How Mental Strength, Goal Setting, and Support Can Help You Achieve More Than You Think
Have you ever felt like it’s too late to start something new? Maybe you've thought about taking on a new challenge like running or swimming, or even just becoming more active, but self-doubt or age has held you back. Our very own fitness queen Angela decided that age wasn’t going to stop her setting and achieving some incredible personal goals.
Angela wasn’t always a runner or a fitness enthusiast. She started running in her mid-40s, and her story might just change the way you think about your own capabilities and potential.
Angela’s Story
I only really started running in my mid-forties. Up until then, my exercise mainly consisted of daily walks and following along to a few sporadic Youtube exercise videos. There was quite a lot going on in my life back then, and I started to run a little during my walks as a distraction and to try and get out of my own head.
I would walk a bit and then run a bit. It was so hard though, and I was always so out of breath. But I kept at it and set myself the goal of completing a 6km loop near my house. I clearly remember one particular day, I decided that I was wasn’t going to stop running until I finished the loop, no matter how difficult it was or how bad it felt. I was becoming aware that running was as much a mental challenge as a physical one.
At that time, I needed a lot of mental and emotional strength to get through the challenges life was presenting and I believed that if I could master this running lark, then I could handle anything.
The elation I felt when I finished the loop was amazing. My face was tomato red, but I was on top of the world. I was so chuffed with myself and I kept talking about it to my daughters. I’m sure they were rolling their eyes on the inside as I went on and on about it, but they were a little impressed all the same.
The Learning Curve
That first win against myself was really the beginning of it all. I began running weekly and was determined to get better. Over time, and by listening to others who ran regularly, I realised I’d been making a big mistake by running too fast. I was always racing against the clock, trying to get a little faster each time—because that seemed logical to me. But, in fact, running slowly is the key to improvement. Running at a slower pace helps build aerobic capacity, while running too fast puts you into an anaerobic state, where your body isn’t using oxygen efficiently. This was tough for me to accept—my ego kept getting in the way. But once I slowed down and focused on getting my weekly miles in, little by little, I started to improve.
I started doing the Saturday morning park runs at Oldbridge, Co Meath with a friend. The first time we were giddy and nervous, as if we were running a marathon but finishing that run felt like such a triumph.
Over-Coming Self Doubt
My next challenge was to run a 10k race. My friend pushed me into it, and I was absolutely dreading it, as it seemed so far out of my reach. But sometimes, this kind of encouragement and leap of faith is what we all need. We’re often so full of self-doubt and limiting beliefs about what we can achieve, it takes someone else’s belief in us to push past those mental barriers and show us what we’re truly capable of. She coached and encouraged me around the Phoenix Park route, and I finished just under an hour. I could not believe it!
Since then, I’ve ran a half marathon in beautiful Killarney. That felt like winning the lotto.
That was 18 months ago. I set myself that challenge as a one-off, running for over 2 hours was a pretty tough ask for my not so young body. But as I’m writing this I’m currently in training for my next big race, the beautiful but hilly Dingle half marathon. I’m more mentally prepared for this one, I need to be. And I’ve added in a nice weekend away in beautiful Co Kerry as a bit of a sweetener.
As I take on bigger challenges, I’ve been getting smarter about my planning and training. I now map out my week and plan run days, strength training days (which are a must for runners) and rest days. It can be tricky to get it all down but making a plan really helps.
Staying Motivated
Setting goals for myself has definitely been the key to improving. When I’m not working towards an event like a 10k or half marathon, it’s hard to get motivated enough to put in the additional training. We often hear about the negative effects of stress on our minds and bodies, but not all stress is bad. In fact, having a goal like this can create a positive kind of stress—one that pushes us beyond our self-imposed limits, strengthens our self-discipline, and helps us push through the tough moments, like the sore toes, achy legs, and all the rest.
My Fitbit stats are always a good motivator for me. I’ve been working to bring down my running heart rate which is a sign of improving cardiovascular fitness and the results have been steadily improving which is a super buzz, especially if you’re someone who loves tracking metrics. But for me, the rewards go far beyond the numbers. They’re long lasting and significant—this journey has completely transformed the way I feel about myself and what I’m capable of achieving.
Support & Encouragement
And it doesn’t stop there. I started winter sea swimming about 5 years ago. It really took me out of my comfort zone and into a much happier place. It started with a New Year’s day dip at Salterstown, Co Louth.
The cold water was so scary and I dreaded it every time. But after a while my body started to adapt to the cold so it wasn’t quite as difficult. Hearing about the super health benefits and simply experiencing that high after a winter dip kept me going. Lots of friends were doing the same and that made all the difference.
I had learned to swim basic breast stroke as a child which was enough to make the quick dips manageable. Last year while enjoying a post swim coffee, we got talking to a group of swimmers who’d recently completed the 750m Killary Fjord swim. They’d had such an amazing and very special experience. It didn’t feel like that was for me. I was more of a teabag swimmer, quick dip in and out again. But I couldn’t shake the excitement of this challenge, and before I knew it, I was signing up for a 750m swim with 4 months to go. 4 months! Was I crazy?
It was so daunting, and it was hanging over me like an exam I hadn’t studied for. Knowing that I’d never complete the race with my basic breaststroke, I headed to my local pool to give the front crawl a go. I tried a length of the pool in front crawl but couldn’t manage more than a few stokes without choking on water. I tried a few more times but couldn’t get the hang of it which was pretty disappointing. Determined not to be outdone and have to back out of the swim, I signed up to an adult swimming class.
For the first few weeks, each 30 min session felt like hours. The drills were challenging as I relearned the breast stroke the proper way and worked out how to master the side breathing technique for front crawl. I started watching Youtube videos on swimming and then after a few weeks it just sorted of clicked. As with running, the trick was to swim slowly and relax, take a gentle inhale on the turn and blow out slowly through my nose when my head was in the water.
One evening in class I had mastered about 4 lengths without stopping, so the instructor Martina told me to just keep going. The class was finishing but she said “just keep swimming”, so I did. It actually felt easier and easier and the numbers racked up. I eventually stopped at 30 lengths / 600m.
Breakthrough Moments
I couldn’t believe I had just done that. I felt like a legend. I was expecting the other swimmers to be lined up cheering and clapping when I got out of the pool. In all of my endeavours with running and swimming, it’s been these moments that have really spurred me on. Those breakthroughs when you push past the obstacles and achieve something that had felt out of reach.
That really was the turning point for me with swimming. I signed up for a 750m swim off Greystones beach and which I completed on 17th August 2024 in just under 30 minutes. My other half, who is my best cheerleader, caught the happy moment on camera as I emerged from the sea looking triumphant in 80th place. We’re fortunate that we share the same hobbies, surrounding yourself with like-minded people is important as you take on new challenges and pursuits. He has definitely been a super support and source of encouragement for me. Earlier in the summer I ran the Drogheda 10k with my daughter who is new to running and it was a special day for us to run it together.
If your nearest and dearest aren’t of the same mind, there are increasing numbers of people swimming and running including social run meet ups and organised swims and I would urge you to seek these out. It makes it all the more fun to take on a new challenge which improves your health as you go.
My goals now are to improve my swim time and technique and to get a personal best in my 5k and 10k times run times. I’m taking on the Ardgillan Park Run and want to finish that without wanting to throw up at the end of the killer hill. As soon as the Killary Fjord swim is finished we’ll be searching for a new challenge. In the meantime, I’ll be getting back more into the gym to focus on strength training.
What’s stopping you?
Angela’s journey is a powerful reminder that no matter where you start, you’re capable of more than you might think. It’s never too late to begin something new and build momentum gradually, with each small step moving you forward. Whether in fitness or any other area of life, embracing these lessons—setting clear goals, overcoming doubt, and celebrating every win—are essential to unlocking your full potential. The key is taking that first step and trusting that the journey ahead will be worth it.
Our self-beliefs can limit us, but when you get passed them the payoff is huge. So, what’s holding you back? Whether it’s running, swimming, or something else entirely, the key is to take that first step. Who knows where it will lead?
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