I like to think that I’m fairly motivated when it comes to running. I know that running makes me feel better, both mentally and physically, and thinking about my post-run self is usually sufficient motivation to get me out the door.
Of course, there are those times when my running mojo is in the toilet and I just can’t seem to muster the will to put my sneakers on and just get out the door.
We’ve all been there, right? As is the case with most healthy habits, sticking to a running schedule can sometimes be tiresome. That’s where post-run rewards or treats come in.
In her book, Better Than Before, habits and happiness expert Gretchen Rubin says that giving ourselves occasional treats can boost habit formation.
“When we give ourselves treats we feel energized, cared for, and contented, which boosts our self-command – and self-command helps us maintain our healthy habits,” she writes. “Studies shoes that people who get a little treat in the form of receiving a surprise gift or watching a funny video, gained in self-control.”
Rubin explains that if you deny yourself treats you’ll start to feel depleted, resentful, justified in self-indulgence, and more likely to break your good habits.
I thought about Rubin’s strategy in terms of my own habits. When I treat myself to an iced coffee or a few minutes of watching funny videos on YouTube, I feel happier, more energetic, and ready to face some of the items on my to-do list, including going for a run.
Treats make life more fun and interesting. Of course, it’s important to keep your treats small and not too indulgent, to avoid developing unhealthy habits while trying to retain the good ones.
Here’s a list of healthy treats for runners that you can enjoy during or after runs. Although not all may work for you, pick some out so you can plan some treats for yourself in the near future. You deserve it!
Healthy Running Rewards
- Hot bubble or sea salts bath
- Hot or iced coffee
- Listen to audiobook or podcast while running
- Buying a new running visor
- Watch a favorite show while running on the treadmill
- Get a pedicure
- Playing with a dog or cat
- Downloading some new songs for your playlists
- Run to meet a friend for coffee
- Buying a new pair of running socks
- Taking a nap
- Play a game on your favorite app
- Healthy smoothie
- Playing a game with a kid
- Researching races to run
- Reading inspiring running quotes
- Being lazy on the couch after a run
- Watching a movie or binge-watching a show
- Running at a totally new and beautiful location (like near water)
- Running with a friend to catch up
- Foam rolling session
How Post-Run Rewards Can Help Create a Running Habit
When you make a habit of giving yourself post-run rewards, you’re indirectly training your brain to anticipate and look forward to the positive experiences that come with exercise. This anticipation can create a sense of excitement and anticipation before each workout, making it easier for you to get started and stay committed to your running goals.
By celebrating your progress, you infuse your running routine with moments of joy and satisfaction. This not only makes running more enjoyable but also helps you stay committed for the long haul. When running becomes something that brings you happiness and a sense of accomplishment, you’re more likely to stick with it through challenges and setbacks.
Plus, celebrating your progress helps you acknowledge the efforts you’ve put into running. It’s a way of patting yourself on the back and recognizing your hard work and dedication. This validation and sense of accomplishment can be incredibly motivating, pushing you to strive for even more progress and consistency in your running routine.
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.
