How to Get Motivated to Run and Keep That Motivation Alive
We’ve all been there—your running shoes sit by the door, the sun is shining, and yet, the couch looks a little too comfortable. Finding the motivation to get out and run can sometimes feel like half the battle. But once you’ve found it, keeping that fire alive can be just as challenging. So, how do you get yourself moving and ensure you don’t lose the drive?
Here’s how you can not only lace up but also stay laced up.
1. Start Small
When the thought of running feels overwhelming, aim for small, attainable goals. You don’t need to sign up for a marathon right away. Maybe it’s just 10 minutes around the block. That short run will often lead to longer ones as you build confidence and endurance.
**Tip:** After the first 5 minutes, see how you feel—often, once you start, you won’t want to stop.
2. Set a Routine, Not a Deadline
Motivation thrives on routine. If you block out a specific time each day for running, it becomes a natural part of your daily rhythm. The trick? Don’t rely on motivation alone. Set it as a non-negotiable part of your day.
**Tip:** Mornings are often a great time to run before the day’s distractions hit.
3. Use the Power of Music (or Silence)
For some, the right playlist can be all the motivation they need. Curate a list of songs that pump you up and make you excited to hit the pavement. On the flip side, some people find peace in running without music, enjoying the sounds of nature or their own breathing. Find what works for you and switch it up when you need to.
**Tip:** Save your favorite songs or podcasts for running. That way, you’ll actually look forward to lacing up!
4. Run for the Feeling
One of the best ways to stay motivated is to focus on how running makes you *feel*. The endorphins that kick in after a good run, the fresh air, and the sense of accomplishment are all things that make running worth it. When you’re dreading a run, remind yourself of that post-run euphoria.
**Tip:** Write down how you feel after a run. Keep it handy for those days when the couch is calling.
5. Make It Social
Running doesn’t have to be a solo endeavor. Sign up for a virtual challenge, join a running group, or grab a friend for a weekly jog. Having someone else involved adds accountability and a little extra fun to the mix.
**Tip:** Can’t find a running buddy? Apps like Strava allow you to connect and share your progress with others, keeping you motivated!
6. Reward Yourself
A little reward can go a long way. Whether it’s a delicious post-run smoothie, a new pair of running shoes after completing a goal, or simply the satisfaction of marking off a calendar, give yourself something to look forward to.
**Tip:** Use visual motivation. A calendar where you mark each run can help you see your progress and keep you going.
7. Switch It Up
Routine can be good, but it can also lead to burnout. Mix up your runs by trying new routes, varying your speed, or incorporating trail runs. Keeping things fresh will keep you engaged and excited.
**Tip:** Sign up for fun or themed races to keep things interesting. Nothing like a holiday-themed run to add some fun to your routine!
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Motivation may ebb and flow, but consistency will carry you through. The key is to remind yourself why you started in the first place and to celebrate each victory, no matter how small. Now, it’s time to lace up and get moving—your best run is waiting!
