Working out a simple workout routine is what keeps me going. I like to plan for the whole year and I often do this from summer to summer. Here are 10 great tips to encourage you. Let’s do this.
1. take out the calendar
This may be an oversimplification and obvious but I do this because I like to have an overview before working out the details.
Putting in the important dates like work and holiday starts first. These are not flexible for me because this is life, right? The next thing for me to consider is the seasons.
Spring, summer, and autumn are the most ‘active’ times for me. I am a bit of a fair-weather child as I still cannot imagine running a race in the dead of winter.
Once these are blocked out, I then know where I can aim to put things. This is now the fun part – I am such a planner;) The hard part comes later because doing is hard. It is friends. But, I know that if I do not plan then it is far worse for me.
2. know what you want to do in your workout routine
Remember that this is not set in stone, but you have to start somewhere. Stop, take out a piece of paper, and dream with me for a little bit. If everything worked out what would you like to have achieved by this time next year?
For me, I’d like to do the following:
- run a 5km race
- run a 10 km race
- do an Olympic distance triathlon, my goodness this is just scary writing this down.
- run in a charity race, usually, I love to do the Wings for life run, but I’d really like to improve my time – this past year I was really disappointed in myself. I was so slow!
- and then I’d like to add in some kind of strength training
- HOW ABOUT YOU?
3. break it up – bite sizes keep it simple
When I plan for these my simple workout routine then I can see the quiet periods and the intense periods. Unless you are a professional athlete or someone far younger, you will be doing something completely different from this. What I do is possible for a beginner and for someone who is a bit older.
Quiet periods of training are great. They keep you going and maintain a level of fitness. For me, they get me outdoors – I am an outdoor runner, and I do not love the gym. That may be completely different for you – go for it.
The intense periods in a simple workout routine can be difficult, tiring, and exhausting. I do not mind that because I know that it is for a personal goal and hopefully worth the effort. It is limited too. Being an everyday ‘athlete;)’ having these breaks and intense periods are what keeps me going.
4. the 5km race
I know that I can run 5km every day of the week. Should I? No, because I may injure myself. I break this up by swimming and cycling. But, I have a goal and a dream.
I would like to be able to run the 5km distance consistently at 6 min per km. I have been struggling to get there for a very long time! but it is still on my dream list.
What are you aiming for? Keep going – don’t let the setbacks discourage you. Get up from an injury, sickness, or disappointing event, dust off, and go again.
5. 10km race included in my simple workout routine now
When I first started racing 10 years ago now, this was my first race. I did it in 1 hour and 9 minutes. Since then I have done 4 more and they have ranged from 1 hour 11 minutes to 1 hour and 13 minutes.
So you can see, that I am not getting faster. But it is still a dream to break through this and to run 10km in a solid 1 hour.
How are you doing with your crazy dream?
Have you given up?
Take a break and try again.
Let’s do this together.
6. charity race
I love running the Wings for Life race. It is personal for me. Over 8 years ago our son was in a terrible accident – he was a pedestrian and was hit by a car. He suffered traumatic brain injuries, broken bones, and a collapsed lung. The scariest part was when he suffered paralysis on his left side – we were not sure if he’d walk again.
He did. It took a while but we are forever thankful that he can walk and run completely well now. But, there are those who can’t and I run for them and for my son.
There are different charity races, choose one – you will love doing this.
Doing a triathlon was never the plan for me. I have stumbled into it and when I am not going through doubt and panic then I absolutely love it.
I have done 3 sprint triathlons to date and for next year I’d like to aim for an Olympic distance triathlon. Friends, It is just plain scary admitting that.
Stay tuned and let’s see how it all unfolds.
What is your crazy dream? Let me know in the comments.
8. injury and sickness
Unfortunately, for all of us, we have to deal with this sometimes. This last year I broke my arm and I dealt with a triple infection.
This set me back hugely and it was very discouraging. I really do understand. But please dig deep and find your dream again. Heal well, give yourself enough time and then slowly build back up again.
I really cannot say if it’s been because of setbacks or my own laziness that I haven’t achieved my goals. Or maybe even my lack of ability;) But somehow, I want to keep stretching toward my dreams.
I have also done some research. I have looked at what other women of my age are doing and I am aiming for that. Not the best of what they are doing but within that range.
9. strength training
I am now also wanting to add in some strength training. Joining a pilates class is on my list. Doing this will help me in all areas and it will help me get to know some of the people in my village.
How do you supplement your training?
I have to consistently think about fitness, strength, and endurance. They keep me on my toes and get me out of the door and I love this.
How about you? How do you mix things up? What works for you? Let’s chat. Drop a note in the comments.
10. never stop having fun
When you lose your joy in doing this then stop and re-evaluate. I like the variety and flexibility of what I do. I do not overtrain and I do not do what I do not enjoy.
I tried a half marathon, twice actually and I know that that is not for me. Whether you walk, run, swim, dance, or anything else – just move and enjoy the journey. That, for me, is what fitness is all about. Professional athletes have to deal with a whole lot more but that is not for me. How about you?
Maybe I’ll see you out there.