Manthey: Tips For Staying Motivated

By David Manthey, coach of Runner's Edge of the Rockies

"Without ambition one starts nothing.  Without work one finishes nothing."~ Ralph Waldo Emerson

Discipline & Consistency

The quote above is fantastic, but instead of "work" I think Emerson could have also used the word DISCIPLINE.  Being disciplined means getting out the door to run on those days when you may be lacking the motivation.  Often, that first step out the door is the hardest of the entire run!  And, the more disciplined you can be to your training routine, the more your consistency will improve, the easier it will become, and the better the end result!  Certainly there is the art of listening to your body and taking a recovery/off day when you really need it, but most of the time it's the stresses of work and a hectic schedule that prohibit us from getting that run in, and we need to eliminate that as an excuse (myself included).  So here are a few quick tips that will help you stay disciplined and build that consistency in your training!

• Run in the AM – If you find yourself procrastinating your run, then do it first thing in the morning.  Getting the run out of the way early means you can focus on the rest of your day without worrying, "when am I going to get my miles in!" for the remainder of the day.  One great quote from Colfax RD Creigh Kelly is perfect for getting your butt out the door in the morning.  "Feet hit the floor; get out the door!"

• Set out your shoes/clothes the night before – If you're running in the AM, then set everything out the night before.  If you're doing a PM run after work, then STILL get your gear out the night before and have it ready to go in your backpack or sitting right by the door for when you come home.  This eliminates the excuses (and time), rummaging around trying to find everything you need.
• Don't go home – If you are running after work, then take your running clothes/gear with you and hit a park or trail on the way home and run there.  Home is that place of comfort, and if you have had a really stressful day, arriving at home may lull you into relaxing a bit, which will only make it that much harder to get back outside and run.

• Print out your plan – Print out your training plan, hang it on the fridge, and highlight/circle/cross-off those workouts after you've knocked off the miles.  Much in the same way kids go crazy over Advent calendars, having something to visually see and cross off after each workout will give you a sense of satisfaction, completion, progress and keep you on track.
• Go to bed early – Force yourself to turn off the TV and electronic devices and hit the sack 30 minutes earlier than normal.  Set an alarm if you have to, reminding you that it's time to shut down, wind down, and get ready for the next day and your upcoming workout.

• Have a running buddy/buddies – Having a running partner or small group of friends to hold you accountable will really help, especially if you're all training for similar races and run about the same pace.  If you know you have to meet friends at 5:30am for that Monday morning recovery run, you're going to be a lot less apt to hit snooze and go back to sleep since that means also blowing them off too.  Want to make it fun?  Establish a unique penalty for when someone does blow off the run, be it buying the other coffee/breakfast, or even a point-system that culminates with a bigger penalty, like paying for that next race, pair of shoes, concert/sports tickets, etc!  A few members have used versions of these "penalties" quite successfully over the years, and I encourage you to get creative and come up with something that works for you.  Hey, whatever motivates you to keep on track, right?