As individuals that are committed to a healthy active lifestyle we often strive for perfection and are too hard on ourselves when we fail to measure up to high standards.
As we enter the holiday season and the new year, setting goals comes to the mind of many.
However, challenges, obstacles and excuses can often derail the best intentions. With the right mindset and an action plan you can overcome these.
#1 Embrace the Suck
Let’s just come out and say it. Training outdoors in the winter can be miserable, but the thought of spending time inside the gym can be equally defeating.
As much as you might detest this time of year – remember it’s only temporary.
Think back to prior winters and when Spring arrived thinking, “I wish I started training sooner?”
Avoid the negative thinking of how you would prefer things to be and make the best of what they are. Laugh at completely ridiculous conditions and circumstances. In other words, Embrace The Suck.
By doing so, you’ll not only get the benefit of getting out there, you’ll also add these experiences to draw upon later when you are at a tough moment in your training or a race. If nothing else, think of all of those that aren’t.
Author Matt Fitzgerald running with IronCowboy during one of his 50 Ironmans in 50 days.
#2 Target an Area of Difficulty
Think about an area of your current training that you detest or something that might be seemingly standing in the way of a goal.
Perhaps you’ve repeatedly suffered running injuries and you know you should be strength training, but never seem to find the time or are too tired after a workout. Maybe you want to complete your first triathlon but fear the swim portion.
We all have something we avoid or even fear that can hold us back.
It can be easy to avoid what’s hard when you’re actively training for an event and instead focus on what you must do. Winter is the off-season for many of us and presents a perfect time to tackle one of these challenges head on.
Implement something new into your routine that you can benefit from. Learn new strength exercises. Take swimming lessons. Find out the best cross training for distance runners.
Whatever your nemesis may be, having a defined period of time to take it on will allow for dedicated focus and an end point. The winter months are enough time to eliminate a fear or build a new habit that you can carry into the rest of the year.
#3 The Power of Imperfect Action
So often our intentions are in the right place. We want to take action, but we then enter an information gathering stage that we mistake for actually making progress. Have you ever found yourself reading every article you could about something and felt good afterwards for doing so?
While you should do your homework and understand what you are getting into, just getting out and actually making progress – imperfect as it may be – is better than waiting for things to be perfect to get started.
In January 2012, Eric Hunley found himself at 283 pounds and finally decided enough was enough and to take up running again. Eric could have waited until conditions were perfect in the Spring to get started. He could have spent days or weeks looking for the right training plan or program to follow.
Instead, Eric just got out there and took action – any action at all in the right direction.
This began with walking 10,000 steps a day to eventually run/walking. He gradually took control of his life through a series of small victories. First he ran down the block, then 2 blocks, then a mile, then a 5K.
By at first taking imperfect action, he has accomplished in less than 2 years what was not even a thought in his mind the first time he walked 10,000 steps in a day when he crossed the finish line of a marathon in 3:27.
Is something holding you back from getting started? If so, why? Take whatever action you can now and the details will come when you are ready for them. Your experiences will guide you.
7 ways to finish 2017 strong and then crush it in 2018! #runchat Click To Tweet#4 Anything is Better than Nothing
Even if you do take imperfect action there will still be times where you wonder “is 20 minutes worth it if that is all you can give that day“. There’s so much emphasis on doing the “right” training vs. just doing something.
When you choose to do anything at all vs. nothing you’re always beating those that are sitting on the couch and making progress, as small as it may seem.
It’s not so much the specific workout you had planned that is important – but maintaining consistency instead. By keeping the habit going you are less likely to fall into a rut or regret coming back to exercise and what you lost after time away.{Amanda says there it is, my favorite word, habit.}
Keep the momentum of taking action on your side, rather than allowing it to work against you.
It doesn’t get easier, you just get stronger. True in running and in life. A photo posted by Kate Buntenbach (@socalrunnergal) on
#5 The Power of Consistency
Are you someone that often is committed to exercise for a portion of the year and then have another portion of the year (like right now) that things fall apart?
This period of reduced or no activity can itself be the difference for many in plateauing or continuing to make progress year after year.
Many runners will focus on “building their base” before they start structured training. This typically results in just a few weeks of base building at most for many runners. Worse, some just start training on day 1 of a race training schedule and engage in little to no consistent base running beforehand. Are you one of these runners?
Imagine if you’re thinking of running a fall marathon next year and instead of thinking that it’s 9+ months away and not doing anything specific to prepare, you instead started building a running base consistently. Do you think that would have an impact on your structured training and achieving more than you thought possible?
Leanne is the model of consistency, check her out to get motivated!
It was hot and windy for my 1 hour progression run. That made things challenging but I nailed it!! A photo posted by Runner Leana (@runner_leana) on
You bet it will. I know it will. I have seen it in the runners I have worked with and experienced it myself.
Consistency is the most common thread I see as a running coach among those that achieve their running goals and even surprise themselves compared to those that don’t progress as well.
Even a few months of easy, conversational paced running over the winter will pay big dividends come Spring and starting formal training for your next race. You won’t spend half of a training cycle or more trying to get back into shape. You’ll already be in shape. You will be able to focus on getting faster.
You will also be more resilient to injury as your body will have adapted to having been training for a long period of time – rather than adapting as you quickly try to build up mileage once again. Easy, conversational paced running is some of the most effective running you can do to improve your fitness for both running or any other aerobic activity.
It’s so effective, even elite athletes devote 80% of their training to easy efforts in a formal training cycle!
The only thing you need to do is show up – consistently, all year.
#6 Overcome Limiting Beliefs and Fear of Failure
Each of us has a set of ingrained beliefs about what we’re capable of doing. Whether through actual experience, or what we’ve been told by others, these beliefs become part of the unconscious mind.
In setting goals, we often allow these beliefs to define the parameters in which we can operate. Many of us choose goals that we are 100% certain are attainable to naturally avoid failure without even realizing we are doing so.
The best athletes know that fear and avoidance of failure is not the path to success. Only by embracing failure not as a shortcoming, but as a learning experience can we achieve the most from ourselves.
Getting out of your comfort zone, avoiding perfection and failing often are the only ways to learn what works and what doesn’t. If you find yourself stagnating and not making the progress you desire understanding your current belief system and what may be holding you back is a great place to start.
By identifying what your current belief system is you can proactively target what you want to change and break through what is holding you back. Often times, it is our own unconscious beliefs.
#7 Create a Series of Smaller Victories
While overcoming the limiting beliefs of your mind is essential to achieving what you’re capable of, setting a high expectation without a path to realistically get there is not the type of failure you want to experience.
You’ll be left feeling defeated without a way forward and in the worst case scenario reinforcing any limiting beliefs you may be trying to overcome. Whether you are looking to achieve a certain weight, tackle a new distance, set a new PR or qualify for the Boston Marathon it all starts with where you are and what is the next step to get to where you want to be.
Using the analogy of a ladder can be a powerful tool to get you to where you want to be. It can be overwhelming when you see a large gap from your current self to your ideal self. Instead of focusing on making a giant leap to where you want to be and risking burnout or injury, focus on “the next rung on the ladder.”
First #run in my new YakTrax. Took it slow & steady with the 2 mid-run miles at race pace! A photo posted by Annmarie || TheFitFoodieMama (@fitfoodiemama) on
By doing so and then accomplishing the smaller goal you make a measurable accomplishment towards your larger goal. The gap between where you are and where you want to be becomes smaller. Eventually, that big goal that seemed impossible becomes just “the next rung on the ladder.”
By mapping out a path on how to get to where you have clear direction on how you are going to get there but there is more. Each small victory that you achieve along the way as you “climb the ladder” creates a positive feedback loop that can motivate and drive you forward. Success breeds success.
Chances are at least one if not more of these 7 ideas has resonated with you. It’s now up to you to implement and take action.
Get out there and crush it!
Do you have any big hairy goals you’re training for right now?
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This article has been modified from what was shared in the 2014 Holiday Sweat Challenge.
RelentlessFC
FANTASTIC post! I can relate to so many of these tips. My big, hairy goal is coming up in 6 weeks (a 24 hour race with 100 miles as my goal!) and the two things that have REALLY helped me step up my training is consistency (who knew, this training stuff actually works!) and targeting areas of difficulty (for me, it's been hip mobility). Sometimes there is so much more "work" to put in besides JUST RUNNING, but it truly makes a world of difference!
RunToTheFinish
YES it really took me I guess getting older to see the HUGE value in cross training and for once I'm starting to enjoy it
My recent post 7 Lessons to Crush Your Next Goal
Kim Hatting
These all are awesome tips…and most are common sense (that we aren't aware of). Glad to see all of this "in print!" I need to work on my flexibility, and be much more disciplined on stretching (my hamstrings hate me). Those are my big goals for this "off season."
My recent post IMT Des Moines (half) Marathon weekend : Part 2 – the 13.1 Reality Check
RunToTheFinish
I really want to run IMT Des Moines sometime, it will be a great excuse to visit my husband's family and run!!
My recent post 7 Lessons to Crush Your Next Goal
cottercrunch
i embrace the suck a lot these days. haha. living, learning, growing!
vitatrain4life
YES to all of this (and love seeing some of my favorite Instagram-ers:-) and just what I needed to read less then 2 weeks out from the NYC marathon! I will embrace the suck and trust in my training. 26.2 has nothing on me!
My recent post Behind the Scenes at Runner’s World Half and Festival
RunToTheFinish
ohhhhh the big race, I'm so excited for you. I am crossing my fingers you guys have better weather than the last time I ran it.
My recent post 7 Lessons to Crush Your Next Goal
@FauxRunner
Wow. I LOVE this absolutely. I can't tell you how much every single point is resonating with me. I used to plan and replan and then never end up doing. Only when I stopped second thinking and stopped planning after the first plan, I was able to put that plan to effect.
RunToTheFinish
I'm a total knowledge junky, so I can relate!
My recent post 7 Lessons to Crush Your Next Goal
mommyrunfaster
I love the emphasis on consistency, habit and letting the momentum keep you going. That's usually what works for me- I do it because this is just what I do! As for big goals, I'm wanting to chip away at the half marathon this fall and spring and continue working on the 5k speed, too. I love having a goal in front of me to chase!
My recent post RW Half Marathon and what’s next
RunToTheFinish
YES I want to drop my half for sure, I thought this was the year, but turns out life had lots of other priorities
My recent post 7 Lessons to Crush Your Next Goal
christineyu69776410
This is such a great post and something that I NEED right now. I find the end of the year really exciting but also overwhelming because there's often still a huge list of things I want to do before the new year! #3 and #4 are big lessons for me that I keep coming back to over and over.
My recent post Curious About the PiYo Workout? Here’s What You Need to Know.
Jenn - a traveling Wife
This is great and I need to remember these tips for the next coming weeks. Number 6 really resonates with me because fear is something I’m afraid of.
thisrunnersrecipes
So many great tips! #1 and #2 are ones I'm working on – areas of difficulty just mean it's a place where we can get stronger! I'm looking at implementing these as I try to PR at the half in a few months.
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Kate @ SoCal Runner Gal
My next goal… drum roll please… to run my first 50k! But I have to fully recover from my last marathon for that to be an option. It feels kind of bizarre having a new goal that involves distance rather than speed. This should be fun!
Thanks for the shout out!! Made my whole day — ok, let’s be honest — WEEK!
alisamarie
Wow Amanda, you put a lot of thought into this – fabulous! I was smiling right from #1 and feeling empowered by the end. My goal is a little too big and vague, I think I need to pin it down and go for it.
My recent post It’s Not You, It’s Brie: Breaking up with Cheese Addiction
wendy
I'm recovering from Chicago, but coming this winter will be my first ever training for a spring marathon. I'm running Big Sur! And there will be hill training, something that is also new for me. Am I getting too old for this?
Nah. Hey, I'm also running the Sarasota half marathon in March. Wondering if you will be there?
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RunToTheFinish
You know I'm not sure…I'm still trying to figure out where we will be living by then :)
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James @ HalfMarathonJames
Brilliant post, all of these tips apply to me, and some really helpful advice here. I have some big goals set for next month, with the biggest being to stop smoking, something that is effecting my running as well as my health. I don’t want it to be another New Year’s rseolution, so I’m trying to fix it now.
RunToTheFinish
Awesome!! have you tried hypnosis! it's amazing for helping to get over that first mental hurdle
My recent post Kara Goucher’s Long Run Pizza (And a BIG cooking Giveaway)
Lisa @ Mile by Mile
I’ve been all about creating small victories lately. I know that my bigger goals (like running another marathon) are still a little ways off, but doing other small things will help me get back to those bigger goals. I’ve also enjoyed running certain distances again post-injury and consider them to be mini-milestones!
amanda
It’s great to have that mindset of going back to the beginning where we celebrated it all!
Allie
I always have a big hairy goal and that is what keeps me motivated!! I have been consistently doing sport specific (triathlon) strength training for a month now, 2-3 times a week and it’s paying off already. Strength was always my missing piece because I find it fantastically boring but, I’m embracing the suck for the payoff in all the other non-boring aspects of my training.
One of your best Amanda!!
amanda
OMG soul sister!! i agree, strength is just not fun to me. BUT I’ve done it consistently all year thanks to my injury and I plan to keep it up!
Nina @waveforwellness.com
Fantastic roundup! My biggest problem is consistency. I get so thrown off course by different seasons. I try to solve this by signing up for different races in advance. This way there is no big goal 9 months away but a 6K in three months, a 10K in 6 and a half marathon in 9. Fingers crossed I make it!
run 3
Each small victory that you achieve along the way as you “climb the ladder” creates a positive feedback loop that can motivate and drive you forward.