Ready, set, go!
Fancy taking part in a fitness event this year? Here’s how to plan for success
Follow our tips to plan for fitness success this summer
Hands up who’s excited that real- life events might just happen this year! Online challenges have their place to help keep you motivated, but nothing beats the buzz and camaraderie that surrounds an event in the real world among the masses for the fun factor, as well as the commitment factor. It’s all too easy to swerve an online challenge last- minute, but you feel a lot more accountable when you’ve signed up with friends for a real-world team triathlon on the other side of the country. Read on to find out how to make it to the finish line with a smile on your face.
GETTING STARTED
We all know how hard it can be to keep motivated for something when it’s weeks away, so how should you choose your event and ensure you don’t slack off training? ‘Pick a tummy-twisting goal,’ suggests Josephine Perry, sports psychologist at Performance in Mind (performanceinmind.co.uk). ‘ You need a goal that excites you enough to focus on it, that is enough of a stretch that you’ll be willing to invest time and effort in it, but is not too hard to reach that you feel it’s too much pressure, making you give up entirely.’
In fact, performance coaches swear by an acronym called ‘SMART’ when talking about goals. It stands for specific, measurable, achievable, realistic and time- bound, and you should check your challenge ticks all of these boxes before you commit. The good thing about organised events is that, by nature, they’re specific and time- bound. You just have to make sure the one you choose is realistic for you to achieve and that you measure your progress along the way. For example, a 26- mile hike at Hadrian’s Wall on 14 August could work for you if you’ve been doing some regular walking during lockdown, but you may need a structured plan to build up to walking that distance.
The internet is full of programmes to help
‘You need a goal that excites you’
you train for popular distances, so have a look for one that works for you.
STAYING ON TRACK
Acknowledging and celebrating your efforts as you go will help keep you motivated. ‘Use the progress principle,’ says Perry.
‘Break your goal into much smaller goals so you get to tick off achievements along the way. This stimulates the reward system in your brain.’ So with your hiking training, break the 26 miles into quarters, for example. Roo Davies, The Mojo Coach (themojo.coach), agrees with this strategy. ‘Reward yourself, ideally with something linked to your ultimate goal. New workout gear is always a winner!’ she says.
Need more support? Hire a personal trainer or look for training groups in your area. The tips, camaraderie and incentive to push yourself harder are invaluable. And don’t forget friends and family are there to
support you, too, so share your programme with them and get them to nudge you out for that run when it’s raining!
DEALING WITH SETBACKS
What if you get injured, ill or a busy week at work scuppers your training plans? Or maybe you procrastinate about harder sessions. ‘Think about where and when you’re likely to struggle and create a “what if?” plan,’ says Perry. ‘On this, brain dump all the things that could go wrong or you tend to struggle with. Next to each point, write an “if, then” plan to help you cope with the situation. Struggle to get out of bed for morning sessions? Put your alarm clock on the other side of the room so you can’t hit snooze. Have an accountability buddy you have to admit your lie-in to!’
If you miss a week of training, it’s a good idea to repeat the last week of training that you did, rather than progressing to the next level. This will help you to avoid injury. If an injury stopped you training, get expert advice about when to resume.
And be kind to yourself, says The Curation Coach, Kathryn Mcauley (curationcoach.com). ‘Know that there are things in the world you can’t control and setbacks will always come your way. Don’t let your inner negative dialogue get in the way. Think about what you’ve already achieved and what you know you’re capable of.’
Good luck!