The calendar says January, which means it's the best month for gyms. Many sign up and use their membership diligently in January, or start a very optimistic running plan, but just as many use the gym less diligently or stop running already in the following months. Why? Here are some thoughts, along with some advice on how to avoid becoming a statistic.
Too Much at Once?
Motivation is sky-high at the start of the year. “Now's the time,” “The big lifestyle change,” “Let's start,” etc. It's great, but motivation can fade or at least not stay high all the time. Many take on too much, diving into intense training, new diets, and plans. The problem is, when motivation wanes by the end of January, everything can quickly fall apart. Training frequency drops, diet plans change, and suddenly you're back to old habits.
Changes Take Time
Changes and new habits take time to build, and it's hard to keep multiple things going when motivation is low. A good tip is to tackle one thing at a time and implement it gradually. Instead of thinking “I must run my 5km in X minutes 3 times a week” or “I must do 2 hours of hard strength training,” think “I need to get out and run 3 times a week” or “I need to train today.” I'm not saying be unstructured, but once you're out, you'll train. If something is really hard EVERY time, it can kill motivation. Build routine and consistency, and results will come—even if you don't push to the limit every time. Better to train at 80% all year than 110% in January. This also applies if you need to —whether after summer, an injury, or a busy period.
Planning
Another good tip is planning—when motivation is high, there's eagerness to get out, even after a hard workday, but when motivation drops, having a set training time can be invaluable. It makes it a natural part of daily life and helps form the aforementioned routines and habits.
What Does Training Give You?
For some, training is a break, a chance to unwind, like letting thoughts flow on a run in nature. For others, the social aspect is more important, making it easier to get through tough days knowing a training partner is waiting. It can also be a mix of both, each in its time. It's important to feel what training gives you. It's much easier to build a good habit or routine if it's not a chore but something you enjoy and look forward to.
