Motivation levels are not always the same. We all have those days where we simply don't feel like going training. ASICS FrontRunner Quaniet Jakoet knows this. He knows that some days are better than others. Here he's outlined a handful of ways that he has used to encourage and motivate others. And, that they have used to This is why I have encouraged him to get up and go.

1. Set the date (and stick to it!)
I always schedule times that work around my life. Before the kids wake up, after dropping them off at school, immediately after work - that type of thing. Yes, sometimes this is easier said and than done, but this is where you need to be hard on yourself. Think about the ‘why’ you are doing this and when you have friends along with you, you're way more likely to stick to the date.

2. Holding each other accountable 
When you work together, you are able to push each other forward and motivate and encourage each other. Every day will be different but when you are able to push buddies when they are having a bad day, they will be pushing you on your bad days.

3. Make it easier (on the hard days)
When you start off on a run that should’ve been 10km or 40min or a hilly route (whatever it may have needed to be) and your friend says they are not feeling it on the day, manage the expectation by cutting down the distance, the time or the intensity of the route. Compromise and get in a session, rather than not doing it at all and feeling that regret. We all know the feeling when we have completed the activity and the positive benefits exceed not doing it at all. 

4. Keep it consistent 
For me this has been the hardest one with life, work, family etc, but stringing together the first three points effectively with my running buddies has resulted in us all being consistent in weekly runs (and other activities such as cycling) and focused on achieving our goals.

5. Keep it fun
One of the more enjoyable encouragements have always been the post-run coffee or drinks. This is when we get to share the story of our run with others and keeping the social vibe (within safe COVID protocols, or course) together. This is what many runners also miss about races and when you can have this in your small, close-knit running crew, it really encourages a great vibe for movement together.

Learn more about how good running is for your mental wellbeing, here.