The thing about motivation!

The New Year is here and so are the overwhelming number of reminders to get in shape, eat better, sleep more, etc. We’re gonna skip right over that and focus on something much more tangible and hopefully helpful; the concept of motivation. In fact, it’s going to be our focus for the month of January. For this post, I want to showcase the difference between extrinsic and intrinsic motivation. All of us rely on both types of motivation to keep ourselves on track and help us achieve great things.

Let’s first remember that adopting a healthy lifestyle is rarely the result of a single burst of willpower. Instead, it is sustained by a combination of extrinsic and intrinsic motivation. Each plays a distinct but complementary role.

Extrinsic motivation comes from outside the individual. This might include signing up for a race, joining a running group, working with a coach, or using a wearable device that tracks progress and rewards consistency. STRAVA is a great example of extrinsic motivation. Who doesn’t love a few kudos after a good training session?! These external rewards create accountability and momentum, which are especially useful at the beginning of a behavior change or a return to a more serious training regiment. When motivation is low or habits are not yet established, extrinsic cues can provide the push needed to get started.

Over time, however, long-term adherence to healthy habits like running depends much more on intrinsic motivation. This is the internal drive that comes from enjoyment, a sense of gratification, and a sense of identity. Feeling stronger on daily runs, noticing improved energy throughout the day, or taking pride in showing up consistently all reinforce the behavior from within. When healthy choices align with who someone believes they are or want to become they require less conscious effort to maintain.

The most effective approach is not choosing one type of motivation over the other, but intentionally tapping into both. External incentives can initiate action and structure early efforts, while intrinsic rewards gradually take over as habits form and benefits become tangible. Together, they create a sustainable framework for adopting and maintaining a healthy lifestyle. One offers a push and the other offer personal meaning and true fulfillment.

One last thing - motivation is personal. What motivates your training buddy is not likely going to sustain your drive to succeed. Give it some thought, write it down, and reflect on it often. Getting and staying motivated is job number one. After that, the rest falls into place beautifully.

Here’s to an amazing and very active 2026!

-Thys, Chief Swiveler