How to approach month-long challenges
Ben Barwick is a UKA Coach in Running Fitness and works for Mind’s training partner, Full Potential. The team at Full Potential are on hand to help #TeamMind get ready for their active challenges.
Taking on a month-long challenge is one of the most rewarding things you can do, but it’s not always easy.
Committing to doing some form of exercise each day for a whole month is incredible. There are some things you can do to help you along the way.
Plan your time
Knowing when you’re going to exercise each day is going to help. Are you more of a night owl? Do you prefer to get it done first thing? Or would it be better to fit this workout into your lunch break?
There’s no right or wrong time to do these sessions, but making sure the timing works for you will be vital.
Start slowly
There’s no benefit in going into these challenges at full speed and doing massive workouts immediately.
If the challenge you're doing allows, try to gradually increase intensity and challenge of these workouts as the month goes on.
If your challenge involves a set amount of distance to cover each day, don’t try and cover this as quickly as possible from the beginning. If you are training for a certain amount of time, manage your intensity each day.
Think about intensity
Make sure you’re mixing up the intensity of the exercise you’re doing each day. If you’ve done a high intensity run on the treadmill one day, make sure the next day is lighter – an easier pace run in the park perhaps.
Recover
One of the biggest tasks with a month-long challenge is making sure you have time to recover.
It’s important to take rest days. Rest can help your body and mind to recover. You might find it difficult to start with. You could start with active rest – this is light or easy activity where you’re still moving, but not at a high intensity.
Sleep
The other type of recovery we need to prioritise is sleep. Sleep is the ultimate recovery tool. Make sure that you’re prioritising sleep, and you’ll be able to get through this challenge.
Top sleep tips
- See sleep as the start of your day, rather than the end of it
- Get comfortable with nice sheets and a pleasant temperature
- Try and keep the light out – you’ll sleep better in a dark room
- Keep your phone away from your bedroom if you can
- Try to stick to a sleeping routine
We've got information about sleeping problems and tips to improve your sleep on our website.
Keep your spirits up
You’ll have up and down days when taking on this sort of challenge. Some days you’ll find exercising easy and feel like you could carry on for days. Other times it might feel like you’re wading through treacle. This is normal, and nothing to worry about. Try and adjust your exercise on the days you’re not feeling great, to make your workout a little easier. Don’t be afraid to adjust what you had planned for that day.
The support of friends and family can make a big difference when taking on a month-long challenge. Try and get them involved in some of your workouts, to keep you motivated.
When motivation is hard to come by, remember why you signed up for this sort of challenge. You will be able to do this.
Good luck!
Physical activity and mental health
We know physical activity can be an amazing way to support mental health. However, it isn’t helpful for everyone all the time. It’s important to recognise that some people can develop an unhealthy relationship with physical activity. Anyone can develop an unhealthy relationship with exercise. But this may be more likely if you have certain types of mental health problems.
Tips for developing a healthy relationship with physical activity
Important: disclaimer
Please read this information carefully:
Full Potential is an independent service provider. Mind does not endorse or guarantee the services of Full Potential, and you take part in a training programme recommended by Full Potential at your own risk.
It’s your responsibility to consult with your GP to make sure that you’re medically and physically fit and well enough to take part in a Full Potential training programme and – as per our terms and conditions – your fundraising challenge. Mind will not be held responsible for any injury or illness related to your training or taking part in a fundraising event.
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