You really have tried many times to stick with your running or exercise plans but something ALWAYS comes up that causes you to miss a day or two and then the next thing you know it’s been….well more than a few days. Or maybe you just have a day once in a while you really struggle to get out the door to run. Sound familiar? If not it’s bound to happen sooner or later. You are not the only one who finds it a challenge to get out the door before or after your daily obligations (work, school, kids, etc) to run.
There are numerous ways to embolden yourself for when one of these days hits you. Here are 3 tips you can begin implementing today (or whenever the next time this happens) to show the excuse monster who is boss.
1. Set goals for yourself as a runner. You either have a time goal for a certain distance, you want to lose a certain number of pounds, you want to run a certain distance or all of the above. No matter what your goal is there is evidence that putting your goals in writing increases the odds of overcoming obstacles and achieving the better version of yourself that you are aiming for (who doesn’t want that?).
For example, I am looking to run a Boston Qualifying time at this years Chicago Marathon, which is on October 13,2013. I will have a number of obstacles between where I am at now and have thought about how I will address those challenges when they come up and stay motivated and on task. I have also included an end date by which the goal is to be accomplished and why I want to accomplish this.
To create your goals you can simply go the pencil and paper route and do all of this or you can download a free copy of a goal setting form I created and (which has also greatly helped some of those that I coach). Here is the form: TTR goal setting sample and template. If you’d like some assistance filling your form feel free to contact me.
Now that you have written your goals down…
2. Add a motivational quote or picture or both to your goal sheet. These can be the finishing touches on your goal sheet. You can tape them up next to your goal sheet or maybe print them, cut them out and tape them to the goal sheet or print them on their own sheet entirely.
Maybe you want to print out some pictures and quotes of famous runners. Maybe you want pictures of famous historical figures or family members. Either way, having this picture can help reinforce the importance of your goals and often is the extra nudge you need to get out the door or onto the treadmill and moving.
Some of my favorite pictures are:
- Photo via tmisddunmire
- Photo via vebidoo
Some of my favorite quotes are:
“Successful people are simply those with successful habit.” – Brian Tracy
“Everything you want is on the other side of fear.” – Jack Canfield
“Give me six hours to cut down a tree and I will spend the first four sharpening the axe.” – Abraham Lincoln
“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” – Martin Luther King Jr.
Now that you have your motivational tool ready…
3. Post your written goal out where you will see them OFTEN. You might choose to put this on the bathroom mirror, taped to the fridge, next to the bed or somewhere else. It is up to you where you put it but make it somewhere you will see often, preferably multiple times a day. Seeing the goal sheet will remind (guilt trip?) you those days you are feeling less than fully motivated.
You now have another weapon to turn those rainy, cold, or hot, lethargic days into days you can end saying “I ran today and I ran today because (your goal).” You can use this technique not only for your running goals but other goals you may have and the form above can be modified as such.
Bonus: Send me a picture of your completed motivation/goal sheet and have your name entered for the chance to win a free surprise gift.
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