How a running expert keeps on running
Nicole Hagobian, a marathon runner, running coach and exercise scientist at California Polytechnic State University, knows how hard it can be to lace up her running shoes and get out the door. Here is what she does to stay motivated. SHE SCHEDULES HER RUNS LIKE MEETINGS. “So it’s part of what I’m going to do that day no matter what,” she said. To accommodate her schedule, Hagobian runs early in the morning. SHE USES SMART
REMINDERS. Visual cues — sticky notes on a mirror, alerts on your phone, running gear laid out the night before — will make it as easy as possible to get going when you’re busy. SHE ENLISTS HELP. Having a partner or group to run with (or to talk about runs with) can be a great source of encouragement, Hagobian said, especially if their strengths are different from yours.
SHE QUIETS NEGATIVE EMOTIONS. Hagobian reframes negative thoughts before and during runs into positive language instead. If she wants to avoid starting a run too fast, she’ll think, “I’m going to start at a moderate pace” (positive) instead of, “I’m not going to start too fast” (negative). SHE FOCUSES ON ONE MILE AT A TIME. When she’s starting to feel overwhelmed by a long run, Hagobian will focus only on the stretch she’s on. She’ll say things like, “I got you, mile one,” “You’re going down, mile two,” and so on. WHEN SHE FEELS LIKE QUITTING, SHE STAYS KIND
TO HERSELF. Sometimes people will skip runs or cut them short when they’re not feeling their best, she said, but giving up on a workout often makes runners feel worse.
When she is feeling a little off, Hagobian said she will pay less attention to how fast she is running and focus mainly on the fact that she’s putting in any effort at all. Mixing things up by switching your route can also boost your interest and inspiration to run.