26 Useful Tips to Increase Your Motivation to Run
One of the biggest challenges that runners face is finding the motivation to run. Lack of daylight hours in the winter, cold weather and rain are all tempting excuses to stay home instead of running. However, if you can find that motivation to just start your run you’ll be glad you ran instead of staying home.
If you need some help motivating yourself to put your running shoes on and head out the door, below are some tips to get you moving:
1. Remember Your “Why”
Are you trying to lose weight? Train for a race? Reminding yourself of the big reason why you’re running will help you on those days when you’re lacking the motivation to run. Try putting post-it notes on your mirror or create a vision board with your goals to keep your big "why" in sight.
2. Track Your Progress
Start tracking your progress from Day 1 so you can see how far you’ve come and all of your progress. You can invest in a fitness tracker watch or use the Strava app for for free. Either way, you’ll be able to track the miles you’ve run and your pace. Seeing how many miles you’re logging over time, your runs increasing in distance, and/or your pace getting faster feels amazing and will motivate you to keep running.
3. Set Goals
It’s important to find the right balance with the goals you set. You want them to be challenging enough so it feels good when you accomplish them. But you also want them to be realistic and attainable. Setting a goal that’s too out of reach can actually decrease your motivation. When if feels like your goal is further and further out of reach as the days go on, it becomes too tempting to quit. It’s best to use the SMART goal setting system. You can always set new and more challenging goals as your fitness improves.
4. Break Down Your Goals
Building off of the last point, it can help to break down your main goals into smaller ones. For example, say you have a goal of running 500 miles in 100 days. You can break that down to a goal of running 35 miles every week. On those days when you’re struggling to get going, viewing your goal as 35 miles for the week seems a lot less daunting than 500 miles in 100 days.
5. Make A Training Plan
Whether you’re training for a race or set a mileage goal for yourself, the most important thing to do is create your training plan. If you try to wing it, it’s too easy to quit, take too many rest days or to keep telling yourself you’ll start “tomorrow.” Putting a training plan together also helps you to focus on what what you need to get done that day to reach your goal.
6. Sign Up for Race
One of the most common ways people motivate themselves to start running its by signing up for a race. If you’re new to running, I suggest starting with a 5K (3.1 miles) or a 10K (6.2 miles). From there, you can build up to a half marathon (13.1 miles), full marathon (26.2 miles) or even an ultra-marathon (anything more than 26.2 miles).
At this time, most races are being cancelled or postponed due to Coronavirus. However, a lot of races are offering a virtual option. That way you can run anywhere, any time and still get the cool race swag. You can never have TOO many race shirts and medals!
7. Treat Yourself to Nice Running Gear
Having quality running clothes, shoes and other gear will get you excited about running. Pick running clothes that have fun colors or patterns that you love! Maybe you’re more tech-y and want to get a smart watch to track your runs. Or you want a quality pair of headphones for your running playlist.
If you’re only going to splurge on one item, it has to be on quality running shoes. You’ll want a pair that’s built to last and gives you the right support and cushioning for your feet to prevent injuries.
8. Find the Best Time to Run
Finding the best time for you to run is crucial to your motivation levels. This one may take you some trial and error or may even shift with the seasons. A lot of people say it’s best to run or workout early in the morning. But if you’re not a morning person, don’t force yourself to run in the morning! You’ll likely end up hitting snooze on your alarm and skip an evening run because you want to try again to run the next morning. Trust me, I speak from experience! It’s much better to get a run in during the evening or afternoon than skip it completely.
The season can also determine whether you run in the morning, afternoon or evening. For example, you may find it easier to run in the evening in the cooler winter and fall months. When spring and summer come around, it may be easier (and cooler) for you to run in the morning. The most important thing is to schedule your run for whatever time is the most convenient for you so you get it done!
9. Plan a Decadent Cheat Meal Once a Week
Believe it or not, but cheat meals are essential! You can use your cheat meal as a reward for sticking to your running routine and achieving your weekly mileage goal. It’s also a form of self care to treat yourself once in a while. As long as the rest of your diet is balanced, one cheat meal per week or a decadent dessert won’t throw off all the progress you made for the week.
10. Find an Accountability Buddy or Training Partner
Do you have a friend who wants to start running too? Maybe you’ve asked a friend or family member to sign up and run a race with you. Having someone in your circle to support you and hold you accountable to your goals will keep you on track. It helps to have someone else remind you why you started running whenever you struggle with self motivation.
11. Start Slow and Build Up From There
If you try to take on too much too soon, you’re setting yourself up for failure. Not only will it decrease your motivation to run, but pushing yourself too hard can lead to injury. It’s best to start slow and start small. Then you can build your mileage up from there.
If you’re brand new to running, start by running intervals (ex: 1 min running, 2 min walking) for 20-30 minutes. Over time you can extend the time you’re running and decrease the time you’re walking until you’re able to run 30 minutes without stopping. From there you can start building up your mileage, add some hills or add some speed work to your routine.
12. Set Consequences for Not Running
Setting consequences for not running can be just as motivating as rewarding yourself for running. Here are a few ideas: donate $5/mile you skipped to a charity, make a bet with a friend, do 100 reps/mile skipped of an exercise you hate like burpees or pushups.
13. Get a Change of Scenery
Running the same route everyday can get monotonous and sap your motivation to run. Sometimes a change of scenery is enough to shake up your running routine and re-ignite your passion for running. If you’re used to running around your neighborhood, try going to the park instead. Take a day trip to the beach or mountains and find some trails to run.
14. Don’t Let Setbacks Stop You
If you miss a few runs—or even a whole week of running—don’t let that get you down! Just pick back up where you left off and keep going. If you happen to get a running injury, take the time to rest and heal. Then slowly get back into your running routine. No one is perfect! Skipped runs and injuries happen to all of us. Don’t let these setbacks deter you from running. Just learn from the experience and keep going!
15. Put Together a Fun Playlist or Download Your Favorite Podcasts
Having something you enjoy listening to while you run will encourage you to keep going when you feel like you’re hitting a wall. Download some podcasts you love listening to. Or put together a playlist filled with high energy songs to keep you going!
16. Visualize Yourself Accomplishing Your Goal
When you’re thinking about skipping a run, just imagine how you’ll feel when you accomplish your goal. Think about how good you’ll look and feel if you go for that run and get closer to your goal!
17. Eat a Healthy Diet
Healthy habits help fuel other healthy habits. If you eat a healthy diet, you’ll be more motivated to run and make other healthier choices.
18. Enjoy the Process
Don’t just countdown to your goal date. Enjoy the process and the progress you’re making along the way!
19. Use Affirmations
Repeat these positive affirmations to shift your mindset and convince yourself that you can get it done: “I am a runner,” “I will run X miles,” “I will do this!”
20. Compete Against Yourself
It’s easy to get down on yourself and give up on running if you compare yourself to others. Instead, the only person you should compete against is yourself. Track your progress and focus on becoming a better you every day.
21. Watch Inspiring Movies or Read Books About Running
Learning about someone else’s running journey will motivate you to start your own. There’s plenty of movies and books about people who had no running experience and built their way up to running marathons and ultra marathons. Try watching these movies to give you the motivation to run.
22. Don’t Be Afraid to Fail
That fear will hold you back from even trying. Even if you don’t reach your goal of 50 miles for the month, but you did 20, that’s still 20 more miles than if you hadn’t tried at all.
23. Keep Running Shoes in Sight
Keep your running shoes in a place you’ll see them every day or near your bed if you’re running in the morning. This will serve as symbol of your goal and remind you to get your run in for the day.
24. Challenge Yourself in Different Ways
Maybe one month you want to run more miles, or another month you want to increase your speed. When you accomplish a goal, keep challenging yourself with different types of running goals to keep things interesting!
25. Notice and Appreciate Other Positive Changes
Aside from making progress on your specific goal, you’ll notice that you’ll also have more energy, feel happier, healthier and stronger. Journaling is a great way to keep track of your mindset and compare how you used to think and feel compared to how you feel now.
26. Challenge Your Own Excuses
Do you really not have time to run? Or do you not want to make the time? Anytime you come up with an excuse to not run, question if those excuses are valid. Most of the time, you’ll see that your excuse is invalid and you’re better off going for a run. Remember that even a short run is better than no run at all!