While Tim Robards might be slightly more fit than most of us, he does know what it’s like trying to fit in fitness into a busy family life. We asked actor and presenter how to get started with running, and his tips for motivation.
Running clubs are popping up everywhere. Why does running seem to be increasing in popularity?
I think there’s a running boom due to a few reasons. People are looking for connection of fun runs coming out of the pandemic along with the feel-good endorphins, mental clarity and stress relief that comes along with running. Also influence from social media and trends may play a key, being motivated by those you follow, along with wearable technology that helps track and sometimes gamifies your runs.
Is running just for young, fit people?
Running is for anyone who wants to get fitter, has a hunger for getting more out of their body, wants to destress and wants to get out and explore their city. You may need to start with a walk and add in some interval runs. Find a pace that’s right for you and you can work on improving over time, if that’s something you want.
Why should people consider doing a fun run?
"There are three main reasons… First of all, it’s in the name. Fun runs and actually be fun, especially when doing it with some friends, grabbing a coffee or a drink after, dressing up. They can also be a great way to see a new city or parts of a city you thought you knew well.
"Second, there’s nothing more motivating when it comes to exercise than having a clear goal. Knowing that you have a run coming up and you have to complete a certain length is great motivation to get out and train and get conditioned for it.
"Third, there are a lot of things you could be doing with your time, but training and competing in a fun run is good for not only your physical health, but also your mental, emotional, social and even spiritual health. The latter two are often overlooked as types of ‘health’ but they are essential elements to healthy ageing and longevity in my view."
Is a goal like a fun run motivating?
"Some people are happy to walk a fun run and just get involved and some want to push themselves and get a good time they can improve on each year. Both options are generally better than sitting on the couch and eating chocolate! However, if you really do love eating chocolate on the couch you will enjoy it even more after a fun run."
How can beginner runners work towards a goal like this?
"I always say perfect practice makes perfect. Learn how to run more efficiently and then practise. There’s lots of free online educational tips or you can go to a running specialist to help. Start small and work your way up. Intervals are great!"
"I have been using the Peloton Tread which was a big help in the lead up to City2Surf. If you don’t have access to a treadmill, you could do something as simple as going down to your local football oval and jog the long side and sprint the short side, aiming for 5-20 laps."
What are your top exercise motivation tips?
- "Pick a goal that is time based and measurable. If you can’t measure it, then you have enough idea whether you are getting better."
- "Focus on the gain, and not just the loss; less focus on the kilos and centimetres lost and more focus on the kms your gaining each week, or the strength your gaining or the better sleep you’re getting."
- "Get a training buddy or someone to ‘compete with’ and you can keep each other accountable. Set a reward at the end if you achieve your goal."
- "Set smaller, achievable goals… even if they are to get you to a larger goal. Don’t set goals that are so unattainable or take so long to get there unless you have smaller ones along the way."
- "Find a strong emotional driver for that goal. It can’t be as simple as ‘ I want to get fitter’. One way to find a strong emotional driver is… first ask yourself the question 'What happens if I don’t reach that goal?’ Then, ask yourself this question a few times… ‘what’s so bad about that?' Keep asking that question again and again after you answer it the first time and come up with an answer. Then ask it again on that answer and come up with a new answer. If you land on something that evokes a strong emotion, then write it down and use it. If you don’t get a strong emotion or reason, then find a new goal that can accompany a strong emotional why."
Tim Robards is a Peloton ambassador.
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