We could all use some motivational tips for running when inspiration runs out and fatigue sets in. So if you find yourself with endless excuses not to run, you’re not alone. Many aspiring runners need a little motivation from time to time, especially in the winter when it’s dark outside and temperatures have dropped.
The good news is that with a little planning and the right mindset, you can find yourself wanting to go for a run and forget about excuses. Including some sessions of strength training for runners it wouldn’t hurt either.
The answer lies in these 10 tried and tested running motivation tips. Whether it’s covering the best headphones for running and listening to some great songs or changing your mindset, soon you’ll be jumping out the door week after week. And as any runner will tell you, bragging rights once you’ve achieved your race will make it all worth it!
Do you need new running gear? Take a look at our best running shoesbetter Nike shoes Y best running shoes for women inspiration guide.
How to start running
According to Ilene WintersAs a CrossFit level 2 trainer and endurance trainer, who has trained hundreds of runners to run races from 5Ks to marathons, it’s no wonder it’s hard to get motivated to run.
“Running is the most demanding physical activity, as you support 100% of your body weight when you run,” says Ilene. “In cycling and rowing, for example, you are supported by a machine. In swimming, you are propelled by water. With running, it is all you.”
The second hurdle is the challenge of finding others who can run at your pace. “It’s much easier to ride a bike and row with others than it is to find someone who exactly matches your race pace,” she adds.
Finally, there is the question of your natural inclination. “People are either internally motivated or they’re not,” suggests Ilene, “it helps if you generally LIKE running.”
However, for all challenges with motivation, Ilene passionately believes that they are worth overcoming: “Over the years, I have used running to explore new places, clear my mind and challenge myself. All you need is a good pair of shoes, not expensive fancy gear.
Happily, with our 10 running motivation tips, you too can reap the benefits of this versatile form of exercise.
10 running motivation tips
(Image credit: Getty Images)
1. Select your playlist
It’s a scientific fact that listening to music can help with running motivation. In a 2020 analysis of 139 studies on the link between music and exercise published in the journal Psychological BulletinThe researchers found that music had a positive effect on how people felt when they exercised (both rate of perceived exertion and how positive they felt about exercising).
Choose your favorite songs or search for playlists with a specific tempo. A 2014 study published in the journal Sport and Exercise Psychology found that the preferred tempo of music for runners on a treadmill was between 123 and 131 bpm, and Spotify can help you find songs with your chosen tempo.
2. Play a podcast
If you choose the right podcast, going for a run can be a great opportunity to listen to something entertaining or educational. Use your time on the trail to learn a language, catch up on comedy, or listen to other runners and you’ll shift your internal narrative from viewing running as a chore to treating it as welcome time.
There are great running-specific podcasts out there. check why do we run Y run for real for encouragement and inspiration.
(Image credit: Beats by Dr Dre)
3. Consider yourself enthusiastic
The power of the mind is well established when it comes to athletic performance: elite athletes routinely use visualizations and a study published in the journal neuropsychology showed that mental training can even be used to achieve strength gains.
Take advantage of this powerful tool to increase your motivation. Imagine in detail how you will feel after you have achieved your race, right down to the sensation of the shower on your skin, the relief of taking off your shoes, and the smile on your face as you reflect on your achievement.
4. Don’t worry, be ‘Appy’
Whatever your career goals, there is sure to be an app that makes it more rewarding. For beginners, Couch to 5K is a popular tool for building your fitness. Old favorites like Strava (great for competitive types) and MapMyRun (useful for route planning) are still going strong, and CharityMiles is motivating if you’re supporting a good cause.
According to Winters, running apps can improve your running form by introducing variety. “Running apps help you vary your workout. Without them, people tend to go out and run at a 9-minute-mile pace for several miles, rinse and repeat.”
5. Make friends
There’s a good reason you see so many people running with friends: being a buddy is one of the best ways to motivate yourself to go running. In a study published in Frontiers in PsychologyThe researchers found that the expectation of social interaction was a strong motivator to exercise in volunteers embarking on a year-long exercise program.
If you don’t have anyone to run with, consider joining a running club. Most are suitable for all levels of fitness and experience, and you don’t need to be racing.
(Image credit: Getty)
6. Find your why
What do you really enjoy about running? If you focus on what you like about him, you’re more likely to keep coming back.
Is it the sense of accomplishment of racking up miles? If so, track your progress with a running clock or fitness tracker and sync it with a running application. If it’s about being in the moment, leave your watch behind and take in your surroundings – the sounds, sights and smells – and find beautiful trails (even cities have great trails).
7. Mix up your route
There is nothing more likely to make you give up than getting bored with your run, make sure you mix it up. Choose a variety of paths, or if there’s only one that works, do it the other way around.
“Running at a destination helps with motivation,” Winters said. “Try leaving your car somewhere and run to get it. Or meet a friend for breakfast or lunch and run to the designated spot.”
8. Don’t just jog
“If you do the same thing every time you go running, you’ll tire quickly,” Winters said, so keep your running routine varied.
If Monday was a long, slow jog, make Wednesday an interval session. “I tell everyone to go to a track and do speed work and interval training,” Winters said. “It helps you become a better runner and mixes up your running experience.”
(Image credit: Getty)
9. Goals are good
Set some specific goals – Research shows this will help you stick to the plan. A study published in International Journal of Sport and Exercise Psychology revealed that participants who set goals for their exercise were more likely to follow the program than those who did not.
Don’t be too ambitious. “I started running around a track,” Winters said. “Once in a while, I’d bump it up by a lap until I was running a mile. Then I felt ready for the streets. I often tell people to start that way, or walk-run. Walk a minute, run 30 seconds . Then over time, you can walk a minute, run a minute. You’re motivated by the increasing distance.”
10. Reward yourself
Plan a gift for after your race. It doesn’t have to be huge—anything from a cookie to a trip to the movies will do. You can use this to stay on track both before you run and if you’re tempted to give up midway through.
Once you’ve gotten into the habit of running, reward yourself for a great month or quarter of running. “Set a goal of running 50 miles for the next month,” Winters suggested. “When you reach the finish line, buy yourself something you’ve been wanting, or even some new running shoes. They wear out faster than you think!”
