MPSEs: The Secret to Sticking with Exercise?

Imagine this: You’re lounging on your couch, scrolling through social media, when a friend posts about an upcoming 5K. Feeling a spark of inspiration (or maybe peer pressure), you sign up. At first, the thought of running that distance seems impossible, but over the next few weeks, you lace up your sneakers and start training. Fast forward to race day—you cross the finish line, sweaty and exhausted, but exhilarated. The best part? A few weeks later, you’re already searching for your next event.

This isn’t just a one-time phenomenon. Fitness events—whether it’s a marathon, Hyrox, a bike race, or a hiking challenge—are powerful tools that get people moving and, more importantly, keep them moving. These types of events are known as MPSEs (Mass Participation Sporting Events). MPSEs bring together large groups of people to engage in physical challenges, creating a sense of shared experience and motivation. But how do they actually influence long-term exercise habits? Let’s break it down.

1. The Power of a Tangible Goal

One of the biggest reasons people struggle with exercise is a lack of direction. “I want to get in shape” is a vague goal, making it easy to push workouts aside. But when you sign up for an event, you’ve got a deadline. There’s no room for procrastination because race day isn’t waiting for you to “feel ready.”

Setting a tangible goal creates urgency and structure. You’re no longer just working out—you’re training. Whether it’s a 10K, a CrossFit competition, or a mountain hike, having an event on the calendar transforms fitness from a vague idea into a mission.

For first-timers, this structure is a game-changer. Someone who struggles with motivation suddenly has a reason to hit the gym, lace up their running shoes, or hop on their bike. Even experienced athletes thrive with event-based goals—there’s always another challenge to push them further.

2. Social Support & Accountability: The Magic Sauce

Ever notice how much easier it is to stick with something when you’re doing it with others? Fitness events create built-in accountability. Whether you join a training group, partner up with a friend, or just announce your goal on social media, the commitment becomes real. Backing out now would mean admitting defeat—not just to yourself, but to everyone cheering you on.

The psychology of social commitment is powerful. Humans are wired to seek approval and avoid letting others down. When you’re part of a group, skipping a workout feels like skipping out on your team. Plus, training with others makes it more fun. Instead of dreading a long run, you look forward to meeting up with friends. Instead of struggling alone at the gym, you thrive in the energy of a community.

Even digital support matters. Online running groups, fitness forums, and social media challenges create virtual accountability, where even a simple “good job” from a stranger can keep motivation high.

3. The “High” of Competition and Achievement

There’s a reason people get hooked on events. The mix of adrenaline, camaraderie, and accomplishment creates a rush that’s hard to replicate.

Science backs this up. Competing—or even just participating—triggers a release of dopamine, the brain’s reward chemical. Crossing a finish line, hitting a personal best, or conquering a tough workout creates a sense of achievement that leaves you wanting more. It’s the same reason people keep chasing new PRs (personal records) or jumping into bigger challenges after their first event.

Even non-competitive people get pulled in. Maybe they don’t care about winning, but they care about finishing. Or proving to themselves that they can do hard things. And once they feel that high, it’s hard to go back to a sedentary life.

4. The Ripple Effect: How One Event Leads to a Fitness Lifestyle

Fitness events don’t just get people moving temporarily—they often create a long-term lifestyle shift. Research shows that setting and achieving fitness goals strengthens self-efficacy (your belief in your ability to succeed). When someone completes their first event, they start to see themselves differently. They’re no longer just “someone trying to exercise”—they’re a runner, a cyclist, a competitor.

And once that identity shift happens, it snowballs. People who start training for an event often improve their nutrition, prioritize sleep, and pay more attention to recovery. They start thinking long-term about their health rather than just short-term fitness goals. Many sign up for another event before they’ve even finished their first, ensuring that momentum doesn’t fade.

It’s a classic case of “if you give a mouse a cookie.” If you give a person a race bib, they’ll probably want a training plan. If they have a training plan, they’ll probably want to fuel their body better. And if they start fueling better, suddenly they’re making lifestyle choices that benefit their long-term health.

5. Overcoming the Post-Event Slump

Of course, not everyone keeps going after an event. Some people train hard, complete their goal, and then fall off the fitness wagon. How do you prevent that?

Strategy #1: Sign up for another event immediately. The easiest way to maintain momentum is to have the next challenge lined up. It doesn’t have to be bigger—just something that keeps you engaged.

Strategy #2: Find a training community. Joining a local run club, CrossFit box, or cycling team keeps you accountable, even when you don’t have an event on the horizon.

Strategy #3: Mix up your training. If training for one event was getting stale, switch it up. Try a Hyrox after a marathon, or a Spartan Race after a bike event. Keeping fitness exciting prevents burnout.

The key is to avoid the “now what?” feeling after a big event. The sooner you set your next goal, the less likely you are to lose momentum.

Just Sign Up

If you’re struggling with exercise motivation, the solution might be simpler than you think—sign up for something. Pick an event, pay the fee, and commit. That deadline will push you to train, the community will keep you accountable, and the experience will hook you into a lifelong fitness habit. If you need a coach, Hit me up! Reply to this email!

The hardest part is getting started, but once you do, you’ll realize something incredible: you’re capable of more than you ever imagined. And that realization? It lasts long after race day.

So, what’s stopping you? Find an event, grab a friend, and take that first step. Your future self will thank you.

Want to Dive Deeper?

I discuss this topic in chapters 4 and 5 of my book, Fitness First: Your Mindset for Overall Health, Happiness, and Life Transformation. If you're ready to take your fitness journey to the next level, grab your copy on Amazon today!