Set yourself realistic goals

A goal that sounds great but is unachievable when soberly assessed will not motivate you to pursue it in the long term. Tackle something that is more realistic instead; something that will motivate you every day to lace up your running shoes, swing into the saddle, or jump into the cool water.
Examples:

• Take part in a mountain run, cross-country skiing race, or triathlon for the first time.
• During the year, run 1000 kilometres, cycle 2000 kilometres, or swim 300 kilometres.
• Do strength gymnastics twice a week.

Set yourself intermediate goals

On the way to your major goal, it helps immensely if you can experience positive emotions and thus strengthen your intentions. For example, if your goal is to run a half marathon, then it makes sense to do a 10-km test run beforehand. You'll see afterwards that you approach your weekly training with considerably more vigour.
Other examples:

• Cycle for two, then three, then four hours at a stretch before you reach the 100-kilometre mark.
• In January and February, go running every Tuesday and Thursday and when you feel like it at the weekends. This way you will definitely hit the 1000-kilometre mark.
• Do two 4-minute rounds of Tabata training and before the end of the year you should have achieved five rounds.

Inform your inner circle about your goal

Don’t pursue your goal behind closed doors, but tell your husband, girlfriend, or training colleagues about it. This creates a certain commitment and you can count on moral support or even companionship at the same time.

Ensure the necessary preconditions are met

Your goal must not be allowed to fail and become unattainable because something is missing that you can influence. You can also run in the dark with a headlamp, for example. Snow, on the other hand, is imperative for cross-country skiing. In this case, you could at least do alternative forms of training to lay the foundation for a successful participation in the Engadine Ski Marathon, for example.

Regularly reward yourself on the way to your goal

Arun above a sea of fog, an alternative sport, or a massage. When you not only challenge your body but reward it too, you will see that this keeps up your motivation throughout year.

Train your strongest muscle

Your will can move mountains. Therefore, don’t just consciously train your body, but also include your mind. Because when it cooperates, everything else will be easy. Start building your strongest “muscle” by recalling positive experiences on a daily basis. Also think positively about what you are doing or trying to achieve during your training. As a result, you will also find that you are able to dismiss any negative thoughts during a race and focus on the positive instead.

The journey is also the goal

Every step that brings you closer to your goal is a small success. You should therefore view the journey and goal as one and remind yourself each month about what you have already accomplished. Make sure you log everything so that your progress is visible!

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