How to Find Your Running Motivation

Running Motivation: That magical spark that drives you to get up for early morning sweat sessions or the self-confidence to bounce back from a rough patch.

The thing which helps you get motivated to run, no matter the weather outside.

It seems that lately many of my athletes have been complaining of a mojo and running motivation drought to rival the Sahara desert, so today’s topic couldn’t come at a better time.

It’s not so much that they don’t still have goals, but man life is busy, now we need more layers for winter and well the excuses are just easier to come by with dark mornings, cold, running in the snow, holidays!

Plus, there might only be a short race in the next few months, not their big A goal. Though haven’t we talked about how those shorter races are going to pay off big time for your marathon?!

What happens when you’ve lost your running motivation (aka mojo) and how do you get it back?

If only it were so easy as picking up a new crystal at the local pharmacy {err does the pharmacy really sell that?}, alas it’s going to require a little more

Ok, now we can move on to what you really want to know…what happens when you’re mojo has gone into hiding?!

10 Ways to Motivate Yourself to Run

First, I’ll just say this, if you’re relying on motivation all the time then you’re going to have a rough road. Consistency in training is the only way to reach your goals and that comes from habits.

Motivation is never consistent for anything in life. Except maybe my drive for Friday night pizza.

It’s going to have moments where you’re stoked to train hard and moments where you need to drag yourself out the door. The key is to find the things that help you take that first step and then keep showing up day after day.

Consistency and habits are where you’ll win with running.

Challenge Yourself Differently

It sounds counterintuitive when you don’t feel like working out to actually do something harder, but I’ve seen it work wonders for me and others. If you have a 5-mile easy run planned but are just pained at the thought of continuing after 1 mile then try switching it up.

Try doing a minute of sprinting, a minute easy, then repeating.

Or completely switch things up by doing a workout way out of your comfort zone.

Both of these give you a moment to be proud of yourself for working hard, which can remind you of why working out feels good {the endorphins boost certainly don’t hurt either!}.

• Pick a new distance to run and enjoy the excitement
• Try racing a shorter distance for less training time
• Road runners get huge benefits from heading to the trails and letting go of pace
• Attempt something totally new like an Adventure race
• Take time off from running and try one of these great online strength resources

Read stay motivated once you’ve reached your goal

Embrace That We All Have Down Times

I’ve talked about embracing the suck a few times with my athletes and even why I love a bad run.

But in this case what I’m saying is sometimes it’s just fine to have a lull in your running motivation. What’s not fine is to stop eating well and working out for months on end because that just makes getting back on track a million times harder.

Enjoy a week off from training after intense periods and be sure to loosen the reins once in awhile on your food choices, so you don’t feel deprived. Shoot when all else fails make your green smoothie and put it in a pretty glass!

Seriously, make sure you’re enjoying your food and workout. I mean, really you don’t HAVE to do this. You want to feel good and you get to move your body, keep that rolling around in your brain when things are tough.

• Go easier on your runs (seriously burn out is often because you’re always going too hard!)
• Run shorter.
• Take a full week off. Sometimes skipping your rest days is the problem!
• Spend time learning to strength train so you’ll be fitter overall
• Whine, complain, then get over it. Set a time limit on your pity party.
• Find a place to get accountable if you remain in off mode too long.

Find the Fun In Your Run

Sometimes the issue with lacking motivation to run is we’ve made running a job or a chore.

It’s another thing we HAVE to do, instead of something that we GET to do.

I admit this is part of why I don’t race a ton. I want to stay in a space where running is something I choose to do because of the joy I find in it and for some that fades when you’re focused on nothing but the finish line time.

It can also mean remembering that “working out” doesn’t have to mean a run or hefting weights. It can be time playing in the park, kayaking, hiking, or dancing the night away with friends!

• Run with a non-competitive friend
• Run a new path
• Get out in nature
• Do a Color Run or a family 5K
• Do an obstacle course race
• Try a brand new to you distance

Make it Routine

A morning run can have a positive impact on the rest of your day, leading to an increase in motivation.

Acute aerobic exercise increases executive control by activating the prefrontal and occipital cortices in the brain. This can help improve cognitive ability and emotion control.

Morning runs can have long-term effects, such as improving sleep quality.

Furthermore, studies suggest that running can have overall health and cognitive benefits, particularly later in life.

In addition to the mental and physical advantages, there are fewer social obligations in the morning. You won’t be late for work or tempted by a happy hour at 6 a.m. Even if you are not a morning person, it is possible to train yourself to become one.

The night before, pack all of your running gear. Set an alarm and put it on the other side of the room so you can’t hit the snooze button.

Getting into the habit of running in the morning can feel like it adds hours to the day. What about another advantage? A solid workout routine can have a positive effect on your daily schedule.

Join a Running Group

If you’re a new or even intermediate runner not feeling motivated to run, join a running group or find a running and training partner or two to run with. I know many of you appreciate the alone time of running, but the data proves that this works time and time again!

Even if you don’t run together every day, you can get together a few times a week to keep each other accountable.

If you don’t know anyone but are still looking to join a group, an online virtual running club is a great option to explore.

If, instead, you’re an experienced runner that has tried it all but feels a lack of motivation lately, consider helping a new runner out.

It’s exciting to see someone new to running become interested in and enthusiastic about the sport. Offer your assistance to anyone you know who wants to run but doesn’t know where to begin.

Give some helpful training tips and gear, as well as some much-needed encouragement. Although running with your new friend may not be physically challenging for you, experiencing the sport through the eyes of a new runner can and will renew your motivation for running.

Work with a Running Coach

Figure out why you’re feeling the way you do. If you’re feeling frustrated or stuck at a plateau, or maybe having trouble meeting your goals, then consider working with a running coach. Or perhaps a personal trainer if getting in to the gym for the strength component of your training is lacking.

You’ll not only get a plan that is tailored to your life, your goals, but have someone in your corner to help you work through any mental barriers that might be holding you back.

✅We have a team of 10 running coaches with a variety of experiences to help you break that rut!

Use Things to Help with Motivation

Motivational quotes for running can feel like a coach in your head guiding you. I have a great collection of motivational running quotes from various legendary runners and coaches such as Dean Karnazes that you should definitely check out.

Embrace the stimuli and reminders that will motivate you to run and place your inspiration prominently where you can see it frequently.

Put some running books on your coffee table, set a race photo as your computer’s screen saver, or display inspiring running quotes in places like your fridge or bathroom mirror.

You can also choose a mantra, which is a short phrase that you repeat in your head while running to help you stay focused and centered. When you’re away from your at-home reminders, it can serve as your inner motivation.

These work well by tapping in to your emotions, which can override that lazy I don’t want to feeling.

It could be something as simple as ‘I am strong’ or ‘I can. I will’. Read my full guide on running mantras for more ideas and to learn how elite runners use them.

Set Goals

Choose a goal, such as completing a 5K or a half-marathon, and tell others about it. Put up your workout schedule at home and at work, so you’re always reminded of your goals.

This isn’t about needing to beat anyone else. Often it’s about pursuing an excellence within ourselves.

It gives you an extra reason to make your training an priority when everyone else wants something from you.

If participating in races isn’t your thing, try setting a mileage goal instead, such as 30 miles for this month, or starting a running streak instead where you run at least a mile a day, every day, for a set length of time.

Whenever you achieve any goal, make sure to celebrate your accomplishments and achievements!

Reward Yourself

When you meet a bigger goal, treat yourself to some new running gear or a massage (this also helps with injury prevention) as a reward for your hard work. The treat will make you feel energized, and reinforce your commitment to your training schedule.

It may seem silly, but there is something about wearing brand-spanking-new gear when we workout that makes us feel good doing it.

Put it on, and go out for a test run. When you feel good internally, you’ll feel motivated in all ways.

Check Your Running Ego

Are you expecting yourself to always run at race pace? Are you expecting more of yourself than reasonable based on where you currently are? What’s going on in the rest of your life? Are you working a ton of hours? Rushing around to meet the demands of everyone else in the family?

The truth is sometimes it’s hard to have full-on mojo when you’re exhausted and overextended.

Maybe it’s time to find a little quiet for you or if that’s not possible, just time to adjust your attitude wherever possible. I have shared openly that my natural tendency can be towards negative thinking so I consciously seek out positive quotes to start every single day.

I’ve also learned how to incorporate mindfulness into the run, for some added mental relief when I’m done!

At the end of the day, the best thing you can do is put on your shoes, walk out the door and run. And check out how to create some affirmations or positive running quotes to get that mind right!!

Maybe you make it 5 minutes before calling it a day that’s ok! It’s not about what you do for one day or even one week, it’s about what you do over the long term.

Sometimes the days we feel the worst result in some of our best runs, so don’t let how you feel in the moment keep you from getting started.

Eventually, the day will come again that the run feels good and you’ll keep going after that 5-minute mark, but if you don’t show up you’ll never know.

A few more pieces to help with running motivation:

• Confidence Boosting Runs
• How to Become a Morning Runner
• Best Cross Training for Runners – take a break!
• Best running mantras
• How to have more Body Confidence

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