"

Over training is over rated, rest better so that you can train even more" - Nick Yster Bester


Tuesday, February 11, 2014

Staying Motivated To Get Back Into Shape


Getting back into shape is never easy and I must admit as I get older the challenge becomes harder and harder. Getting up to a specific level of fitness takes longer and dropping weight hardly happens.

I'm sure we all go through the same pains regardless of our age or ability and we all need to be disciplined in the same way to get where we want to be. We all need to stay motivated and keep going even when it feels as if there is hardly any progress.


For me, having a goal or goals to train for is one of the best forms of motivation. I always have a few goals lined up and even more long term goals. The long term goals are the ones that really keep me going. They help me when progress is slow.


Slow progress often means a short term goal might not be reached. This can be very demotivating and then the long term goals kick in and keep me going. Most often I find that I then reach the short term goal anyway.


Then there is my love for running. This is obviously a great bonus and definitely helps with consistency. Consistency is one of the building blocks to fitness. In my case this means run 6 times per week and do upper body exercises 4 times per week. There was a time when I ran 8 times per week but I don't do that anymore. Six times is enough for me. But training regularly is the other component of my motivation.


So I train regularly to reach short term and long term goals. Sounds easy enough, but it is still hard work and without discipline and commitment it can't happen. There is no shortcut.

Train well my friends! Stay motivated!

16 comments:

Lisa Isenberger said...

Great post! I needed that!

Anna said...

Interesting. What I found was that race goals interfered with my love of running, as odd as it sounds. I started feeling bad about only running 70 miles per week and considered doubling up! Thankfully, I got too busy with my studies and it dragged me back to being a jogger, which keeps me in shape and contented:)

Kovas Palubinskas said...

I'm really struggling this right now, feeling my age and how difficult it is to progress.

One Crazy Penguin said...

I hear ya. Getting back in shape is never fun, but with some time and dedication it's totally doable. Now if only this winter weather would go away...

Kate Geisen said...

It's hard when you know what to do but have to keeeeeep doing it.

I've been kind of on motivation-wise lately. It's a little weird.

Char said...

I read an article the other day that said that you should reassess your training if you don't see any progress. That's fine for younger people who are on the upward curve of improvement but not so realistic for oldies. I personally think that staying at a certain level of fitness is almost as good as improving once you get to a certain age.

ajh said...

It is hard. There are days it seems easy but many days it is hard to get going. Right now my half marathon training is going quite well. I am pleased to be training for a race. (Not just running it)

Paul Rodman said...

I think goals are good and yes, Char is right that at some point maintaining is really improving relative to your peers.

But Anna is also right in that if the goals result in to much self-inflicted pressure that's not good either.

The goals should be driving you but there's a balance.

coach dion said...

Maybe we should not have the same goal every year, so many of us look at the same races year in and year out so instead of Comrades of Ocean being your goal, make it a fast 10 this year and a fast half next...

Amy Crawshaw said...

Good thoughts here! I agree with you on the importance of being consistent - it is even harder to get going again if you've been out of the game for a while. Another thing that really works for me is making sure I am doing things that really make my heart sing - and not forcing myself to do things I dread. It makes it so much easier to get into the gym!

Giorgio said...


Great post, Johann!
Completely agree about the importance of the connection between having goals and motivation.

Natalia said...

Nicely put Johann! I've always admired your drive and motivation to get things done, and have tried to learn from it. Very encouraging!

Robin said...

I'm pretty much always registered for something. I definitely need the goal to stay motivated. I love the week off after a marathon way too much to not have something else on the horizon lol.

Jill said...

Gah!! Will you send that shark over to my house, stat?!?! (struggling, obviously!).

Black Knight said...

Interesting post. Motivation is very important in every aspect of our life.

Pheasant Plucker said...

Hi Johann,

What upper body exercises to you do specifically? I am a relatively new older runner (2 years)and have been running 4-5x per week. I am interested in what appropriate upper body exercises would be.

Thanks,

Kevin