2. By John Richardson

3. What would you like from today...?

4. Motivation is the force that initiates, guides, and maintains goal-oriented behaviours. It is what causes us to take action, whether to grab a snack to reduce hunger or enrol in college to earn a degree. The forces that lie beneath motivation can be biological, social, emotional, or cognitive in nature.

5. Incentive Theory The incentive theory suggests that people are motivated to do things because of external rewards. For example, you might be motivated to go to work each day for the monetary reward of being paid. Behavioural learning concepts such as association and reinforcement play an important role in this theory of motivation.

6. Drive Theory According to the drive theory of motivation, people are motivated to take certain actions in order to reduce the internal tension that is caused by unmet needs. For example, you might be motivated to drink a glass of water in order to reduce the internal state of thirst. This theory is useful in explaining behaviours that have a strong biological component, such as hunger or thirst. The problem with the drive theory of motivation is that these behaviours are not always motivated purely by physiological needs. For example, people often eat even when they are not really hungry.

7. Emotional drivers....

8. Arousal Theory The arousal theory of motivation suggests that people take certain actions to either decrease or increase levels of arousal. When arousal levels get too low, for example, a person might watch an exciting movie or go for a jog. When arousal levels get too high, on the other hand, a person would probably look for ways to relax such as meditating or reading a book. According to this theory, we are motivated to maintain an optimal level of arousal, although this level can vary based on the individual or the situation.

9. Humanistic Theories In Abraham Maslow's hierarchy of needs, which presents different motivations at different levels. First, people are motivated to fulfil basic biological needs for food and shelter, as well as those of safety, love, and esteem. Once the lower level needs have been met, the primary motivator becomes the need for self-actualization, or the desire to fulfil one's individual potential.

10. You and Running... Why did you start...? Have you done this kind of thing before...? Do you ‘succeed’...? Or... Why do you stop....? A tale in six pictures....

11. Your Story – Your Internal Dialogue What are your internal messages that keep you going or lead you to stop...?

12. Planning from Adult SMARTER Goals Specific Measurable Attainable Relevant Time bound Evaluated Revised

13. Specific... What do you want to achieve/ what do you want to get from running? What can you get from running...?

14. Measurable... How will ‘You and I’ know when you have achieved that...?

15. Attainable... What will it take to achieve this goal? What...? Where...? When...? Who else...? Which resources...? What will you need to give up...? FITTA

16. Relevant... Do you have a clear vision of the achievement of this goal? Does it excite you? x/10... How motivated are you? x/10... How committed are you? x/10...

17. Time Bound... By when...? Remember... Mastery is a series of plateaus moderate gains and frequent challenges....

18. The first casualty of war... Evaluate... Revise....

19. Discontinue for avoidable reasons... Too Cold... Too wet... Too tired... Joint pain ½ way round Legs ache Feet hurt Change clothing See above Consider diet/sleep, over training and stress Stability training whilst fatigued Foam roller/massage Change trainers/massage