When you’re training for a big race such as a marathon, it’s common to hit a point in your training where you don’t feel like you’re making any progress or you even feel like you’re losing speed or fitness. Whether it’s a mental roadblock or a physical struggle, a training slump is tough to work through. Here are some things to try when you find yourself struggling and need to boost your running motivation.
1. Try a week of clean eating.
Too much junk food and processed foods can make you feel lethargic, unmotivated, and unhealthy. Try a week, or at least a few days, of clean eating, which means avoiding heavily processed and not eating foods that contain extra fats, excess sodium, and added sugars.
Aim to eat foods that as close to their natural state as possible. You may find this easier to do by preparing your meals at home and not eating out. And try eating some of these superfoods that are great for runners.
2. Cross train instead of running.
If you’re at the point where you really dread running, just do something else. Take a few days and do some alternate cross training activities, such as biking, swimming, yoga, or any other activity you enjoy. You’ll probably find that you’ll return to running feeling more refreshed, both mentally and physically.
3. Run in the best possible conditions.
Plan ahead and check the weather forecast to pick the days and times of your runs, so you can do hard workouts in the best possible weather conditions.
Having a good run in decent weather will give your confidence and motivation a boost. If you’re facing day after day of really bad running weather, opt for treadmill runs and try some of these ways to love treadmill running more.
4. Try a change of scenery.
I tend to run the same routes over and over again, but sometimes I get into a funk and need to really switch things up. That’s when I’ll go to a trail I haven’t run on for a long time or venture to a different neighborhood to mix things up. Sometimes some new surroundings can breathe life into a boring training routine.
5. Reduce stress.
Stress is often the culprit when you’re stuck in a slump and have lost your running motivation. Try to eliminate or at least reduce areas of stress in your life.
If you’re overcommitted, see what you can cut out to make more time in your life for the things you really love, like running. Try talking to someone, whether it be a friend, family member, or a therapist, about how you can lead a more stress-free life and manage anxiety.
6. Leave your watch at home.
When I find myself getting too focused and upset about my pace and splits during workouts, I’ll do a couple of runs without my Garmin. It’s a strange feeling when I do this because I still find myself frequently glancing down at my wrist.
But it can be somewhat of a relief and a little bit more relaxing to not be thinking about how fast or far I’m going. I start to be more mindful and pay attention to other things like how much water I’m drinking, my breathing, and my running form.
7. Get plenty of sleep.
Are you getting the 7 to 8 hours of sleep that your body needs? If not, that may be why you’re feeling sluggish or uninspired during your runs. Try some of these better sleep tips to get the rest your body is craving.
8. Rediscover your passion for running.
Sometimes we get so caught up in the grind of training that we forget why we fell in love with running in the first place. What is about running that you love most? Think about the many benefits you get from the sport and why you’re grateful to be able to run.
Whether you love running slow or fast, by yourself or with others, try to get back to whatever it is that gets you excited about running in the first place.
Should I Hire a Running Coach?
With lots of how-to running information and training programs available online and in books, some runners wonder whether it’s worth the expense to pay someone to coach them.
I may be a bit biased here because, in addition to being a running coach, I’ve also benefited from training with coaches throughout my years of running. But I do believe there are several advantages to getting personal attention and coaching advice.
A running coach will use your running history, your current fitness level, and your goals to create a customized training program. With an individualized program, you’ll run the mileage and intensity that’s appropriate for your abilities and goals.
A running coach can also give you technical analysis of your gait and running form, so you can make tweaks to improve your performance and avoid injury. He or she can also provide expert recommendations for running gear, nutrition, and hydration.
In addition to giving you personalized advice, a running coach is also a constant source of motivation and support. You can contact your coach whenever you have a question about your training. And regular training sessions with your coach will help keep you motivated to stay on track.
If you can’t afford the expense of a personal coach, but you’re looking for extra motivation and expert advice, you may want to search for a coach-led running group. Some specialty running stores offer free coach-led clinics or runs.
Charity running groups also offer free coaching in exchange for fundraising. You may find coaching in a group setting even more beneficial than getting one-on-one coaching because you’ll also get some running partners out of the deal.
Working with a running coach is not for everyone. Some runners prefer to train on their own and don’t want to deal with the hassle of coordinating training sessions with a coach’s availability. If you’re extremely self-disciplined, have some basic knowledge about running and are willing to do research and learn more, you’d probably be really successful on your own.
More Ways to Boost Running Motivation:
- How Runners Can Stay Motivated in Between Running Races
- 7 Ways to Prevent Boredom While Running
- How to Love Running
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
