5 tips to stay motivated during training

Training needs to be done regularly to be effective, but staying motivated can be tricky. Follow these five tips to boost your motivation and stay on track to reach your fitness goals.

It's difficult to stay motivated during training if you don't know what you are working toward.

• Keeping a clear long term goal in mind—running a marathon, climbing a mountain or reaching a healthy weight—can give you something to aim for.
• Along the way, you will need to set smaller goals that are more easily achievable, such as running in a 5K race, losing a few pounds or going hiking with your friends or family.
• Adjust your short-term goals to match your level of fitness at that point in time.

Tracking your training lets you know when you start slipping away from healthy habits. It also encourages you by letting you know when you're getting stronger and more fit.

• Keep a log of your training sessions to allow you to track milestones like personal records or weight loss.

• Mix things up by finding a new running route or changing your routine at the gym.
• If you need inspiration for exercises that will work different parts of your body, you could ask a personal trainer for advice.
• You could even consider taking a complete break from regular training and trying something different. For example, you could take time off from going to the gym and take boxing or jiu-jitsu classes instead.

When you reach a milestone, such as running five kilometres in under 30 minutes or being able to do 20 push-ups in a row, reward yourself.

• If you're trying to lose weight, stay away from food-based rewards. Instead, consider buying yourself a stylish new training outfit that you can wear to the gym with pride.

It's easier to stay motivated if you have a training buddy to compete with.

• Even friendly competitions can motivate you to train harder and set the bar higher.
• A training partner can support you through tough weeks and join in when you celebrate training milestones.
• You'll be less likely to skip a training session if you know you'll be letting somebody down.

Keeping up with your routine and staying motived is not always easy, but there are some fun and simple tricks that can help you stay on track and stick to your goals.