Keep your motivation to run
Do you enjoy running but struggle to stay motivated? We have solutions to help you overcome this fickle motivation and keep you running. Hang on! Keep your motivation to run!
When you start running, you quickly experience the benefits of the practice. It puts you in a good mood. When you maintain regularity in your sessions, you even see progress, which is highly motivating! However, there are days when you come home late from work, have errands to run, or face cold weather, and motivation escapes you. Why does this happen? Perhaps your running sessions have become monotonous, or maybe you feel like you're failing? It's possible you're simply feeling lazy because, in reality, we are not machines and sometimes need a break before starting again.
So, how can you find the motivation to go for a run?
To motivate yourself, first try to understand why your motivation has decreased. Depending on the reasons holding you back, there are various solutions available, as there are always solutions.
Once you identify the obstacle, be kind to yourself, accept it, take responsibility, and take action!
Are your sessions monotonous? Vary your running routines.
It's understandable to feel overwhelmed by the challenge of reaching a certain time or covering a specific distance if the initial assessment was not accurate.
It's crucial not to deceive yourself about your level of fitness. This requires self-awareness. Consider factors such as your base speed, known as endurance, your ability to sustain effort at a threshold, and the number of weekly workouts. The goal should take all these parameters into account. Seeking the help of a trainer or an experienced runner can provide an objective perspective.
Going on an adventure without a stopwatch, with the sole goal of clearing your mind, is a healthy approach to incorporating the joy of running. However, it's still important to maintain a balance in your training by focusing on certain fundamentals.
Loss of motivation often stems from the monotony of effort. Therefore, it's necessary to create a weekly schedule that includes sessions with diverse programs. Include long, moderate-paced jogs to develop endurance, as well as more dynamic interval training to enhance cardiovascular capacity.
Prefer the camaraderie of a group? Running is a team sport!
The myth of the lonely long-distance runner has no reason to exist when your motivation shows signs of fatigue!
No one has ever proven that running becomes more efficient when it's harder to move forward... That's why making friends with fellow runners is valuable. Whether they are neighbors, coworkers, members of an association, or part of a club, joining a supportive community stimulates and reignites your desire to move. Look for runners at a similar level (or slightly higher) so that the spirit of competition complements the pleasure of chatting before and after the effort.
Need a goal or a challenge?
Many runners have been running for years without pinning a race bib to their chest. Participating in a timed event allows you to gauge your progress, check your improvement, and, most importantly, plan for the future. Engaging in a competition (the very word can sometimes be intimidating) should not be daunting. The notion of surpassing oneself is often relative, especially for novice runners. However, earning a "finisher" medal can be a great source of motivation.
When it's not possible to participate in real races
If you'd like to challenge yourself by participating in races but current circumstances don't allow it or you want to experience the excitement of a race from the comfort of your home, there are virtual race options available through applications like Zwift or Strava. These platforms offer various types of races (running, walking, cycling). Internet sites also organize virtual races where you can walk or run and explore routes around the world. You can even create your own racecourse, bring a stopwatch, and get a sense of the race before the actual event.
Maintain a training log
What may seem like a trivial gadget is actually essential. Keeping a record of your training allows you to track your progress in terms of weekly mileage or time achieved over measured distances. Updating your training log daily enables you to monitor your improvement.
Ultimately, the training log becomes a sanctuary where you can document your feelings during workouts, your level of fatigue, your weariness, or your anticipation of an upcoming competition. Anything that can boost motivation deserves a place in your log. It's normal to experience fluctuations in running motivation throughout the year. Therefore, it's crucial to distinguish between general fatigue, which justifies a break from training, and psychological weariness, which you need to acknowledge and find ways to cope with.
Is it harder to run alone in the rain?
Undoubtedly, some days are more challenging than others. On rainy or cold winter days, getting started becomes more difficult. However, don't let the weather dampen your enthusiasm for running! Discover the strategies that other runners, whom I've had the pleasure of meeting, use to motivate themselves. Experiment with the tips that resonate with your personality and character.
Maria's tip: "I envision the comforting hot shower waiting for me afterward while I run."
Nate's tip: "Music! Listening to upbeat music that I love and that gets me moving is my go-to for motivation in any weather."
John's tip: "I remind myself that I'll have the pavement all to myself, and facing the elements makes me feel like a total badass. I always end up happy that I did it."
Samantha's tip: "When I run in the rain, I feel like a superhero. It makes me proud!"
Chris's tip: "I push through the initial resistance and remind myself that I'll warm up soon. I also motivate myself by thinking about eliminating the pizza from the day before..."
When fatigue takes over: How to motivate yourself to go for a morning run?
Running in the morning is a great solution to energize yourself or make the most of your day. However, when fatigue accumulates, your bed becomes more enticing, and your running shoes start to feel neglected. In winter, the lack of daylight can intensify feelings of fatigue. Ensuring proper sleep is essential—just like physical activity, diet, and hydration, sleep is a fundamental aspect of your lifestyle.
Try to establish a consistent bedtime, ideally before 11 p.m. Give your brain the necessary rest, making it easier to wake up in the morning. The night before, prepare a glass of water on your bedside table and lay out your running outfit so that you can simply jump into it without hesitation. By the time your eyelids fully open, you'll already be in motion. There are always ways to stay motivated! Most of the time, you'll find a solution that works for you. Listen to yourself and establish a routine that brings you joy in your running endeavors.
Next read: https://mentalaccelerator.com/resource/confidence/common-problems-among-parents-of-young-athletes