Staying Motivated to Run

Try these running tips for staying motivated. Hitting a few bumps in your training road is not unusual.

Hey, you can't be super woman all the time. Some days we need an added incentive to run.

Photo courtesy of Mike Baird

Keep a running log.

Writing down your miles in your running log and adding them up at the end of week is like crossing off something on your "to do list". You'll get a feeling of satisfaction and then you're on to the next week.

Make it social.

Meet a friend or a group at least once a week for a run. Knowing that someone is counting on you to show up can really get you out the door. Having a laugh and a chat while you run makes the workout easier. If the weather is bad braving the elements with friends seems more bearable.

Enter a race.

Staying motivated is easier if you mark a race in your calendar and pay that entry fee. Tell your friends and family so they can support you. Having a focus and a reason to train can really keep you going.

Speak to Yourself.

Saying positive words while you run can really help. Think of it as a mantra or a chant to fire you up. Choose a few words to say over and over in your head as you run. Test drive these, "I run with good form," "I'm stronger with each run," "I have strength, speed and endurance," "Yes I can".

Remember why you run.

There are so many benefits of running e.g. health, weight loss, longer life, stress relief, etc. Recalling the reasons why you run can help you with staying motivated.

Dress up.

Buy some new running gear. Just like slipping into that little black dress can boost your ego so can a new running outfit. Put some extra spring in your step with a bright new running top or match your socks with your shoes.

Refuel Together.

Plan a post run snack or meal. Give yourself extra incentive by arranging lunch with friends after your speed workout. Enjoy brunch with family after your long Sunday run.

Join a running club.

Most clubs have coaches organizing workouts a few times a week or at least a long run on the weekends. It's a great way to meet new people and learn some new training methods. Staying motivated is easier if you're competing for your club in road, cross country or track races.

Get a Massage.

Schedule a massage appointment after a long week or month of training. Your body has earned some pampering after all that running. A relaxing or deep tissue massage is just what your mind and body needs. An added bonus is that it can help prevent injuries.

Rug up.

When it turns cold and windy it can be hard to run. Get some thermal gear, tights, wind breaker, gloves and hat to keep you snug and make running more enjoyable.

Pat yourself on the back.

Take time to congratulate yourself. It can be so easy to put off training. Look around and notice how many people don't exercise. Take pride in yourself that you have what it takes to get off the couch and out the door.

Set a New Challenge.

Staying motivated can be no sweat if you train for a new event. We sometimes get stale racing the same surface or distance. Changing from road to cross country, track to road, 1500m to 5K, the marathon to 10K can refresh your body and mind.

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Travel and Run.

Plan a weekend away or a vacation around a running event. With cities around the state, country and the world hosting races you're only limited by your imagination and budget. Experience the sights, food and culture of a new city while running.

Luxuriate in a hot bath or shower.

When you're out running in the cold and rain think about how wonderful that hot shower or bath is going to feel. You'll really appreciate that basic necessity when you know you're earned it. Soaking in the tub after a run is a great reward for your efforts.

Running Quotes.

Find some running quotes or inspirational sayings. Stick them on the fridge or the mirror where you can read them a few times a day. Really think about the words and why they make you feel good.

Go the to Movies.

Watch an uplifting movie. Stir your emotions with a sports movie. Some favorites starring women are: Bend it Like Beckham, A League of Their Own and Million Dollar Baby. There's no shortage of films about people overcoming life's ups and downs.

Listen to Your Favorite Running Music.

Get into the groove listening to running music or these running songs. Lift your spirit with music that you love, before or during your run.

Talk to Friends.

Most runners struggle with staying motivated at some point. Hearing about others "been there, done that" experiences can be reassuring. As women we know that having someone listen, can make all the difference.

Read a book.

There are many excellent books on running. Search the library, bookstores or internet to learn more about running, fitness and health. Read a biography on an athlete or someone you admire.

Have a pedicure.

All that pounding can really beat up your feet. Spoil yourself by making an appointment or "do it yourself". Massage and moisturize your feet. Buy some bright nail polish and beautify those toe nails.

Discover a new place to run.

Try a different trail, park or forest and give yourself a boost with new surroundings.

Rest and Relax.

Staying motivated can be difficult if you're feeling over tired, over worked or stressed. Take a break from running and be kind to yourself. Rest is good for your body and mind. You'll come back with a better attitude and a body that is hungry to get moving again.

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