3 Tips for Reaching Your Fitness Goals That Have Nothing to Do With Exercise, According to a Pro Athlete

Professional marathoner Hellen Obiri has had quite the past 18 months. In April 2023, the 35-year-old won the Boston Marathon, which she followed up with a win at the 2023 New York City Marathon—becoming the first woman to win Boston and NYC in the same year since 1989.

Obiri, who races for apparel and shoe company On, picked up steam in 2024, despite some minor injuries, with another win at the Boston Marathon and then a bronze medal in the marathon at the Paris Olympic Games. Most recently, Obiri placed second at the 2024 New York City Marathon, which took place on November 3.

“It’s been an incredibly long year,” Obiri tells Well+Good. “Racing three major marathons has not been an easy walk in the park, but I’m so grateful to my supportive fans, On, and my family, who have propelled me to go that extra mile.”

Obiri, who grew up in Kenya but now lives with her husband and 9-year-old daughter in Longmont, Colorado, seems to have her formula for finding success nailed down. And even though Obiri achieves many of her goals through intense running workouts that make her speedy, some of her most important training involves little to no movement at all.

Here, Obiri shares her tips for finding success in running —that you can use for any athletic goal—that you can practice right in your own home.

1. She finds intrinsic motivation

While earning a shiny finisher’s medal or new personal best time at a race or competition is flashy and gratifying, many elite athletes say it’s the people involved in the process of being successful that are the real reward. That’s called intrinsic motivation, and it means motivation that comes from within.

Other examples of intrinsic motivation could be wanting to find your physical and mental limits, enjoying time with a specific community, or trying a new sport. For Obiri, the ultimate intrinsic motivation comes from wanting to show her young daughter all that’s possible.

“As a mom, I need to show my daughter that anything is possible with determination and hard work, and to realize what the future has in store for her,” Obiri says. “I know I have that responsibility, and I must work hard to give her the best life.”

To find your own intrinsic motivation, think about or jot down the reasons you signed up for a race or competition initially—it probably wasn’t because of the medal at the end. Rather, you probably signed up to go after a new challenge or to pursue a fun journey with a friend. Focus on those intangible, but important, aspects of your own athletic journey to stay motivated to pursue your goals.

2. She practices self-confidence

Whether you’re training to win or simply to finish a race, self-confidence is a key component of both achieving your goals and feeling good during the pursuit of them.

Obiri heads into every race with heightened self-confidence that she’s fostered through consistent training, support from her community, and taking care of herself. When she hits the start line of a marathon, she has no doubts about her ability to execute her goals.

“I believe in myself. I know I’m the best [I can be], and I give my all in training and while competing,” Obiri says. “Secondly, I know that [during a race], it’s now or never—I believe [a race is] my time to utilize all opportunities around me to succeed.”

Even if you’re pursuing an athletic challenge that you’ve never done before, you can still approach that goal with confidence. These are a few ways to build self-confidence as you pursue a goal:

• Follow a training plan and be consistent with it. Stacking consistency over time will give you the confidence that you can reach your goal.
• Keep a journal of your successes on the journey to your goal. Note what you’re doing well, what you can improve upon, and how you’ll take steps to make those improvements. (Check out some of our favorite intention-setting journals!)
• Talk to yourself the way you’d talk to a friend, which is to say, with encouragement. It’s okay to feel frustrated now and then again as you pursue a goal, but remember that positive self-talk has a big impact on your overall motivation and self-confidence. Identify some positive self-talk phrases or mantras you can use when the going gets tough.

3. She prioritizes active recovery

Although Obiri builds her speed and endurance through running and strength workouts, her body needs to recover in between sessions so she can return to the road feeling refreshed as soon as possible. When Obiri is resting, she isn’t lazing on the couch (although that can be a good form of total rest and relaxation!). She’s practicing “active recovery.”

Active recovery involves light activities that promote better flexibility, core strength, blood flow, and mental wellness, among other things. Examples include yoga, foam rolling, physical therapy exercises, a cold plunge, or a trip to the sauna.

“Recovery is part of my training—I try to recover naturally and actively as much as possible,” Obiri says. “Whenever I’m not training, I spend my free time resting at home, sitting in the sauna, foam rolling, or using a pulse roller at least twice a week.”

No matter your level of running ability or athleticism, all bodies need some TLC on a regular basis. Be sure to incorporate foam rolling, mobility, light strength work, or yoga on a consistent basis. Your body and mind will thank you, and you’ll be more likely to pursue your goal feeling healthy and excited along the way.