Beat the training blues

As autumn draws us indoors and summer motivation fades, it’s tempting to put training on the back burner. Discover how setting clear goals, building simple routines and mixing things up can help you keep moving through the darker months – and emerge stronger for next season’s swims.

As much as I love the changing of the seasons, the back-to-school vibe of autumn hits my motivation hard. The long warm summer evenings slowly fade away, the air starts to feel crisp and before I know it the pre-work run is with a head torch in the wind and rain. A trip to the gym feels much less appealing than putting the kettle on and settling into the sofa next to the fire.

For outdoor swimmers, autumn is where the water gets cooler, the swims get shorter and ultimately turn into joyous dips. Pool and dry land training can build strength, mobility, stability and fitness. Finding the motivation to move inside when our longing for summer is still high can be a real challenge.

Find your reason

Motivation for getting moving is much easier to find when you have a clear reason for doing it. Rather than simply telling yourself you should go to the gym or the pool, think about what you want to achieve by going. Maybe you want to swim faster, improve your endurance, master a new stroke, reduce the risk of injury or feel more confident tackling longer distances. Perhaps you want to challenge yourself with a swim event, or set yourself a personal challenge next summer.

Write your goal down and keep it somewhere visible. When you’re tempted to skip a session, remind yourself that every squat, row, press and yoga class is part of the bigger picture.

Get it in to your routine

We can’t rely entirely on motivation. We are always going to have those days where lying on the sofa seems like a favourable option. Build yourself a routine that makes your training part of it, not something you have to work up to doing.

If you know that Monday and Wednesday mornings are your gym days, treat them like an appointment. Put them in your diary and prepare your kit beforehand. I often train at home, and I leave everything I need out ready, I also ensure my house is clean and tidy. The less effort and distractions it takes to get started, the easier it becomes.

And remember, any kind of training is better than no training at all. If you really don’t fancy a full workout, commit to ten minutes. I nearly always find that once I’ve started, I carry on.

Embrace the season

It’s easy to focus on the negatives of autumn and winter, seeing the dark evenings as something that gets in the way of us being able to get out and do things. Instead, use them as an opportunity, to embark on your goal, to change your mindset.

If we associate summer with being outside, swimming and exploring, autumn can be about building your foundations so that next year you can be feeling stronger, fitter and more energised.

Don’t get bored

Doing the same workout week after week will get dull. Mix your sessions up. Alternate strength sessions with mobility, conditioning, Pilates core work or a cardio workout. Try different exercises and equipment. If you normally train alone, occasionally join a class or train with a friend.

Create a playlist that you only listen to while training. It sounds simple, but having something you enjoy associated with your workout can make getting started much easier. I love an audiobook and really relish any time I get listening to books, so an hour in the gym with my book is heaven!

Track your progress

Think about how you can track your progress towards your goal. If your goal is to take part in a swim event, consider what could be your short- and mid-term goals towards it. Set yourself a date to reach them and on that date you will know how well you are doing and if you need to adjust your training plan.

Keep a note of your training sessions, record the weights you use, how may reps you did, what exercises you did, how far you walked or jogged, the speed you travelled, what classes you attended and how you felt. Use pen and paper, or fitness trackers. Looking back at this data can be hugely motivating as you start to see yourself make progress.

Consistency is king!

Our motivation comes and goes. You won’t feel enthusiastic about every session, and that’s completely normal. Make your goal not to absolutely smash every workout, but rather keep showing up to them, even when you don’t feel it. Think about your gym training as an investment in your future outdoor swimming. These darker autumn evenings won’t last forever. Before we know it, the days will get longer again and you’ll be back in the water feeling stronger, fitter and more capable – and grateful that you kept your training up.

So make your safe a cuppa, decide on your reason, plan how you could achieve it, then, get your kit ready, and embrace the season!