Finding freedom in discipline: focus beyond the finish line

Congratulations Freddie, you’ve crossed the finish line of your marathon, half-marathon, or big race. Months of training, early mornings, and focusing on recovery brought you to this incredible moment. But now what thought Freddie? The weeks after a big race left Freddie, like countless other runners, feeling adrift. With Autumn marathon wrapping up with New York this Halloween weekend, for may of those runners and maybe yourself, staying focussed in this post-race period is critical to preserving your hard-earned fitness, preventing injury, and setting yourself up for an even stronger next training cycle, whatever you're next goal is. I want to discuss how discipline, not motivation, can keep you on track—and why this often-overlooked "in-between plans" phase is crucial for any runner.

Why routine beats motivation (and why discipline is freedom)

Let’s face it: motivation is great when we have it, but it comes and goes. Relying on motivation alone is risky business,—it’s not always there when you need it. Discipline, however, is more stable and reliable; it’s a habit you can build and count on. This idea is echoed by the great Eliud Kipchoge, one of the most disciplined athletes in the world. He once said, “Only the disciplined are free.” For Kipchoge, discipline is what allows and had allowed him to show up every day, even during periods without a race on the horizon. His training, even during off-seasons, is about small, steady actions that keep him prepared and progressing.

This approach to discipline isn’t just for elite athletes; it’s for anyone aiming to stay consistent. Sports psychologist Jim Afremow, author of *The Champion’s Mind*, emphasises that building consistent routines—especially when you’re between training cycles—helps athletes maintain both confidence and fitness (Afremow, 2014). A disciplined approach post-race keeps you balanced, mentally sharp, and injury-free. Importantly, it doesn’t need to look like the demanding training of pre-race periods; it’s about keeping a structure to support your next goal.

Setting purposeful goals between training cycles

The weeks following a race don’t have to look like your peak training season, and they shouldn't, especially if you've been focussed and dedicated to progressive overload for 16+ weeks, but they’re not a time to go completely inactive either. Here’s some top tips on how you can structure this period:

1. Prioritise recovery: Take the time to properly recover from your race—especially in the first couple of weeks. Focus on active recovery like easy runs, cross-training, and swimming, which will help muscles repair and gradually bring you back to your next training level.

2. Maintain endurance: Aim to preserve a base level of aerobic fitness. You don’t need to clock peak mileage, but regular aerobic running activity will keep your cardio conditioning intact and prepare you for a smooth transition into your next training phase. If your next goals are running related, keep the aerobic activity running. The exercise has to have the specificity to the activity.

3. Incorporate strength training: Use this time to address strength and mobility. During intense running blocks, strength training sometimes takes a back seat, but this period is perfect for balancing any muscle imbalances and building a foundation to support future performance.

4. Keep up efficient speed work: Keep your legs sharp, and keep your movement efficient with short intervals and / or strides. Speed work keeps your body agile and connected without adding stress, especially if you’re keeping mileage low.

5. Stick to a Routine: Keep a consistent routine with a balance of the above. A study published in The Journal of Sports Science and Medicine found that moderate, consistent routines maintain fitness even when intensity decreases. Discipline here isn’t about going hard every day; it’s about doing the fundamentals to keep your body and mind primed for its next block of training ahead.

How can you achieve a balanced maintenance plan?

The weeks between major training cycles are the perfect time to recalibrate. Many runners struggle with finding the right balance of recovery and activity, but this is where a well-planned maintenance routine can make all the difference. I can help create a customised maintenance plan with the right mix of endurance, speed, strength, and recovery tailored to your needs, and importantly to allow you to be ready to attack whatever training comes next, physically and mentally. Think of it as a “bridge plan”—not as intense as peak training, but structured enough to keep you moving forward, ready for the next challenge.

Whether you’re looking to stay injury-free, maintain gains, or start your next training block from a place of strength, I’ll work with you to create a plan that meets your goals, no matter how far away that next finish line may be.

Remember Kipchoge’s words: freedom comes from discipline. By staying active and consistent now, you’re making an investment in your future running self.

This is a quieter part of the journey, but one that ultimately keeps you prepared and confident for your next goal. Keep showing up, keep it simple, and let discipline—not motivation—lead the way.

References

1. Afremow, J. (2014). The Champion's Mind: How Great Athletes Think, Train, and Thrive. Rodale Books.

2. Kipchoge, E. [@EliudKipchoge](https://twitter.com/EliudKipchoge). "Only the disciplined are free."