Sometimes it can be difficult to get the motivation to go for a jog even for people who have been running for a while.
It doesn’t matter if your legs hurt or if your schedule is full, or even if it’s raining; sometimes your eagerness to stay in the house can be too strong to resist the urge to go for a run.
And that’s normal!
Your motivation to run may come and go, however you can always find methods–easy and practical–to get reinvigorated and eager to hit the road. Discovering what works best for you is the key.
Not sure how to get motivated to run?
1. Identify Your Reason for Running
If you have no idea why you are engaging in a particular activity, it is difficult to remain enthusiastic about it. If you find that your enthusiasm for running is beginning to decrease, Moore advises to reflect on the reasons why you began running to begin with. Moore is a running coach and the creator of GreenRunnerLA.com.
It’s possible that you wanted to bolster your endurance, clear your thoughts, run for a specific purpose, or experience something novel.
Put in writing all the motives and attach them near the entrance. Moore encourages that your next effort be greater than your explanations for not succeeding. Contemplate the satisfaction you will experience once you have finished your running session to motivate yourself.
Idalis Velazquez, creator of Beachbody’s 30 Day Breakaway program and a former running sports star, claims that before beginning each session she remembers the benefits she will get – feeling great afterwards, being more creative and connecting with her body, mind and the world. She states that the advantages always bring her back for additional.
2. Run With Other People
If you don’t feel like running alone is something you can handle, look into joining a jogging group or make plans to exercise with a buddy. Having a companion when running can provide amusement, solace, and a dose of encouragement to strive to do better.
Making a running date with another person ensures a level of responsibility.
Velazquez suggests that having a reliable support system, such as exercise partners, makes it easier to stay consistent.
3. Explore New Terrain
Try taking a different route instead of always running in your local area, recommends Velazquez. If you are familiar with running on asphalt, switch it up by jogging in a grassy park.
If you’re in the habit of running on dirt trails, switch up your routine by doing a track workout. Changing up your course is an effective strategy for pushing yourself physically and helping to prevent boredom in running. Velazquez recommends that you change the difficulty of your exercises, the speed of your movements, and the length of your distance covered throughout the workout.
Varying your exercise regimen can put an end to the boredom of your regular running regimen.
4. Give Yourself a Break
Sometimes, the best running motivation is rest. If you’re feeling physically tired or mentally fatigued from running, it may be a good idea to take a break. Velazquez urges not being scared to take some time off and tuning into one’s body.
Moore concurs – “Taking a break is crucial for expansion.” She suggests that regular intervals of rest will assist the body in healing and getting stronger, replenishing you to the level that you’ll perform even better when you next go for a run.
5. Create a Training Plan
If you appreciate having organization and routine, creating a training program for yourself can be beneficial for keeping you inspired and adherent to your jogs.
A training plan can help you to both mentally and logistically get ready, so that you don’t need to expend extra energy to work out what to do or where to go. You just show up and run,” says Moore.
Begin constructing a basic training regimen by determining how many days every week you intend to go running and also the length of each session, as suggested by Moore.
You can make exercise plans according to your present fitness level and ambitions.
6. Reward Yourself for Running
Velazquez suggests that rewarding yourself throughout the process of running can be beneficial for keeping your motivation up.
Depending on when you plan to work out, try motivating yourself with a reward of your preferred breakfast, a delicious latte on the route to your job, an evening drink with dinner, or a night spent watching an interesting TV show.
Finding something to anticipate after your jog can give you the enthusiasm to put your shoes on and commence your run.
7. Sign Up for a Race
Getting yourself registered for a race is an effective way to increase your motivation for running. Competing in a race gives you something to strive for and anticipate. According to Moore, organizing a plan for race training is an excellent way to set goals and gain clarity for different runs.
To maximize your chances of success, opt for a route and difficulty level that will push you, but not be too overwhelming. If you have just started running and have not attempted any runs longer than a 5K, you should probably not register to run a marathon just yet.
It is essential to ensure the event is enjoyable, whether due to the area, the reason, or the mood. You will be much more driven to practice for a competition that you really desire to take part in.
8. Use Running as an Excuse
It is simple to come up with reasons why you should not go running, yet what if you made running your reason to explore something else that you have been inquisitive about?
Perhaps you could use a heart rate tracker during aerobic exercise, or maybe you are very eager to hear a popular true-crime podcast.
Perhaps you have been excited to try the espresso from the new cafe around the corner. Exercising by running gives you an opportunity to pursue your hobbies and interests. Take a jog to give your fresh exercise apparel a test run, listen to an absorbing audiobook, or find out about an unfamiliar region of the city.
9. Immerse Yourself in Running Stories
Gaining knowledge about the act of running, be it through reading a book, watching a movie about it, or listening to a podcast, does not only give you a more thorough understanding of the topic, but it is also an effective way to find out helpful hints and advice.
There is an abundance of cinematic pieces, literature, and journal entries devoted to inspiring people to run. Moore is particularly fond of the film “The Barkley Marathons: The Race That Eats Its Young,” which focuses on running.
She encourages people to read “Born to Run” by Christopher McDougall, because she found it to be inspiring to begin running longer distances.
Velazquez has some go-to running books, including: “Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance” authored by Alex Hutchinson and “Once a Runner” written by John L. Parker Jr., and”Running with the Kenyans” by Adharanand Finn.
She encourages people to watch movies like “4 Minute Mile,” “Free to Run,” “From Fat to Finish Line,” and “Brittany Runs a Marathon” for creative motivation.
10. Run on Mondays
Beginning the week with a jog sets the tempo and form for the remainder of the week. Start this week off in the manner you hope the remainder of it to follow.
If Monday is the day you plan to go running, it helps you to stay on target with your desired amount of exercise for the week. On the first day, you have already completed your initial attempt.
The satisfaction at being successful early on in the week can inspire and encourage you to stay motivated until the end of the week. And Mondays can be stressful! Jogging is an outstanding technique to rid yourself of tension and an outstanding way to help you manage the obstacles of a fresh week.
11. Commit to a Race
Invest in yourself by registering for a race. Search for a prize you’ll enjoy, perhaps a route with incredible sights, an amusing surrounding (e.g. with a live band or those wearing costumes), a contribution to a charity of your choosing, or maybe even a fashionable shirt or medal.
12. Start Your Own Running Tradition
Establish a custom by selecting a race that you participate in on an annual basis. You will remain committed to exercising and staying consistent in order to maintain your current track record.
Attempt to involve some family members or friends to join you in making it a yearly occurrence that you all anticipate with joy.
13. Be Prepared
Create procedures for yourself so you can go for a run without having to think too much about it: Get your gym clothes and snacks ready the evening before a morning jog, or store your running attire and sneakers in your vehicle.
You’ll be ready to seize any chance to go for a sprint. Even if you have limited time to run, don’t skip it altogether. Doing some running for 20 minutes will help you to stay in the habit of running.
14. Have a Vision
Mental training is very effective. Imagine succeeding in your running goal, like when you make it to the end of the competition. Really picture yourself there. What will you see, hear, and feel?
15. “Adopt” a New Runner
It is thrilling to observe someone who has just taken up running become interested in and express admiration for the activity. If you are aware of somebody who desires to run but is unsure of how to begin, volunteer to help them.
Share important tips and information about training and supplies needed as well as offering positive reinforcement. Going for a jog with your mentee might not be difficult for you, but viewing the activity from the perspective of a beginner can reinvigorate your desire to keep at it.
16. Work With a Coach or Trainer
Or seek out an expert. If you feel stagnant, upset, or have difficulties accomplishing what you’ve set out to do, you might want to take into account reserving some sessions with a running coach or personal trainer. This could be useful in order to remove any stagnation you may be feeling or rediscover your passion for running.
17. Run In the Morning
Whenever you go for a jog in the early morning, you might get the sense that you’ve gotten an extra couple of hours in your day. There is no need to do a second run in the evening, as you have already accomplished your miles for the day in the morning.
It is always difficult to find the time to go for a jog in the evening as tasks related to work and home come up. Those who run in the morning tend to be more consistent with their exercise routine than people who opt to run later in the day.
18. Plug In
If you are an enthusiast of data, obtain a watch or an application that can assist you in monitoring your runs. Creating and maintaining a workout journal is a great way to measure advancement and encourage continued effort. Most fitness trackers and applications provide users with the option of making journal entries and taking notes, aside from recording their mileage and the data.
You can input a couple of statements about how the experience felt – for example, “I powered through,” or “I struggled during the initial miles”. Keeping a record of your results gives you the opportunity to inspect your data on a routine basis, thereby enabling you to gauge what you have achieved and create fresh objectives.
You can utilize the Charity Miles app to change every single running mile into a gift for the charitable organization of your selection.
If you continue to do the same workouts day in and day out, you will become bored or fatigued. Vary your runs by exploring different paths or incorporating sprints or hill ascents into your training sessions.
Or join a club. Participating in running activities has a great social aspect that encourages people to begin, as well as to continue with it. Locate a running organization in your area or persuade some of your buddies or colleagues to go for a jog with you.
20. Set Goals
Set a target, like completing a 5K or 13.1 mile race, and let others know what you intend to do. Put your workout plan up in both your house and place of work, so that you are consistently reminded of your objectives.
Rather than competing in a race, set yourself a target distance to complete in a given time period, such as 30 miles in the next month. Alternatively, attempt a running streak where you jog for a minimum of one mile every single day for a fixed duration.
You are free to pick a target to complete each time you go for a run; it could be anything from a pledge to run the entire course without requiring a break to committing to smile at everyone encountered on the route to a vow to implement three bursts of explosive speed during the session.
Celebrate your accomplishments, too. Show in a prominent place either photographs or awards you got from participating in events so they will serve as inspiration.
21. Enjoy the Health Benefits
One of your exercise objectives may be to augment your physical aesthetics and sense of wellbeing. Be sure to occasionally remind yourself of the progress you have made towards better health.
Have your blood pressure monitored, or weigh yourself. Consider the increased level of vitality you have and how you can manage tension in an advantageous way. Check if you have improved sleep patterns or if you feel calmer and less emotional.
22. Think of Running as “Me Time”
Even if you jog with a friend, it still provides occasion to dedicate time to yourself and your preferences, not somebody else’s. It’s a short escape from your responsibilities. But don’t feel guilty.
Giving yourself an opportunity to relax mentally and physically will improve not only your well-being, but will also have a positive effect on those who depend on you, such as colleagues and family.
