Human motivation is a dynamic and complex entity. We are barraged by a wide variety of internal and external factors that drive us to run towards exercise or run away from it. Early in my career I stumbled upon James Maddux’s journal article Habit, Health, and Happiness (1997). To a liberal arts guy, a writing that attempted to bring some philosophy to the science of exercise was quite appealing. A decade and a half later, the article still resonates with me and I would argue that science and society is starting to “get” Maddux’s ideas more and more.

In considering exercise motivation, Maddux simply put:

If the only reason for exercising, eating right, not smoking, not drinking, and so on is to improve ourselves, or to prepare ourselves for some future time, supposedly so we will be healthier and happier in the future and able to enjoy life in the future, then we are wasting our time.

The future payback of exercise is very real – physical, mental, and social benefits are well documented. Yet, the sub-text to these reasons for exercise is not terribly compelling to many people. Consider for a moment a common motivation for exercise and its unstated meaning:

“I run each day so that I may stay healthy.” Also hear: “So I can live long.” This works well if the Grimm Reaper, with sickle in hand, is chasing you down the street. Yet it is not so successful if death’s doorstep is a bit further away. Fortunately, the end of days is well in the future for most people. This reality makes striving for health a bit of a weak motivator. It is not within our headlights, so remains out of sight and un-motivating on a daily basis.

The long term plans and vague destinations for exercise aspirations can take many forms – “I’m getting in shape so I’m ready for the beach this summer,” “We have a wedding coming up and I want to look terrific,” “I need to get in better shape so our team can win next season,” etc. Yes the reward is terrific and meaningful once you get there, but having the destination in mind does not do much to motivate in the present.

We often neglect the motivation that lies right in front of us. In his article, Maddux grabs onto Eastern philosophies and suggests paying attention to each moment, embracing each step – being mindful. This can be a bit abstract, so an easy first step could be to remain non-judgmental while doing. Plainly put, save the analysis - the labeling of good or bad until the workout is completed. Go with the flow and determine the quality of the workout a while after all the sweat and self-imposed suffering has concluded. As the sneaker company says, “Just do it.” Analyze it later.

This leads to the reward that lies right in front of us…. good feelings and energy follow physical activity. There is no need to wait weeks until the scale cooperates. There is no need to trust that you have assured yourself one more day on this earth with each successful pull-up. The reward of good feelings is immediate and quite regular.

Your homework: After exercising take at least a few minutes to soak in the emotions and remember them. Do not let the hustle and bustle of life rob you of one of exercise's most wonderful rewards. In the midst of many exercise motives, put the good feelings prominently on your radar. Sure, this may drift away from the Zen-like thought of paying attention to each step as we take it, but it is a compelling reward that does not follow far behind your regular exercise.

Dr. Adam Naylor leads Telos Sport Psychology Consulting and is a Clinical Assistant Professor in Boston University’s School of Education. He has a decade and a half of experiences working with professional through amateur athletes – of note: US Open competitors, NCAA champions, Olympians, Stanley Cup winners, and UFC martial artists. Beyond sports, over the past five years he has served as a corporate performance and wellness consultant. He can be reached at adam@telos-spc.com. Follow him on Twitter @ahnaylor.

What I did: 3.75 mile run, weights
On my playlist: "Moves like Jagger" by Maroon 5

For me, other than going to summer camp for 6 weeks in the willy-wags of northern Maine when I was a child, summer has few redeeming qualities.

Mosquitoes, humidity, sunburns, and bathing suits.

That last one is the one I dread the most.

NESN's Tom Caron shares his thoughts on running his first 9k Run to Home Base, to help raise money for the Red Sox Foundation and Massachusetts General Hospital Home Base Program, which provides care for veterans with combat stress or traumatic brain injury and support services and counseling for wounded vets' families.

Here are his thoughts on the day and race:

NESN Red Sox reporter Jenny Dell recaps her 9K Run to Home Base, which honored veterans and raised money for the Red Sox Foundation and Massachusetts General Hospital Home Base Program, which provides care for veterans with combat stress or traumatic brain injury and support services and counseling for wounded vets' families.

We caught up with her to see how the 9k went, and see if she beat colleague Tom Caron, who also participated.

Here's Dell's latest:

When I wrote my recap of my first 5K I told you how I kept going by cranking up my music and just telling myself over and over to not stop moving my feet.

In college, I loved rowing because I had to push my body -- hard -- to help my teammates move the boat quickly through the water.

During races, I hated how much my muscles burned and how I sometimes felt sick to my stomach from working so hard.

I'm to the point in my running now that I want to see what else I can do now that I know I can survive for three miles.

So I did what any other fitness blogger would do: I signed up for a 10K.

Once again we caught up with NESN's Jenny Dell to check in on her progress as her 9K Run to Home Base race approached.

Here's my Q&A with Dell about her training, and how she felt before her big run.

With the Run to Home Base 9K just a few days away now, NESN's Tom Caron has been ramping up his training in hopes of finishing strong and beating colleague Jenny Dell. Caron is wearing a Fitbit to track his steps while he trains.

Here's my latest Q&A with him to check in on his progress:

I suspect we all know that regular exercise is a bright idea. I also am comfortable believing that most people realize that there are numerous ways get fit. This being said, so many choices can leave mortal humans either indecisive or too quick to grasp that which is right in front of them (for some insights on our challenges with choices check out When Choice Is Demotivating). Perhaps this is why a few times a year, many Bostonians adopt running… and then... stop running. It seemed like such a bright idea when catching a glimpse of the runners bounding along the sun-sparkled Charles on a late spring morning. Running is a good way to get fit and live healthy. There is one problem however, some of us simply do not enjoy running.

An important step in making exercise stick is to consider the Socratic reminder, “know thyself.” A few moments of consideration helps shrink the menu of exercise choices and maximize the longevity of activities we adopt. Furthermore, considering challenges to your exercise commitments (think: work travel and holiday buffets) in advance provides 20-20 foresight. This allows you to problem solve early rather than slipping out of good habits because you were swept away in the moment of fitness failure.

If you are reading this post, you think exercise is a good idea. Take a few moments and use the preceding self-assessment to consider what types of activity are good ideas for you. Reflecting on these things is a good way to get moving as well as a nice reminder of how your activity resonates with you. It is amazing how a little added forethought can make exercise stick.

I believe that regular exercise is a decision that everyone wants to make. Taking a few moments to “know thy fit-self” will help create a fitness environment that is most compelling. Enjoy it all.

Dr. Adam Naylor leads Telos Sport Psychology Consulting and is a Clinical Assistant Professor in Boston University’s School of Education. He has a decade and a half of experiences working with professional through amateur athletes – of note: US Open competitors, NCAA champions, Olympians, Stanley Cup winners, and UFC martial artists. Beyond sports, over the past five years he has served as a corporate performance and wellness consultant. He can be reached at adam@telos-spc.com. Follow him on Twitter @ahnaylor.

What I did today: 3-mile run, 3, 1-minute planks
On my playlist: "Titanium" by David Guetta featuring Sia

Yup. I've lost my mind.

I went from running my first 5K to running a marathon every week.

Just like his colleague, Jenny Dell, Tom Caron is also training for this year's Run to Home Base.

The 2012 Run-Walk to Home Base Presented by New Balance honors veterans and raises money for the Red Sox Foundation and Massachusetts General Hospital Home Base Program, which provides care for veterans with combat stress or traumatic brain injury and support services and counseling for wounded vets' families.

Since Jenny and Tom have both said they'd like to beat the other during this weekend's race, we thought we'd let you get a sneak peek at their training by giving them each a Fitbit to track their steps.

NESN Red Sox reporter Jenny Dell has signed up to participate in this year's Run to Home Base. The 2012 Run-Walk to Home Base Presented by New Balance honors veterans and raises money for the Red Sox Foundation and Massachusetts General Hospital Home Base Program, which provides care for veterans with combat stress or traumatic brain injury and support services and counseling for wounded vets' families.

The May 20 race is a 9K loop near Fenway Park, with your last strides ending on home plate at Fenway itself. Since Jenny is in the last stages of her training for the race, we asked if she would wear a FitBit like I do, so we could watch the number of steps she's taking while training.

What I did: Ran three miles, did one minute plank, 40 crunches
On my playlist: "Say hey" by Michael Franti

If you ask my parents, I'm sure they'd tell you I've always been an over-sharer.

What I did: Stairclimber (35 minutes) weights, 20 minutes, 1 minute plank
On my playlist: "Caught up" by MC Boy

Here's another example of the amazing work that all you readers are doing.

Today's story comes from a man who calls himself "Not Buddha anymore."

I wasn't the fastest. But I wasn't dead last.
I ran the whole way. I finished.

It wasn't easy, but man, did it feel good.

What I did: Stair sprints (20 minutes) weights (20 minutes) 1 min plank
On my playlist: "Take on me" by A-ha

My first 5K race is on Sunday. That's just three days away.

To say I'm nervous is an understatement.

For the past nine weeks, I've been training hard, trying to teach my body how to run efficiently, swiftly, gracefully.

But now, with only three days to go, my old nemesis of self-doubt is kicking in.

By Adam Naylor

Where I'm Coming From

I am a father, husband, teacher, consultant, and eclectic exerciser (depending on my mood you could find me surfing, playing tennis, biking, lifting, plyoing, golfing, or joining just about any athletic activity that my 5 year old can dream up). Perhaps most important to this blog, I have spent the past 20 years studying or teaching about the psychology of play (a.k.a. exercise) (a.a.k.a. sport) in one format or the other. It has been a wonderful adventure taking me from sun drenched tennis courts in Florida to cavernous Canadian hockey rinks, from cramped biofeedback labs to grand Major League ballparks, from community YMCAs to opulent country clubs, from windowless sports medicine clinics to the expansive surf of Nantasket Beach. Throughout it all, it has always been clear that finding playfulness in our pursuits leads to health and high performance.

This week's reader fitness story comes to us from Laura, 25, of Somerville. Her story shows that if you just stick to the small changes you're making in your health habits, they can eventually stick.

What I did: 45 minute interval training run, 15 minutes weights, plank
On my playlist: "Bad" by Michael Jackson