That fresh start feeling hitting right now isn't just in your head. It's a genuine psychological effect, and this week on The Runna Podcast, Coach Steph and Anya break down how to actually make it last, rather than fizzling out by half term.
Why September Feels So Motivating
There's a reason so many runners feel a sudden urge to get back into it this time of year.
"When you've got a fresh start, it's generally proved to be like a psychological phenomenon, that you're gonna have more motivation," says Steph. "You're gonna feel more uplifted and encouraged, and have the energy to do something new or something different."
The catch: that motivation is real, but it's not automatically durable. Anya explains the trap most runners fall into: "Often we might have big ambitions, and we want to run faster or run further, but like what does that actually mean, and how realistic is it for you as that person?"
Tip 1: Set Goals Based on Where You Are, Not Where You Wish You Were
The first piece of advice is to reflect honestly before setting anything in stone.
"If a goal's not realistic, then you're gonna find during training that you're gonna fall at hurdles," Steph says. "You're gonna find sessions too hard. You're gonna miss sessions. You're not gonna recover properly, and then your motivation's gonna dip."
The fix is simple, if not always comfortable: build from your current fitness, not your best-ever one.
"You want to be putting in those 5K times of what you think you can run right now, rather than the PB you did two years ago," says Anya, "because it will just be more sustainable, challenging, but achievable and more enjoyable."
Tip 2: Prepare for Winter Before It Gets Hard
The first few weeks of a reset tend to feel great, but this doesn't last on its own.
"There will be dips in motivation, and that will come when the sessions start to get harder, they start to get longer, the weather starts to change, the clocks change," Steph says.
Practically, that means planning around the season rather than being caught out by it. "Schedule your runs in like you would a meeting," Anya advises, while Steph points to kit as an easy win: "In order to have that motivation to go out on those rainy days, be prepared with the right kit."
Tip 3: Carry Your Summer Mindset Into Autumn
The final tip is more about mindset than logistics: don't write off a less structured summer as wasted time.
"There will be dips in motivation, and that will come when the sessions start to get harder, they start to get longer, the weather starts to change, the clocks change," Steph says.
As Anya puts it: "Structure doesn't have to be the thief of joy. Bring some of that joy from summer into your structured sessions, and remember your why."
The Takeaway
Steph sums up the episode's core message simply: "Don't worry if it's not a perfect comeback. There's always gonna be dips in the road, and that's absolutely fine. You've just gotta keep showing up."
Watch or Listen to the Full Episode
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