Jennifer Schmidt is Recreation Therapist, Functional Medicine Certified Health Coach and self-proclaimed "Mental Health Mentor." When consistent triathlon training didn't "cure" her depression and anxiety (as her education promised), Jennifer sought other answers and discovered the root of her mental illnesses were likely being amplified by her intense training regime.
As winter temperatures drop, motivation can plummet for runners who reluctantly turn to the “Dreadmill” rather than braving the cold. While treadmill running offers a break from the elements, the monotony of running in place can quickly feel uninspiring, leading many to skip workouts—or worse, abandon running altogether. So, how can you stay motivated to stick with indoor running this winter and keep your training on track?
The keys to consistent motivation
In order to have a consistent level of motivation, we need to consider 2 things: the benefits of the activity and our personal values. When we can consciously connect the benefits of running with our own personal values, our motivation will increase and stay that way, even when the conditions (aka the dreadmill) are not ideal.
Know the benefits of running
Whether you're a seasoned runner or just getting started, chances are you're acquainted with the benefits of running for your health, such as improved cardiovascular health, increased strength, and higher energy levels. Each runner also experiences their own more personal benefits, such as feeling connected to a community, stress reduction, or getting time in nature.
Connect to your personal values
You may not, however, have really considered your values. Many equate their morals with their values, but they are not the same thing. Personal values are phenomena that give you energy and get you excited. They might use the same language as morals (for example, kindness, honesty, family, love, growth, freedom, etc.), but rather than being things that society states will make you a good person, they are qualities that, when used, will light you up.
How to identify personal values
To reveal your own personal values you can take time to reflect on experiences in your life that have left you feeling energized and see if you can identify the common thread between these situations. Alternatively, a professional can help you identify your values by using assessments and therapeutic techniques (I do this with all of my runners and triathletes – let me help you!)
Once you're clear on your personal values and know what benefits you're seeking from your running, you can make connections between the two which will help to boost your motivation.
A real-life example
Let's use an example to help you see how this might work for you. Pamela runs primarily because she wants to keep her body strong as she ages. She's identified her top values as family, adventure, and growth. Pamela tries to talk herself into every treadmill running session by reminding herself of her goal to stay strong, but it doesn't seem to help. However, if she connects this goal with her values by also remembering that staying strong will help her to be able to be healthy for her family and play with her children and future grandchildren, allow her to be ready for epic summer adventures, and gives her a chance to see how strong she can get if she's consistent, now she's feeling more motivated! Not only that, if she consciously reflects on this deeper meaning before each indoor run, her motivation will be much more consistent in the long run (pun fully intended!)
Pamela could also take this a step further and reflect both during and after her run. While on the treadmill, she could be thinking about how different intervals are strengthening specific muscle fibres, and how that growth will fuel her exciting plan to run a marathon next summer. After her workout, she might make some notes for herself in a training journal about this session so she can look back later and see how far she's come, which connects with her value for growth.
Instead of thinking about how boring the treadmill is going to be and counting down the minutes while she's there, connecting the benefits and personal values gives Pamela something more exciting to focus on, which will drive her neurotransmitters (in this case, dopamine) to help her want to actually do the activity. It will also create a positive memory of the treadmill run that will leave her brain wanting more (aka making her motivated to run indoors again soon!)
The key here is to consciously make these connections regularly, as this is what will activate the neurobiology that drives you to have consistent motivation over time.
If staying motivated feels out of reach right now, there may be more going on than just a need for a mindset shift. I help runners like you find renewed energy and joy in both life and sport! Together, we’ll work from the inside out to support your body and mind, so you can feel your best and as a bonus, these strategies will enhance your performance too.
Ready to feel better and perform even better? Take just two minutes to let me know you’re interested. There’s no obligation just an easy step toward feeling like yourself again!
Jennifer Schmidt, Athlete Mental Health Mentor
Jennifer Schmidt is Recreation Therapist, Functional Medicine Certified Health Coach and self-proclaimed "Mental Health Mentor." When consistent triathlon training didn't "cure" her depression and anxiety (as her education promised), Jennifer sought other answers and discovered the root of her mental illnesses were likely being amplified by her intense training regime. Her personal mental health experience combined with her professional experience in psychiatry fuelled her to start Ignite Health Coaching and Wellness, where she mentors endurance athletes on creating a lifestyle for positive mental health while simultaneously unlocking their true athletic potential.
