I'd love to run a marathon one day but cant motivate myself enough category". Or it is a case of you've always done it and know no better in terms of pushing yourself?

Thanks!

karl_m

Hey, for me I write little post-its and leave them around my usual places. My bedroom wall, my college journal, food log. Saying stuff like, "You know why you want this." "If you eat that how will you feel afterwards." "Why not spend that hour on your arse, on the bike."Stuff like that.
Also I put a poster up of a long term goal, i.e a fitness model who has a good chest etc.
I give myself little treats, a high calorie meal, a few drinks, clothes etc.

Finally I keep in my mind the little achievements i accomplished, I can curl an extra kilo. Little stuff like that.

Hope that helps

Kurt Godel

Jesus, how many "help me motivate myself" threads are there now? There's no app, book, slogan, acronym, social media group, whatever; that will help you.

You're being lazy. Stop being lazy and you'll get results.

beeroclock

Kurt Godel wrote: »

Jesus, how many "help me motivate myself" threads are there now? There's no app, book, slogan, acronym, social media group, whatever; that will help you.

You're being lazy. Stop being lazy and you'll get results.

I don't know Kurt I haven't counted thanks for your contribution

Kurt Godel

beeroclock wrote: »

I don't know Kurt I haven't counted thanks for your contribution

The amount of thanks is a poor indicator of sense. This forum isn't run on consensus, so take or leave any advice I might give you. Don't particularly care except I've been the lazy lad before. I'll try again:

You exist as a mass of sentient atoms that have self control for circa 80 years of the billions those atoms have existed in a largely cold and godless universe. Your descions are governed by your free will. Running hurts, and running a marathon hurts; it's meant to hurt, for it to be considered an achievement.

So stop being lazy and get out and run when you don't feel like it, like most people here do. Make the most of your four score years.

beeroclock

Kurt Godel wrote: »

Jesus, how many "help me motivate myself" threads are there now? There's no app, book, slogan, acronym, social media group, whatever; that will help you.

You're being lazy. Stop being lazy and you'll get results.

Kurt Godel wrote: »

The amount of thanks is a poor indicator of sense. This forum isn't run on consensus, so take or leave any advice I might give you. Don't particularly care except I've been the lazy lad before. I'll try again:

You exist as a mass of sentient atoms that have self control for circa 80 years of the billions those atoms have existed in a largely cold and godless universe. Your descions are governed by your free will. Running hurts, and running a marathon hurts; it's meant to hurt, for it to be considered an achievement.

So stop being lazy and get out and run when you don't feel like it, like most people here do. Make the most of your four score years.

Thanks I appreciate your reply and your dead right I am lazy and was hoping there was an easy solution (but of course Im uncertain as to whether there is )

Oryx

Kurt may be eh, curt, but he is also right. No book or mantra will help you if you haven't got it within you to work hard. You have to want something badly enough to put in the necessary effort.

There are many threads on motivation here if you search, but I think you should read some training logs too. See what other people are doing and what they are achieving from it.

beeroclock

Oryx wrote: »

Kurt may be eh, curt, but he is also right. No book or mantra will help you if you haven't got it within you to work hard. You have to want something badly enough to put in the necessary effort.

There are many threads on motivation here if you search, but I think you should read some training logs too. See what other people are doing and what they are achieving from it.

Thanks a lot I didn't realise there were so many threads on it already and in keeping with the lazy theme I was too lazy to search but am reading a few now! But your dead right about the unless you want something badly enough.. couldn't agree more

huskerdu

Or it is a case of you've always done it and know no better in terms of pushing yourself?

No, I was overweight and underfit a few years ago. I lost 15kg and took up running. Lots of people here somehow found the motivation to go running when it was hard and you can too.

beeroclock wrote: »

I fall into "I'd love to run a marathon one day but cant motivate myself enough category".

That is your problem. Running a marathon is a vague goal that you have, and it is too far in the future for you to visualize it. You need a goal that is SMART

Specific
Measurable
Achievable
Realistic
Time-Based.

1) Pick a race 10 weeks from now. ( 10k, half-marathon, whatever takes your fancy.
2) Pick a training plan. Here are some good beginners ones www.halhigdon.com

3) Stick to the training plan.


You might even catch the bug.....

tunguska

beeroclock wrote: »

Hi guys

I am mister inconsistent when it comes to training, ill go 3 days one week then not at all for 2 weeks, I think you know the type!!

Can I ask what, if any, motivation techniques (books especially as I am a bookworm) you use for training?

I fall into "I'd love to run a marathon one day but cant motivate myself enough category". Or it is a case of you've always done it and know no better in terms of pushing yourself?

Thanks!

Motivation actually comes second. If you wait to be motivated it aint gonna happen. You have to do something first, then the motivation will kick in after that initial burst.
Also you need a good reason to actually do what you wanna do. Saying you'd like to run a marathon someday is too vague. You have to scratch below the surface and ask yourself why you wanna run a marathon?
Its like people who are overweight or unfit, they say they wanna lose weight and get healthy but a lot of those people fail time after time. Diet after diet wont work. The real reason they fail is because their reasons for wanting to lose the weight and get fit arent specific enough, they're too vague or their reasons just arent strong enough, like I wanna lose weight for summer holidays. I mean if you were told that if you didnt lose weight and get healthy you'd be dead in a month, then you'd get it in gear lightning fast. And thats because you have a reason, a very good one. I constantly see people come into the gym and they potter about for a while, randomly going from machine to machine, not really knowing what they're doing. On the treamill and read hello magazine for half an hour. Sorted, that'll get you fit. But then these same people will go missing for days and weeks, come back potter about again and then wonder why they never make any progress???
You have to have a good strong reason for doing the things you want to achieve, otherwise you'll give in when the going gets tough. Have a good reason, then do something, then the motivation will kick in.

rom

I have to strongly disagree with some of the other posters about lazyness. I do agree with huskerdu
The reason why you are not motivated? You don't like doing it.
If you liked doing it then you would do more of it.
How do you like it so that you will do more of it ? Well you have to enjoy it. It needs to become the part of the day you look forward to not dread. This will make you want to go for a run all the time.
How do you change the way you think about running ? well you need to examine what you are currently doing at the moment. How fast are you running and how long are you running for. How do you feel before going for a run. Do you dread it and find it a chore. How do you feel afterwards. Do you feel drained, tired. How do you feel during your run. Do you feel like its hard and that you would prefer that you could get the end results which are ; lose weight, run a marathon, finish a 5K, prove to yourself that you can achieve something you put your mind to or whatever. All these are pointless end goals unless you enjoy the process. So what the secret. Well its very simple. Run for enjoyment. What does this mean. It could mean that you need to change what you are doing at the moment. It may need that you have to run less distance and/or slow down. It may need you have to run with people so you find it a social thing to do and hence a positive thing. Its the same with most things in life. People who are top of their field are the people who enjoy doing what they are doing. Its the same with running. Of course there are exceptions like people suffering from depression etc but if you ask anyone on here who is good at running if they like running chances are they do Regarding "they" who are unfit etc. Having a BMI over 30 2 years ago and now down to 25 losing over 2 stone. Being over weight is a bad cycle to be in because there is less endorphins flowing around an overweight or obese persons body so they are much more negative. I am not saying that the change is instant but after 12 weeks a huge change happens. If someone can stick with it that long then they will get through it. It hard for really fit people to understand why people find it hard to lose weight because they have a much more positive outlook because of all the exercise they do. Focusing on losing weight which is a negative goal for example is a bad thing but if the focus was completing a 5K and so on then the weight loss will be a by-product.

gnu

What helps motivate me is having a specific plan and goal. First I had the Couch to 5k programme (well, not that exact one but ykwim) and then Hal Higdon's Novice 10k plan. I tweaked them to my needs and stuck them into a spreadsheet so I could tick off each session as I did them. I had races in mind for the 5k and 10k so that helped me stick to the plans. I've felt a bit unmotivated and aimless since I finished so now I need to go back to the drawing board and do a new plan that I can tick off as I go. And I need to pick my next races too - that'll definitely get me fired up again! I guess this is the SMART theory that Huskerdu mentions - I just didn't realise it at the time!

I am a newbie so you might want to take this with a pinch of salt, but I think it is better to start with smaller goals like shorter races rather than going straight in with the idea of wanting to do a marathon. You can always sign up for the marathon once you're at that stage but the short races are fun and give you a more immediate reward for your efforts Plus you get "free" tshirts!

It also motivates me to run with music - I don't listen to music very often so running is a nice excuse to hear my favourite stuff. And it's just me and my headphones so nobody can slag my 80s crap.

seamus

Yep, specific goal, with a specific plan to get you there. It's really the only way.

"I'd love to run a marathon one day" isn't a goal, it's a dream.

If you have a particularly lofty goal that's miles away, then you need to break it down into stepping stones, smaller goals that can be achieved in a reasonable timeframe (weeks or a couple of months). If you set a goal a year or two years down the line, you will lose focus and forget about it. If it's a month or two months away, you will be better able to keep focus.

The point of the plan is to help keep you on track. Without a plan, you will procrastinate and find yourself a week away from your goal and having done a tenth of the work required. Having a plan (written down as gnu says) also maintains a certain amount of pressure on you. Even if you're the only person who sees the plan, you will see a list of workouts you didn't do and this can return your focus and motivation to stay on track.

As tunguska says, once you have achieved one goal, this provides you with the motivation to go for the next one. As you continue to tick off your goals, your motivation increases until you find that you're reviewing your plan the day before and looking forward to sticking on your shoes and getting out there.

Just remember to keep the goals small and achievable. Achieving a goal of running 5k will make you feel great, but the next goal shouldn't be, "I will run a marathon in 12 months", because the motivation only lasts so long and you will just fail again.

The same really goes for weight loss. If you've ever watched the biggest loser, particularly the US one, you get people standing on a scale showing a 5lb weight loss in a week and they're disappointed. This is the same problem that people dieting in general face. They talk about losing a stone before a wedding/holiday/party, and in week 2 they step on the scales, see themselves 2lbs down and think that they're failing because it's not half a stone. The problem is if you set unrealistic expectations, you won't meet them and you will quit.

ocnoc

Motivation

1. Look at results list.
2. Are you first? Yes/No

3a. If Yes, by how much? Why isn't the gap to second bigger?
3b. If no, why are you not first?

4a. Go training to make the gap to 2nd place bigger.
4b. Go training to close the gap on 1st.

5. Race
6. Go to step 1 and repeat.

Donelson

throw out the tv, radio, internet :eek: heating :eek::eek: etc, and you'll get so bored you;ll have to go to the pub for a run.

ncmc

Some great responses here, I have picked up some tips myself! I am a bit like you beeroclock, I have been running on and off for 3 years, during the summer I might bust a gut for a few weeks and get out running 3 or 4 times a week and then as the weather got colder, I could go weeks without getting out. I am a great one for excuses, can’t run in the dark, can’t run in the wet etc etc, which of course is all rubbish, you can run in any conditions.

Late last year the dream that I had always had of running a marathon started to crystalise into something more solid. I started to realise that if I didn’t knuckle down and do it, then it would always remain just that – a dream. So I started looking up some training plans, the first one I was planning to use was frankly terrifying! After coming on here and doing some research, I realised that it was an intermediate plan, for people who had run marathons before or were very focussed on getting a great time. So after a suggestion on these boards, I started the Hal Higdon Novice Plan.

http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program

It is much easier than the one I was originally planning on following and focuses more on just finishing without injuring yourself rather than getting a great time.

Now I have my plan and I have each day mapped out which I have stuck on the fridge. I keep a log online (Running World have a free one, there are tons of others out there). So if I miss a run, it is staring me in the face and I feel guilty about it. Since the start of February when I started running in earnest, I have only missed about 2/3 runs and that gives me a great sense of achievement every week. I am still in the early days, but I am well on course for running the Dublin marathon. I did my first 10k race last week in 48.58 which was a real boost, as I was aiming for 50 mins. The feeling I got with actually doing a race and running with other people took me by surprise, I loved it! I got such a buzz at the finish line!

I am not what I would call real enthusiast, I am not one of those people who would go stir crazy if they didn’t get out for a jog, I would be quite happy to spend the rest of my life on the couch! However as time has gone on and my fitness levels have increased, I don’t find running as difficult as I did and as a result, I don’t dread running as much. If I am thinking of making excuses, I just concentrate on how good I will feel after the run and how crap and guilty I will feel if I don’t go. Ray D’arcy has a saying “I’ve never had a run I’ve regretted going on”. In other words, once you are out there, you will be glad you went out and it’s the excuses you make and the runs you miss that you will regret.

I don’t really have anything to add to the great tips you have got already. I try to go as soon as I come home from work so I don’t have time to think of excuses, some people go in the morning for the same reason, but I find it hard to run on an empty stomach. Make sure you have eaten something a few hours before and are hydrated, wearing comfy clothes, have good tunes etc. As someone said earlier, make jogging as enjoyable as possible. I think the best advice is to start entering races, it will give you a goal to focus on and every race you complete will give you a real buzz. There’s no magic bullet unfortunately, but best of luck and let us know how you get on.

rom

ncmc wrote: »

Some great responses here, I have picked up some tips myself! I am a bit like you beeroclock, I have been running on and off for 3 years, during the summer I might bust a gut for a few weeks and get out running 3 or 4 times a week and then as the weather got colder, I could go weeks without getting out. I am a great one for excuses, can’t run in the dark, can’t run in the wet etc etc, which of course is all rubbish, you can run in any conditions.

Late last year the dream that I had always had of running a marathon started to crystalise into something more solid. I started to realise that if I didn’t knuckle down and do it, then it would always remain just that – a dream. So I started looking up some training plans, the first one I was planning to use was frankly terrifying! After coming on here and doing some research, I realised that it was an intermediate plan, for people who had run marathons before or were very focussed on getting a great time. So after a suggestion on these boards, I started the Hal Higdon Novice Plan.

http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program

It is much easier than the one I was originally planning on following and focuses more on just finishing without injuring yourself rather than getting a great time.

Now I have my plan and I have each day mapped out which I have stuck on the fridge. I keep a log online (Running World have a free one, there are tons of others out there). So if I miss a run, it is staring me in the face and I feel guilty about it. Since the start of February when I started running in earnest, I have only missed about 2/3 runs and that gives me a great sense of achievement every week. I am still in the early days, but I am well on course for running the Dublin marathon. I did my first 10k race last week in 48.58 which was a real boost, as I was aiming for 50 mins. The feeling I got with actually doing a race and running with other people took me by surprise, I loved it! I got such a buzz at the finish line!

I am not what I would call real enthusiast, I am not one of those people who would go stir crazy if they didn’t get out for a jog, I would be quite happy to spend the rest of my life on the couch! However as time has gone on and my fitness levels have increased, I don’t find running as difficult as I did and as a result, I don’t dread running as much. If I am thinking of making excuses, I just concentrate on how good I will feel after the run and how crap and guilty I will feel if I don’t go. Ray D’arcy has a saying “I’ve never had a run I’ve regretted going on”. In other words, once you are out there, you will be glad you went out and it’s the excuses you make and the runs you miss that you will regret.

I don’t really have anything to add to the great tips you have got already. I try to go as soon as I come home from work so I don’t have time to think of excuses, some people go in the morning for the same reason, but I find it hard to run on an empty stomach. Make sure you have eaten something a few hours before and are hydrated, wearing comfy clothes, have good tunes etc. As someone said earlier, make jogging as enjoyable as possible. I think the best advice is to start entering races, it will give you a goal to focus on and every race you complete will give you a real buzz. There’s no magic bullet unfortunately, but best of luck and let us know how you get on.

You will be hooked soon. You are doing it for enjoyment and your mindset will change so that you enjoy it. You will need motivation to take days off soon

Mr Slow

Do today what others won't so that you can do tomorrow what others can't.;)

hot to trot

Fear works for me .

Are you someone who motivates towards something .. ie the thought of succeeding and reaching a goal keeps you going . PIcture of fit slim person on fridge. Gets work done when given so that you have the satisfaction of having it out of the way ,,, or

motivates away[/B] from something... ie you leave it til the last minute and in a panic do it cos otherwise the **** will hit the fan. YOu need picture of morbidly obese person on fridge as the fear of ending up like that will help you stay away.

I motivate away. After Barcelona marathon 2 years ago Krusty Clown advised me to get my 10k and 5k times down. I didnt run for two weeks. Couldnt be arsed or interested running 3 or 6 miles faster. So i signed up for a 50 k which to me was a huge distance.
It motivated me out the door as I worried that I wouldnt be able to finish it and make a fool of myself or I would likely die in the process etc.
Same for Comrades marathon. IF I didnt do the training I was very likely to miss the cutoff and not be allowed finish or get a medal. cut off is 12 hours. They literally shut the finish line and if you are 12.02 seconds you go down as a non finisher. One night when it was bleak wet and windy I wrapped up well but struggled out the door . I shouted up to my teenager - remind me why I am doing this again ... the reply came down the stairs...COS YOU DONT WANT TO DIE DOING COMRADES. Got me out the door

You wont find the time to get out. YOu have to make it . Decide on sunday nights when you will run for the week and make a date with yourself.
See how you motivate and get on with it

Technique

The best advice a friend gave me was not to overthink it.

If I thought about why I shouldn't go out for a run tonight after work, I could come up with 100 reasons.

Instead, if I plan to go out at 7 o'clock, at 6:50 I'll get my gear on and head straight out. Before I know it I'm back in the house and feeling good about myself.

Don't overthink it.

ncmc

Technique wrote: »

The best advice a friend gave me was not to overthink it.

If I thought about why I shouldn't go out for a run tonight after work, I could come up with 100 reasons.

Instead, if I plan to go out at 7 o'clock, at 6:50 I'll get my gear on and head straight out. Before I know it I'm back in the house and feeling good about myself.

Don't overthink it.

This ^^^^^

Wish I could thank this post 10 times! It's so true, sometimes I think if I could put half the effort into actually running as I put into thinking of excuses, I'd be on my 10th marathon by now!

T runner

beeroclock wrote: »

Hi guys

I am mister inconsistent when it comes to training, ill go 3 days one week then not at all for 2 weeks, I think you know the type!!

Can I ask what, if any, motivation techniques (books especially as I am a bookworm) you use for training?

I fall into "I'd love to run a marathon one day but cant motivate myself enough category". Or it is a case of you've always done it and know no better in terms of pushing yourself?

Thanks!

I dont agree with the lazyness angle.

We are all goal orientated. Pick a race and a time in that race that will require you to train hard to achieve. Thats your goal, train accordingly.

Seanie_H

beeroclock wrote: »

Thanks I appreciate your reply and your dead right I am lazy and was hoping there was an easy solution (but of course Im uncertain as to whether there is )

You had a very relevant point and question, you shouldn't apologise. The latter replies will show that these are challenges that a lot of people face even if those super motivated folks on the ART fourm don't. Don't be intimidated by the elitests and fundamentalists. If it was easy, everybody would be doing it.

There are things you can build into your day to help you develop consistency and routine. Once you have that going it all comes together. Some great advice on planning etc from Huskerdu, Rom, Tunguska et al.
I wish you the best of luck with it.