There are only two choices: Make Progress or Make Excuses

Preventing Excuses

As humans, we are fantastic at picking from a wide range of excuses to limit our capabilities. If we cannot get past these excuses often, they prevent us from achieving our goals.

What is the difference between the person that we want to be and the person that we are right now? Excuses. Every day I can find a reason not to go on a run under the pretence of having a real, legitimate justification. We’ve all found ourselves trying to duck out of a planned run, but need to learn how to get past these excuses if you want to get to your finishing line!

Based on my experience, matters to consider for preventing excuses from interrupting your training are:

• – Use a diary to keep you accountable. Plan your training into your week and tick the box when you have achieved it. The simple act of ticking a box can offer a significant sense of achievement.
• – Build a routine of training. Aim to hit your runs on the same day each week and so ensure that it becomes part of your normal week.
• – Create a supportive environment, especially at home with your family; communicate with those around you, informing them why you are training, the days you will be training and suggesting how they can assist you.
• – Team up with other like-minded athletes who may have similar goals to your own. You can draw motivation from one another.
• – Set goals, including performance goals and give yourself rewards if and when such goals are achieved. For example, you may consider buying some new running gear, or equipment when you tick all the boxes set for the month.
• – Look and live the part! While you may not see yourself as a runner, you can at least feel a little like one by wearing clothes that make you feel good, comfortable and even athletic. 
• – Record your efforts. Strava is a great app for tracking progress. The accumulating data, recorded by, Strava underlying your progress, is in itself a great motivator. Investing in a sport watch can be beneficial.
• – Reasonably short runs are to be attempted at this stage (preferably on grass) with the aim of completing a 5km run in due course.
• – Follow a program (as it takes the stress out of thinking about what you need to do).
• – Use different routes (initially you may stay with your standard route but over time new routes can be explored to get the feel for the differences).
• – Preparation! Get your gear ready the night before and so overcoming the possibility of being side-tracked by any of the many vagaries of life.
• – Take pride in what you have accomplished to date.
• – Do your very best to remain injury free. To minimise this risk of injury:
  • Listen to your body; pain is a sign that you are pushing the edges. Do not hesitate to drop a session, or cut one short if you feel pain.
  • Avoid big changes in load and do not get too excited with the faster paces (we will explore your run gears next month).
  • Always quit while you are ahead.
  • Invest into technique (we will explore this aspect in upcoming months)
  • Include strength-work.