Getting Out Of An Exercise Rut
Personally, I find habits and patterning helpful when trying to shift my habits to a more productive and healthy lifestyle. Sometimes I push myself too hard, and then need to take a break from the intense schedule I have created for myself. This past winter, I took a break from running. I didn’t really run or do much exercise except once a week conditioning for about 8-10 months. Getting back into it took me a bit, but once I flicked the mental switch, I was able to lock in and feel results. My energy has been so much better, along with my sleep, my skin, my mental health, etc. In this blog, I thought I would share some useful tools and habits I utilize when trying to get back on track.
START SMALL.
Whenever I got back to exercise I start with running. I run for about 5-10 minutes, turn around and run home. I start very small because I find if I push myself too much too early, too quickly, I end up with aches and pains that can get me off track. An injury can heal quickly sometimes, but even a few days off my new schedule can send me right off track. I feel like when I go back to running, any little excuse and I am back on the couch or back sleeping in (I prefer to run in the early morning). By starting very small, in an almost insignificant way I can reap the benefits without the risk of getting off track. It also feels very digestible and easy to achieve when the exercise is small but frequent.
START DAILY.
I find that if I start exercising every day, even if it is just a little bit, I start feeling the benefits of regular exercise without the soreness. It’s like getting more of the good with less of the bad. The mental clarity, the physical energy, the mood enhancement all goes a long way to keep me on track. I’m motivated to exercise because I am feeling small increments of improvement, enough to notice and to use as a carrot keeping me going. It may seem daunting to make time every single day for movement, but once you crack that schedule, you will want more and more because you will notice the changes within.
HIT A FEW CATEGORIES.
I try not to just add exercise to my new schedule. I like to drink more water as well. I find that if I bring cold water to work and keep a tumbler around with a straw to keep it accessible and cold, I will drink more water throughout the day. By the end of the day, I am feeling better, my tissue is moving better, my skin isn’t as dry, and I just feel better overall. Feeling well hydrated allows you to be ready for exercise and less likely to skip out on a workout. I also try to add in more healthy foods when I start back exercising. For me, I have been cold pressing juice (carrot, celery, orange, and spinach). This added bit of health in my day really makes me feel good (and my skin glow). I also keep healthy, protein heavy snacks on hand. I’ve been enjoying salt free nuts, and a simple shake made of vegetable based protein (usually chocolate flavoured), but I add Smart Buds for that healthy kick of psyllium fibre. I love eating shrimp so I like to balance that with fibre to help maintain my low cholesterol levels. I am not a dietician or a naturopath, but I do know small choices do add up!
USE MOTIVATION.
Sometimes I wake up and I just don’t feel motivated or excited for my run. For this issue, I try to have a podcast or a playlist that I’m excited to listen to. Whether its a new album out by Ariana, or it’s a podcast with one of my favourite Drag Race contestants on it, having something entertaining to look forward to and to listen to while running helps me look forward to my run. I know that once I start, the endorphins and endocannaboids will take over and keep me going, but on early mornings when I’m feeling extra stiff and a little under rested, my excitement to listen to a podcast will be that extra bit that tips me over from rolling over in bed to getting out and getting on the road. Find a podcast with a lot of backlogged episodes and you will be set for a few months if not a year!
BE COMFORTABLE.
For me, sometimes any little excuse is a reason not to run. One thing that helps me stay focussed is actually comfort. First, I prefer my Clifton shoes by Hoka. They provide so much stability and cushioning that I know my ankles and feet will feel great running in these shoes. Next, I love a custom orthotic. I find a custom plaster casting leads to a great product that supports my feet and body from the bottom up. I’m also big on high quality, sports clothing. I love my Lululemon shorts, pants, t shirts, and long sleeves. Layering keeps me warm but allows me to take off a long sleeve in the middle of my run if I’m overheating. The seams and the fabric keep me cool and comfortable with minimal scratching or sweating. I also love a run belt that allows me to carry my iPhone and keys without them bothering me during my run. I will also utilize Glide for foot blisters and running stickers to prevent chaffing on my chest. These things sounds small but they add up. The more discomfort I am experiencing the more likely I will find an excuse not to go for a run.
Hopefully some of these tips will resonate with your internal motivators to keep you on track once you decide to get back to exercising. I always say, ‘set yourself up for success’. Getting out every day can be challenging enough, you don’t want anything to get in your way that could have been easily avoided. Just remember, you can do it and I believe in you!
