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Four Strategies that Build Lasting Motivation (and How to Use Them to Achieve Your Goals)

Four Strategies that Build Lasting Motivation (and How to Use Them to Achieve Your Goals)
Related:  Procrastination/Motivationrunning

How to Get Anything Done Let’s say you had a baby. Congratulations! Your baby is the best human ever! You love your baby. You celebrate as it starts to crawl. Then, one day, the baby stands up on her own. One evening, you and your partner are on the carpet playing with your baby. Your child lurches forward. Then, CLUNK. “Awwwww,” you say. “Damn,” your partner says. “Well, I guess that’s it. “Oh well,” you say. You hang up the phone. Get the idea? And yet, how many of us act like this with our own small beginnings? Your project or your dream or your creation or your goal is your baby. The Best Way to Take Action: Baby Steps Every big project or big goal can be broken down into baby steps. - Years and years of built up clutter get sorted and thrown away one drawer at a time. - Years and years of reckless eating and unhealthy habits get shifted one work-out at a time. - A song gets written in fits and starts. - A blogger builds her audience one post at a time, one link at a time. That’s how it works. Actually, no.

Jump In... to Cross-Training Sometimes, it's what you do when you're not running that can give your training an edge. That's the case with cross-training. A weekly nonrunning workout gives your muscles and joints a break from pounding the pavement while producing specific benefits that carry over to your running. While you can get a good cross-training workout from many activities, some exercises are particularly useful in helping you achieve certain running goals. To Train Hard Try Pool Running If you're focused on an ambitious goal, you might be eager to take on extra training miles. Wear a pool belt to help keep you afloat and vertical in the deep end of the pool. To Nail a PR Try Weights Sure, there's no substitute for traditional running speedwork. If you are new to resistance training, start with a light weight, one that allows you to do about 12 reps of your chosen exercise comfortably. To Finish Strong Try Rowing In the last miles of a long run or race, many runners can't seem to hold themselves upright.

How to get started with anything There is a funny thing about getting started. It’s that for the most part I believed, it is the hard part. When really, the hardest part and also, much more important part is to keep going. In Andrew Warner’s guide on getting started with video interviews, he said: I don’t want you doubting yourself or procrastinating after your first interview. “If only I could bring the courage to get this thing started, things will slot into place.“ This was my thinking. The one quote I keep coming back to is this: Motivation is what gets you started, habit is what keeps you going. – unknown You need to craft the way you get started carefully, so you can keep going and turn it into a habit. How I got started with Buffer – The Joel way I am sure you know this. Buffer was live for about 1 month and had around 110 users. What Joel suggested, was that I would spend 30 minutes per day, monitoring the Buffer Twitter account. And that was it. And from there things started to kick off.

Running Efficiently Speed is for sprinters.NEW CW: Speed training helps everyone. Think back on your past week of running. How much of it was at a brisk, saber-tooth–eluding clip? Today's top runners do as much as 20 percent of their training at speeds faster than race pace. This conditions the fast-twitch muscle fibers that are seldom recruited during slower running. Speed training also makes you ripped. You burn more calories, because, simply, it takes more energy to run hard. The Ladder Do this workout at a running track. 1. OLD CW: Run up hills, then jog back down. OLD CW: Strength makes you faster. Researchers at the University of Jyväskylä, in Finland, found that runners who replaced a third of their weekly running with plyometrics improved their 5-K race times by roughly 3 percent, while a control group saw no improvement. Split Squat Leap Stand with your left foot half a step ahead of your right foot, your hands at your sides. OLD CW: Make every run count. The reason? OLD CW: Stick to your plan.

20 Procrastination Hacks This post was written by Leo Babauta of I’m going to take a wild leap and suggest that procrastination is a problem that plagues even the best of us. Yes, even Scott Young must procrastinate once in awhile. I surely do. But even though I procrastinate, I find ways to get a lot done. This post, for example, was written as a means of putting off a more urgent article that I need to write by the end of today. Please note that I do not suggest that you do all of these — that’s an overwhelming task that would certainly be pushed back endlessly. Form a Do It Now habit. Bonus hack: Procrascipline. Read more posts by Leo Babauta at Zen Habits, including popular ones on Double Your Productivity, keeping your inbox empty, clearing your desk, becoming an early riser, and the Top 20 Motivation Hacks. This website is supported, in part, by affiliate arrangements (usually Amazon). Debate is fine, flaming is not.

Three Simple Ways to Improve Running Efficiency I’ve been running for about two years now, and I want to improve my running efficiency. I follow a program that has plenty of variety (tempo, hills, long run, cycling), but I’d love to know what I can do to improve. Thanks a bunch! ~Jacklyn Excellent question, Jacklyn, and one that shows you're a wise runner. Here are three simple ways to improve your running efficiency. Get Strong. For example, prolonged sitting can cause the glute medius on both sides to weaken or shut off, causing instability and lateral shifting in the hips. The key is to not only include the typical functional multi-joint exercises for runners (squats, lunges), but to also include the more simple exercises (like the clam) that might not seem like they’re doing much but are helping you activate and strengthen a weak, inactive muscle. You can also find the IronStrength Workout for runners here or download my free Strength Workout for Runners for your smart phone here. Get your power on. Improve your stride rate.

Procrastination News, Videos, Reviews and Gossip - Lifehacker In a monthly mentor call this afternoon, my coach said, "Press pause...longer." Last winter, Daniel Kraft ( ) was teaching at Singularity University. His comment to "dive deeper in to the problem" has stuck with me over the past few months. It seems that the three "issues" listed here - Boredom, Distraction, and Procrastination - might actually get in the way of this deep thinking: BOREDOM: a tendency to actually stew in how boring things are. DISTRACTION: sure, there's a pause, as I click the home button on my iPhone to launch another social media app. PROCRASTINATION: as any longevity thinker will tell you - Aubrey DeGrey is my go-to guy for this kind of mindset - we have a tendency to think "too much" will happen in the short term, and "not enough" will happen in the long term. Thorin, I sure appreciate you spending some time in collecting these studies and putting the comments around them.

Hal Higdon Training Programs Marathon Training Guide - Novice 2 HERE IS MY NOVICE 2 PROGRAM, a slight step upwards in difficulty from Novice 1. It is designed for people with some background as a runner, whether or not they have run a marathon before. Novice 2 is nearly identical to Novice 1, but there are some differences, mainly: 1) You do pace runs on Wednesdays, and 2) the mileage is somewhat higher. Long runs: The key to the program is the long run on weekends, which builds from 8 miles in Week 1 to 20 miles in the climactic Week 15. Run slow: For experienced marathoners, I recommend that runners do their long runs anywhere from 30 to 90 seconds or more per mile slower than their marathon pace. Walking breaks: Walking is a perfectly acceptable strategy in trying to finish a marathon. Cross-training: Sundays in this training program are devoted to cross-training. Strength Training: A frequently asked question is: "Should I add strength training to my marathon program?" Race Pace: What do I mean by "race pace?"

How To Get Guaranteed Results and Why You Dont ShipBen's Blog Getting guaranteed results in just about anything can be very easy… Never hit “publish” on the blog post you’re unsure of. Never launch your start-up. Never finish writing a book. Never read another book after school. Never create anything. Never put 100% into anything. Never do anything without permission. Never take initiative. Never do anything that makes you uncomfortable. Never take full responsibility so you have an alibi. Never stop dreaming that your big break is around the corner when you haven’t taken a single step toward that goal today. Never have a goal. Never ship. The results are guaranteed – nothing. Most people prefer doing nothing. I had a open-ended temp job where I did data entry for 9 months! Why Don’t You Ship? This: I spent around one or two years writing a book. and Granted, there are only 2 negative reviews and 39 positive reviews on Amazon right now, but this is what stops people from shipping. It’s very likely that some people won’t enjoy your work. The alternative?

Run Your Best Doubles I thought running twice a day was hard enough—until I started training with coach Matt Centrowitz Sr. back in 2002. Every Thursday, his group ran a tempo in the a.m. and a track or hill workout in the p.m. "Super doubles" helped us practice running fast on tired legs. Build Your Base Centro started me off with easy 20-minute morning runs two or three times a week on quality days that gradually built to 40 minutes. Run Tempo in the A.M. Hit Race Pace in the P.M. Add Doubles to 26.2 Training Another version of the double has marathoners combining two long sessions on a single day, building endurance without incurring the fatigue of a single long marathon-pace run—what Ryan Hall's new coach, Renato Canova, calls "special blocks."

» Top 20 Motivation Hacks – An Overview By Leo Babauta This article is a list of tips and tricks that, if used in combination, are a nearly sure way to achieve your goals. Achieving goals is not a matter of having “discipline”. It’s a matter of motivating yourself, and keeping your focus on your goal. Follow these tips, or any combination of them that works for you, and you should have the motivation and focus you need. Here they are: 1. Now, you will have some bad marks on your chart. 2. Well, a great motivator that I’ve learned is that when you have so much energy at the beginning of a program, and want to go all out — HOLD BACK. 3. Each time I joined a forum, it helped keep me on track. 4. Find a magazine photo or a picture online and post it somewhere where you can see it not only daily, but hourly if possible. 5. 6. I have a rule (not an original one) that I just have to put on my running shoes and close the door behind me. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.

10 Boredom-Busting Treadmill Workouts: Workouts The treadmill is the first place many people head when entering (or re-entering) a gym, says Andia Winslow, a personal trainer and sports performance coach at The Sports Center at Chelsea Piers in New York City. "Too often, though, their mind is elsewhere — and speed, incline and overall intensity is far too low to affect major metabolic change," she says. This routine keeps you engaged in the workout while gradually increasing intensity — no texting while trotting here!