Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
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👋🏻 Hello Reader, how motivated are you this year?
Today's reading time is about: 3 to 7 minutes.
As routines settle back in and school resumes all over, life quietly shifts gears again. Alarms return. Schedules tighten. Responsibilities pile up.
This is usually the moment when motivation starts to fade.
And that’s normal.
The problem isn’t that motivation disappears — it’s that most people rely on it far more than science suggests they should.
¿Hablas español o conoces a alguien que sí?
Endurance Mindset en Español (¡Ya disponible!): desde cero al maratón, con ciencia y estructura. Compártelo o regístrate y forma parte desde el comienzo. 🏃♂️📩
Modern behavior psychology — including the work of BJ Fogg — points to three key principles:
1. Behavior follows simplicity, not desire
The easier a behavior is to start, the more likely it is to repeat (read this again). Complex plans fail not because they’re wrong — but because they’re hard to execute consistently.
2. Consistency rewires identity
Repeated actions shape self-image. You don’t become consistent because you feel like an athlete — you feel like an athlete because you keep showing up.
3. Small actions create neurological momentum
The brain rewards completion. Frequent, manageable wins strengthen neural pathways tied to habit formation.
Motivation gets you started. Consistency keeps you going.
🏃 Practical Takeaway (This Week)
Instead of asking: ❌ “Do I feel motivated today?”
Ask: ✅ “What is the smallest version of this habit I can repeat?”
These are a couple of example of some of our athletes who struggle with consistency:
Andre,
Mary,
Try this approach:
Keep training sessions intentionally short and repeatable
Remove decision-making (same time, same days)
Focus on frequency over intensity
Track completed sessions, not performance metrics
Consistency doesn’t feel dramatic. That’s why it works.
🔁 Weekly Challenge
For the next 7 days, commit to showing up at the same time, regardless of mood. In Trainingpeaks terms, keep it "green", as much as possible.
No pressure to perform. No pressure to improve.
Just repeat.
What's Going On in the World of Running?
🥇 Molly Seidel Wins Her Ultra Debut
Olympic marathoner Molly Seidel shocked the trail world by winning the Bandera 50K outright, setting a new women’s course record in her first-ever ultramarathon. 🔗 Read more: Running Magazine
🌍 World Cross Country Championships Wrap Up
The World Athletics Cross Country Championships took place in Tallahassee, Florida.
Jakob Kiplimo won the men’s race
Agnes Ngetich claimed the women’s title
Ethiopia dominated the team standings 🔗 Full results: World Athletics
❄️ The Winter Spine Race Is Underway
One of the toughest endurance races on the planet — the Montane Winter Spine Race — is currently in progress. Runners face ~268 miles across England in brutal winter conditions. 🔗 Race coverage: The Times (UK)
🏖️ January Marathon Season Heats Up Globally
The Cherai Beach Marathon (India) returns January 18, blending racing with community and coastal scenery.
Mumbai Marathon training groups are peaking, showing massive local engagement ahead of race weekend. 🔗 Event coverage: Times of India
🤝 Boston Marathon Announces New Training Partner
The Boston Marathon named Runna as its official training plan partner, highlighting the growing role of structured, app-based coaching for major races. 🔗 Industry news: Endurance.biz
Today's Quote or James Clear's Corner.
"Are you continuing to do it mostly because it makes you feel interested and alive — or are you continuing to do it mostly because you know what to expect and you're hesitant to make a change?" James Clear, is the Author of Atomic Habits Cofounder of Authors Equity, and I really enjoy his content.
Let us know what interests you the most at the 'Preferences' link below! ¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!
References
1. Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. New York: Houghton Mifflin Harcourt.
2. Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
3. Wood, W., & Rünger, D. (2016). Psychology of habit. Annual Review of Psychology, 67, 289–314.
4. Gardner, B. (2015). A review and analysis of the use of “habit” in understanding, predicting and influencing health-related behaviour. Health Psychology Review, 9(3), 277–295.
Consistency is the foundation every long-term result stands on,
Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
