Your running sneakers have been observing you for days. You simply can’t deliver your self to lace them up and head out for a run. Why are some folks in a position to make running an everyday a part of their routine whereas others wrestle with it? There are 1,000,000 components that have an effect on your motivation stage, however there are additionally some methods to make it simpler to keep dedicated to your objectives. adidas Runners (AR) accountability teams have been established world wide for precisely this function.

Nabila Sam, AR Kuala Lumpur Captain and mentor, and Alia, considered one of her mentees, shared their experiences in the regional accountability group throughout a 4-week training plan with one frequent aim: for each member to run their finest 30 minutes in an AR adidas Running problem.

What are Accountability Groups?

adidas Runners accountability teams are designed to deliver collectively native running communities and create a way of belonging by pursuing a typical aim whereas supporting members on their journey to construct healthy habits. By training collectively, members maintain one another accountable for the commitments they’ve made to their health and fitness.

Accountability teams have a mentor who acts as each a coach – encouraging runners to push themselves – and a buddy or cheerleader – providing emotional assist when group members, or mentees, face challenges and setbacks.

4 Weeks of Commitment to One Goal

Read Nabila and Alia’s diary entries on the ups and downs of their 4-week training program:

Week 1: Nerves and New Experiences


I used to be a bit nervous on the start of the week as a result of that is my first time main a training plan nearly. I seen an inflow of recent followers which boosted my motivation to guide the group to do their finest 30-minute run. Let’s do that! Trust your motivation!

It was irritating to not have the ability to gauge whether or not folks had been totally onboarded with the plan, however I powered by way of it. Doing issues nearly has all the time been a weak spot of mine. I used to be stunned to see that I really enjoyed the entire course of understanding that it benefited the group.


Ran 4.9km through the time trial and was very happy with the space since I haven’t performed a time trial for fairly a while. Not going to lie, it was exhausting running alone, however earlier than the time trial, Nabila was an incredible coach, offering steering for me. This actually helped me to remain motivated and targeted. 

Accountability is the important thing to success in any space, particularly in running. Having an accountable mentor has undoubtedly helped me to spice up my confidence to attain my aim. 

Week 2: Lessons and Accomplishments


The group ran their one-mile problem and did nice! 

We included velocity, strength, and mobility workouts this week and they’re progressing nicely to date. Looking at their wonderful outcomes and motivation made me extra motivated to proceed main this group.

I used to be unable to submit some lean/ mobility workouts as steering for my accountability group. I needed to direct those that asked about it to some lean mobility exercise movies that I discovered on-line. I felt like I let the staff down. They had been very understanding, which made me understand the significance of the weather of respect and understanding inside a group. This expertise has helped me be a greater mentor.


I efficiently ran 7:35 minutes in the 1-mile time trial. I strongly consider that the speedwork session and strength training in the training plan undoubtedly helped me construct my confidence to run. It feels nice once I full every day’s plan and this proves that with exhausting work I can attain my aim. 

Week 3: Frustration and Anticipation


Conducted my first reside session ever on the AR Global web page for the Trust your Recovery session co-hosted by Coach Youska. What an achievement!

Current problem? It’s the start of our fasting month for us Muslims. Fasting till race day is hard. However, we took it in stride and tailored our routines round it by adjusting our training time and the depth of the workouts. We discovered a precious lesson by way of this journey: when in a troublesome state of affairs, with motivation and the willingness to be taught and try, we’re in a position to adapt to attain our final aim!


Week 3 was a bit bit tough for me – particularly the speedwork session. I used to be motivated originally of the week to push myself to the restrict and see the progress that I’ve made these previous weeks.  

I struggled to finish the speedwork session as a result of I used to be running too quick originally, which prompted me a bit discomfort in my leg. I adopted the guides from Coach Youska and Nabila relating to restoration and my leg felt significantly better. 

I discovered to not start too quick throughout speedwork or else I’d undergo later. 

Week 4: Accountability and Success


We’ve lastly reached judgment week. Everyone was able to run their finest 30-minute run! Last-minute tips had been shared on nutrition, relaxation, and restoration in addition to racing methods. 

So we ran. We ran our greatest 30minutes run. And we soared to the ending line! 

Results poured in. Everyone was happy with what they’ve achieved. I couldn’t cease smiling all through the weekend, taking a look at all of the wonderful achievements, understanding that I performed a component (nevertheless small it could be) in making that occur. I’m one comfortable, content material, and proud captain. 


I managed to run 5.4km in 30 minutes which was past my expectation.

Through the 4 weeks of training, I noticed what I can accomplish once I mix exhausting work and need with the appropriate training program. As my mentor, Nabila held me accountable and gently pushed me once I wanted it. This impressed me to remain on observe and concentrate on a aim that I’m so proud to have achieved. 

Top 3 Benefits of Accountability Groups

Studies present that understanding in teams (in person or digital) has advantages that reach far past simply your bodily health. Regular group exercise stimulates your thoughts, will increase your enjoyment, offers assist when you find yourself struggling, and builds a way of group and belonging. (1

1. Guidance from a Mentor

Many folks run into roadblocks earlier than they even get out the door. How ought to they get started? Where, when, how far ought to they run? Research signifies that fitness teams led by mentors see larger enchancment and retention charges. (2)

2. Community Support

Running alone has its advantages for some, however having fun with the assist of a powerful, encouraging running group is what retains many runners targeted and dedicated. Mentee Alia advised us how running was a lonely sport for her till she joined AR Kuala Lumpur in 2018. With the assist of the group, she now feels impressed to chase her running objectives and is aware of that they all the time have her again. 

Did you realize?

A 2017 research printed in the pure science journal Nature Communications confirmed that exercise is socially contagious. Whether your running group is digital or not, belonging to a gaggle in which individuals share their achievements and encourage one another has a direct influence on bodily exercise ranges.

Accountability group mentors create a way of belonging. Nabila takes the time to get to know her mentees. “I need to essentially perceive their objectives, strengths, weaknesses, and motivations.” Knowing this, she will be able to facilitate discussions among the many members to create a secure setting the place they really feel comfy sharing their objectives and fears.  

3. Butterfly Effect: Running Motivation 

How does an accountability group maintain you motivated? Each mentor has a distinct technique. Nabila believes in the facility of positivity and the butterfly impact. By instilling her mentees with optimistic vitality, their motivation will enhance, and they’ll hopefully unfold it to others. 

Like many people, Alia is again to running alone through the pandemic however stays motivated by way of the digital running group. She connects with buddies world wide in the adidas Running app. Group members additionally shoulder some accountability for maintaining the running motivation for the group. Alia’s strategy – particularly in the digital group – is encouraging others to hitch an adidas Running problem or to create their very own. 

Mentors have to maintain themselves motivated, too, in order to move that vitality to the group. How does Nabila do it? She is pushed by objectives; attaining these objectives fires her up so she will be able to then share that enthusiasm along with her accountability group.


If you’re able to cease observing these running sneakers and start placing them to good use, be part of an area adidas Runners group or the worldwide AR group at this time! The world adidas Runners group provides unimaginable advantages to all runners of all ranges, irrespective of the place you’re. Boost your running motivation with weekly digital runs and join our adidas Running problem in the app. You’ll discover an incredible running group of like-minded individuals who wrestle with the identical challenges, encourage one another, and share the enjoyment of attaining objectives. Get useful tips to develop healthy habits in addition to steering to maintain you targeted. 


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