Motivation Tips for Marathon

The Dunedin Full and Half Marathon is just over five weeks away, so how's the training going? It's been a tough winter, but hang in there, your efforts will be rewarded. Gary Dawkins has a few tips to keep you motivated.

Running
> If you have been training on your own, it's time to call a friend for support. They only need to come out with you for part of your weekly training plan.

• It's a marathon effort

Plan in advance what days they will be with you. This will give you the motivation to keep training on your own.

> Set some distance and time goals. For example, if you are aiming to simply complete the half marathon, then each Saturday from now until September measure how far you can run without stopping on a certain track.

If you are aiming to race the event, measure the time it takes you to cover a certain distance, say 10km.

> Complete one of the Dunedin winter events to keep you interested.

1. August 16: Winter duathlon series, event three. You just need to find a friend to do the bike riding.

2. August 30: Marafun: 10km race organised by the Caversham Harriers.

> Have an easy week. Sometimes we just need to rest. Take the next three or four days off training. Don't even think about running. You will be surprised how much you will miss the runs.

> Change the timing of your runs. Rearrange your day so you can complete your runs at the other end of the day or in the middle of the day. Variation is the spice of life.

Alternatively, if you find you are in a runner's rut and cannot motivate yourself to get out, then make sure you run at the same time each day. This way you will develop a routine.

> Add some new tracks to your runs. A change of scenery can work wonders. Run more on tracks and less on sealed surfaces for a couple of weeks. Try the beach, the woodchips at Logan Park or firm grass fields such as Kettle Park.

> If you are getting sick of the long runs and the time they are taking, substitute some runs for interval training sessions for the next one or two weeks.

You can complete staircase intervals (climbing a staircase with about 200 stairs four to six times) or go to the Caledonian athletic track and complete fast 400m (one lap) runs.

Rest for one minute and then complete another five to eight laps.

> Substitute more runs for cross-training exercise sessions. Again, this will add variety while keeping up your cardiovascular fitness levels.

You may introduce some swimming, boxing sessions or bike rides. Try to keep off the joints and muscles you use for running.

> Start following a training plan to keep you going for the next five weeks.

If you have been using the flexible plan - by this I mean your own unique training plan where you only run when you feel like it - then start following the plan in the Body and Soul section at www.odt.co.nz

Walking
> Call on a friend to help out. Walk with a friend or ask a friend to keep you accountable by checking in with you a couple of times a week.

It is understandable if at this stage your own individual accountability is slipping.

Being accountable to someone who is committed to your goals is a powerful motivator.

> Set yourself weekly goals. They must be specific, measurable, attainable, results-oriented and have a time frame.

For example, each Saturday for the next four weeks measure how long it takes to walk a specific track. Your improvements will keep you motivated.

> Add some variety to your walks. Change the tracks, change the terrain and, more importantly, change the views.

> Substitute some walks for other forms of exercise, providing the activity is of a similar intensity. You can do some aqua jogging, bike riding with the family or something more creative, such as a boxing session.

It is understandable if the thought of another walk is beginning to take its toll.

> Start following a training plan to keep you going for the next five weeks.

> Change your routine. Changing the times of the day you walk creates variety. Alternatively, if you feel you need routine, start a pattern of walking at the same time.