Tips Archives: Motivation
Everyone Has at Least
One "Bad" Long One
- Group support pulls you through the bad ones.
- By helping others through their tough times, you receive positive
- These tough runs teach you how to deal with tough portions of
the marathon itself
The Inspiration Muscle
When you're tentative about your motivation getting out the door
for a run, if often helps to read (possibly out loud) the following
list of benefits you receive after running:
- Your attitude is better after every run
- Stress is released, often completely dissolved
- Natural body chemicals (endorphins) relax the body, reducing
or eliminating muscle aches and pains
- Your spirit is engaged, leaving you with feelings of accomplishment,
confidence, and strength.
- Body and mind are connected, giving you the confidence that
comes with being a more "complete" person.
- Your right brain is engaged, energizing your creative and imaginative
- You're learning connections to hidden inner resources which
kick in whenever you're under stress.
Causes of Low Motivation
1. Low blood sugar, particularly at the end of the day. A performance
snack such as PowerBar (with water, tea, or coffee) about one hour
before exercise can help to get the blood sugar flowing.
2. Mental or physical scars from recent workouts when you've gone
too hard, or too far. Through positive brainwashing techniques,
you bypass this barrier by lowering the anticipated duress of the
3. Your left brain is in control. This center of negativity and
excuses will work under any condition, but with particular power
when you are under stress. First, get into a relaxed mental mode
where you feel in control (many go through relaxation techniques
or meditate for a few minutes). Next, do something fun and positive.
You can bypass or "wire yourself around" the left brain by going
through a series of easy steps which gradually lead to the workout.
The more you have mentally rehearsed this, the easier it gets. If
you can get under the control of the right brain, you'll have better
4. At first, the workout isn't fun. Keep searching for parts of
it which can spark your interest, or make it come alive, such as
special places, special music, friends, a new outfit, a different
energy drink, etc.
5. Reinforce yourself at each step of the way. When you keep going
during a tough part, congratulate yourself. Reward yourself with
a drink of water or sport drink, or a strategic walking break.
Now that you have finished your marathon, whatıs next?
Hopefully, you followed Jeffıs advice for preparing for and running
and reached your goal strong and injury-free. In his book Marathon!
(Pp. 159-160), he suggests that you make a gentle return to running
to speed up recovery of your muscles.
Walking right after your marathon and then again on the next day
is a good way to ease back into your walk/run routine. On the second
day after the big day, try going for a 30-60 minute walk/run, even
if you feel more comfortable walking for most of the way. Over the
next two weeks, you can gradually increase the ratio of run to walk.
After about a week, you might want to try an 8-13 mile run, putting
in lots of walk breaks. Then in a couple of weeks, you could try
going for 12-16 miles. Again, donıt forget those walk breaks! For
your third long run, go back to 8-13 miles, and for your fourth
one, you can go up to 20-26 miles if you want to.
If you are interested in running another marathon in the future,
you can run a 20+ miler every third weekend. Walking breaks are
key in this training plan. You want to make sure you stay healthy
with as few aches and pains as possible.
Some people use this plan and run a marathon a month for their
long training run. This seems to work fine for most people as long
as they remember Jeffıs rule of thumb for marathon training:
Run at least two minutes per mile slower than you could run that
distance on that day and make sure to take plenty of regularly scheduled
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