Maintaining Motivation: Strategies for Consistent Running
Every experienced runner knows that running success ultimately comes down to simply lacing up the shoes and getting out the door. At times, this is easy. The weather is great. You feel like a million bucks. Your life stress is low, and you’re meeting up with your running friends. At other times, you have zero motivation to get out the door, even though you know you should. That’s where “brain training” is key.
When working with runners, I help them not only accept that motivation will vary (and that variance is perfectly normal), but I also help them develop strategies to minimize low motivation and deal with it when it happens. Here’s how:
First, look across your training and think about when you are uber-motivated. What is the scenario? For me, it’s when I’m consistent in my training; when I get out first thing in the morning; when the weather is warm and sunny; and, maybe most importantly, when I’m meeting someone and we’re training for a big race.
On the flip side, injuries, life stress, missing the run early in the day, and cold weather are my nemeses. When any of these happen, I’m at a high risk of missing my run because my motivation gets low.
What about you? Write down the conditions when you are motivated and when you aren’t. (Don’t be lazy—actually write them down!) This gives you your blueprint for what works and what doesn’t, which will make the next part easier.
Now you need to develop strategies for weathering the low motivation times and for building confidence through consistency and fewer “bad” workouts. Here are some that work really well for everyone, from new runners to Olympians.
1. Get on a plan (and choose the right one)
Maintaining motivation is a big part of why picking the right plan is so important.
Smart training plans are designed for success. They are set up so that you are highly likely to complete the workouts and feel good about them. This boosts your motivation, because when training is going well consistently over time, runners are always more motivated.
Whether you’re training for a 5K, 10K, half marathon, or marathon, choosing the right plan is crucial for maintaining motivation throughout your training cycle. Consider factors such as your current fitness level, experience, and available time when selecting a plan.
To take it to the next level with an added dose of accountability, consider hiring a coach as well.
2. Set some goals
Goal setting, which we talked about before, is another way to stay motivated. Goals help to get you out the door because they give you a very concrete “why.”
My wife is a runner who requires goals. Whereas I run no matter if I have a big race coming up or not, she needs the big goal; otherwise, she’s apt to miss a few runs, then a few more, and soon, she’s out of shape and starting over (which she hates). To combat this, she always keeps a big goal on the calendar—something a little scary so she’s sure to get out the door.
Remember earlier, when I mentioned that she recently used a 30K trail race for just this purpose? Her running had been hit or miss, so she signed up for the race and instantly had new motivation for training. The racecourse was quite challenging, and she knew she wouldn’t finish without adequate preparation, which helped her stay motivated and consistent. She ended up having a great race.
If you battle inconsistency and lose motivation frequently, consider a robust racing calendar to keep you engaged in your running.
3. Get a buddy (in person or online)
The buddy system is an excellent way to maintain motivation and get yourself out the door when you really don’t want to. Whether it’s an in-person training partner or group or an online running system like the McMillan Run Team, accountability to others helps you stay motivated. Plus, when you’re running with someone, the miles go by faster, and the shared suffering creates a bond that will help keep you going when motivation is low. I highly recommend a running buddy or system.
4. Prioritize running in your weekly calendar
One motivation- and consistency-killer is our modern-day life schedule. With work, family, and other commitments competing for your limited time, it can be easy to miss runs and lose motivation. To combat this, I suggest you prioritize your running first in your weekly calendar. This might sound selfish on the surface, but I bet you would agree that you are a better spouse, parent, coworker, boss, and citizen when you make time to run regularly. So look ahead each week and pre-plan around potential issues that could derail your run. Your body, mind, family, and community will be better for it.
5. When all else fails, default to discipline
Sometimes, in spite of the best planning, you really just don’t want to go run. That’s when you need to default to discipline. On these low-motivation days, just getting out the door is a big win. No matter what happens, you can be proud of yourself for not giving in to the temptation to skip your run.
That said, you’ll often find that getting out the door is the hardest part; the run usually goes just fine after that! But even if it doesn’t and you only manage 5–10 minutes of running, I still encourage you to call it a win. The more you can will yourself to lace ’em up and go, the more practice your brain gets and the easier it tends to become. On these days, any running is good running, and the pride you feel pays big dividends to motivation and consistency.
I’ll finish by admitting that these five strategies are easy to say but sometimes hard to do. At the end of the day, just realize that even if you have a period of low motivation or miss a few runs, all is not lost. Simply “get back on the horse,” as they say, and start up again. Just like running takes practice to improve, these mental strategies take practice too!
Remember, maintaining motivation is a skill that can be developed over time. By understanding your personal triggers for high and low motivation, setting goals, choosing the right training plan, running with others, prioritizing your running, and defaulting to discipline when needed, you’ll be well on your way to consistent, enjoyable running.
As you continue your running journey, don’t forget to celebrate your successes along the way. Whether it’s completing a tough workout, hitting a new personal best, or simply getting out the door on a day when you didn’t feel like it, acknowledging your achievements can help keep you motivated and engaged in the process.
Finally, remember that running is a lifelong pursuit. There will be ups and downs, but by developing a strong foundation of mental strategies and habits, you’ll be better equipped to weather the low points and come out stronger on the other side. So keep putting one foot in front of the other, and enjoy the journey!
FAQ
Finding the right running buddy or group can be a game-changer for your motivation! Start by checking out local running clubs or groups on social media platforms. You can also ask at your local running store if they organize group runs. Don’t be afraid to try out a few different groups to find the one that fits your pace and personality. Remember, the goal is to find people who will support and encourage you, making your runs more enjoyable and consistent.
Don’t worry, we’ve all been there! The key is to be kind to yourself and start small. Set a realistic goal, like running for just 10 minutes three times a week. Gradually increase your time and frequency as you rebuild your habit. Remember, any run is better than no run. Consider signing up for a fun, low-pressure event in the near future to give yourself a concrete goal to work towards. And don’t forget to revisit the strategies mentioned in the article, like finding a running buddy or adjusting your schedule to prioritize your runs.
Battling the elements can be tough, but it’s also a great way to build mental toughness! Invest in appropriate gear for various weather conditions—good rain gear or warm layers can make a big difference. Try reframing your mindset: instead of dreading the weather, view it as an adventure or a challenge to overcome. You can also plan indoor alternatives like treadmill runs or cross-training activities for extremely harsh conditions. Remember, there’s a certain pride in being the runner who braves the elements when others stay inside!
Setting the right goals is crucial for maintaining motivation! Start by identifying both short-term and long-term goals. Short-term goals could be running a certain number of times per week or gradually increasing your distance. Long-term goals might include completing a specific race or achieving a personal best time. Make your goals SMART: specific, measurable, achievable, relevant, and time-bound. Also, consider setting process goals (like consistently following your training plan) alongside outcome goals (like finishing a race). This approach helps you stay motivated by focusing on what you can control day-to-day.
Balancing running with work and family commitments can be challenging, but it’s definitely doable! Try waking up a bit earlier to fit in your run before the day gets busy. Involve your family in your running journey—maybe your partner or kids can bike alongside you sometimes. Look for opportunities to multitask, like running commutes or lunchtime runs. Remember to communicate with your family about why running is important to you and how it makes you a better person overall. Lastly, be flexible and forgiving with yourself—some weeks will be easier than others, and that’s okay!
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