3 Tips for Reaching Your Fitness Goals That Have Nothing to Do With Exercise, According to a Pro Athlete

Obiri, who races for attire and shoe firm On, picked up steam in 2024, regardless of some minor accidents, with one other win on the Boston Marathon after which a bronze medal within the marathon on the Paris Olympic Video games. Most not too long ago, Obiri positioned second on the 2024 New York Metropolis Marathon, which came about on November 3.

“It’s been an extremely lengthy yr,” Obiri tells Effectively+Good. “Racing three main marathons has not been a straightforward stroll within the park, however I’m so grateful to my supportive followers, On, and my household, who’ve propelled me to go that further mile.”

Obiri, who grew up in Kenya however now lives together with her husband and 9-year-old daughter in Longmont, Colorado, appears to have her system for locating success nailed down. And although Obiri achieves a lot of her objectives by intense operating exercises that make her speedy, a few of her most essential coaching includes little to no motion in any respect.

Right here, Obiri shares her suggestions for locating success in operating —that you should use for any athletic aim—that you may apply proper in your individual house.

1. She finds intrinsic motivation

Whereas incomes a shiny finisher’s medal or new private greatest time at a race or competitors is flashy and gratifying, many elite athletes say it’s the folks concerned within the technique of being profitable which are the true reward. That is known as intrinsic motivation, and it means motivation that comes from inside.

Different examples of intrinsic motivation could possibly be wanting to seek out your bodily and psychological limits, having fun with time with a particular neighborhood, or making an attempt a brand new sport. For Obiri, the final word intrinsic motivation comes from wanting to point out her younger daughter all that is potential.

“As a mother, I want to point out my daughter that something is feasible with willpower and exhausting work, and to understand what the long run has in retailer for her,” Obiri says. “I do know I’ve that duty, and I have to work exhausting to provide her one of the best life.”

To search out your individual intrinsic motivation, take into consideration or jot down the explanations you signed up for a race or competitors initially—it most likely wasn’t due to the medal on the finish. Slightly, you most likely signed as much as go after a brand new problem or to pursue a enjoyable journey with a pal. Concentrate on these intangible, however essential, elements of your individual athletic journey to remain motivated to pursue your objectives.

2. She practices self-confidence

Whether or not you are coaching to win or just to complete a race, self-confidence is a key part of each reaching your objectives and feeling good in the course of the pursuit of them.

Obiri heads into each race with heightened self-confidence that she’s fostered by constant coaching, help from her neighborhood, and taking good care of herself. When she hits the beginning line of a marathon, she has no doubts about her capability to execute her objectives.

“I consider in myself. I do know I’m one of the best [I can be], and I give my all in coaching and whereas competing,” Obiri says. “Secondly, I do know that [during a race], it’s now or by no means—I consider [a race is] my time to make the most of all alternatives round me to succeed.”

Even when you’re pursuing an athletic problem that you simply’ve by no means accomplished earlier than, you may nonetheless method that aim with confidence. These are just a few methods to construct self-confidence as you pursue a aim:

• Comply with a coaching plan and be in step with it. Stacking consistency over time offers you the arrogance that you may attain your aim.
• Hold a journal of your successes on the journey to your aim. Word what you’re doing nicely, what you may enhance upon, and the way you’ll take steps to make these enhancements. (Try a few of our favourite intention-setting journals!)
• Speak to your self the way in which you’d discuss to a pal, which is to say, with encouragement. It’s okay to really feel annoyed every now and then once more as you pursue a aim, however keep in mind that optimistic self-talk has a big effect in your total motivation and self-confidence. Establish some optimistic self-talk phrases or mantras you should use when the going will get powerful.

3. She prioritizes energetic restoration

Though Obiri builds her velocity and endurance by operating and power exercises, her physique must recuperate in between classes so she will return to the street feeling refreshed as quickly as potential. When Obiri is resting, she isn’t lazing on the sofa (though that may be type of complete relaxation and rest!). She’s working towards “energetic restoration.”

Lively restoration includes mild actions that promote higher flexibility, core power, blood move, and psychological wellness, amongst different issues. Examples embody yoga, foam rolling, bodily remedy workout routines, a chilly plunge, or a visit to the sauna.

“Restoration is a part of my coaching—I attempt to recuperate naturally and actively as a lot as potential,” Obiri says. “Each time I’m not coaching, I spend my free time resting at house, sitting within the sauna, foam rolling, or utilizing a pulse curler not less than twice every week.”

Regardless of your degree of operating capability or athleticism, all our bodies want some TLC frequently. Remember to incorporate foam rolling, mobility, mild power work, or yoga on a constant foundation. Your physique and thoughts will thanks, and also you’ll be extra prone to pursue your aim feeling wholesome and excited alongside the way in which.