Ah, fall. When the leaves change colour, the school bells ring, and new routines begin.
If you’re anything like me, you might be looking to hit up a healthier lifestyle, but have no idea how to go about it.
The following tips helped me when I began running in May. Since then my head is clearer, I feel happier, and although I can still struggle with motivation, overall I’ve improved a lot. While these are specific to running, with a little adaptation you can relate them to any fitness activity.
1. Don’t worry about the scale
My goal for any workout routine would always be to “lose weight”—how much weight, I wasn’t really sure (maybe 20 pounds?). This was pretty useless when it came to workouts because I was never getting the results I wanted. Although I felt good after working out, I didn’t see any progress on the scale. This made me feel discouraged, and eventually I just gave up altogether.
Midway though the summer I decided I wanted to be a runner and something clicked. Suddenly I wasn’t upset about the number of a scale. Instead, I was focusing on how many times I ran per week. I was working up to races and the end of my running app on my iPhone. With this goal, I could just enjoy running, instead of holding myself to a number that doesn’t really matter anyway.
2. Cross-train
Running is great, but it can get a bit boring. That’s where doing other cardio-related exercises come in—they’re helping you with your run, but provide a change of pace. Biking was what did it for me—I biked everywhere all summer—but figure out what works for you. There are many fitness classes offered at Carleton and in the Ottawa area. I also had a lot of fun with Zumba and Spin classes.
If you’re busy, try working exercise into your everyday routine. Walk to work, bike to class, or do readings at a treadmill desk.
Don’t forget weight training too —having a balanced work out is key to success. I particularly liked the wealth of resources in Runner’s World magazine.
3. Don’t be so hard on yourself
Don’t worry about the pace, the step count, or the distance. Once a week, just go out and run for fun. Put on your favourite playlist, lace up your running shoes, and go—you’ll see yourself progress as time goes on, which is incredibly satisfying.
Also, know that not every run will be excellent, uplifting, and wonderful. Some runs will hurt, some will turn into walks, and some will make it hard to breathe, and that’s okay. It’s okay to have a run turn into a walk once in awhile, or to realize that you’re pushing your body too far. Listen to your body, it’s the only one you’ve got.
4. Eat properly—no, seriously
If you want the energy to go for a workout without dragging yourself to the gym (or canal), you have to eat right all of the time. Often, I’d eat a healthy breakfast before a run, or eat well on the days that I would be at the gym, but not rest days. What you eat carries over your energy levels from day to day, so it’s important to have consistently healthy meals. Heavy, greasy meals will only make you feel sluggish the next day. Stick to salads and lean proteins and you’ll find it easier to be motivated for your next workout. Also, make sure to drink lots of water. I found writing down everything I ate and how many litres of water I drank helped keep me accountable, even if I wasn’t necessarily tracking nutrients.
5. Use tech
I love tracking things—I have a Fitbit, I use a running app, and I put it all on a calendar on my computer. My friends and I use a Google calendar to see everyone’s progress, and we post selfies when we meet a milestone. Sure, it might be annoying to see every #gymselfie on your Instagram, but when you do it for big events you’ll be sure to feel a boost from your friends. If you want that motivation of sharing a work out on social media, but don’t want to be annoying, try posting on your Snapchat story instead.
