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How To Keep Your Exercise Motivation Running Strong Into The New Year

by Sportitude

Your motivation has to be exercised like a muscle. It won’t seek you out, you have to find it.

How To Motivate Yourself To Exercise & Develop A Positive Mindset will help ignite your motivation, but where do you go from there? How do you sustain your motivation so you keep progressing towards your fitness goals in the next day, month or year?

We're all wired differently, so taking a personal approach to fuelling your motivation is essential. Discover what works with you and your lifestyle with our self-motivating hacks to keep you on track.

Self-care isn't just a reward - it's essential to your physical & mental health

Nothing beats a warm bath or unwinding to chill-worthy tunes after a sweat session.

Every hard effort deserves a reward – and in fact many experts say that immediate, smaller rewards are more likely to sustain your motivation and interest, rather than waiting on the completion of a larger goal to treat yourself to a more substantial reward.

However, taking care of yourself is so much more than a reward - it's a critical part of your training to avoid burning out, prioritise recovery and to keep you on track.

Find your bliss post-workout – whether it’s treating yourself to a cup of coffee, self-massage with massage and recovery equipment like a foam roller or massage gun, or taking some ‘me’ time to enjoy your favourite flicks or curl up with a juicy book.

Enjoy the process, and soak in the mood-boosting, mental health benefits of exercise and the sense of empowerment that comes with it.

Enjoy goal-appropriate rewards

When you’ve succeeded in your larger goal (e.g. run a half marathon), consider rewards that set you up for your next one – like gearing yourself up with new running clothing or running shoes. You may even consider trying a new category of running shoes like super trainers that have been game-changing in the running world in recent months, or setting yourself up with running headphones for extra motivation.

For your muscles, you could treat yourself to a professional massage, helping relieve physical and mental tension to support your recovery and reduce injury risk - or even invest in a massage gun to take care of your body for the long haul.

A sports watch may also help keep you inspired as you track your performance progress and gain guidance on your recovery.

Prioritise emotional rewards

Emotional rewards felt internally are the most powerful for life-long motivation. The sense of satisfaction and joy experienced as a result of committing to a task - like training for a half marathon - and overcoming its obstacles until completion can be life-changing.

Making time to prioritise your physical and mental wellbeing can provide self-sustaining motivation and act as its own reward, while allowing you to take positive steps towards your end goal. 

Although your end goal may be your dominant motivating factor, you don’t necessarily have to zoom out to see the bigger picture. Your everyday reward can be as simple as the pride you feel internally when you reach the front door with sweat plastered to your forehead and muscles aching.

Finding the power within yourself to push through each struggle as you grind towards your greater goal and unlock your mental strength feels amazing - let the sensation wash over you and fuel future action.

Commit to your goal every day

"Write down your ultimate goal / dream and why it is meaningful to you. Once that is established, write down some shorter-term goals and daily processes that will help you to measure your progress and stay motivated." - Jessica Stenson (2022 Commonwealth Games Marathon gold medalist)

Make it the lock screen on your smartphone, pin it to the fridge, put a sticky note on the bathroom mirror, tell your friends and family, share your goal on social media and place inspiring fitness books on your coffee table.

The important thing is that you not only acknowledge but mentally commit to your goal daily – and keeping reminders of it in plain sight will help motivate you to stay on track.

Rinse, run, repeat can only get you so far

Boredom is a one-way ticket to getting trapped in a fitness funk. As valuable as it is to find your own rhythm as you solidify healthy habits, it’s important to occasionally shake things up. For runners, change your running route and running surface regularly.

Trading your running shoes for trail running shoes and taking your fitness off-road has multiple benefits to mind and body, as does choosing routes that put your uphill running technique to the test to add variety to your training.

The fitness trifecta

Often referred to as the fitness trifecta, a combination of cardio, strength and flexibility exercises ensure a well-balanced and fresh fitness routine, for both motivation-boosting mental stimulation and physical benefits.

Stripping it back to bare basics, cardio activities such as running promote heart health, whereas strength training such as dumbbell exercises, kettlebell exercises and other resistance exercises promote muscular strength and endurance. Flexibility exercises on the other hand such as yoga and Pilates aid in mental wellbeing, balance and proprioception.

Not only does cross-training beat boredom and keep you motivated, but it ensures you don’t inadvertently neglect to exercise specific muscles, or on the flipside, overwork specific muscles and cause injury.

Find the right gym

A gym membership can be a continuous motivator to keep you on track of your fitness goals – but it pays to be picky. Above all, you want to feel comfortable and at ease the moment you walk through the door. If you feel intimidated, you’ll never be motivated to come back.

Look locally. If you can avoid driving and get there by foot, even better. Gym franchises also give you the advantage of being able to choose any of their locations. Having a 24 hour gym close to work and one close to home is ideal – giving you more flexibility in the time you workout and making it more likely you’ll commit to it.

Build a home gym

If a gym membership isn’t for you, consider creating a home gym or fitness nook. Having fitness equipment easily accessible can keep you motivated and allows you to build on intensity as you progress.

Dumbbells and weights, skipping ropes, yoga mats, resistance bands and massage and recovery tools like foam rollers are versatile basics to stay on track of your training at home. But what’s your #1 fitness tool?

Your body.

Whether you’re using your own bodyweight as a form of resistance during squats and push ups or getting twisty with a yoga session, there’s never an excuse to skip your workout simply because you don’t have the tools. 

Think outside-the-gym

Humans spend stacks of time cooped up indoors, but with the sun shining and birds singing, you’ll be busting to get out and experience the positive, stress-reducing vibes of nature.

After every summer rain, the air has a special sweetness to it that beckons you to explore, embrace the outdoors and be naturally inspired by the world around you.

Whether you love running, hiking, cycling, kayaking, swimming or outdoor Pilates, there's mountains of ways to stay fit beyond four walls and to transform the outdoors into your personal gym.  

Wear the best running shoes & running gear for you

What you wear during your training can make or break your workout. Cotton absorbs sweat like a sponge, leaving a heavy, sticky feeling on your skin and increasing your risk of chafing and discomfort.

To stay motivated and never weighed down by your activewear, choose performance fabrics and dress for the conditions – like sweat-wicking, lightweight compression tights, running shorts and running socks to beat the heat in summer.

Many leading brands including Nike, Brooks and Asics are producing products made of high-performance, sustainable materials like recycled polyester. Recycled polyester gives you all the sweat-wicking and run-ready benefits of standard polyester, while keeping your carbon footprint lighter on the environment.

The right workout gear can make you feel good from the inside out – transforming your attitude towards fitness because if you feel comfortable, you’re naturally going to be more motivated to move.

When it comes to your running shoes - no two runners are the same. If you get the chance, check out the top performance road running shoes from each brand to give you guidance and inspiration on your shoe selection.

To help you find the right shoes in terms of fit, feel and function, we recommend signing up for a RunDNA running gait analysis at our award-winning store Sportitude at Hindmarsh or Sportitude at Fullarton.

Book your RunDNA assesment today.

Live outside of Adelaide? You can take advantage of Sportitude's free LiveFit video chat fitting service to connect you with our shoe fitting experts wherever you are in Australia.

Send the Monday blues running

"The challenge is always starting and getting through the first month... but getting past that first month or so, on the other side it's beautiful and that is where the enjoyment is." - Shaun O' Callaghan, running coach

An early week workout sets a positive tone for the coming days, jump-starting your momentum and giving yourself a head start on your weekly training goals. Getting over that first hurdle of procrastination is the toughest part. With consistency, running naturally become easier and you'll look forward to lacing up.

As an extra motivational boost, studies show exercise elevates your happiness levels, creativity and energy – making you more productive and focused as you commit to it throughout the week and month ahead. 

Rise and shine

Early bird sweat sessions kick-start your day with a sense of achievement and actively allow you to build upon your mental toughness.

Ticking off your training in the morning also reduces the risk of time-consuming commitments delaying your workouts. When the temptation to snooze is hard to shake, put these bed-friendly yoga exercises to the test to give your mind and body a rejuvenating wakeup call and flow into your day.  

Lock in your workouts but be flexible

Cementing workout sessions into your weekly schedule keeps you on track of your fitness goals. However, unexpected things will pop up and throw your schedule out of whack, causing you to skip a workout.  

Don’t beat yourself up over it. Instead, be flexible when you can. If you must miss a morning workout, shift it to the evening for that day. This ensures you won’t lose out on the benefits and paves the way to keep your routine fresh and invigorating.

But if there’s no way you can reschedule…

Don’t sweat over a missed workout

Instead, take it as an unofficial rest day. Rest days are a critical part of supporting your recovery, allowing your muscles to repair and mind to unwind.

Don’t try to beat the guilt by doubling up your next workout back-to-back, which can negatively impact recovery – wearing down both your muscles and motivation. Simply pick up where you left off, rededicate yourself to your fitness routine and carry on.

Encourage yourself to not bail on a workout simply because you don’t feel like it that day. Even if you feel unmotivated, it’s best to fight through it and you’ll come out the other side feeling inspired from rising to the challenge. 

Short on time? HIIT it

HIIT or high intensity interval training is your anywhere, any time workout method to burn fat fast.

It involves short bursts of activity (e.g. 45 - 60 seconds), at 80% - 95% of your estimated maximal heart rate, broken by short rest periods (e.g. 60 – 120 seconds), followed by an ‘afterburn’ effect.

Oxygen remains in high demand by your body even during recovery. Your body continues to work hard to deliver oxygen to muscle as it restores your body back to its ‘status quo’ or pre-workout state.

Due to the high intensity, HIIT puts you at risk of burning out fast - so be sure to not skip recovery (with rest or only low-intensity training in-between HIIT workouts) and consult your personal trainer for guidance on how to integrate it into your fitness routine.

Recruit a running buddy

Having a go-to running or workout buddy holds you accountable. Pressing the snooze button on yourself is one thing but knowing that your friend will be left waiting for you on the track if you do will help you commit.

You may not need to look further than your furry pal – studies suggest dog owners tend to be more active than people without dogs. Even on days where you’d rather have a slouch session over a sweat session, knowing that your dog relies on it will motivate you to lace up and leash up.

Dog free household? Don’t sweat it – dog shelters are frequently looking for volunteer dog walkers, and you can smile knowing you’re making a difference while enjoying the personal health benefits.

Join a running group or group fitness class

"The best motivation is having training partners. If you plan to meet someone, you can't bail on them, and it gets you out the door. It's also more fun, and you have someone to talk with the whole time." - Gwen Jorgensen (professional distance runner and former professional triathlete)

Joining a tribe of fellow fitness fanatics adds a social element to your training, allowing you to soak in the support of others and creating an environment where you can continuously improve. Whether it’s a local running group like RunAsOne and Torrens Park Run Club in Adelaide, or a rejuvenating yoga class, social exercise can be a vibrant and rewarding experience.

Like a smile, motivation is contagious and having those weekly sessions scheduled in ensures consistency within your workout routine and holds you accountable.

Even if you can’t commit to a regular fitness group, there’s so many ways to stay connected – from pressure-free parkrun, to fitness trackers that allow you to challenge your friends and family to a weekly step count challenge, to online fitness communities to give you a motivational boost.

Sign up to a charity run

Go the extra mile and sign up for a charity run to double up on motivation – running for fun and fitness, while making a difference in your local community and supporting a cause that sparks your passion.

Rope in your family or friends for the ride to make the most of the day and to help support Australian fundraising events that get your body moving. 

When you fall off track, get up again

“Run when you can, walk if you have to, crawl if you must; just never give up." – Dean Karnazes, ultramarathon runner

The road to success is dirty. There are days when you’re going to feel like your body is failing you, or that you’ve lost your mental strength and self-discipline on the track. Every obstacle, whether mental or physical, presents a challenge you can overcome.

Self-doubt or injury may temporarily put you on the sidelines of your fitness journey, but you will defeat it and rediscover your power to push on.

 

If you liked this, you'll love:

How To Deal With A Bad Run: 7 Tips Top Boost Your Confidence & Bounce Back

How To Motivate Yourself To Exercise & Develop A Positive Mindset

9 Positive Benefits Of Running On Your Mental Health


 

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