Keeping motivated

Okay, you know you want to get fitter but, frankly, it’s cold, dark and wet outside, you’re not running-cycling-walking-swimming for another three months and there’s a great episode of Coupling on the telly. Not to mention that you’ve got a secret stash of Ben & Jerry’s ice cream hidden behind the frozen peas.

Let’s be honest, there are going to be days when you just can’t be bothered.

So how do you stop the occasional missed session from becoming the norm? Here are some tips to help you get over those duvet days.

Make it part of your life

Try and think of exercise as something that is essential. Essential as eating, sleeping and watching TV. Like brushing your teeth, just do it.

Keep an eye on the bigger picture

If you miss a day, so what? Rather than beating yourself up for missing a session – whether it’s because you’ve been ill or had other things to do – just continue when you can. (But don’t kid yourself – after about a week of no exercise you’ll start to lose your fitness levels.)

Make yourself a training plan

Put together a training plan, starting now to the date of your event. In the plan set yourself realistic goals. There are a number of benefits of drawing up a plan. It will:

• give you a structured approach to your training
• make it less likely that you’ll miss out, or go over the top about, any one part of training
• help you keep on track for your target discipline or distance
• can be tailored to suit your lifestyle and target dates
• help reduce the chance of overtraining and injury
• be more likely to be varied and therefore adds motivation to your training.

Reward yourself

When you reach certain goals on your plan, reward yourself. You’ll have deserved it. A good way is to set the reward for each of your goals in advance – for example, write in your plan that when you’ve completed your first 16km (10mile) walk buy yourself a Walkman or pair of sunglasses.

Keep a diary

Keep a note of your progress – time, distance, how hard you worked, how you felt, etc. Not only is it interesting to see how you’re coming on, but it can help to highlight any difficulties you’re having. For example it may show you that after work if you go home first you find it difficult to get out and exercise – instead do your exercise on the way back from work.

A change is as good as a rest

If you’re getting bored of doing the same thing, try and make some changes.

• change your routine – take a different route or change the style of your training
• try some other exercise to do – cross training – to keep your fitness levels up.

Join a group

Training with a friend or group is almost always easier. Not only do you get the pleasure of being with other people, but you’ll find that you train better and harder – you’ll push each other on. You could also try and get your family involved – get them to cycle with you, or meet you at the end of your run or walk at a suitable pub (make sure they take warm clothes for you to put on).

Amuse yourself

Have you tried listening to a personal stereo – either to music or to a talking book – while you’re training in the gym?

Now read getting physical