By Dr Dana Ryan
With less than 100 days before the end of the year, there is no better time than now to check in on our fitness and wellness goals for 2023 to see how we have fared. Every individual’s fitness journey is unique with different obstacles that they might face.
No matter the path that your fitness journey has taken you, one key obstacle that many might face at different points of their lives is the lack of motivation. In fact, the Herbalife Asia Pacific Health Priority Survey unveiled that almost half (45%) of Singaporeans identified the lack of motivation as the main barrier to achieving their health goals. Whether it’s due to a change in your work or home environment, or simply just feeling lazy – feeling unmotivated is something most of us have felt through our health and wellness journey.
One easy exercise to kickstart your fitness routine is running, with no fancy machines or memberships required to get started. If you are ready to take the first step, here are 5 tips that can help you get ready to meet us at the starting line and stay motivated to run the distance.
Tip 1: Nourish Your Body With The Right Nutrition Before Running
To fuel your body for peak performance, you must ensure that you stay hydrated before, during and after your run as water provides nourishment that the body needs for almost every single function. Unlike what most diet fanatics might think, carbohydrates are optimal energy sources that provide you the energy you need to run effectively when taken with protein an hour before running.
Tip 2: Start A Running Routine That Makes Your Run Fun
Find new ways to keep your runs exciting! Pre-building your run playlist with fun music is a good way to keep your energy levels high and adrenaline pumping as you run. Matching your stride to the beat of the music can help you pace yourself better as well. Plus, if you have a concert upcoming, you can even practice singing along with your favourite artists!
If you are feeling adventurous, take your run to explore different routes! You might find that a new route can bring a sense of newness and exploring places with a scenic view might even lift your mood to keep you going.
Tip 3: Set Realistic Running Goals
Setting a goal for yourself is a great way to keep yourself motivated to run. However, it is important to keep your goals realistic to your current fitness level and progressively improve your distance or pace from there.
Keep in mind that not all new runs need to be your next fastest or furthest run – a goal of having a good recovery run is also important to ensure you pace yourself in this running journey, as well as to let your body rest for your next big run and to not burn yourself out.
Tip 4: Join A Run Club Or Other Wellness Support Group
Having a group of like-minded individuals in your journey to improve your health and wellness is important to keep your motivation high. The recent Power of Community Support survey by Herbalife found that more than three in four Singaporeans agreed that having these support groups can help provide support, inspiration and motivation to each other.
Take the Herbalife’s Nutrition Clubs as an example. Through these clubs, people with similar wellness goals come together to achieve an active lifestyle together. It also provides opportunities for individuals to connect, learn about health and wellness, and share tips and support.
If you are looking for a way to further push yourself, consider finding your support group amongst loved ones or take the opportunity to join a wellness support group or run club to keep you motivated.
Tip 5: Have A Recovery Routine
Having a post-run recovery routine is crucial for optimising performance and preventing injuries. To prevent cramps, it’s always best to end your workout with dynamic stretches and even foam rolling for extreme muscle recovery.
As our bodies work hard to keep us moving through the workout, it’s always important to hydrate and fuel up post-exercise to replace the lost vitamins and minerals. Post-workout supplement shakes, such as the Herbalife Formula 1 Nutritional Shake Mix, are a good way to hydrate yourself, while fuelling up with the nutrients you need.
Whether you are starting afresh in your fitness journey or resuming it after a break, it is never too late to take that first step again. A key thing to remember is that improvements and results will not come instantaneously. But with consistency throughout your fitness routine – whether it’s sticking to runs or trying out new activities along the way – you will start to see positive changes in your performance and overall well-being.
Remember, a journey of a thousand miles begins with a single step. Take your first step today.
This article was contributed by Dr Dana Ryan, Director of Sports Performance, Nutrition and Education at Herbalife.