How to Stay Motivated While in Quarantine
Photo by Filles Garcons Photography.
By Marnie Kunz
Whether you’re running solo every morning or doing workout classes at home, quarantine time can be a challenge for staying motivated. I’ve had days I woke up late, did some phone and video calls and zoned out watching TV or the news, only to realize it’s midnight and I have barely left the couch. Believe me, I know the struggle. With our whole lives thrown off for many of us, quarantine time and chill has turned into, well, just that, but we can’t maintain the chill indefinitely if we want to still get in workouts and, you know, get some work done.
As quarantine life and social distancing extend longer than many of us anticipated, we now have time to adjust, and get back to doing some things we like or need to do. With some adjustments to account for our new lives, we can stay motivated and on track with our workouts. Here’s how:
Create a schedule. You don’t have to obsessively map out every waking minute of your day, but a general schedule will help you stay on track and minimize those days-long lapses that leave you wondering what day it even is. Some things you may want to include in your schedule: meal times, work time, chill time, phone and video calls with family and friends, work calls, meditation/relaxation time, and, of course, workouts! Don’t forget to leave time for your running or exercise routine.
Set small goals. None of us knows how long we will be living in quarantine or lockdown, so a lot of big future events are on pause, as the world seemed to crash down. Although we don’t know to what extent we may need to practice social distancing for the next year, we can resume our goal setting for the more immediate future and short term, taking current distancing rules into consideration. For instance, you can still train for and plan to run a half marathon, but sign up for a virtual race. And we can adjust our career goals as well, perhaps looking for new remote job opportunities, or taking time to work on longterm projects we didn’t have time for before, like starting a YouTube channel, or writing a book.
Be realistic. Although there may be time to write the great American novel now or you have time to train for a marathon, it doesn’t mean you’re in the right headspace to focus. It’s better to start smaller - write for 15 minutes a day, or workout for 30 minutes 4-5 times a week, for example. If you feel good and are able to focus, awesome - start pursuing those bigger goals! But if you get too distracted or down sometimes, don’t beat yourself up. Surviving and staying healthy are top priorities right now, so give yourself credit for that, and stick to smaller goals for now.
Track your progress. It is easy to get down and exaggerate the days we do nothing or miss workouts, but tracking all the days you put in sweaty exercise time helps you see your progress and hard work. Use an app like Strava (join Runstreet Club on Strava!) to track your workouts, or keep your own notes on a calendar or journal. Now is a great time to keep a fitness journal and document your journey.
Adjust your routine. We can’t go to the gym or workout with our favorite running coach or training partner (unless you happen to live with them:), so it is time to adjust how we run and exercise. You can stay accountable with your running friends on social media and cheer each other on, but do your runs solo. And for strength training, check out at-home workout options (like our Strength Training for Runners). Many of our favorite gyms and fitness instructors now offer Zoom classes and streaming classes, so see what’s available with your favorite fitness brands.
Take care of yourself. This should actually be number one, as it will affect all areas of your life, and also affects those around you. Staying healthy is most important, so do what you need to maintain or boost your health. Are you recovering from coronavirus, or have you been bogged down with seasonal allergies? Take enough time to rest, boost your vitamin C, and of course, follow your doctor’s orders for any health issues. Also, remember that mental health is important and covid-19 news and events can present a huge challenge to our mental states. As someone with anxiety, I’ve made it a priority to meditate every morning using the Calm app. Schedule telehealth calls with a therapist, check in with friends and family via Zoom or video calling, and tune out the news when it gets to be too much. Also, see the resources below for more help coping with coronavirus and local resources. NYC residents can text WELL to 65173 for free mental health help or check out NYC Well for more resources.
What is helping you stay motivated during coronavirus lockdowns? Share your tips below.
Marnie Kunz is a NASM-certified personal trainer, USATF, and RRCA-certified running coach and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer. She enjoys running coaching, traveling, art, and eating messily. You can follow her running and events at @Runstreet Instagram and Runstreet Facebook and follow her on Twitter for more on her running adventures.
Disclaimer: Runstreet may get commissions for purchases made through links in this post.
Related Posts: Strength Training Exercises for Runners, Running Away Anxiety, Tackling Depression One Step at a Time
Resources: Runstreet Virtual Runs, NYC Well: Free Mental Health Services, Free mental health apps for coping during COVID-19, Calm app, Runstreet Strava Club
