5 Running Tips on Boosting Your Motivation
October 8th, 2006
#1: Make the time, and run with a purpose.
The excuses sound like this: You have a busy schedule, maybe it was a long day at work, maybe you stayed out really late the night before or you are reluctant to head out the door because it is cold and rainy. It happens to all dedicated runners … some days you just have to suck it up and get out there.
The way to beat this common problem is to have a clearly defined goal. First and foremost, good running is all about consistency, but you should always run with a purpose. Maybe you have not raced in a while, or maybe you have just completed a marathon. Goals can take on many different shapes. You could decide to knock a minute off your 5k time, decide to run your first marathon, shed five pounds before summer, run 30 miles a week or anything else you desire. By defining a new goal and having a purpose, you will find that you have a bit more energy to get you out the door on those low motivation days.
Here is a tip for those really low mo’ days. Start by just putting on your running clothes. Sometimes just getting ready to go for a run can put you in the mood. Do the dishes, check your email … whatever. Just don’t sit down on the couch (Couches are killers!). Now, go outside. Play with the dog or kids, smell the flowers in the garden … anything. Congratulations, just getting out the door is the hardest step. Finally just start running, even if you have to tell yourself that it’s just for a trip around the block. The next thing you’ll know you just did your favorite 3 mile loop. See, that wasn’t so hard!
#2: Find a training partner.
It doesn’t matter if it is just your dog or a large group of people. The point is to have someone else that is counting on you to show up. At 5:00am it is much easier to get out of bed to meet some other runners than to get up and go out by yourself. Use the Thoos ‘Partner Finder’ to find yourself a new training partner.
The absolute best is having a significant other as your training partner. My wife is my favorite training partner, and we are always there for each other. It is a rare occasion that neither of us is in the mood to run. As an added bonus, it is great for conversation time. You can talk about each others day and catch up on much needed ‘one-on-one’ time.
If all else fails, start a new group yourself. Post your new group on Thoos and have others join you. It could be a recovery run group, tempo group, long run group, trail running group.
#3: Change your workouts. Don’t fall into a rut.
If you are primarily a road runner, hit the trails two days a week. You will be surprised how it will help your road running. If you are primarily a trail runner, start going to the track once a week. If you find yourself having only two running speeds (on and off), add some speed work to your schedule – tempos, fartleks, an ‘Indian run’, etc.
Here are a few other ways to spice up your workouts: 1) Combine multiple sports. Ride your bike to a trail head, run the trail and then bike home. 2) Have an adventure. Don’t plan your run ahead of time. Just start running and avoid any trail or road you have ever been on before. Sometimes getting lost can be a lot of fun. 3) Try snowshoeing. If you live anywhere near snow in the winter, strap on a pair of snowshoes and make your own trail. 4) Hash House Harriers – they have clubs in almost every major city in the world (at least the ones where runners who like beer are found!). Not every run has to be a strenuous workout, and I guarantee you will meet some great people. Chances are good there is a Hash somewhere near you. And 5) Find a new place to run.
Finally, change the time of your workouts. Try running early in the morning. Many people feel invigorated after a morning run and can more easily face the rest of the day. Run after work. Sometimes I like to run after work as I feel it is a great stress reliever. I also change my workout times depending on the season. In the summer, I usually run after work, but in the winter I usually run before work to avoid running in the dark after work. However, sometimes it is really fun to run in the dark – especially on trails. Grab a headlamp or flashlight and head to the nearest trailhead. You will be surprised to see how different your favorite trail feels at night with only a narrow light beam to guide your way. And, you’ll almost never regret making yourself get out after dark.
#4: Race more often. Race less often.
Either add a few races to your calendar or cut back and give yourself a break from running. If you are looking for a new challenge or a new goal, find a local race, or even plan to do a race as a mini-vacation around a race in a scenic vacation spot. Develop a training plan for your first ultra-marathon. Pick a fast 10k and aim for a personal record time. The sky is the limit to what you may choose to achieve.
Or, maybe you’ve been racing every weekend, fighting off an injury from over-training, or racing longer races than your body is ready for. Perhaps you are tired of having the stress of a big race hanging over you. No matter what seems to be bugging you about your racing, listen to your body and let yourself stop racing for long enough to remember why you love running in the first place. A small break from racing can alleviate mental burnout and do wonders for your motivation in the future.
#5: Take a break.
Maybe its not just racing that is wearing you out, but you’re just physically and mentally tired of running. Take a break. Spend time with your friends and family. It is just running … you are not saving the world. Maybe you have a lot going on at work and in your personal life. If running doesn’t help you get away from it all, then stop for a while. You have enough stress in the rest of your life. Running should not be a source. Try a new sport. Biking builds quadriceps strength and is a great aerobic alternative to running. Swimming involves different muscles but also provides an excellent workout that will compliment your running in the future. It is okay to keep your shoes in the closet for a few weeks. Your shoes will be waiting for you there when you are ready.