Every winter, I struggle to keep my running motivation. As a running coach, many of my athletes also struggle with staying motivated to run. But there are mental tricks I use to help myself–and my athletes–stay motivated to pound the pavement, no matter how cold and dark it is.
There have been countless mornings where this scene plays out: I am snuggled in my warm and cozy bed, usually sandwiched between my kids and my golden retriever. The alarm goes off, way too early, and I think about how miserable and tired I will be slinking out of bed and running for hours in the cold and dark. And then I wonder how will I have the energy to keep up with mom life for the rest of the day. Then I start to question all my life choices (aka why did I think a spring marathon was a good idea?)
Does this sound familiar? Don’t worry. You aren’t alone. As a running coach, I have a sneak peek into the lives of other runners and I have observed how even the most motivated runners lose their motivation to run sometimes.
So, how can you get your motivation back to run? Try these hacks. I bet one of them will work.
Table of contents
11 Ways to Regain Your Running Motivation
1. Find your why.
Try this exercise: get a pen and paper and write out WHY you want to run? Keep asking why until you get to the root. For me, one reason why I want to run is because it makes me healthy for my family. I’m able to play soccer with my kids and jump on the trampoline because I run. I’m also more energetic and in a better mood because running makes me feel good about myself.
After you figure out the reason, or reasons, why you want to run, put it in a visually prominent place like as a label on your phone alarm to remind yourself during those times of resistance.
If you need the inspiration to get in touch with your “why”, check out my Instagram where mother runners share every week their reasons in my #whyirun series and this article where fellow runners share Why I Am Doing This?
2. Find a running friend.
It’s called accountability and it’s a powerful thing. Accountability in the shape of a running friend is fun and distracts you from the discomfort that can come from pounding the pavement (especially during an early morning run or in cold weather.)
Chances are there is a local running group you can join. I know it can be awkward to join a running group. As an introvert, I despise showing up somewhere where everyone knows each other and I’m the outlier. But these groups love newbies, and chances are, they’ll take you right under their wing. (See my expert tips on how to make mom friends).
If this sounds scary (I get it!), try recruiting a friend or co-worker to join you in regaining your running motivation. Talk to most runners about how they started running, and most will tell you it was because someone else encouraged them to. And the rest is history (and a gift of a lifelong healthy habit.)
3. Set a small but momentous goal.
Setting a goal can help you keep on track to get your running motivation back. Setting the right goal is really important here. Don’t set a goal that’s too lofty or vague. If you’ve been out of running for a while, I suggest steering clear of goals that will make you fall into the comparison trap as a runner to your past running self.
Start with little goals that lead to the big goal. Some ideas for goals to regain your running motivation include:A movement goal or mileage goal (e.g. run for 30 minutes 3xs a week or 10 miles a week)
- A movement goal or mileage goal (e.g. run for 30 minutes 3xs a week or 10 miles a week)
- Sign up for a 5k or another race distance with a friend.
- Start a running plan.
4. Read, watch, and listen to things about running.
Consuming media about running can help you regain your running mojo. A podcast like my Miles with Moms podcast is great to stoke that running motivation–and also make getting back into running more bearable and less lonely.
Books like Deena Kastor’s Let Your Mind Run or Kara Goucher’s Strong or John L. Parker, Jr.’s novel Once a Runner are also great to inspire.
Scrolling through Instagram may also help with motivation to run–though I do warn that this may work against you, too. Personally, when I’m feeling unmotivated to run, seeing other people crushing running goals only makes me feel more defeated. So, know thyself.
5. Stack your habits.
Habit stacking is when you attach a new habit to an existing one. For instance, if you wake up early to drink coffee and scroll–can you wake up early to drink coffee, scroll, and move your body for 15 minutes? If you walk the dog every evening, can you walk the dog after you run a couple of miles?
Habit stacking works, but of course, it takes discipline. It helps in that it helps you identify space where you can run, and attach it to something so you remember.
6. Get new gear.
After taking several breaks from running due to injury or illness over the past 5 years, I gained “injury” weight and my running shorts didn’t fit. Not only did they not fit, they mocked me every time I put them on: “You’re not a runner! Look at that spare tire!
It demoralized me for a bit until, Eureka! I realized I could buy new shorts a size bigger! And then, boom, I felt like I was in running shape again. Not only that, but some new running clothes gave me a boost to take them for a spin.
If external rewards like new shoes, new clothes, or a new GPS watch are what you need to get out the door, then treat yourself! You’ll see a nice ROI in the form of a happier, healthier, and more patient you!
7. Reward yourself.
Speaking of buying new things, external rewards may not show to have lasting impacts, but it can be the icing on the cake when it comes to keeping motivated. If you set a goal such as running 15 miles a week, treat yourself to a new dress or a massage if you keep it up for a short period like a couple of weeks or a month.
You can also attach something you know you enjoy to running (kind of like getting dessert for eating your vegetables). I get out of bed to run early in the morning not because I can’t wait to run but because I can’t wait to drink my coffee in quiet and do work without interruptions. That’s my reward. A delicious protein smoothie or one of these yummy snacks for runners after a long run is another reward for my hard work.
8. Treat yourself like a runner.
After going from running close to a hundred miles a week to not running at all, gaining weight, and having my stride get all wonky from my injury, I didn’t feel like a runner anymore. I thought I had to weigh and run a certain amount to be a “real runner.”
Finally, I realized this idea was ludicrous.
To help myself feel like a runner again I embraced the habits I had when I was training hard like waking up early to run, doing drills, and running strides. Challenging yourself to run a little faster like doing strides can awaken your body and remind it that it CAN still run fast.
There is no ideal “runner”—we are all born to run. Don’t overthink it. Don’t think you have to look a certain way or run a certain mileage. Just put one foot in front of the other and do it.
9. Identify the barriers.
Often we just need to think about the reason WHY we lost our running motivation in the first place to get it back. Is it because the time off makes you feel like you failed even before you started? Is it because it’s cold and dark? Or because you aren’t getting enough sleep?
There are ways around pretty much any barrier. Shifting your mindset so that you rewrite your success story, getting warmer clothes, running at a different time of day, and getting to bed earlier are all possible solutions to problems standing in the way of your running.
10. Remember the benefits.
If you need more reason to get your running motivation back, think of all the benefits to you and the people in your life. Running makes you healthier, less stressed, more patient, have a better mood, give you community, improves sleep, sharpens memory, boosts energy, and promotes better eating. Running also makes you a happier person and arguably, running makes you a better mom.
11. Think about NOT running.
The most powerful reason to get me motivated to run again is to think about what it would be like if I didn’t run. I am a much happier, confident, energetic, optimistic person when I run. When I’m not running, I notice that I am more impatient, moody, pessimistic, and I don’t feel good about myself–which also makes me cranky. This is a compelling reason to get out of bed.
Getting your motivation back to run can be challenging, but it’s worth it. Running can improve pretty much every facet of your life. Be patient with yourself, and know that it is normal for that running mojo to wax and wane. But your mental and physical health is worth fighting for. If you need a regular reminder as to why you want to run, check out my weekly email.
I’d love to know what helps you motivate yourself to run in times when you are feeling meh.