Full running motivation

This will help you stay on task in the long term

It's dark, cold, maybe even snowing - is endurance training or even preparing for a marathon fun under these conditions? Jan Kürsten, marathon runner and influencer, says clearly: no, don't do it. The 27-year-old tells us in an interview how you can still manage to run long-term and with full motivation or prepare for a marathon.

If you want to see success in endurance training, you have to stick with it. Because you can only achieve your sporting goals if you train regularly.

Among other things, regular endurance training can...

• improve your blood circulation and metabolism,
• lower your blood pressure and
• stimulate your fat burning.

Someone who is good at “sticking with it” is Jan Kürsten. The Ingolstadt resident, who also shares his sporting successes and running tips on his Instagram channel runwithjan , has already completed five marathons.

Jan Kürsten has now taken part in five marathons - and runs full of motivation, even in icy temperatures.

@Jan Kürsten

The 27-year-old describes the last one - the Barcelona Marathon, which took place in November - as his greatest sporting success to date. How do you manage not to give up, even in wind and weather, and stay motivated during long-term endurance training ? Jan has the answer to these and other questions.

Hello Jan! Thank you for taking the time to talk to us. You have now successfully completed five marathons. Have you always been such an avid runner?

Honestly? To be honest, until a few years ago I viewed running as a necessary evil and saw it as part of the preparation for football training. I played football passionately in my childhood and youth. But every time I had to put on my running shoes, my enthusiasm suddenly dropped. So I'm still very new to running.

When did you first get real motivation for jogging or enthusiasm for running?

I can still remember that well. About three and a half years ago I was very busy both professionally and personally due to a long-distance relationship. And as with any other sport, the same applies to football: If you don't stick with it regularly, you'll lose touch. When I realized this, I looked for alternatives that made sense for me.

Because: I wanted to continue doing sport – that much was clear to me. However, location-independent and time-flexible. Because my girlfriend's family loves running, we had the “crazy idea” of just going running together. That was at the beginning of 2018. Six months later, in October 2018, I ran my first marathon.

A quick change of heart! And how did you feel after your first 42.195 kilometers?

My first marathon is also the one that has inspired me – so far! – demanded the most and left the most lasting impression on me. My girlfriend is Dutch. That's why I ran the Zeeland coastal marathon. For the first 20 kilometers you run normally on asphalt. After that it gets really hard. You run eight to nine kilometers on sand, on the beach, right along the water. If you want, you can even put your foot in the water.

That sounds challenging – especially because the coastal marathon was your first.

Yes, it really was. But that was not all. Because the second half of the run went over the dunes and partly over stairs. This means running on uneven terrain with lots of inclines. In hindsight, it wasn't a sensible choice to tackle such a demanding course first. I was really physically at my limit at the end - I had cramps and was physically destroyed. When I reached the finish line, I collapsed. It took me a few moments to collect myself again.

What thought drove you on this first, particularly challenging run?

I had the absolute will to make it happen. I think this determination characterizes anyone who runs this distance. Because there comes a point during the marathon where you ask yourself: “Why am I doing this to myself?” This question arises when you reach your physical limit and know that you still have ten kilometers to go. If you don't have a strong will in these moments, you give up.

Does the feeling you get when crossing the finish line put into perspective the “right before you give up” feeling during the competition?

The feeling that prevails shortly before the finish line, around kilometer 40 - this anticipation of finally reaching the final finish line - increases motivation. My tip if you've gotten this far and are about to give up: think about what you've accomplished. Nobody can take these 40 kilometers away from you. In addition, there are crowds of people who cheer you on and want to see you finish - these people also motivate you. At some point your whole body just pulsates. An indescribable feeling. You will definitely never forget this mixture of joy and pain.

And how did you feel during your last marathon?

My last one was the Barcelona Marathon. That was my greatest sporting success to date. Because I did it in less than three hours - to be exact: two hours, 52 minutes and 55 seconds. So I ran under my self-imposed goal of two hours and 53 minutes. The real goal for my entire year of running was to run a marathon in under three hours. But I already achieved this goal in my fourth marathon in Stockholm.

By the way, I completed my very first marathon in Zeeland in more than four hours - a huge training progress that I have made since then and that motivates me a lot. In general, I approached this marathon completely differently – much more results-oriented and better prepared, thanks to my coach. That's why the feeling was completely different.

If the start was so difficult for you, did your sporting success help you “stick with it” and keep you motivated to run?

Definitely. It also helped me gain clarity about my goals. The first time I just wanted to arrive. It wasn't about the speed or the time I spent on it, but purely about getting to the finish line. I didn’t run “strategically.” For example, I didn't ask myself how long I should run the first ten kilometers of the marathon.

The training intensity was also not comparable - also because I prepared alone. When preparing for the Barcelona Marathon, I was assisted by a trainer who worked with me to develop an individual training plan. So I prepared very results-oriented. Preparing with the trainer also helped me avoid training mistakes .

“Training towards” a specific goal: Is this a tip for runners who want to motivate themselves in the long term?

Definitely. Another important point and tip from me: set realistic goals and compete against yourself. For example, I know that I will probably never run in a leading group that completes a marathon in two hours and five minutes. That's why I defined realistic goals with my trainer and basically competed against myself.

The absolute will to prove something to yourself is a strong motivation. Standing still is easy - and continuing to run is a battle that you can only win if you have clear goals in mind.

Do you have any motivational tips for beginners who want to run a marathon for the first time?

I particularly advise people who want to run a marathon for the first time: Become aware of your motivation and your will. Because this will influences how disciplined you are during training. Another tip: Don't rush your training - overextending yourself is a mistake in endurance sports that many beginners make. Taking on too much quickly leads to giving up.

And how do you keep your motivation to run even in winter?

To be honest, I also find running more difficult in the winter - especially when it's dark outside. My tip for people with office jobs : Plan a running session during the day, during your lunch break. Personally, I find running in daylight much nicer than in the dark. In addition, a short “lunch break run” will help you clear your head and allow you to work on your training goals at the same time.

In addition, running in the dark is of course more dangerous - especially in the city, you can be hit by a car more quickly. Running in a group can also have a motivating effect. Make a fixed weekly appointment and stick to it. It can also help to simply walk in a different place. Changing things up and exploring new things can give you a boost of motivation.

Do you use functional foods like the Energy* Bar or Iso Drinks during or after a marathon or while running?

I like to drink hypotonic drinks like Iso Fast before my run because they prepare me optimally for the stress. Of course, the drinks also give me a certain level of security that I will have enough energy during training - regardless of how much I ate beforehand. I also like to use Liquid Gel while running because it is practical and quick to have at hand. I particularly like the Liquid Gel Cola because it reminds me of my favorite ice cream from my childhood. Even when I'm training, I look forward to the recovery drink afterwards because it simply tastes delicious. It also replenishes my glycogen stores and supplies my body with proteins.

And what are your next plans? Where do you see yourself in five years?

You never know where the journey will take you. At the moment I view running as a hobby - but it doesn't always have to stay that way. My future path also depends on how my community develops on Instagram. The off-season – the break in the season when there are no running competitions – will bring clarity.

Thank you very much for the interview, Jan, and good luck on your future journey!

 

*contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.