Aspiration and Inspiration: Motivation in Your Fitness Journey, Even in the Off Season
You trained hard for the event you had circled on your calendar. Now, the event is over and the off season has begun. I hope you can soak in all that you have accomplished and reflect on the hard work you put into making that goal happen.
In the northern hemisphere, the off-season for endurance sports is here. Are you somebody whose training motivation stays high, or does that motivation seem to plummet when your race is done? Either way, knowing where your motivation comes from may help you hone or find the consistency you want.
In the world of sports, coaches often talk about the difference between aspiration and inspiration.
Aspiring athletes are driven by internal goals. They strive to be the best version of themselves, regardless of external validation.
Inspired athletes are motivated by external factors like praise, awards, or the desire to impress others.
While both types of motivation can be helpful, aspiring athletes tend to have a more sustainable approach to training. They're more likely to show up, put in the work, and make consistent progress. The points below include both internal and external motivation.
How to Boost Your Motivation
Set Realistic Goals: Set a goal that will make you work, but is achievable. When setting the goals, explore what tools, opportunities, skills and supports you will need. No goal is achieved without the support of others, and when things get rough, you can remind yourself that there will be difficult days. If this goal was easy, you would have already done it! In goal setting, you can use the decision matrix found here. It will help you identify the pros and cons of both doing and not doing the activity.
Find Your Why: Connect with your deeper reasons for exercising. Is it to improve your health, reduce stress, or boost your mood? The “why” is what will get you out of bed on the days where motivation is lacking. The why can also remind you that you don’t need to feel motivated, to go for a run, you just have to run. If your “why” is to challenge yourself, and be physically fit, sitting on the couch when it is not a rest day and you are not sick or injured, will not help you achieve that why.
Visualize Success: Imagine yourself achieving your goals. This can help you stay motivated and focused. Visualization, or imagery is a powerful tool. It helps us rehearse an action, or series of actions before they happen. Visualization can use all of your senses. As the name implies, visualize or see yourself doing the actions. If you are visualizing going for a pool swim, see yourself getting your bathing suit, putting it on.With your other senses imagine the sounds or smells you will experience, can you imagine the smell of the chlorine. Imagine the feel of jumping into the water, imagine the feel of the swim stroke. Imagine the emotions you will have after completing the workout.
Create a Supportive Environment: Surround yourself with like-minded people who can encourage and inspire you. This community is vitally important. It is through community that we feel connected and grow. It is also community that may get us out the door on cold and rainy days. This community can be a coach, it can be a running club, it can be a FB group.
Reward Yourself: Celebrate your achievements, no matter how small. Take a look back on your season. Celebrate what you have accomplished. Reflect on what went well and what you want to improve on. Take those lessons to motivate you for this upcoming season. The celebration does not have to happen only at the end of the season, or after a key race. You can look back every day. Look at what you achieved. Remind yourself of the positive things you did that day. Heck, even in the moments celebrate yourself. When you are out for that ride, grinding up the hill, celebrate being out there. Remember every day you can find joy, awe and wonder. Everyday you can find gratitude.
Remember, motivation isn't always constant. It's okay to have off days. The key is to find ways to rekindle your passion and get back on track. By understanding the difference between aspiration and inspiration, you can tap into your inner drive and make exercise a lifelong habit.
Do you have any specific tips or tricks to stay motivated? Share your thoughts in the comments below!
