For my first Fitness Friday post, I want to share my strategies for breaking out of a fitness rut. Whether it’s injury, boredom or general workout apathy, we all fall into ruts from time to time with our fitness efforts. Regardless of how you get there, it’s important to have a game plan for breaking out of it and getting back to work.
Right now, I’m coming off of the third major running-induced injury I’ve had this year (despite the injuries, it’s been a great year for marathoning–I ran the Disney Goofy Challenge in January, the Boston Marathon in April and the Chicago Marathon in October). For me, breaking out of this current rut will be more about getting active again and less about needing to change up my routine. The following strategies work in both situations:
Baby Steps
Setting yourself up for success from the beginning is a key part of truly breaking out of a rut. Therefore, baby steps are in order: Start small and add more (distance, minutes, weight, poses, etc) gradually over time.
For me, I have my eyes set on running another 50-miler at the end of May. But it’s not like I’m going to go out tomorrow and run 25 miles; I’ll be happy with 3! I’ll be focusing on adding mileage slowly and methodically and doing so will help stave off any future injuries.
Shake it Up
Doing the same old thing over and over isn’t a recipe for fitness success no matter what your sport or interest may be. After all, hasn’t it been noted that the definition of insanity is doing the same thing over & over and expecting a different result? To completely bust through a rut, it’s sometimes necessary to shake things up; to try something new.
Whether it’s cross-training or new fitness classes, weights or laps in the pool, throwing new activities into the mix is a great way to re-charge your fitness spirits and efforts. I’ll be adding in some P90x and taking part in an interesting mix of workouts by a new, local running club.
Write it Down
Just like you may write down your professional or financial goals, setting fitness goals is an important part of maintaining your motivation and keeping yourself out of another rut. The caveat? Your goal(s) need(s) to be specific, attainable and practical/realistic for your situation. Fitness goals are a tangible, quantifiable way to chart your progress.
My fitness goals will include building my mileage base again, maintaining a core strengthening routine and incorporating some cross-training (most likely biking to/from work again).
Partner Up
You don’t need to shell out hundreds on a personal trainer to keep yourself accountable and motivated. You can simply reach out to a friend, neighbor or family member to become your fitness buddy. While you don’t necessarily have to work out together, you should make it a priority to check in with each other at least weekly. During these check-ins, you can discuss your progress, vent about any aches/pains, chart your course for the next week and generally just be supportive/supported in your endeavors. Definitely a win-win situation!
I’ll be partnering up with my BF–we have different fitness interests (he loves volleyball, I’m a runner), but we have common goals of wanting to be fit, strong, healthy and ready for the next fitness challenge.
How do you break out of a fitness rut? Please share your tips and strategies!
Photo credit: Dru Bloomfield