The calendar says January 2025, which also means it’s the best month for gyms. Many sign up and use their membership diligently in January, or start on a very optimistic running plan, but just as many use the gym less diligently or stop running training already in the months after. Why? I will offer some explanations here, as well as try to give some advice on how to avoid ending up in the statistics.
Too Big a Bite?
It seems like motivation is sky-high at the turn of the year. “Now is the time,” “The big lifestyle change,” “Let’s start,” etc. And that's good, but the thing with motivation is that it also disappears again or at least isn’t always equally high. I think many bite off more than they can chew, diving headfirst into lots of training, a new diet, and new plans. The problem with this is that when motivation wanes by the end of January, everything quickly collapses and becomes a bit of a 'bummer'. Training frequency drops, diet plans change, and suddenly you’re back to old habits.
Changes Take Time
It’s a fact that changes and new habits take time to build, and it’s hard to keep multiple things going at once when motivation is low. Therefore, I believe a good tip is to take one thing at a time and try to implement it gradually. Instead of thinking “I need to run my 5km route in X minutes 3 times a week” or “I need to do 2 hours of intense strength training in the gym,” think instead “I need to get out the door and go for a run 3 times a week” or “I need to go to the gym and train today.” I’m not saying you should be unstructured, but the idea is that once you’re on your way, you’ll likely get training done. And if there’s anything that can kill motivation, it’s if something is really hard EVERY time, making it harder to get motivated. Once you build the routine and continuity, the results will come - even if you don’t push yourself to the limit every time. Better to train at 80% all year than 110% in January.
Planning
Another good tip is planning – with high motivation there's eagerness to get out the door, even after a hard day's work, but when motivation wanes, having planned the times for your workouts can be worth its weight in gold. It just makes it a natural part of daily life and contributes to the aforementioned routines and habits becomformed.
What does training give you?
For some, training is a sanctuary, a chance to unwind, e.g., letting thoughts wander during a nature run. For others, the social aspect is crucial, making tough days easier, knowing a training partner awaits. It might also be a mix of both, each at its own time. It’s important to feel what training offers you. Building a good habit or routine is easier if it’s not a chore but something you enjoy and look forward to.
