Find Your Running Motivation

By Jeff Galloway
For Active.com

During the 1964 Olympic 10K race, I was inspired by Billy Mills. Mills, a Native American and an unknown in international distance races, launched a dramatic finishing "kick" down the final straight to win the gold medal.

I had met him earlier in the year and was impressed by his quiet strength. He didn't let the faster times of other athletes intimidate him. He trained hard for that moment, and he didn't give up. Many times when a run got boring, I would re-create his dramatic victory and use that inspiration. Eight years later, I was running in Mills's event in the Munich Olympics because I moved from last place in the mile to a second place at the finish at the Olympic Trials.

Whether you've run a marathon or struggle to cover a city block, you can use the inspiration of Olympians to improve your fitness and find a level of competition that's right for you. After I heard from more than 250,000 members of my Galloway training programs, running retreats, running schools or e-coach/consulting clients, I've come to understand that there is a competitive drive inside each of us--even those who deny it.

The secret is to use this motivational push without pushing too hard. If you aren't running much lately or have not been running fast, don't start too fast or go too far. Slow and gentle running with walk breaks can make you feel good while reducing the chance of aches, pains and injury.

If you're coming off the couch, gradually increase to three runs a week (runs every other day) to 30 minutes each. To avoid injuries, use my run-walk-run method, available at www.jeffgalloway.com. Avoid huffing and puffing on these runs--even at the end--and take walk breaks from the first minute.

When you can run (and walk) comfortably for 30 minutes on three weekly runs, increase the distance of one run a week by half a mile. This long run should be one to two minutes slower than the other runs, with more walk breaks. There is an excellent reality check called the "magic mile" at www.jeffgalloway.com. Follow the instructions and set a realistic pace for your current level of conditioning. It's always better to go slower on a given day.

When you feel comfortable running a distance of four miles, you're ready to enter your first 5K. During your first competitive season, 5K races are a perfect distance. Don't try to set the world record. Line up at the back, and run the first mile at training pace. If you feel good during the second mile, you could move through the crowd by slightly increasing the pace. If you are still feeling good at the end of mile two, pick up the pace and you'll pass other runners while feeling strong. Don't sprint at any time as this produces a lot of injuries.

Get a log book and write down your finish time, the times at each mile mark, your strategy, mistakes and what you would do next time. Feel free to add any other notes as you get into this competitive mode of your life. It doesn't matter where you finished in the race, you can do better. The notes from your race can help you make adjustments and improve. Many runners use my "Training Journal," which is also available on my website. The night before each race, read your log book. Look at the suggestions for improvement and other items to set up your strategy.

During each race, line up a little closer to the start. Look for runners you've seen in other races who run at your pace. It's nice to chat with them at the start. Run on one side of the road. When it's time for a walk break, move over to the side and walk. Most of the runners I've coached take a walk break at least every mile, even in a 5K.

There's a "race day" suggestion sheet in most of my books, especially in "5K/10K, Testing Yourself and Half Marathon." After several races, you will find ways of fine-tuning this to your needs. Most people run their fastest times when they run the first mile a little slower. This saves resources for the last mile when it counts--just as Billy Mills discovered.