Have you set yourself a New Year's Resolution?
Sundried conducted a survey with a reach of 4,000 people and found that 43% of people expect to give up their goal after just one month.
Research shows that 95% of New Year's Resolutions are fitness related, but after just 3 months, only 10% of people think their resolution will last.
So why do we give up so easily and how can we make sure our goals not only last, but are met?
10 Reasons we give up on our New Year’s Resolutions
1. Going Solo
Many of us set our fitness goals and then try to achieve them alone. We won’t tell anyone what we’re working towards in fear of failure. In fact, we need to think more - strength in numbers, by sharing our goals with others we are more likely to succeed for two reasons.
- You have someone to answer to. Sharing a goal suggests you’re truly serious about wanting to make it happen, as you wouldn’t want to be seen as a failure.
- A problem shared is a problem halved - training with someone towards your goal, be it a friend or a PT adds twice the motivation and can help to ensure you don’t let yourself, or your partner down.
2. Too High Expectations
It’s important to set a New Year's Resolution which is realistic, you can’t be expecting a Christmas miracle to conquer your New Year’s resolution for you. If you want to lose weight, put a number on it that's achievable, rather than leaving it open-ended or expecting the world in just a few months. You can do this by truly analysing your goal, taking a good hard look at yourself and weighing up whether your fitness goal is realistic. It may mean downsizing your goal for now, but keeping it as a goal to work towards in the future, as part of your bigger picture.
3. Giving up too easily
January is a tough old month, it’s cold, it’s dark, everyone’s got hangovers and it's another 11 months before next Christmas, talk about January blues...because of this, it seems to take less of an excuse for us to give up on our goals. We need to hang on in there! Having a plan of how you’re going to achieve your goals once the excitement wears off can help you to stay focused. Once you’ve achieved a fitness goal, you're far more likely to set and achieve another because you know you really can do it, you’ve proved it!
4. Not Enough Time
As with any goal, sometimes it’s hard to find the time to make it work and so for many fitness goals, this can be the reason we fail. Setting slots in advance for exercise or breaking routines into 5-minute goals and targets can help to knock your goal down into more manageable time frames. Fitness doesn’t take hours and hours, it just takes good planning. For example, we created EHOH, every hour on the hour, where we exercise for a few minutes at a time to combat the negative effects of having a sedentary office job. Prioritise your goal as of importance to you and you’re sure to find time to work at it.
5. Not Enough Money
A new goal usually comes at a cost, whether it’s a new gym membership or new kit, money can be a deciding factor in you achieving your goal. Whilst sometimes the initial start up, ie. buying the kit and joining a gym, does cost a lot, you can take advantage of January deals and you have to see it as an investment in yourself. Choose activewear which is designed to last in the long run to save money down the line. Paying for a gym membership to help you achieve your goal can also work as extra motivation to make sure you get there, as nobody likes to waste money!
6. No Plan
A man who fails to prepare, prepares to fail. This is a saying I stand by 100%, if I don’t have prepped meals I’ll snack off plan, or starve and binge, neither are great. If you set off on a journey you’d never been on before without satellite navigation, how would you make it without checking the route in advance? Planning and preparation prevents a poor performance. Whilst you can hire a Personal Trainer to work as your ‘sat nav’ guiding you to fitness, or so to speak, you’ll still need to plan when you’re going to train with them. A goal without a plan is just a wish, you need to put your words into actions to achieve your goal.
7. No Motivation
Motivation might be what gets your started, but it fades so you need to use that initial motivation to create habits that will keep your goal continuing to happen, even once the initial buzz is a thing of the past.
8. No Self-Belief
Sometimes we could really do with someone reminding us there is no such thing as ‘I can’t’. This is a big contender when it comes to fitness goals, as you have to believe you can do it to really try. We also don’t compliment ourselves enough for the progress we make along the way even if we haven’t hit our goal, if progress has been made, it should be appreciated and proves that it can be done. Don’t think you can do it? Prove yourself wrong!
9. Social Situations
Go on just one more, and one turned into four. Over Christmas the chances are you’ve had a fair few social situations where you’ve promised yourself you won’t drink, you’ll pick the salad or you’ll call it a night before midnight and then comes 3am and you’re drunk singing with a kebab in your hand. We’ve all been there and in the most part - you can blame your friends. Peer pressure is a huge factor in breaking your resolutions, because nobody wants to feel left out and social situations at this time of year in particular always revolve around drinking and eating far more than we should. Instead of turning into a social recluse, why not manage your social events, pick healthy options and drive - that way you have your excuse for not drinking.
10. You Forget
You made your resolution drunk at 12.01am New Year's day and woke up on January the second completely oblivious. Perhaps a drunken resolution is destined to fail.
Whether it's for charity, to prove to yourself that you can do it, or just for fun, running your first marathon is a huge milestone. We're here with all of the information you need in preparation for running your first marathon.
Choosing your marathon
Choosing the right marathon can have a huge impact on your success and enjoyment on the day. Most people opt for one of the six World Marathon Majors as their first marathon as they are the most renowned. These marathon majors are London, New York, Chicago, Boston, Tokyo, and Berlin. These are the marathons that have gained iconic status over the years due to being so well organised, having such great support, and being set in beautiful cities.
Due to being so popular, these marathons all have difficult entry processes and you cannot simply pay an entry fee to gain a place.
London Marathon Ballot Entry
There are three ways to enter the London marathon: enter the public ballot, run for charity, or achieve a Good For Age place.
The London marathon public ballot opens at the beginning of May of each year, about a week after the race, and is open for a week to give everyone a fair chance of entering. Results are then published 6 months later in October when eager hopefuls will either receive a magazine through the post notifying them that they have been successful or a commiseration email telling them they have not got a place. A record 414,168 hopefuls entered the 2018 ballot to run in 2019, making the London marathon the most popular marathon in the world.
However, this also means your chances of getting a ballot place are very slim. In 2016, almost a quarter of a million people entered the ballot in the hopes of achieving one of the 17,000 allocated ballot places. That means that each person only had a 7% chance of getting a ballot place. With nearly twice that many people entering the ballot in 2018, your chances of gaining a ballot place are pretty tiny.
One of the easiest ways to run the London marathon is by gaining a place through a charity. There are numerous charities who provide runners with places in return for raising at least £2,000 for their charity.
Finally, there are Good For Age places. However, you have to be very speedy to attain one of these places. For a man under the age of 40 you'll have to be able to run sub 3 hours and women will have to run sub 3 hours 45.
The Boston marathon is also famed for its strict and tough entry process. For this race, you can only enter if you achieve a 'BQ' or a charity place.
If you BQ, that means you have managed to run a marathon in a Boston qualifying time. For men under the age of 35, that's sub 3 hours and for women of the same age it's sub 3 hours 30. However, it is made even harder by the fact that entries are always over subscribed each year, meaning the actual BQ time is often lower than this target.
For example, those who entered to run in 2019 had to achieve a time 4 minutes and 52 seconds faster than the qualifying standard. Therefore a man under the age of 35 would have had to achieve a BQ of under 2:55:08 - very speedy!
Entering your first marathon
Due to the strict and often difficult entry processes of the World Marathon Majors, it may be an idea to run your first marathon somewhere that allows simple paid entries. Unless you are willing to take on the stress of raising a huge amount of money alongside the gruelling training, there are plenty of other marathons out there that are perfect for your first marathon.
Three such popular marathons in the UK and Europe are Brighton marathon in East Sussex, England, Paris marathon in France, and Edinburgh marathon in Scotland. Each of these races simply require you to pay the entry fee and you're in. They are equally well organised with fantastic routes in beautiful cities and still benefit from overwhelming positive support at the sidelines. It's certainly worth considering a less famous marathon to be your first.
What is a good time to run a marathon?
Finding the right pace for you is hugely important for your first marathon, but don't try to achieve an unrealistic time. Everyone is different and a good time for your marathon will depend entirely on your age, gender, body weight, how long you've been running, and your ultimate goals. Are you just running to have fun and enjoy the experience or are you competitive and looking to run as fast as possible? As this is your first marathon, you don't yet have a personal best time to try and beat, but having a goal in mind is a great motivator.
Of course, the previously mentioned Good For Age times are an excellent indicator of just that: what is a good marathon time for your age. However, so long as you enjoy yourself and get out of it what you wanted, your time really is irrelevant.
That said, it's important to train enough that you can run a sensible pace and not end up on your feet for too long. Putting your body under that much strain can be pretty dangerous and you want to be able to put up a good fight rather than having to walk most of the course. After all, the quicker you run the quicker it will be over!
Training for your first marathon
The most important factor in your success of running a marathon is your training. Whether you're a complete beginner to exercise or you've run up to half marathon distance, running a full marathon is a completely different experience and requires full dedication as well as knowledge on nutrition and hydration.
Finding a good training plan
Your first port of call should be finding a great training plan that suits you and your goals. One of the most popular places to find marathon training plans is Hal Higdon's website. An American writer and marathon runner, Hal has written over 30 best-selling marathon training books and guides and has contributed to Runner's World longer than any other writer. His training plans cover something for everyone from the beginner to the intermediate to the advanced. For your first marathon, it's recommended to go for one of the beginner training plans.
Fitting training around work and home life
Before you commit to running a marathon, it's important to know that you must remain dedicated over several months and put in the time to train. This means your social life will likely suffer and you may need to give up things like alcohol and tighten up your diet. Speak with your family and friends about your intentions to make sure they are on board as their support could be invaluable to your success.
You also need to make sure you have the time to fit training around your work life. There are plenty of ways to fit training into your daily routine, such as running early in the morning before work, working out at work such as at lunchtime, and incorporating training into your commute. Explore these avenues and find out what is going to work best for you.
Many of the popular UK and European marathons take place in spring time, meaning you will be training over winter. This comes with its own perils such as unexpected snowfall and freezing temperatures. Make sure you have the right activewear for winter running as this will make winter training more bearable. Your essentials should be a long sleeved training top with temperature control to keep you warm without overheating and a water resistant running jacket and glove to protect you against the elements.
Many people who have run a spring marathon say that training through the winter is the toughest part. Dark evening runs after work and cold early morning starts can make motivation difficult, but if you keep your goals in mind and stay dedicated you will be able to enjoy working out and stay motivated.
Both Berlin marathon and New York marathon take place later in the year, meaning the bulk of your training will take place over summer. As we saw in 2018, a freak heatwave can really make a difference to your training and it's important to stay safe when running in hot weather. Be sure to carry extra water and be flexible with your training. Listen to your body and adjust your speed accordingly, as running at 100% effort in soaring temperatures and blazing sunshine probably won't end well.
Nutrition and hydration
Any marathon runner will tell you that you could put in endless miles and countless training hours but it will all be for nothing if you don't crack your hydration and nutrition strategy. As we saw in London in 2018 when a woman fell into a coma after crossing the finish line, hydrating with only water can be potentially dangerous and it's important to replenish your electrolytes and sodium as well.
Drinking a sports drink and taking sodium supplements will combat this easily so make sure they are a part of your hydration and nutrition strategy. It's also important to be able to adjust your strategy for the weather on race day, as you could have been training in sub-zero temperatures but will need more water than you think on an unseasonably hot April day.
Finding what works for you
There is no one-size-fits-all hydration and nutrition plan; you will have to devise your own. Some people are fine with a few litres of water and some energy gels while others find that fuelling with real food is much more effective. You can even make your own energy gels and bars for endurance training so that you know exactly what's gone into them; especially effective for those with a sensitive stomach or a food intolerance.
Make sure you trial different things in your training to find what works for you so that there are no surprises on race day. It's also important to be as self-sufficient as possible once you have found what works for you, as not all races will have what you need at the aid stations.
What to eat during a marathon
Some of the best foods to eat during a long endurance event like a marathon include:
- Protein balls
- Peanut butter sandwiches
- Pretzels (good for sodium but can be very dry, especially if you’re dehydrated)
- Pickles and pickle juice
- Dried or fresh fruit
- Sugar cubes
- Energy gels
- Sports/electrolyte drink
Top Tip: If you take on a lot of energy gels and sugary drinks during training, brush your teeth as soon as you get home to protect against cavities and tooth loss due to the excessive sugar consumption.
Cross Training For Runners
Once you have your training plan in place, you need to make sure you are also doing effective cross training. Putting in a lot of miles is a given for marathon training, but in order to avoid injury and perform at your best you will also need to cross train.
Cross training for runners is any other type of training apart from running that will supplement and enhance your training. Some of the best types of cross training are strength training at the gym, swimming, and cycling. All of these are low impact sports which will give your joints a chance to rest after pounding the pavements for hours on end while simultaneously working your muscles and increasing your power and strength, all necessary for putting in a good performance on race day.
What to expect at your first marathon
As the big day draws near it is completely natural to start to feel nervous. You will be wanting to know what to expect at your first marathon so that it doesn't come as much of a shock. Here are some of the most common things you're likely to experience at your first marathon.
Long toilet queues
If you've done a lot of races you'll already know the frustrations of a couple of portable toilets trying to accommodate thousands of runners and this won't be any different at a major marathon. The key is to join the queue early and be patient. So long as you get there with plenty of time, you won't miss the start and the time you spend in the queue would just be time spent pacing back and forth in your starting pen anyway. A top tip is to take a small amount of toilet paper with you as there probably won't be any by the time you get to the front of the queue.
A busy start
The start of a marathon with thousands of runners is always going to be busy and it may take a while to cross the start line. At this point you will be feeling pretty anxious and nervous but also very excited. Take this time to make sure you have everything you need and in place ready to run. Make sure your running watch is ready to go and switch it on early to make sure it can find a GPS signal among all the people.
Setting off too fast
All the excitement of the start may well cause you to set off too fast. Stick to your pacing plan and keep an eye on your watch to help you stay on track. Don't be tempted to rush off with everyone else; keep calm and start sensibly so that you can enjoy the race.
Hitting the wall
This is one of the most common fears among marathon runners and for good reason. Hitting the wall can take the form of anything from feeling a little lightheaded to physically not being able to move. The key to not hitting the wall when running is to stick to your nutrition and hydration strategy and to stay as hydrated as possible.
Read race reports
If you want to be well prepared on what to expect for the particular marathon you are running, it's a great idea to read race reports from people who have been there, done it, and got the finisher's t-shirt.
Experiencing the best day of your life
Even if you're hobbling along with sore feet, painful joints, and no energy, when you hit that finish line it will all be forgotten and you will remember this as one of the best days of your life. Running a marathon is a huge accomplishment and all of the long training sessions, dedication, and compromise will be worth it when you cross that line. The elation you feel will be like nothing else.
Getting to the start line uninjured
One thing you will hear from a lot of people training for a marathon, whether it's their first or their 10th, is that getting to the start line uninjured is a big deal. It can be all too easy to over-train and end up with an injury that hinders your chances of performing at your best or even running at all. Some of the most common running injuries are caused by pushing yourself too hard and doing too much too soon, especially if you're new to running.
In order to stay injury-free, always listen to your body during training and don't underestimate the importance of rest. Some of the best ways to deal with running injuries are not to push through the pain, learn from your mistakes, and don't rush your comeback. Rest up and ease back into your training gently. Ideally, you shouldn't get injured at all when training for a marathon. So long as you eat well, train smart, and listen to your body, you should be good to go.
Organising with family and friends
Of course, for your big day you will want your family and friends to be there to support you. There's nothing worse than running along wondering where they are and when you'll see them, distracting you from your performance. Before the race, make sure you all agree where they will be standing to watch you so that you know when to expect them.
A top tip is to see them towards the end of the race when you're needing some extra encouragement. Not only will they encourage you towards the finish line, but knowing that you get to see them soon could keep you going when the race starts to get tough at the halfway point. We recommend Mile 20 as the optimum place to arrange to see your supporters.
If you haven't exercised in a long time, if you're overweight, or if you've never exercised at all, the prospect of joining a gym or going for a run can be overwhelming and just down right terrifying. We're here with top tips and advice for getting active as a complete beginner.
There's no better time than right now to change your life. If you've been thinking about getting started for a while but you've been putting it off or making excuses, you need to just start. There will always be a million reasons why you can't get out there, but it won't be until you've broken the ice that it becomes easier. Go ahead and join that gym or buy those running trainers.
Treating yourself to fresh activewear is a great way to get motivated and start you off in the right frame of mind. Having comfortable, proper gym tops rather than an old t-shirt and a stylish sports bra instead of your normal bra can be the difference between a terrible workout and a great one and will make you want to exercise so that you can show off your new fitness clothing!
You're already exercising more than you think
If you take your dog for walks or go walking at the weekend with your family, you have already made a great start! This is an easy base to improve upon, by making those dog walks longer and brisker, and by finding more challenging routes to walk at the weekend with your kids. If you take public transport to work, you perhaps have to walk to the station or from the bus stop to your office. Have confidence in yourself and make sure you know that mentally you're not going from complete scratch. This will make increasing your weekly exercise easier mentally.
Find a type of training you enjoy
There are so many ways to workout; you don't have to slog on a treadmill for hours or do some crazy manoeuvre that you saw someone else doing at the gym. Activities like yoga are very low impact and are a great way to build up your base fitness if you haven't moved in a while. Walking is also perfect as it's free and you can do it anywhere! If you do want to try running, you may benefit from group running as it takes the guess work out of it and will mean all you have to do is turn up and run. In the same light, there are many benefits of joining a running club such as companionship and making new friends.
Working out when you're overweight
It can seem very daunting to start exercising when you're overweight. If you're not ready to join a gym or hit the streets with a run, you can easily make a start in the comfort of your own home. Try a home workout that doesn't require any equipment and just uses body weight. By getting up and getting moving, you are making an excellent start.
When overweight, it's important not to put your joints under too much strain. Start with low impact movements like body weight squats, lunges, and sit ups. Go back to basics with a simple circuit training routine that gets your heart rate up without compromising your health and making you feel like your chest is going to explode!
If you are coming back from an injury or from having kids, you need to take it slow. There are lots of easy ways to exercise when you have kids, but getting back into it after giving birth can be a scary prospect. Take it slow and always listen to your body.
If you're looking to try a new sport, break it down into manageable chunks. Activities like cycling are much more accessible than you think and you don't need all the fancy gear to get out there. For something more complex like a triathlon, find a triathlon training plan for absolute beginners that you can follow which guides you through the training process and helps you understand what you need to do to succeed.
Make it enjoyable!
One of the biggest reasons why people give up on exercise is because they don't enjoy it. There is absolutely no reason why you need to be forcing yourself to go running or lift weights if you don't enjoy it. These days, there are unlimited ways to get fit from gym classes to dancing and it's all very accessible. There are some surprising ways to get fit like hula hooping and trampolining which are far more fun and enjoyable than pounding the pavements for mile after mile. If you enjoy your workout, you will be far more likely to continue the trend and stick to it.
The energy and excitement of making new year's resolutions and getting fit is well and truly burnt out and the gym is starting to empty out again. How can you stay motivated when all you want to do is melt into the sofa and eat? We're here to help. Follow these tips to boost your motivation when it feels like there's no hope.
1. Partner up
If you have someone to let down, you'll be less likely to flake. Having accountability means you have more of a reason to get to the gym and it will be more hassle to have to text your friend or personal trainer to say you're not going and then get an earful from then than to just go. Plus, you'll know that once you're there you'll have a great time because training with a buddy makes training more bearable.
2. Get changed
How many times have you been sat on the sofa watching TV after work telling yourself "I'll go in a minute" or "I'll go when this show is finished" and then it never happens? By getting changed into your activewear you're getting the ball rolling and getting into the right frame of mind to work out. Once you're changed into your sportswear you're already halfway there and will be much more ready to get out there and go train.
3. Take your gym gear to work
If you go to the gym straight from work, you won't have a chance to talk yourself out of it. If you pair this with point number 1 of partnering up and telling your friend you'll join them at the gym, you'll be well on your way to success. Get changed at work and go straight to the gym instead of going home first. It's much harder to gee yourself back up once you're home from work than if you continue the momentum from your day at the office.
4. Have a workout to look forward to
There's nothing worse than finishing a monotonous day at work and thinking about now having to go and run on a treadmill for half an hour while staring at a wall. By planning out a fun and exciting workout, you'll actually want to go to the gym and do it. Try circuit training or functional training to mix things up and talk to a personal trainer if you'd like to try something new like Olympic weightlifting or CrossFit. If you're dreading the workout, getting motivated can be impossible. Whereas if you're actually looking forward to it, exercising can be a joy instead of a chore. If you enjoy something like Zumba, sign up for a class! Group exercise can be a great way to stay motivated too.
5. Use the 10 second rule
If you find yourself making terrible excuses like "it's raining" or "I'm too tired" then use the 10 second rule. It's very simple: count to 10 and then go anyway! This will eliminate your mind telling you that you can't do it and 9 times out of 10 you'll find that you actually enjoy the workout and will be pleased that you went.
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While most people are putting away their bikinis and short shorts and getting the woolly knit out, for anyone who trains this means putting the vests away and getting the base layers out; winter training begins!
Transitioning from summer training when the days are longer and brighter, you can wear a vest and shorts, and generally feel more energetic to colder, darker nights when you would prefer to just go home to a hot meal and a blanket can be tough, so here are a few tips to help keep your training on track.
The saying "Failing to prepare is preparing to fail" is one of my favourites, because how true is that? Planning your week's training helps you stay on track. I ask my PT clients each week what their training schedule is for the week, then make a conscious effort to ask them each day how it went. It's all too easy to say that you'll go to the gym tomorrow and then skip the session. Make a weekly planner like mine below, set your alarms, and pack your bag the night before. Having something written down makes it real.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday S&C Legs S&C Back and Biceps Teach Spin Watt Bike Teach HIIT Long Run Rest Day Boxing Watt Bike Core Core Teach Spin Core Run Club Teach Spin S&C Upper Body
By planning your workouts, you are being accountable to yourself, because no one likes to see skipped workouts crossed off the calendar. Also, if you train with someone else you don’t want to let them down. Tell people what you are doing, and you’ll find they will encourage you more than letting you slip into the chunky knit!
Take the training inside
Used to running or cycling outside? There is no reason why you can’t keep your stamina and energy levels up during winter. The only time I don’t run outside is if it is raining, as due to injury I cannot chance slipping on a leaf. So the treadmill helps! At the gym where I work we also have a 'skill mill'. This is a self-propelled treadmill which is shaped like a banana. It is much more natural to run on as it replicates running outside. I mix it up by running intervals. By turning the resistance up to its highest, it replicates a prowler. My current plan is below:
- 5 mins warm up jog, halfway resistance
- 2 min sprint, low resistance
- 2 min prowler, heavy resistance
- Repeat x 10
- 5 min cool down walk
When it comes to cycling, this one is easy. I teach 3 spin classes a week, but also am a big fan of the Watt Bike. This feels more natural than an upright bike and you definitely get a big workout on it! There are workouts on the Watt Bike app, or I tend to log into my Zwift app and follow one of their plans.
Who doesn’t love shopping for sportswear? It’s the perfect excuse to get some winter kit to make you warmer and more visible outside. These are my winter activewear essentials:
Buff (for neck or ears)
Buff (I wear 2, one round my neck and one under my helmet)
Get a Personal Trainer
Think of the money you are saving by not sitting in the pub beer garden with a cider! You could be putting your beer money towards keeping you motivated during winter.
Most personal trainers sell sessions by the block which works out cheaper than individual sessions. I tend to run a 6-week kick start course just before Christmas which gets everyone into the mind frame of training and eating better before the festive period.
Speak to a trainer about what your goals are. They will keep you accountable and it is their job to keep you motivated! If you were to have 1 session a week it could cost you around the same as your week's worth of coffees that you grab on the way to work.
‘Summer bodies are made in the winter’
We've all heard it, but it is true! You might want to swap your water for a hot chocolate with marshmallows and cream, but think about your reason 'why’. As a personal trainer and nutritionist, I’m a believer in moderation. I don’t advise cutting anything out of your diet, unless it is detrimental to your health.
I tend to eat well during the week, but I always order a pizza on a Saturday night. My Christmas tipple? Baileys Irish Cream! I don’t deprive myself, but I factor it in when I am training and ensure I do an extra few squat jumps or an extra kilometre run. In the past, I have found that if I completely deprive myself, I get ‘hangry’ and start to resent everyone who is tucking into their selection boxes while I am trying to convince myself that this yogurt is equally as satisfying.
So if you want the chocolate bar, have it, if you want the glass of wine, have it. Just don’t talk yourself out of going to the gym to burn it off!
About the author: Emma Vincent is a personal trainer, fitness instructor, and Sundried ambassador.