Running can be an exhilarating and incredibly rewarding pursuit, but there are also days when getting out the door can feel like the biggest challenge. If you’ve ever experienced a lack of motivation, you’re not alone. It’s a part of the journey for every runner. The key is to develop a toolkit of motivation strategies that you can turn to when the going gets tough. In this guide, we’ll take a look at proven ways you can stay motivated as a runner, so you can keep chasing your goals—whether that’s a new personal record, a health milestone, or simply the joy of a good run.
1. Set Clear and Achievable Goals
A powerful way to stay motivated is to set specific goals. Goals give you a sense of purpose and help you track your progress over time. Whether your goal is to run your first 5K, improve your half-marathon time, or run a certain number of miles each week, having something concrete to aim for can give you the energy to get up and move, even when you don’t feel like it.
Make sure your goals are realistic and achievable. If you’re just starting, setting a goal to complete a marathon within a few months might not be the most realistic approach. Instead, start with smaller, more attainable milestones, like running consistently three days a week or completing a local 5K. Once you hit one goal, set a new one and keep progressing.
To help track your progress, consider using a running app like Garmin Connect or Strava. Both of these are highly rated and have been used by millions of runners to record their workouts, set goals, and stay motivated. You can also invest in a reliable fitness tracker like the Garmin Forerunner 245, available on Amazon and well-loved for its accuracy and functionality.
2. Switch Up Your Running Routes
Running the same route every day can get monotonous, and that’s a surefire way to zap your motivation. Instead, switch up your routes and keep your runs exciting. Explore different neighborhoods, find a new local trail, or even travel a little further to find a park you’ve never been to.
Sometimes, just a change of scenery can rekindle your love for running. If you usually run in the morning, consider doing an evening run instead and see how different your surroundings look at sunset. Use Google Maps or an app like AllTrails to find exciting new running paths near you.
3. Run with a Friend or Join a Running Group
Running can feel like a solitary activity, but it doesn’t have to be. Finding a running buddy can make all the difference in your motivation. When you know someone else is counting on you to show up, you’re much more likely to lace up your shoes and hit the pavement. If you don’t have friends who run, look for a local running group. Running groups are often full of positive, encouraging people who will help push you to reach new levels.
If in-person meetups are challenging, virtual groups can be just as helpful. Many people join online running challenges or communities on platforms like Strava or Nike Run Club to connect with other runners. You’ll receive virtual kudos and feel like you’re a part of something bigger, even from miles away.
4. Mix Up Your Training
Sticking to a single type of training can lead to boredom and burnout. Try incorporating different types of runs into your weekly schedule. You could do a tempo run, a long slow run, or intervals—each of these has a unique purpose, and mixing them up will keep things interesting and help improve different aspects of your running.
Consider investing in some equipment to help you stay motivated and prevent burnout. A jump rope, such as the WOD Nation Speed Jump Rope, can add an element of cross-training that helps with agility and cardiovascular fitness. You can also look into strength training to complement your running; resistance bands like the Fit Simplify Resistance Loop Exercise Bands, which are highly rated and available on Amazon, can be a great addition to your home gym.
5. Treat Yourself to New Running Gear
Sometimes, all you need for a burst of motivation is a new piece of running gear. Whether it’s a new pair of shoes, a lightweight running jacket, or a set of compression socks, a new addition to your running wardrobe can give you that little extra push to get out the door. Your body will thank you for good quality gear too—it can reduce injury risk and help you feel more comfortable during your runs.
For example, highly rated products like the Brooks Ghost 14 Running Shoes or Balega Hidden Comfort Running Socks are loved by runners everywhere for their comfort and support. You can find both of these on Amazon, and investing in the right gear can mean fewer aches and pains, and more motivation to run.
6. Listen to Music, Podcasts, or Audiobooks
There’s nothing like the perfect soundtrack to keep you going, especially when you’re having one of those tough days where motivation is in short supply. Create a high-energy playlist that makes you feel unstoppable, or find an inspiring podcast to listen to while you run.
Alternatively, you can use your running time to catch up on audiobooks you’ve been meaning to listen to. Pairing your run with something mentally engaging can help the miles fly by. Wireless headphones like the Bose SoundSport Free True Wireless Earbuds can make listening to your favorite content more convenient without the hassle of cords getting in the way.
7. Celebrate Small Wins
Don’t just focus on the big milestones; take time to celebrate the small wins too. Every run you complete, every extra mile you conquer, and every time you get out the door when you didn’t feel like it—those are all victories worth celebrating.
Maybe it’s treating yourself to a delicious smoothie, a post-run foam roll session with a TriggerPoint GRID Foam Roller (highly rated and available on Amazon), or simply enjoying a long shower and relaxing afterward. Recognize your efforts, and reward yourself for being consistent.
8. Find Inspiration in Other Runners
There’s nothing more motivating than hearing other runners’ stories. Watch documentaries, read books, or listen to interviews with inspiring athletes. When you see someone else overcome challenges, it can make your own struggles seem more manageable.
Some great books to check out include “Born to Run” by Christopher McDougall and “What I Talk About When I Talk About Running” by Haruki Murakami. Both of these are available on Amazon, and they can give you a powerful mental boost and reignite your passion for running.
9. Embrace the Bad Runs
Every runner has bad days—runs that feel harder than they should, days when the weather isn’t cooperating, or when your legs just feel like bricks. Rather than feeling discouraged, learn to embrace these runs as part of the process. The fact that you’re out there, even when it’s tough, is a testament to your strength and dedication.
Instead of focusing on how hard the run feels, try to shift your mindset. Take in the sights around you, focus on your breath, or simply remind yourself that every step is a step forward. Bad runs often make the good ones even better—it’s all part of the journey.
10. Track Your Progress
There’s nothing quite like seeing progress to keep your motivation high. Logging your runs helps you look back and see how far you’ve come. Whether it’s noting your pace, distance, or how you felt during a run, tracking your progress can help you stay motivated and remind you that your effort is making a difference.
If you’re into data, a GPS watch like the Garmin Forerunner 55 is a great investment to help you keep track of your runs. It’s available on Amazon and comes highly rated for its simplicity and accuracy. If you prefer something less high-tech, even a simple running journal where you jot down the details of each run can be a powerful motivator.
11. Remember Your Why
On days when your motivation is running low, take a moment to remember why you started running in the first place. Was it to improve your health? To lose weight? To prove something to yourself? To find an outlet for stress? Whatever it is, remind yourself of your reason and reconnect with it.
Sometimes it helps to write down your “why” on a sticky note and place it somewhere you’ll see often—like your bathroom mirror or near your running shoes. This constant reminder can help reignite your drive to lace up and hit the road.
12. Plan Your Runs in Advance
Make running a non-negotiable part of your schedule. If you plan ahead, you’re much more likely to follow through. Treat your runs as appointments that can’t be missed. When you put them on your calendar, you’re committing to yourself.
Lay out your running clothes the night before if you’re a morning runner, or pack your running gear in your work bag if you plan to run in the evening. When everything is ready and planned out, you’ll have fewer excuses to skip a session.
13. Take Care of Your Body
Running is a demanding activity, and it’s essential to listen to your body. If you’re feeling pain or extreme fatigue, take a rest day or cross-train instead. Rest days are crucial for preventing injuries and ensuring your body can recover properly.
Invest in tools that aid your recovery and make running more enjoyable. A massage gun, such as the Theragun Mini, is popular among runners for soothing sore muscles. Foam rollers, stretching straps, and even a good pair of compression sleeves can help keep you feeling your best. These products are all highly rated on Amazon, and they can make a big difference in your comfort and ability to stick to your running routine.
14. Sign Up for Races
Races can be one of the best ways to stay motivated. Having an event on the horizon gives you a reason to train consistently. It doesn’t have to be a marathon—even a local 5K can be incredibly motivating. When you cross the finish line and feel that sense of accomplishment, you’ll be glad you put in the work.
Consider making it even more exciting by signing up for a race with a friend or a family member. The camaraderie and shared experience can make training even more enjoyable.
15. Enjoy the Journey
Finally, remember that running is supposed to be fun. Don’t get too caught up in times, paces, and distances that you forget to enjoy the experience. Every run doesn’t need to be fast, long, or intense. Sometimes, a relaxed jog through your favorite park is just what you need.
Take in the scenery, appreciate what your body can do, and remember that running is a gift. When you approach it with gratitude, it’s easier to stay motivated and keep showing up day after day.
Conclusion
Staying motivated as a runner isn’t always easy, but with the right mindset and tools, you can keep moving forward. Set clear goals, treat yourself to good gear, switch up your routes, celebrate small wins, and always remember why you started. Some days will be tough, but every step you take is getting you closer to your goals. Whether you’re running for your health, for stress relief, or for the love of the sport, you’ve got this. Lace up, get out there, and keep moving forward—one run at a time.