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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