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 part of the statistics.
Too Much at Once?
Motivation seems 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 motivation can also fade or at least not stay high all the time. I think many take on too much, diving into lots of training, new diets, and plans. The problem is, when motivation wanes by the end of January, everything quickly collapses and becomes a “chore.” Training frequency drops, diet plans change, and suddenly you're back in the old routine.
Changes Take Time
Changes and new habits take time to build, and it's hard to keep many things going at once when motivation is low. Therefore, I think a good tip is to take one thing at a time and try to implement it gradually. Instead of thinking “I must run my 5km route in X minutes 3 times a week” or “I must do 2 hours of hard strength training,” think instead “I must get out and run 3 times a week” or “I must train today.” I'm not saying you should be unstructured, but the idea is that once you're out, you'll train. And if something can kill motivation, it's if something is really hard EVERY time, making it harder to get started. Once you build the routine and continuity, 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. The same applies if you need to – whether it's after summer vacation, an injury, or a busy period.
Planning
Another good tip is planning – with high motivation, there's eagerness to get out the door, even after a hard workday, but when motivation drops, it can be invaluable to have planned your training times. 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 element is more important, making training easier on tough days when you know a workout buddy is waiting. It can also be a mix of both, each in its time. In any case, 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.
