Last updated 15:55, Wednesday, 14 May 2008

TOP coaches know that being psychologically motivated is important in helping you be the best in sport.

Taking the first steps: Even the longest and toughest race starts with the first steps. Setting out regular and achievable goals will ensure you get there in the end! Here Roxanne Pallett prepares for the Race for Life

Instead of leaving motivation to chance, sports psychologists use a range of techniques to help sports stars perform at their best. If you’re trying to lose weight, training for an event, or just want to increase your level of fitness then some of their motivational tips could help you.

Not everyone has the same kind of motivation and experts believe there are at least two main kinds. Ego orientation, where you play sport because you want to be the winner, or Task orientation where you enjoy improving your own personal best performances. People with high ego or task orientation work hard at sport and do not give up when things are not working out. If you have high ego orientation then it may benefit you to train in a team as you will strive to improve to be the best. People who are low in task or ego orientation do not always succeed and may give up when they are no longer winning or seeing results. If that sounds like you, then one of the best tips to use to increase your motivation is ‘goal setting’. By setting goals you can really focus on what you want to achieve, improve your performance, track your changes and improvements and increase your motivation and satisfaction at seeing results! At its simplest level the process of setting goals and targets allows you to choose what you want to achieve, should it be to lose a stone, or complete a 10-mile sponsored walk. By knowing what you want to achieve and when you want to achieve it by, you know what you need to concentrate on and improve and can start planning to achieve it.

It’s a great idea to write your goal down and keep a diary so you can chart your progress. You might even want to split the goals up so they are more manageable.

So if you want to run a marathon, start by investing in a good pair of trainers, perhaps join a gym or get a training buddy involved and plan to go for a run on specific nights each week. By setting smaller, realistic goals you will see quicker results. It’s not easy though. It takes time, dedication and perseverance to see results! If you are loosing weight you may initially lose quite a bit, then your weight loss may stabilise. But don’t give up! Once you have achieved your goal, take the opportunity to reward yourself appropriately. Good luck!