It may be tough to get up and go for a run. But most of the time, you’ll be more pleased and satisfied with yourself if you get up and do it.
Think about the reasons you want to run in the first place. Ask yourself if running is something you enjoy, since you’ll be more likely to drum up the motivation for an activity you truly want to do.
It’s easy to come up with excuses to avoid something, but the key is to counter those excuses with reasons to just do it.
Often, motivation follows action. So get yourself together and get moving. You’ll feel better after running, and you’ll be happy you stuck to your routine.
Let’s take a look at 20 tips that will help you find the incentive to step up your game and commit to your running routine.
Motivation for any run
Whether you’re planning a light jog around your neighborhood or an intense interval training workout, these tips can inspire you to dash out the door.
1. Get competitive
Look for a bit of friendly competition, if that’s something you enjoy. Find a group of people to run with in order to keep up the pace, or chart your times against others with a fitness app.
2. Reward yourself
The power of prizes doesn’t stop at childhood. Create a reward system for yourself. Track your process with good old-fashioned tally marks, or make a chart complete with stickers. Place it somewhere visible so you’ll see it often.
Rewards can be something as simple as allowing yourself an extra 30 minutes of sleep or booking a massage. Or you can go all out with a celebratory tattoo.
3. Lower your minimum time
On days when you aren’t able to meet your daily minimum time, run for whatever amount of time you have available instead of sitting it out completely. This way, you’re more likely to stay in the swing of things since you won’t have missed an entire day.
4. Maintain a healthy weight
Running burns calories, reduces belly fat, and helps you make healthy food choices. It can also help you meet your weight loss goals or maintain your target weight.
5. Get in a group groove
The more the merrier when it comes to group motivation. Find one or several training partners with whom you can set up a running schedule. Even if you don’t run together each day, you can band together a few times a week for accountability.
6. Feel the endorphin energy
The runner’s high is real. You may experience feelings of positivity or even euphoria, as running improves your mood and makes you feel better by releasing endorphins, one of the happiness hormones.
7. Set goals
Break your intentions into small, manageable steps. This can include the amount of time you put in per week, how fast you run a certain distance, or the number of days you run.
8. Dress for the exercise you want to do
Dressing well can have a positive effect on how you perceive yourself, and it may motivate you to run more often. Shop for workout clothing and shoes that you’ll enjoy wearing.
Or use your athletic clothes as a chance to experiment with styles you wouldn’t normally try. That could mean going for bright colors or wearing shorts when you normally wouldn’t.
9. Let the music move you
Take the time to create a playlist of all your favorite tunes. Select upbeat songs that put you in a good mood and inspire you to move. Only allow yourself to listen to these songs while you run.
10. Keep track with an app
Stay on top of your goals by using a motivation or habit tracking app. Many allow you to set reminders, connect with people through forums, and view graphs that track your progress.
11. Mix it up
Switch up your routine at least one day per week. Run hills instead of a long distance, or add in some sprints. You can also run in a different neighborhood, do your usual route backward, or change the time of day.
12. Feel the sunshine on your face
Running is a fantastic way to get the sunlight needed to boost serotonin levels. This helps to put you in a good mood while reducing depression and anxiety.
13. Set your own pace
The only person you have to answer to is yourself, so feel free to run at any speed that feels good. Decide if you prefer to run at top speed or more of a leisurely pace.