Think your way into training like an elite athlete

August 21, 2024

Swedish Orthopedics & Sports Medicine Team

[3 MIN READ]

Watching the Olympics made many of us want to “go for the gold” and start a new activity or join a sports team.
Olympians reach their goals using a combination of long-term outlook, self-discipline and self-motivation. Adopting their perspective is a key component of mimicking their success.
The director of the Swedish Sports Medicine Program Fellowship and head team physician from the WNBA Seattle Storm and Seattle University Redhawks offers tips and strategies to help you reach a personal best.

Watching Olympic athletes perform feats of extraordinary physical prowess can inspire even the most dedicated coach potato to “go for the gold” and start – or maybe restart – a new physical activity, skill or sport.

We talked to Michael Erickson, M.D., director of the Swedish Sports Medicine Program Fellowship in Seattle and head team physician for the WNBA Seattle Storm and Seattle University Redhawks basketball team, about what it takes to be an Olympian. Before you dig out your running shoes or dive into the pool to practice your breaststroke, here's what you need to know.

Harnessing the Olympic mindset

“Olympic athletes have a unique perspective,” says Dr. Erickson. “They train hard for a chance to compete in four years, so they have a super long outlook. If you’re training like an Olympian, you probably take a long-term and short-term outlook. You’re not training for this week or next month.”

This mindset, paired with self-discipline and the ability to self-motivate, is a winning combination for success – even if you’re not competing to stand on the Olympic podium.

Start slowly

Rome wasn’t built in a day, and no one becomes a professional athlete overnight. To achieve the best results, start slowly, pace yourself and acknowledge your limitations and skill level.

“Everyone should start at the lowest level and work their way up to more activity. If you start exercising, you always want to begin at a low, reasonable level and add from there,” says Dr. Erickson.

Easing into a new activity helps build a sustainable routine and reduces your risk of burnout or injury.

Include variety

“Part of watching the Olympics could be you found something that looks fun to you. It’s kind of a smorgasbord of activities,” says Dr. Erickson.

Join a class. Learn a new activity. Anytime you can make fitness fun, you increase the probability that you’ll continue to repeat the activity you enjoyed. Don’t think of it as something you “have to” do. Make it a part of your social life, says Dr. Erickson.

“For the most part, people are social. Including people in your fitness plan can improve your enjoyment and reliability. If you’ve been doing it on your own, try to find a group of people doing what you do. There are typically groups out there playing at a beginner level everywhere. There are running groups at every level. There are swimming groups and exercise groups at every level. Making it social helps make sure the activity is built into your life,” he continues.

Ask for help

Starting something new is always challenging, so make sure to get proper guidance.

“I always think getting some help in the beginning is helpful. A coach or trainer can help you learn how to do something right the first time. They can help you avoid the kinds of mistakes and pitfalls that cause injury or frustration from not making gains,” says Dr. Erickson.

Get physical with your daily routine

Olympic athletes spend untold hours staying in shape and honing their skills. But for most of us, there isn’t enough time in the day to add multiple hours of training and practice. Luckily, there doesn’t have to be.

“Even if you truly haven’t been exercising at all, increasing the amount of activity you get in your day can be as simple as parking further away from your destination or walking around your neighborhood. Trying to find life tasks that add activity, like taking the stairs or using a smartwatch or other device to make sure that you have bouts of activity where you get up from a sitting position and move around,” says Dr. Erickson.

“Look for things you can do in those transition moments of your day. Whether it is getting to work or school, or maybe your lunch break, transition points are a great place to stop and exercise,” says Dr. Erickson. “It can't be something you must put a lot of effort into because other things will get in the way. Make it something that’s accessible that doesn't take a substantial amount of preparation or time. Make sure it fits in your life.”

Reward yourself

You don’t need a gold medal to feel good about your accomplishments. Reward yourself when you reach special milestones or meet fitness goals.

“It’s not unreasonable to reward yourself for a good job. Allow yourself that special treat – whether it’s something you’d like to eat or something you’d like to do. Pairing those rewards with activity can help build that habit,” says Dr. Erickson.

Every little bit counts

Any amount of activity – no matter how small – offers health rewards, according to Dr. Erickson. Even small amounts of activity result in a measurable improvement in your health.

“There’s evidence you can benefit your health by adding any amount of activity. There’s nothing that’s too little. We can measure the benefits of the tiniest increase in physical activity. So even things that add a small amount of activity to your day have a measurable improvement in your health,” says Dr. Erickson.

“Remember, there's no minimal amount of activity that brings benefits. You can build more and more and more, but every time you exercise, it’s beneficial. If you skip it for a day, you will not devastate your health. It’s not all over for you,” he adds. “Getting regular activity is really helpful. But any amount or any activity is great. Every time you restart is another opportunity to get healthier.”

Learn more and find a physician or advanced practice clinician (APC)

Do you or a loved one need to consult about a spine or orthopedic surgery or a joint replacement? Experts at the Swedish Orthopedic Institute (SOI) can help. To make an appointment with an expert at Providence Swedish Orthopedics, call 206-386-6171. You can also visit our website to learn more about the services available at Swedish Spine, Sports and Musculoskeletal Medicine.

Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care provider. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.

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