Last Updated on August 24, 2023 by Amanda Bowden
Transform Your Running: 21 Tips for Finding the Motivation to Run
Sometimes you know you should go for a run to feel better, and to get all the benefits for your physical and mental health. But finding the motivation to run can be a challenge, especially when faced with the distractions of life.
Here are 21 effective tips to help you discover (or re-discover!) the motivation to run:
1. Set Some Running Goals!
Define your running goals, and write them down. Whether it’s completing a certain distance each week, participating in a race, or improving your overall fitness.
Make sure your goal provides a challenge, but isn’t so challenging you don’t stand a chance. Setting an achievable goal will give you something to work towards, making you feel a sense of direction and purpose.
2. Find Your “Why”
Think about why you started running. If you’ve been running for a while have your reasons for running changed over time?
If you’re a new runner then think about why you want to start. Is it because you want to lose weight, feel better and less stressed, or is it something else?
Understanding your underlying motivation will help you stay committed when things get tough.
3. Run Slow
If you’re struggling to get out there, be sure to tell yourself it doesn’t matter how fast you go.
The main thing is to get started, and low heart rate training is great for building your aerobic base. Read Have a Heart to find out more about this.
4. Create a Schedule
Incorporate running into your daily routine by scheduling specific times for your runs. Treating it as a non-negotiable appointment will make it easier to prioritize and stick to your running routine.
5. Find a Running Buddy
Running with a friend or joining a local running group can make your runs more enjoyable and provide accountability.
Having a companion to share the experience with can boost your motivation on days when you’re feeling less enthusiastic.
6. Track Your Progress
Keep a record of your runs, distances, and times. Seeing your improvement over time can be incredibly motivating and give you a sense of accomplishment.
7. Mix Up Your Running Routine
If you always do the same thing, life can get dull.
Incorporate different types of runs such as intervals, tempo runs, or long slow runs. And try out some new running routes.
Changing up your routine keeps things interesting and prevents boredom.
8. Visualize Your Success
Imagine yourself achieving your running goals and visualize the positive outcomes.
This technique can help you stay motivated and focused during challenging runs or when you feel like giving up.
9. Invest in Some Nice Running Gear
Wearing comfortable running shoes and clothing can significantly enhance your running experience.
When you feel good in what you’re wearing, it can boost your confidence and motivation to hit the road.
10. Listen to Inspiring Music or Podcasts
Create a running playlist filled with energizing music or listen to motivational podcasts while you run.
The right audio can uplift your spirits and help you push through tough moments.
11. Join Virtual Challenges
Participate in virtual running challenges or set up your own goals using apps or websites.
These challenges provide a sense of community and a fun way to stay motivated.
12. Sign up for a Race
Many people find knowing they’ve got a race coming up spurs them on to train.
Wanting to do your best for yourself, and to show others what you can do, is a strong motivator.
Find a race you like the look of and book your place now!
13. Reward Yourself
When you feel you’ve achieved something, whether that’s run-walking a mile, or getting a personal best, give yourself a reward.
Enjoy a cup of tea and a nice stretch on your return.
When you’ve accomplished something bigger, like you’ve met one of your goals, treat yourself to a massage, a new running accessory, or a day of relaxation to acknowledge your hard work and dedication.
14. Keep a Positive Mindset
Focus on the positive aspects of running and reframe any negative thoughts. Remind yourself of the physical and mental benefits you’re gaining with each run.
15. Find Inspiration Online
Follow running blogs, social media accounts, or YouTube channels that share inspiring stories and tips from fellow runners.
And read more articles on this website!
Reading 20 Compelling Reasons To Go For A Run Today will give you a motivation boost.
16. Embrace Nature
Explore new running routes that allow you to connect with nature.
Running in beautiful surroundings can be invigorating and serve as a reminder of the joy and freedom running brings.
17. Get a Running App
Download a running app like Strava to your phone.
Apps can provide training plans, and offer challenges.
These apps can offer additional motivation through virtual badges, achievements, and community support (i.e. Kudos!).
18. Create a Visual Board
Make a collage or visual board showcasing your running goals, inspirational quotes, and images.
Place it somewhere visible, like your bedroom or home office, as a constant reminder of why you’re lacing up your running shoes.
19. Prioritize Rest and Recovery
Rest days are essential for your body to recover and avoid burnout or injuries.
If you’re feeling extra tired give yourself a break.
Knowing that rest is an integral part of your running journey will prevent guilt and frustration.
20. Share Your Journey
Document your running journey through a blog, social media, or a running journal.
Sharing your experiences, progress, and challenges with others can create a sense of accountability and inspire others in the process.
21. Celebrate the Process
Remember that it’s not all about what you achieve in the future, whether that’s a personal best, feeling fitter, or a race result.
Take time to enjoy the moments of running when everything feels amazing.
You feel strong and like you could run forever.
Remembering those times can make you look forward to getting out there and doing it.
Embrace the ups and downs, learn from setbacks, and enjoy the transformation that running brings to your life.
Next read 18 Fantastic Benefits of Running a Mile a Day.
Runner | Writer | Science & Nutrition
🏃♀️ Hi, I’m Amanda, creator of Running Matter, where the love of running meets science and adventure!
👟 I’m in my element when out on the trails.
🌿 I have a BSc (Hons) First Class in Natural Sciences, and love writing about how the latest science can improve running performance and nutrition. I’m curious about the human body’s limits and fascinated by ultra running.