maintaining motivation when starting to exercise?

So.... when are the endorphins that I hear about suppose to kick?

I started the couch to 5 km challenge and lasted all of.... 3 sessions. I missed one day... that became 2 days, that became 3 and never did it again. So I thought that maybe if I did it everyday that I could maintain it a bit better, I wouldn't keep putting it off. It's only for 1/2 hr every day.

So I started on Sunday and did it again on Monday and really hated it yesturday... really struggled to get through it. So of course I found an excuse not to do it today.

I have 20+ kgs to loose and I find at the moment I don't have any motivation to do anything, I would happily sit on the lounge all day every day so I figured part of the problem was being overwieght and not having any energy. This running thing is free and doesn't take up much time.... so why can't I do it? How long do I have to keep at it before it starts to get easier to do more exercise?


Any advise welcome, TIA

So hard I know. My personal trainer says the days you make excuses to yourself or when you just don't want to are the days you get the most from it. I know the days like that when I totally force myself are the days the endorphins actually do kick in and I feel awesome when I am finished! It's definitely not easy! I also write down in my diary what exercise I have done each day it makes me reflect on how much I have done rather than what I haven't done. It's also hard to hide from what is written down in front of you! You can do it just set some small goals for yourself like I want to do 2 hours of exercise every week this month then review at the end of the month and up the amount as you achieve each goal :)
Goodluck!

Can you find a friend to do it with you? or a dog? or your little one in a pram? DO you have a music machine you can take with you?

Maybe running is not what motivates you, and you need a different exercise or a different setting. Can you mix it up, do walking one day, running the next and then swimming.. Does your library have exercise videos that you can do at home. I am incredibly unco and a gym doesn't interest me, but Mum and i used to do oz aerobics most mornings and it was fun and got us moving. I also much prefer functional exercise- digging in the garden, washing the house down enthusiastically....

Exercise does become habit over time, but i don't know how long it takes, and it is easy to lose the habit again. Hope you find something that you enjoy.

The hardest part of running is often lacing up your shoes and taking those first few steps. You can't wait for motivation to hit you. You have to force yourself to get out there and after about a month it becomes a habit.

thanks ladies

Joeve, I think I will start writing it down so that I can see that I have achieved it and it's good to know that the days I am struggling with will become the good days.

Hot, I know I am making all the excuses under the sun but I have tried all those suggestions too and nothing seems to keep me going (maybe cause I am the only one who can :rolleyes: ) I am listening to my ipod when I do it and when I struggle mentally I try to loose myself in the music more which did seem to help. Maybe I need to concentrate on that.

Onyx, thanks.... a month is a long time but it gives me something to aim for instead of some aimless horizon which I think is never really coming.


I have been thinking about what foods I eat over the last few days and realise that I have eaten some form of take away everyday.... could this be contributing to how I am feeling?

I find writing exercise in my diary as an appointment keeps me on track. I go to a personal trainer twice a week & yoga once a week. I have the commitment to go there b/c it is the same time each week & I have an 'appointment'. I'd have to call to cancel and reschedule, which is more work to me than getting my lazy butt off the couch and making my appointment.
Can you write it in your diary for the same time each day & JUST DO IT? - No excuses, because that is what has gotten you to 20kgs overweight - I know it cos I am about that much if not more overweight. I had all the excuses yesterday to binge eat & so I did. I wasn't organised & prepared with healthy snacks so I binged. I have no one but myself to blame. So, stop making excuses - get on that treadmill or find an exercise that you like/love to do.
Emotional eating is a huge issue for me too - but you need to find something else to substitute it for - like going for a walk or I did my ironing.

Hope my post wasn't too harsh. Good luck, it's really tough to commit to lose weight & keep it off.

There is a 10 minute rule. Just do it for 10 minutes and if you REALLY don't want to keep going, then you don't have to. I've found so many occasions where I've used the 10 minute rule and gone on to train for 1.5 hours.

I also have a Heart Rate monitor and I find that very motivating. I have to burn 500cals per day according to the program I'm on and I always try and better that. I can see when I'm going to make it, or when I need to ramp it up a little. I LOVE my HRM!

I've lost 22.6kgs since Mid August with alot more to go (I want to lose at least 7.4 by Christmas, fingers crossed).

I also agree with finding something you enjoy. I started the couch 2 5k 23 kgs ago and really didn't enjoy it. I instead opted for a walk with my own music that I love. I would walk 5-6 kms 3-4 times a week and felt great. Now that I've gotten so fit, I HAVE to run in order to burn more cals and I'm really strating to enjoy it. Week 4 day 1 tonight.... a 5 minute run, and at my size.... EEK!!

All the best.

no wasn't harsh at all - in fact thank you :hug: I have to face the fact that all the excuses have got me here, I can't blame it on anyone else. Being this overweight is a health issue for me; my mum and her dad and her mum we all diagnosed with type 2 diabetes in later life and I know I am at risk. I think I am even pre-diabetic. I want more energy to be able to do things.

I am also an emotional eater and have always rewarded myself with food.... always thought, I will wait til x-mas is over, or after my birthday to start eating healthy again but I need to start right here today.... both food wise and exercise wise.

Nialda you posted while I was :D


I am applying the 10 min rule to housework just to be able to get that done so will give that a go. I walk a lot anyway which is why I liked the idea of the interval training of the c25k.... something to change the mix a little to help kick start some more weight loss. I think I will keep at it for the rest of this week and if that doesn't work then I will go back to walking for a bit.

I want to get a heart rate monitor and might make that one of my rewards when I loose some weight. :clap: well done on your weight loss so far that is inspiring to me thankyou. Goodluck with your run. OK I am going to get back to it today!! arghhh

Do you do it inside? When I wasn't massively pregnant and ready to explode a child (FYI-get the hell out kid!) I'd whack on one of my fave tv shows and bust out half an hour on the cross trainer while I watched.

Another thing that spurs me on is reading weight loss blogs. The inspiration I derive from those can power me for weeks!

Highly recommend the polar HRM's. If you do like the idea of getting one I can give you the websites where they are a little less pricey but exactly the same. ;)

Good on you for recognising that your health is at risk - this should be your main motivating factor! (Easier said than done!)

I read alot of magazines that have weight loss success stories - they help me to keep focussed.

In relation to the reward thing - I am an emotional eater too but like I said in my other post, you need to break that habit and when you are feeling sad, mad or whatever is the trigger find something else to do. Also, saving up for something special like a HRM is a really good incentive. There is a thread going on at the moment for weight loss, you should come in & join.