Struggling to maintain motivation during your training? As a running coach, I see talk to runners all to time who have trouble maintaining their motivation when they’re training for a big race, such as a half or full marathon. I’ve struggled with my own bouts of laziness or boredom during training, too. Whether you’re fairly new to running or a long-time runner, these expert-approved tactics can challenge your mindset and teach you how to get motivated to run.
Create a Reward System Based on Non-Running Achievements
If you need an extra push during your training, consider creating a reward system that focuses on non-running achievements. By setting milestones or small rewards for tasks such as meal prepping for the week, hitting a new personal record at the gym, or even completing a work project ahead of schedule, you can celebrate your successes along the way. This can help break up the monotony of constant running and provide you with a sense of accomplishment outside of your training regimen.
Engage in Cross-Training Activities to Break Up Monotony
Another way to combat the monotony of training is to engage in cross-training activities. Cross-training not only helps prevent overuse injuries by giving your running muscles a break, but it also adds variety to your workouts.
Activities such as cycling, swimming, yoga, or strength training can challenge different muscle groups and keep your training exciting. Mixing up your routine with cross-training can help you stay motivated and energized throughout your training.
Visualize Your Success
While cross-training can help keep your workouts fresh, another powerful tool for maintaining motivation during half or full marathon prep is to visualize your success using creative techniques. Take some time each day to imagine yourself crossing the finish line, feeling strong and accomplished.
You can even create a vision board with images and motivational quotes that inspire you to stay focused on your goal. By visualizing your success in a creative way, you can boost your confidence and keep your motivation levels high.
Find a Running Buddy Outside of Your Normal Circle
Another way to keep things interesting and stay motivated during half or full marathon prep is by connecting with a running buddy who is outside of your usual group of friends.
Running with someone new can bring a fresh perspective, different pace, and new conversations that can make your training sessions more enjoyable and engaging. It can also open up new possibilities for exploring different routes and training techniques that you may not have considered before.
Experiment with Alternative Fueling Strategies
Trying out various food options or testing out different hydration schedules can help you find what works best for your body during long runs. Whether it’s experimenting with energy gels, sports drinks, or whole foods, finding the right balance of fuel and hydration can make a huge difference in your performance on race day. I encourage runners to stay open-minded and willing to try new things to see what fuels you best for your upcoming race.
Incorporate Mindfulness and Mental Strength Techniques
Training for a big race such as half or full marathon can be physically demanding, but it’s also essential to focus on the mental aspect of your preparation. Incorporating mindfulness techniques such as deep breathing exercises, visualization, and positive affirmations can help you stay calm and focused during challenging runs.
Additionally, building mental strength through techniques like setting small goals, practicing positive self-talk, and staying present in the moment can boost your confidence and motivation throughout your training. By integrating these mental strategies into your routine, you can cultivate a strong mindset that will carry you through not only your race but also beyond the finish line.
More Expert Advice on Getting Motivated to Run:
- 9 Ways to Keep Running When you Want to Stop
- Mental Tips for Half and Full Marathon Running
- How to Avoid Running Burnout
Running coach, avid 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.
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