The Secret to Running Motivation

Running motivation is elusive, like a mystical unicorn or Big Foot.

Sometimes, anyway.

Some days you’re ready to go! And other days…the couch looks like a better idea.

Or you swear you’ll get up early this time…and then hit snooze for an hour instead.

Has this ever happened to you?

I know I’ve lost my running motivation plenty of times.

But once I learned these techniques to trick myself into being motivated, the motivation started coming all on it’s own.

And suddenly, it wasn’t a struggle to run or follow my training plan. YESSS.

So, if you need some running motivation, follow these tips below and you’ll see a HUGE difference soon!

 

1.) Set Mini Goals

I set mini goals in all aspects of my life if a task seems daunting or I’m unmotivated to do it.

Sometimes a big goal can feel too hard to achieve.

And that strips you of motivation, unfortunately.

For example. if I said right now, that I was going to run a sub 30 minute 5K…it would feel impossible to me.

BUT, if I broke that goal down into mini-goals, I could tackle it. My running motivation would appear.

Goal 1 might be to run just 1 mile in under 10 minutes.

Goal 2 might be to complete 2 weeks of speedwork sessions.

Goal 3 might be to run 2 miles in under 20 minutes.

(Etc…you get the point).

I LOVE checking things off lists, it gives me a sense of accomplishment and motivation!

And that’s the beauty of this tip.

You get running motivation through a smaller series of “wins” instead of having to wait for one big one at the end.

 

2.) Make a Plan

Ok, that smaller set of goals we just talked about?

You need to put that into a plan.

Why?

It’s SO much easier to motivate yourself to follow the next step when you don’t need to think about what the next step is.

Because it’s already laid out in front of you.

The path to success is already created. Simply do the next mini-step today!

Sounds so simple, right?

It is, and you’ll be surprised how your running motivation returns after following just a few days of a plan.

Need a training plan to follow?

Check out our beginner training plans here and pick one if it fits your running goals.

Choose from:

• 8 Week Learn to Run Plan
• 5K Training Plan
• 10K Training Plan
• 10 Miler Training Plan
• Half Marathon Training Plan
• Marathon Training Plan

 

3.) Run in the Morning

Don’t give yourself all day to think about running. Or have unexpected plans pop up.

Run in the morning and get it out of the way!

Sure, no one likes getting out of a warm, comfortable bed to exercise. 

But believe me…the feeling of accomplishment after it’s done fuels your day and reinvigorates your running motivation like woah.

So trade the 5 minutes of grumpiness while trying to get out of bed for a DAY of feeling great!

Not sure how to run in the morning consistently?

Learn 14 Ways to Become a Morning Runner and see how it easy it really is.

4.) Be Prepared

Remove another mental roadblock to running motivation by being prepared to run.

Lay your running clothes out the night before.

(Or wear them to bed, like some really early morning runners do!)

That way, in the morning, you don’t really need running motivation to get started…just put the clothes on and walk out the door.

Not sure what running gear you need to be prepared?

Read Running Gear for Beginners: What You Absolutely Need to Start Running.

 

5.) Know How to Run in Different Weather

Ah…weather.

The universal motivation-killer, right?

It’s too hot.

It’s too cold.

It’s raining.

It’s snowing.

SO MANY REASONS TO SKIP YOUR RUN.

Well, guess what?

I have the solution to these weather problems.

Learn how to:

Run in the Rain: Running in the Rain: 8 Strange Tricks that Actually Work.

Run in the Cold: 10 Cold Weather Running Tips: How to Run in the Winter Safely

Run in Warm Weather: 10 Warm Weather Running Tips: How to Run in the Heat Safely

Run in the Dark: Running in the Dark: 12 Tips to Keep You Safe

Run in the Snow: Running In the Snow: 6 Epic Secrets, Revealed

 

Phew, that’s a lot, but completely worth reading.

Truly want running motivation? Learn how to handle weather 🙂

 

6.) Heed Rest Days

Guys, this one is SO easy.

Rest your body.

I know, I know…you’re a runner, and you want to run.

But your body needs time to recover from all the hard work you’re putting in.

Rest = motivation.

The more tired your body gets, the more dragged down it feels.

And then your mind responds by losing motivation to continue.

So follow your training plan’s rest day schedule. Promise?

 

7.) Switch it Up

Boredom can also kill your running motivation.

For a while, I ran the same 3 mile loop.

For weeks and weeks.

And I started to lose interest in running. It was boring. I hated getting up in the morning to run the same-old loop again.

So one day, I veered off course (quite literally).

I went a completely different loop and discovered fun new things to see! New houses I’d never seen, 3 goats in some dude’s yard (seriously…and I live near Boston so that’s not a normal occurrence!)

New running routes gifted me a new sense of  running motivation.

Try switching it up and see how fun it is!

Note: this applies to switching up your form of exercise too…try cross training for runners, or strength training for runners, and mix up the daily routine too.

 

8.) Celebrate!

Bask in the glory of accomplishing your mini goals (and big goals)!

Celebrating your achievements gives you running motivation.

Why?

You’ll feel great about yourself!

You’ll feel proud of your accomplishments & want to keep going.

My story of celebrating running wins:

My best friend and I trained for a half marathon together recently.

We were both battling various injuries, so it wasn’t an easy road to victory.

So we decided our “gift” to ourselves for finishing the half marathon would be a weekend away to our favorite spot: Portland, Maine!

Every time I lost my running motivation during training, I thought of the reward dangling in front of me.

And it worked (in combination with all the other tips in the post too)!

Side note: I also treated myself to a good glass of wine or pretty cupcake along the way to celebrate weekly goals….food & drink motivate me! Haha.

 

9.) Rinse and Repeat

My formula for running motivation is:

Set a big goal + Set mini goals + Celebrate Goal Achievements = Running Motivation (and success)

It’s that simple.

You can do this! Over and over again, you can do this.

 

10.) Bonus Tip: Read Running Motivation Quotes

Reading inspirational running quotes always gets me jazzed up to run.

That’s why I pop over to 6 Inspiring Running Quotes for a Burst of Motivation every once in a while when I’m in a rut.

Quote numbers 1 and 6 are my favorites! Which ones do you like?

 

Ok, now you know all the important tips to getting running motivation back (and keeping it).

Are you ready to follow the simple formula to running success?

 

Next: What Is Your Running Goal?

Do you want to crush your running goal?

Find out how to achieve your goal, just go here.

You’ll get step-by-step instructions to accomplishing your running goal for this year.

 

Save this post for later so you don’t forget the success formula!