Running can be an amazing way to stay healthy, relieve stress, and improve your overall well-being. However, for many people, getting started and staying motivated to run regularly is the hardest part. And since consistency is key to running faster, stronger and better – it will feel even harder if you only show up sporadically. So, I’m giving you some realistic tips to help you motivate yourself to run and stick with it. Let’s go!
- Set Realistic Goals: Setting realistic and achievable goals is critical when it comes to staying motivated. You can start by setting small goals like running for 10 minutes every day and gradually increasing the duration and intensity of your runs. Having a SMART goal is a great way to keep you on track and give you a reason to keep showing up. It is also essential to celebrate your progress along the way to keep you motivated.
- Find a Running Buddy: Having a running partner can make running more enjoyable and help keep you accountable. You can join a running group in your community or find a friend who wants an accountability partner too. Running with someone else can be a great motivator because it may be easy to flake out on a solo run, but you don’t want to do that to a friend.
- Create a Running Schedule: You don’t need to follow a complicated race training plan, but creating a running schedule and sticking to it can help you build a running habit. Plan your runs around your daily routine, so you are more likely to stick with it. Put it in your calendar for whatever time works best for you and stick to it.
- Get Proper Gear: Having the right running gear can make a significant difference when it comes to motivation. Invest in a good pair of running shoes, comfortable clothes, and other necessary accessories. When you look and feel good while running, you are more likely to enjoy the experience and stay motivated. *See my Runner Must Haves Here*
- Track Your Progress: Tracking your progress can be an excellent motivator. Use a fitness tracker or an app to track your running distance, speed, and time. Seeing your progress over time can be a great confidence booster and help you stay motivated to keep going. *Get the 100 Miles Tracker Here*
- Mix it up: Doing the same thing over and over again can get boring. Try varying your running routes, speed, and terrain. Maybe sign up for a race. Incorporate strength training and conditioning into your plan to keep your body strong. (I find myself looking forward to running again on days set aside for non-running workouts.). You can also incorporate other forms of exercise, such as cycling or swimming, to keep things fresh and exciting.
- Have Fun! Remember – this is a hobby, not a job or punishment. Hobbies should bring you some joy. That could be in the form of enJOYing a runner’s high after a good, hard run or the sense of accomplishment of pushing yourself to do something you couldn’t do before. Find a way to have fun on a run at least once a week. This will help motivate you to keep showing up.
Each tip is simple, but they only work if you do them. Motivating yourself to run is all about setting achievable goals, finding a running buddy, creating a schedule, getting the proper gear, tracking your progress, and mixing things up. Remember to start small, be patient with yourself, and celebrate your achievements along the way. With these tips, you can develop a running habit that will benefit your physical and mental health for the long run.
You got this.
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