Who does not know this? The good intensions have been affirmed several times, the equipment hangs unworn in the closet and the first little rain cloud is an excuse for you  not to tie the brand new shoes and just start moving.  Besides, it can be so easy to motivate yourself to a ‘‘good training run‘‘.

Variation

A good training run should be variable in any case. There are many possible approaches to force yourself to a training. If you are willing to maintain your long-term motivation, variation ist the magic word.

Things can be varied in different ways. Who always runs the same route in the same speed and at the same time of day stupidly, will not longer have fun on running. Unless your ‘‘intrinsic motivation‘‘(your motivation which derives from your own motives) is exorbitantly high.

It will be easier, if the ‘‘extrinsic motivation‘‘ ( your motivation which brings new impulses from the outside)is staken to help you.  This motivation can push your own motives. Following variables can be grossly altered:

-          Your route

-          Running time

-          Your speed

-          Breaks (length and point of time)

-          Day / Time

-          Technique

-          Group / alone

-          Terrain

-          Work of your arms while you run

-          Sections with coordinative exercises

These are not all possibilities which can help us to bring up more motivation. Creativity knows no bounds.

Set up  goals and reward yourself

Another point is the mutation of ‘‘ Set up goals and reward yourself‘‘.  Anyone who sets a goal and achieves it has earned a reward. Of course the choice of the goal should be realistic, but it should also contain certrain requirements. If you are, for example, preaparing for the distance of an half marathon you should remember  that you really want to achieve your goal. In this case the possibilities are endless.