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5 Half Marathon Training Techniques That Will Boost Your Motivation

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5 Half Marathon Training Techniques That Will Boost Your Motivation

Working alone as a start-up, home based business or freelancer can mean that motivation doesn’t come easily.

You have no co-workers to bounce ideas off of, no boss checking that you’re delivering on time, and too many distractions, like the dog wanting walked and the laundry pile beckoning. So how do you stay motivated in your business when working conditions are less than perfect?

Training for a half marathon taught me a lot about motivation, particularly as I only started running at the age of 39.

Here are 5 tips that I used while training for my half marathon that you can use for motivation in your business:

 

1. Goal setting

As someone who had only just started running 6 months prior to my half marathon entry, and having never run more than 5K, I didn’t have the first idea how to go about setting a running plan for a much longer distance. 

I downloaded a beginners training plan that instantly gave me motivation in the form of specific actions. Distances, speed work, rest days, different types of workouts – all was mapped out for me. Without such clear goals, my early motivation would have quickly diminished and disappeared. 

Having goals in your business is a huge motivator, as goals move you into action. Knowing where you are heading and why, gives you a clear roadmap to your end goal. Large goals, like your overall vision for the business and the service you provide, can be broken down into smaller monthly, weekly and even daily goals. Like training to run 13 miles, business goals will show you how each day will lead you to the end result.

 

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2. Monitoring performance

I use a training app that records how far I’ve run, how fast and even how many calories I’ve burned. I can see on a day-to-day basis how my performance has been affected by the weather or the time of day I’ve gone out.

In your business, you should have a weekly check in to figure out what has worked and what hasn’t. Not only will this show you the successes that you’re having on a daily, weekly and monthly basis, but over time, you’ll also get a sense of what isn’t working. That means that you can ditch these activities rather than relentlessly plugging away at them for months on end.

 

3. Motivational music

I can’t run without music. Well, obviously, I can run, I just don’t run particularly well. I focus too much on my breathing. Is it too heavy? Too shallow? I worry about my gait – too long, too short? And I just can’t get into the zone. In short, other things distract me.

So, my running soundtrack helps to motivate each and every training session. I have fast paced dance tracks when I want to focus on my speed, rock music that helps me to focus on that finish line and not the pain in my lungs. And a few tracks that are nice and slow for those recovery runs.

A motivational soundtrack – be that tunes, a podcast, a regular radio show or even whale music – will help you to get in the zone, particularly on those days when you’d rather be anywhere than at your desk. You might prefer music with no lyrics, or you might like some opera. The whole point is that you need to figure out the soundtrack that works best for you. HINT: It should lift your spirits, and help you to work better.

 

4. Get accountable

The first time I ran a half marathon I was terrified. What if I couldn’t run further than 5K without collapsing? What if I got halfway and seized up? Fear kills motivationIt stops us from taking action. One way to overcome fear is to become accountable to others. I decided to train for a half marathon not just to challenge myself, but like thousands of others, to do it for charity.

I signed up to raise money for a cancer charity, then sent all of my Facebook friends a link to my fundraising page before I could even think about it. I had expected that the fear of backing out after all my friends knew about my half marathon goal would be too humiliating. What I hadn’t expected was to gain 100’s of virtual cheerleaders. Friends and family sent messages of support. ‘ You can do it.’ ‘What a fantastic idea.’ And, my favourite, ‘You’ve inspired me to do it too.’

You can do this at every stage of your business or freelance career. From when you start out by telling people what you’re planning to do, to when you are making important goals for your business – such as changing direction, earning more profits or gaining more clients. TIP: choose wisely. Don’t pick negative people.

The aim is to gain motivation and, while you don’t want people who think everything is wonderful either, those who are persistently negative will not help to motivate you. (Unless it’s to prove them wrong, of course). Making yourself accountable to others is a powerful motivation techniqueIt broadcasts your intention – giving you the motivation to show that you can do what you’ve set out to do; while also giving you a strong set of supporters for when your internal motivation needs a boost.

 

5. Put one foot in front of the other and just do it

My final point was going to be ‘just do it’ but Nike beat me to that tag line. The first step to my half marathon was setting out the door on that first training run and just putting one foot in front of the other. Again and again. Training for a half marathon is a big time commitment compared to a 5K. It requires persistence.

The first training sessions were tough, but by half way through, I had stopped gritting my teeth every time I headed out and started looking forward to runs. I was keen to see how much I could challenge myself. And how much I’d improved.

Every successful entrepreneur started out one day with nothing but an idea. Instead of being crippled by judging yourself against those who are already successful, just start. Take the first step to get your business idea into action. And the next one. Then the next one. And pretty soon you will start to see the fruits of your labors.

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.” – Thomas Jefferson

You’ll win that first client. You’ll get that 5 star customer review. Action leads to motivation. Motivation leads to action. Keep the circle moving and you will stay motivated throughout your business life.

What motivational exercises have you learned from one area of your life that you’ve used in another?  Do you use any of the techniques above – or do you have suggestions to add to the list?
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4 Comments

4 Comments

  1. InScioltezza

    Sep 23, 2015 at 10:45 am

    Hello Heather, great post!
    I understand what you say because some months ago i have done my first half marathon and it was very easy with the right techniques about training and motivation.
    I have discovered something news when i have read your post.
    Thank u so much! 🙂

    • Heather

      Sep 24, 2015 at 1:37 pm

      Thank you – glad you discovered something new. Although I wouldn’t describe my first half marathon as easy – you are obviously much better at running than me! – it was certainly achievable with the right mindset and preparation. Like much in life, including running your own business.

  2. Theodore Nwangene

    Sep 20, 2015 at 7:08 pm

    Hello Heather,
    I really enjoyed this post. Even though I’ve never ran a marathon before but i can relate to all you said here. Goal setting is important in anything we do in life and, the most important thing is to always take that first step towards whatever we aim for.

    Once we’ve taken that first step, the next and the next ones will become much easier. Its all about going for it.

    Its always better to start something we want even when we do not have all the facts.

    • Heather

      Sep 22, 2015 at 9:15 am

      Hi Theodore,
      Thanks for your comment. Taking the first step is definitely the key to it all. It’s too easy to become immersed in fear – what will people think? what if I fail? – that we become distracted from getting in to action. I haven’t been immune to those feelings myself either. Often it’s just a question of taking a deep breath and just getting on with it. Glad you liked my first post for Addicted2Success 🙂

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Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.

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2. Do something that you love

When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all? 

Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.

“If something is important enough, even if the odds are stacked against you, you should still do it.” – Elon Musk

3. Don’t overcomplicate it

Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.  

4. Get up and get moving

This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.

5. Reset your focus

It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do. 

One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.

6. Listen to your favorite music

Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.

7. Expand your knowledge

“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.  

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