We all have those moments where we don’t have the motivation to get up and do some exercise. There are many ways to motivate yourself to exercise, but here are a few that may work for you.

• Make some goals. Making small achievable goals is a great way to motivate yourself, make sure they are all realistic and attainable for you.
• When you don’t feel like going to a training session, just try and think about how great you will feel after a workout. Try and think about all of those great benefits of exercise to motivate you to get out the door.
• Treat exercise as time for you. We are all busy people, with work, study and families to take care of. So it is important that you prioritise exercise as ’you’ time.
• Exercise is a great form of stress relief, so before or after a long day at work, get out and do some exercise to clear your head.
• Exercising in a group or with friends is a great motivator. Treat exercise as a social outing and find a workout partner.
• Writing a diary. Recording your exercise and food habits is a great way to remind yourself of your goals and also to keep track of your progress.
• Sign up for a fun run or a race. Signing up will motivate you to train.
• Spend some money on some new running shoes or clothes, you will be surprised how motivated you will be to get out there and show them off.

Energy foods for running

The body requires fuel to be able to exercise. The type of food you eat before you go running may have an impact on your performance. You need to ensure you’re having the right balance of carbohydrates and protein.

The body needs complex carbohydrates, such as vegetables, fruit, whole grains and beans as a long lasting energy source. These complex carbs have a low glycaemic index (GI) which means that they take longer to digest, making you feel fuller for longer. Bananas contain carbohydrates and potassium and can provide a great boost of energy before a run. These complex carbohydrates provide the body with the right energy to fuel your working muscles.

Carbohydrates, which we should avoid, are known as simple carbs and are found in white bread, pasta, pancakes, white rice, baked goods and processed foods.

Running shoes - What’s the difference?

Choosing the right type of running shoe depends on the shape of your foot and your walking style. A knowledgeable salesperson at a speciality running shoe store can help you find the right running shoe by analysing your foot and running style. But you can also figure out what type of foot you have on your own by making footprints in the sand or standing on paper with wet feet.

• Generally there are three different types of feet: Flat Feet — individuals with flat feet don’t have any arch, the bottom of the foot from heels to toes is flat. If you’re flat footed, you most likely an over pronator, which means that your feet roll inwards when you run. In this case you need to look for a running shoe that maintains your stability; some flat footed runner may also require orthotics or arch supports to correct any major issues.
• High-arched feet — individuals with high-arched feet have a clear, defined footprint which makes the middle of your foot look skinny. If you have high arches, you most likely supinate, which means your feet roll outwards when you run. You need to look for flexible running shoes that absorb shock and have a soft midsole.
• Neutral feet — Any other type of footprint is most likely a neutral or normal foot. This is the most common type of footprint and the least prone to injury proving you’re wearing a decent shoe. Any type of running shoe is generally fine for this type of foot.

Running Technique

Developing a good running technique is essential when beginning any sort of running program. A good technique can help you be efficient, faster and mean less stress on the body and reduced injury.

• How you hold your head when you’re running is the most important factor as this determines your overall posture. Your head should be upright, looking ahead instead of down at your feet.
• Keeping your spine and neck straight will always keep your posture in alignment and assist with developing a good breathing pattern. Your shoulders should be loose and relaxed while you run and, as you begin to tire, make sure they don’t pull up towards your ears. Shake them out to release any tension.
• Your arms are also an important tool when you’re running; your arm swing works in conjunction with your leg stride to drive you forward. Your arms are highly efficient in assisting you to run across tough terrain (sand) and up hills. The arms should swing forward and back and not across your body. Try and focus on not clenching your fists and just running with your fingers relaxed.
• Your torso should, like your head, remain upright; focus on ’running tall’, this position will promote optimal lung capacity.
• Your hip area is the body’s centre of gravity, running with your hips relatively balanced is the key to remaining stable and balanced.
• Your legs are the most important part of the body when developing your optimal stride length. When you’re running, focus on lifting the knees to optimise your stride length. This is the distance you cover between two successive placements of the same foot. You also need to make sure the knees are slightly bent when landing to reduce impact at the knees.
• And finally, the placement of your feet is important in maintaining a fluid motion and a forceful push off. You should aim to land with your heel and midfoot and then roll through to push off at the ball of your foot.
• As you are warming up, adopt a light jog to warm the muscles up and increase blood flow to your working muscles. This technique is almost like a shuffle and should require much less energy than a proper running technique.

Breathing patterns

Good breathing habits are essential when you are running. Oxygen is what our muscles require to convert stored fuels into usable energy for our bodies, so it is essential that you maintain your oxygen uptake so your body can burn glycogen. Developing a breathing pattern may be the hardest thing to master when you begin to run, so be patient and focus on this when you first begin.

• When you begin to run, your body is attempting to move from a steady state to an exercise state. So those first few minutes when you begin to run will be the hardest as your body is adapting; your ventilation rate is increasing in order to get oxygen to your working muscles. After about 4-6 minutes, your ventilation rate will increase to the point where it matches the demand for oxygen supply; this means you have reached an exercise state. So persevere through the first 5 minutes of running until your breathing plateaus.
• Studies have shown that the majority of us breathe through the nose at rest and we switch to oral breathing as our ventilation increases when we exercise. This occurs when our ventilation is about 35 litres per minute or 55-65% of our peak aerobic power. So in short breathing through your mouth when you’re running is great, this is the pathway of least resistance when trying to get oxygen to your lungs and to your working muscles.

The most important thing is that you should focus on getting a consistent breathing pattern when you are running; so try taking two foot strikes to a breath. Keep practising and eventually you will find a pattern that works for you.

Warm up and cool down

Starting off with a warm up and finishing with a cool down is an important routine that should be completed in each training session.

• A good warm up ensures that sufficient blood and oxygen are being pumped to your muscles. A warm up also increases a body temperature and our muscle temperature ensuring your muscles are prepared for optimal flexibility and efficiency. You should never start stretching cold muscles, so go for a light jog to warm them up and proceed with some dynamic stretching (leg swings, arm swings, core twists, etc.). Make sure you never bounce when you’re stretching, this leads to injuries. If you’re getting straight into your run, make sure you start nice and slow so your muscles have a chance to warm up.
• Just as important is a cool down, which keeps the blood flowing to your muscles. You should never stop abruptly since this can cause dizziness as your heart rate drops too quickly. Always take the time to go for a slow jog or a walk when finishing your run.