What’s a runner’s biggest concern? It’s not building up muscles for running; it’s keeping up the motivation to run day in, day out. So many runners start with the best of intentions, but there comes a day when they think, “I’m too sore to run today… I’ll do it tomorrow!”, then put it off repeatedly and eventually give up running before they know it. How not to let this happen? Mr. Ryo Iketani, Shiseido Running Club running coach, shares a few tips that ignite a running spirit!
Take it easy – and see your motivation go up!
Enhancing motivation: Tip 1
Put up goals easy to achieve – “Just 1 mile” or “Just 10 min”
The key task for a new runner is getting used to physical exercise. Hard training from the start makes no good, says Mr. Iketani.
”First, start by walking, then aim at getting used to walking for 20 minutes and running just the last 10. Anyway, it’s important not to push yourself –physically or mentally. When you put up a goal that makes you think, “That much I can easily do today”, you won’t get discouraged and will feel more and more motivated to go out for your run”, says Mr. Iketani.
Enhancing motivation: Tip 2
Favorite Music & Scenic Routes Are Great Motivators
In fact, few people enjoy the process of running from the start. Most people make it by telling themselves, “I’ve got to run!”
“That’s why I recommend making training fun by introducing something you really enjoy into your running routine. Boost your motivation by listening to your favorite music on the run. Or else, find yourself some routes, like a course in a park or along the coast, where you can enjoy beautiful views. Don’t stick to the same route; vary them to match your mood on a particular day. Enjoy the sense of newness and uniqueness of “today’s run” and feel your motivation go up!” says Mr. Iketani.
Enhancing motivation: Tip 3
No need to run every day! Rest today to run at ease tomorrow
You may think,”I’ve got to run every day!” But in fact, putting pressure on oneself has the opposite effect on motivation.
Comments Mr. Iketani : ”Once you start pushing yourself to run, you’re more likely to give up eventually. “I had a setback yesterday, and I guess I’ve had enough…” You have planned to run today but just can’t – don’t beat yourself up, stay at home and relax. Look ahead with a light feeling, knowing that you’re taking a rest today just to make up for it tomorrow. Little by little, running on a daily basis will become a natural thing. And once you realize you’re a better runner, your motivation will go up naturally and you’ll find yourself thinking, “I want to hit the pavement tomorrow, too!”
Born in Tottori in 1990. Graduated from National Institute of Fitness and Sports in Kanoya. Participated in the Japan Championship in Athletics. Joined Shiseido in 2016 as a running coach of Shiseido Running Club. Career Records: 3:47.47 minutes for 1500m and 14:17.98 minutes for 5000m.Hobbies: fishing, playing drums and making eraser stamps.
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