Do you sometimes find yourself struggling to lace up those running shoes and hit the treadmill or roads? You’re not alone. We’ve all been there. Sometimes the weather, stress, or a busy schedule derail our running plans and zap our motivation. So how can you get motivated to run when you just don’t feel like it?
Here we’ve got advice on how to tap into your inner motivation and overcome excuses. These simple strategies and motivation hacks will help you get out the door and enjoy your runs, even when you’re not feeling it.
Follow a Schedule
Even if you’re not training for a race, following a schedule can help you build consistency and make you less likely to blow off a workout. Check out these coach-approved training schedules for all levels of runners.
If you don’t want to follow a specific race training schedule, you can create your own custom one. Start by setting specific days and times for your runs each week. Make sure to mix up your runs with different types of workouts to keep things interesting and challenging. Write down your schedule and place it somewhere visible to remind yourself of your commitment.
Track Your Progress
Whether you use a running app, a fitness tracker, or a running journal, having a visual representation of your progress can be a great source of motivation. Plus, it allows you to set achievable goals and celebrate your victories along the way.
Find Accountability Buddies
Having someone to share your progress, setbacks, and victories can give you a huge motivation boot. Whether it’s a friend, family member, or running group, try to find like-minded individuals who can help you stay on track and hold you accountable. Even if you don’t workout together, you can still support each other with regular check-ins and advice swapping.
Set Small Goals for Yourself
It’s easy to come up with reasons why you can’t run – too tired, too busy, too hot, too cold. One way to combat these excuses is by setting specific, achievable goals for yourself. When you have a clear target in mind, it becomes easier to prioritize your running and make it a non-negotiable part of your day.
Even if you’re not training for a race, you can still set short-term goals that you can work on and start checking off right away. For instance, you could aim for a certain weekly mileage or a specific number of strengthening workouts each week.
Beat Boredom
If you’re feeling bored with running, mix up your routine – try a new route, listen to a different playlist, or sign up for a race to give yourself a goal to work towards. Or do some cross-training classes at a gym or online.
Also see: Boredom-Busting Treadmill Workouts
Get Inspired
Follow some inspirational runners on Instagram, read some running quotes or running mantras, listen to a running podcast, or read a book about running. Hearing or reading other runner’s words can sometimes give you inspiration right when you need it most.
Reward Yourself
Setting up small rewards for reaching milestones or sticking to your training plan lets you create positive reinforcement and motivation to keep going.
More on How to Get Motivated to Run:
- How to Stay Motivated in Between Running Races
- 10 Ways to Get Back Your Running Mojo
- 10 Fun Running Challenges to Boost Motivation
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and 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.
