MARSHMALLOWS AND MOTIVATION
# 9to5
Challenge
There ’ s no better time to start training for your future running goals than now , and no better way than by joining the # 9To5Challenge , to unlock your fitness potential . – BY JEANNIE JORDAAN , 9TO5CHALLENGE COACH
Images : Courtesy Jeannie Jordaan
Running definitely gives you the biggest bang for your buck when it comes to calorie-burning , convenience , time efficiency and cost , and running is an easy , enjoyable way to fulfil multiple fitness goals . However , the biggest problem we face is that many people want immediate results , not in two months , let alone in six months ! The reality is that the journey to attaining permanent weight-loss , keeping yourself injury-free and building a solid base that will allow you to run year after year , takes time and patience .
In this regard we actually learn a valuable lesson from the famous Marshmallow experiment conducted by psychologist Walter Mischel in the 1960 ’ s . He gave a group of four-year-old children two choices : One marshmallow immediately , or two marshmallows if they were willing to wait 15 minutes . Predictably , some kids gobbled up the initial marshmallow in two seconds flat . Others tried to wait but couldn ’ t , but some were able to hold off long enough to receive the second marshmallow . Mischel then followed those kids into adulthood and found that those who had the discipline to wait often had more successful lives and careers .
So what does this have to do with attaining our running , health and weight-loss goals ? Quite a bit actually . New runners tend to be impatient and want quick results , so I try to tell that that they need two to three years of consistent training to even see what they ’ re going to be capable , and that most people who can run faster and further have been doing it for several years . The craving for instant gratification can lead to common rookie mistakes such as overtraining , injuries and burnout .
TO KEEP YOU GOING
For every newbie runner , the # 9to5Challenge offers the following to keep you on track and on top of your fitness goals :
1 . Realistic goals – Even those who don ’ t run often dream of conquering the ultimate running goal , a marathon or even an ultra-marathon , but joining the # 9to5Challenge will help you start with mastering a 5km and then work your way up the distances .
2 . Pacing yourself – Don ’ t put yourself at risk of injury or burnout by going too hard , or too far , too soon . While we encourage you to push the pace about once a week , we find that easier runs are a lot more beneficial for newbie runners .
3 . Deviation – Mileage is not the only goal in running , and in the # 9to5Challenge you will be taught to use pace and mileage variation to benefit your running .
SIGN UP TODAY ! The # 9to5Challenge takes non-runners to their first 5km race , and upwards , after just nine weeks ! To register or get more information , go to www . modernathlete . co . za / page / 9-to-5-challenge , or mail jeannie @ run925 . co . za . Also , more info at www . facebook . com / 9to5Challenge .
4 . Strength Training – With a little cross-training strength work , your body is less likely to break down , so in the # 9to5Challenge we focus on strength work and stretching that can be used to benefit not only your running , but your general wellbeing and body composition as well .
JEAN ’ S STORY
A great testament to the effectiveness of the # 9to5Challange is Jean Penhaligon , who had been running on her own but found it hard to stay motivated , until she signed up for the 2016 # 9to5Challange . She was determined to make running part of her lifestyle , and says the Challenge helped her do that
“ When a friend mentioned the # 9to5Challenge to me , the thought of getting together once a week with likeminded people , along with the chance to improve my running ability really took my interest ,” says Jean . “ Over the months not only has my love for the sport increased , but I am performing better than I ever thought possible . Running has become my “ go to ” when I ’ m stressed , tired or generally just unmotivated . Getting out there is the hardest part , but once I ’ m there I love it , and I feel amazing after a session .”
“ Looking back on this past year , I really feel that anything is possible . My goal has always been to do another half marathon , but the thought of going even further has now started crossing my mind . Of course , it really helps when we cross the finish line at the Finale of a # 9to5Challenge and have cupcakes and Champagne waiting for us to celebrate all we have achieved over the course of that challenge . More importantly , I have realised that I have more than just a coach and group of people that I now run with every Wednesday – I have true friends !”
At the end of the day , running can teach us a lot , whether you are brand new to running or have been lacing up for a couple of years . All you have to do is keep a little perspective , stay consistent and have some fun along the way . And that will be all the more attainable and enjoyable if you join the # 9to5Challenge .
Jean Penhaligon
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