Keeping yourself motivated to run can be a challenge for all runners.  Even veteran runners have a hard time with motivation on some days.  Sometimes it will come down to discipline and determination.  If you have a goal and a training plan, this can definitely help you stay motivated. Your runs will be laid out for you.  For me, I don’t want to miss my run and have to do it later. This keeps me accountable. However, there are some days where I might move my runs around.  If I am supposed to run on Tuesday, I might move my run to Monday instead. This helps me work around my schedule that week.  You should only be running 3-4 days per week so you should have some flexibility in your schedule. 

Keep your goals small, especially in the beginning when running is not part of your daily routine yet.  Instead of thinking “I have to run 5 miles,” begin with the thought “I’ll just run for 10 minutes.” Then build from there.  This will help make running less daunting. It will also make it more realistic that you will go out there and get the work in.  Even Marathon runners will break their runs up into multiple 5K runs to help them get through it.  Do what ever works for you to get past the mental blocks with running.  Running is 90% mental and 10% physical.

The time of day can also affect your motivation.  Some people are morning people. They find that they are more motivated when they wake up early and get their run in. Then they have the rest of the day to do whatever.  Some people find it much easier to get a run in the afternoon. They prefer this time once they have been awake for a while.  Your work schedule might influence this choice. However, try to choose a time of day when you will be willing to get your run in.  For me, I already wake up at 5am to get ready for work. I really don’t feel like I can wake up any earlier and be functional. So, I get my runs in after I am done with work in the afternoon. 

Many people share their goals online. They also share with friends and family to help keep themselves accountable.  Once you say that goal out loud then you feel obligated to follow through with it.  If you talk to someone training for a run, you will find they love sharing their progress. They enjoy discussing what they are working on. They like to talk about how far they have come and what training plan they are using.  Not only is it something that they are really passionate about but by telling people, it also keeps them motivated.  No one wants to tell people about running a marathon and then failing at follow through with it. 

I like to follow a lot of content creators that are runners to help keep me motivated.  Watching them and what they are doing really helps to keep me inspired.  It has also pushed me to keep pushing my goals and not getting stale with my distance or times.  When I first started running, I was only doing 5K runs. Several of the people that I follow are training for a Marathon. Their dedication really motivates me to want to do one myself some day.  I am working my way there slowly. This summer, I will be doing my first ever half marathon. My long term goal is to do a full marathon next year.  As I am writing this, a lot of the world majors are happening. Watching people run Boston is such an inspiration.  I don’t know if running one of the Majors will ever be in my cards. However, the inspiration and long term goals really keep me going. They motivate me not just now but for years to come.  A great way to keep your motivation up is to sign up for a race. You could choose a 5K, 10K, half marathon, or a full marathon.   Please ensure you allocate enough time for training. This preparation will keep pushing you forward. 

Remember the reason that you started running in the first place.  We all have different “whys.” These could be for stress relief, fitness goals, weight loss, or just some time for yourself.  Reconnecting with your reason can reignite your motivation.  I spoke about this in my Embracing Running Later in Life: A Personal Journey article. In 2023, I had two surgeries. During the last one, the doctor told me I would need another surgery if I did not lose weight.  This is really what lit a fire under my butt and got me motivated to start.  I did not want to go through the surgery again. I did not want to face all of the recovery. Nor did I want to miss all that time from work.  I remind myself of this all the time and that this is why I need to keep going. 

Long runs can get quite boring. You should plan for ways to keep yourself entertained during your long runs.  Everyone has different methods.  Some like running with friends or in running clubs so that they have people to talk to.  Some will also call up a friend or family member and talk to them while running.  Talking while running is not for everyone though.  Some other suggestions include creating TikTok while running. You could also create a Spotify playlist, listen to a podcast, or listen to an audiobook. You can check out my Spotify playlist if you like, link in my bio.  There is even a girl on TikTok (5)Marathon Caboose (@marathoncaboose) who counts the number of dogs she sees while out on her runs.  You can get as creative as you like.  There even those rare few who like the silence during their run. 

Lastly, treat yourself.  You have been working hard and you deserve a little something for all of your efforts.  You can gift yourself new running gear once you reach a milestone. This should be something you have had your eye on.   Or you can take yourself out for a fancy coffee for making it through all of runs for the week.  I like to give myself the day off after my long run Sundays.  After I get home, I take a long hot shower. Then I get to lounge on the couch. I read my books for the rest of the day.  What ever motives you to get the training in. 

Keeping yourself motivated can be a challenge. Try using these tips and tricks to keep yourself inspired. Be ready to take on each and every run.  Some days, you would rather do anything else than go for a run. It’s essential to push past those mental blocks.  You will never regret your runs once you are done. However, you might regret not getting out there and doing it initially.  Hang in there, you got this!