Last month, I ran the Marine Corps Marathon. I don’t tell you this to brag, but rather to commiserate. If you too completed a race or other endurance event recently, you may know what I mean. Many athletes hit the doldrums after a big event and struggle to get back to regular exercise. Whether due to an injury or boredom, many of us need a little push to lace up our shoes and get back out there. Here are some ideas:
1. Help others.
Training for a marathon typically takes five to six months of running three to four times per week. Some runners just need a break from that activity; they crossed the finish line and now the last thing they want to do is to go out for a casual run. If that sounds like you, consider finding a new training partner to get yourself back on the pavement.
I’m sure many of your family and friends watched and supported you during your race, and likely many of them are thinking, “Boy, would I like to do something like that.” It’s a great gift to be able to assist someone in completing an endurance event, and you have so much to offer. You can accompany your partner on long training days, help with navigating the race course and provide support if your pal gets a little nervous — even jittery — leading up to race day. Tell him or her about your own doubts and how you overcame them — you’ll be sure to inspire.
[See: 12 Psychological Tricks to Get You Through a Workout or Race.]
2. Choose a new race.
Sometimes, it’s just the thought of extensive training that inhibits you from resuming activity. Here’s the good news: You’re probably in amazing shape, so why not try a race of a different distance? If you completed a long-distance race, try something shorter like a 5K or 10K. It’s fun to see how fast you can complete a shorter race and whether your time improves in subsequent races. Or, sign up for a fun run with a theme; many cities have jingle bell runs or Santa dashes that mostly aim to bring people together.
Something new might just shake you out of your funk — I know that worked for me after a marathon in 2013 when I had a very difficult time returning to running. I ended up signing up for a series of 5K races at night, which was a complete blast, introduced me to new friends, reinvigorated my love for running and landed me some sweet race swag for completing all the races in the series. This year, I signed up for a beer-themed relay one week after the marathon, which was a fun way to work with a team.
[See: 10 Themed Races to Make Getting in Shape Fun.]
3. Choose a new location.
If you’re like me, you trained mostly along the same route. Nothing gets more boring than that. But changing your scenery or even the surface on which you run can make a huge difference in your motivation. Trail running, for example, requires different levels of attention than road running since the softer surface and potential obstacles keep your mind and your body engaged. Track running can also be fun; it makes it easier to keep a record of your split times for sprint workouts and the surface is a bit more forgiving to your joints than road running. If you don’t have access to a trail or track, try a different route. Even simply running your same route in reverse might be enough of a change to get you out the door.
[See: Mantras That Get 11 Diet and Fitness Pros Through Their Toughest Moments.]
4. Choose a new activity.
Sadly, many athletes sustain injuries either during training or on race day, making it difficult for them to return to activity. Even if you’re not able to run, you can still maintain your fitness level. Sure, you’re probably quite disappointed about your injury, but you can cope by taking it as an opportunity to explore new types of exercise. This past year I tore my ACL, so I spent many months in the pool and in the Pilates studio. Although I was devastated I was unable to run, I fell in love with these two activities and continue to do them on a regular basis. In the end, the cross-training improved my running. Now that’s a win-win.
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You Ran a Marathon. Now What? originally appeared on usnews.com
