If the weather outside or other unfavorable conditions are testing your sporting spirit, we understand how difficult it can be to go for a run!
In this article, we will share some advice on how to find motivation for training and keep your passion for running alive.
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Developing the Running Habit
Beginners often assume that experienced runners never struggle to motivate themselves for a training session. However, everyone faces such difficulties, including professionals.
But it’s important to understand that those who have already established the habit of running find it much easier.
Contrary to the popular belief that it takes 21 days to establish a habit in one’s life, research suggests that forming a behavioral pattern can take anywhere between 18 to 254 days.
So, if on the 22nd day of running, you don’t feel the natural urge to go for a run, don’t lose hope.
Here’s how it works: when we repeat the same action day after day, a neural connection is formed.
The brain finds it more convenient and less physically demanding to rely on these established connections rather than creating new ones.
That’s why breaking old habits can be so difficult.
If, for several years, you’ve come home from work and settled on a couch, convincing yourself to go for a run instead can be challenging. But if you persevere and train consistently, it will become a habit.
However, forming a habit doesn’t guarantee immunity from issues related to losing motivation.
There are various ways to tackle these problems, ranging from philosophical contemplation of running to simple practical tricks.
Related: 16 Ways to Balance Work and Running
4 Mental Hacks for Maintaining Running Motivation
1. Learn to find pleasure in the process and remind yourself that running is time for yourself.ย
We often lack the opportunity to be alone with our thoughts and have an internal dialogue free from distractions.
Think about it: When else do we allow ourselves to ignore notifications on our phones?
With regular running, this becomes a natural part of the experience. By skipping a training session, we rob ourselves of this important hour of self-communication.
2. Consider how running brings structure to your life, instilling discipline and providing a sense of order to your days. Often, on rest days, we end up accomplishing less than on training days.
3. Reflect on the number of runs you’ve completed and the progress you’ve made. A great exercise is to take a look at your training plan from six months ago.
Your training sessions may seem very simple now, but back then, they were challenging. If you stop running, these achievements will slowly fade away.
4. Lastly, remember that running is not a punishment for a sedentary lifestyle or a way to compensate for indulging in desserts. On the contrary, it’s a means of showing healthy self-love and taking care of your body.
How to Sustain Your Passion for Running
Sometimes, even those who have developed a running routine and understand the arguments mentioned above may find themselves lacking the motivation to run. In such situations, the following tips may help:
1. Purchase new running gear
You don’t have to spend money on expensive watches or sneakers.
There is a wide range of affordable and enjoyable accessories available that won’t strain your budget, such as vibrant socks, compression sleeves, caps, bandanas, buffs, and more.
Moreover, if you want something unique, consider ordering motivational bracelets or charms with personalized engravings for your shoelaces.
2. Find a new running route
Design a route that passes by interesting locations or landmarks. You can also choose to end your run at your favorite cafรฉ as an option.
3. Invite a friend to join you for a run
Having someone to chat with during your run can make the time fly. You can run together or simply run at the same time while talking on the phone.
4. Download an audiobook, podcast, or new music
It can be both interesting and time-saving to acquire informative knowledge while running.
Here’s a helpful tip: If you have a premium YouTube account subscription, you can use it in audio-only mode.
5. Practice meditation while running
The repetitive and rhythmic movements of your steps can create a meditative state similar to Eastern practices.
Allow yourself to immerse in it, letting your thoughts flow freely without fixating on anything specific.
In doing so, you’ll find rest and may discover solutions to various issues during your run.
Related:ย How Far Did Forrest Gump Run?
6. Plan ahead for a week or a month
Whether your coach prepares you a plan or you create it yourself (even a simple plan like running for 30 minutes every other day), make the decision to stick with it.ย
It’s even better to schedule specific training times, such as in the mornings, and avoid hesitating each time on whether to go for a run or not. The decision has already been made, and you simply need to follow through.
Often, the doubts before each run are more draining than the training itself, consuming a significant amount of energy and mental strength.
By not allowing ourselves to doubt every time and staying committed to the established plan, avoiding missed runs becomes much easier.
7. Engage in online racesย
Register, run your chosen distance at your convenience, submit your tracker data to the organizers, and receive a medal by mail.
There are races where you won’t receive actual medals. However, they provide an opportunity to compete with other participants.
By using your imagination, you can transport yourself to a different part of the planet, surrounded by hundreds of runners. In any case, once you’ve registered for such a race, the inclination to give up and stay home decreases.
The list of ideas can continue to expand with even more creative suggestions. However, the key thing to remember is that running teaches us to make consistent progress toward our goals, even if it’s through small steps.
Everyone encounters difficulties, so if you’re not feeling motivated to go for a run, know that you’re not alone. There are undoubtedly others who share the same sentiment at this very moment.
Understanding this fact makes it easier to overcome laziness and self-pity and instead complete the training session and enjoy the feeling of accomplishment!