Fitness tips to keep you motivated and focused

by Taryn Davies | 21 March 2013

Stay motivated towards your goal with these tips

I’m working for the and Kelly has kindly put together some great training tips for people signing up to races this year to keep focused and motivated. I wondered whether you might be interested in featuring on Female First or MaleXtra?

Staying focused on motivated whilst training is hard to do, but something that Dame Kelly Holmes has plenty of experience with.

Here she shares her tip on what you can do if you've signed up to any races this year.

Places for the BUPA Manchester 10k in May can be secured by registering as one of Kelly’s runners at www.dkhlegacytrust.org/Bupa-Great-Manchester-10k and by doing so you can attend a master training session with Kelly herself – where she will provide expert running tips in the build-up to the run.

Kelly Training Tips to keep you focused and motivated

1. Setting a goal and staying focused on your goal

Get a clear realistic goal for yourself and make a plan to get you there. Think about what exactly you want to achieve. Then remind yourself every day about why you are going for a run , making sure you get enough sleep and eating the right food to give you energy to train. When things get tough and you feel you are losing motivation think about how you will feel when you achieve your goal.

2. Have a plan

Follow a training plan that fits your lifestyle and give yourself enough time to prepare.

You’ll need to decide on the training plan for you. To support people running to raise money of my charity we have produced some sample training plans and we have a running mentor.

3. Eating and Drinking

Replacing fluid lost during training or competition is crucial and becomes even more important in hot and humid conditions. If the fluid shortfall is too great, then it is likely that this will have a detrimental effect on performance. In order to restore fluids after exercise, it is necessary to drink more than the amount lost through sweat, as well as ensuring the electrolytes (particularly sodium) are replenished.

4. Pack your kit bag the day before.

“I have one very strict pre-race superstition - I always lay my kit out the night before a race. Every single thing has to be laid out! I have to have my shoes under my chair, my shorts, vest, everything has to be how I have it. No matter where I go in the world, I do the same and it never changes.”

Dame Kelly Holmes

It’s vital to prepare the night before your race, not only for peace of mind but so you can be totally relaxed on the morning of your race. The Trust will be able to provide you with a fantastic race day checklist to make sure you are fully prepared.

5. Be consistent in your training and accept there will be good and bad days.

A successful race is the result of many training sessions- some will be good and some will be bad. As you progress through your training plan, remember not every run will be your best. I used to have tough running days. If you're having a bad day, slow the pace, and get through it step by step. The training sessions that feel great will build your confidence, completing the "I feel rubbish why I am doing this" runs will develop your mental strength. Adding them all together will help you complete your goal race. It's all part of the training process.

6. Read the Information from the race organisers

Race organisers provide information to help you so make sure you read it and follow their instructions! They provide essential information such as what time is the race, where to park, the race map, where to collect your number etc.

7. Nerves on race day.

Enjoy your race! If you have done the training then just enjoy yourself! Nerves are always good to have before a race anyway, it means that your adrenalin is pumping and you are ready for ‘fight or flight’.

8. Keep a training diary

In my experience keeping a diary is vital. It helps motivate you by helping you analyze your running and discover what works best for you. The details included in your diary are very individual. Most people enter the date, place, distance, time and their feelings about the run. Being able to refer back to my training dairy in the few weeks before Athens was essential as it helped me decide what training I needed to do to achieve my goal of becoming Olympic Champion.”

9. Join a local running group

Check out your local running groups in your area. There are always local runs organised by the likes of Run England, they cater for runners of all ages and abilities. Follow this link to see where your local running group is located - http://www.runengland.org/