How to push through the fatigue barrier
Whether it’s one more hill sprint, one more lap in the pool, or holding that last yoga pose, there’s always that moment you want to quit because it’s just too much.
Your muscles are burning, you’ve emptied the tank, and quite frankly it’s just not enjoyable anymore. You’ve hit the fatigue wall.
Did you know this is precisely the moment you need to push on through though, because this is what builds strength, endurance and mental toughness.
Don’t let fatigue be the reason why you stop. You can improve and get better. I can relate. I never thought I’d be able to swim 50 metres in a pool without getting out of breath. Now I’m swimming 1km – crazy, right!?
So here’s some tricks I’ve learnt along the way to get me through that ‘last rep’, that ‘last lap’, that last ‘500 metre jog home’ when that monkey brain is telling us to stop.
Here are my 5 tips to push through that fatigue barrier:
- Set mini goals – I do this a lot when I go for a run and I’m not feeling great. Instead of thinking I’ve got 5 kms to run, I break it down to small intervals. I’m running to the traffic lights, running around the corner, running to the next driveway. Chunking it down makes it manageable and makes a huge difference.
- Count out loud – or under your breath. I find this works really well when you’re doing reps – either lifting weights, lunges, push-ups etc. It’s linear and you know it will come to an end once you’ve counted it down.
- Breathe your way through it – something I learnt in yoga nonetheless! By making a conscious effort to focus on your breath, you calm the nervous system making it easier to focus and stay on track.
- Repeat a mantra – something that is soothing; or related to what you’re doing to take your mind off the fatigue. When I’m swimming, my mantra is ‘bubble, bubble, breathe’ to keep my breathing on track underwater and swimming motion in sync. It’s repetitive and rhythmic fending off the otherwise running commentary in my head telling me to quit.
- Persevere through perspective – that last rep, that last lap, that last sprint home is just another 5 minutes out of your day. You’ll probably spend the next 90 minutes on the couch watching TV while sipping a glass of wine, so give it your all. You can pull this off!
Have you got something you do that helps get you through the fatigue barrier? Please share in the comments box below!
Until next time,
Maryanne K
