Running Motivation: 7 Tips For Staying Motivated About Running
Staying motivated about running isn’t always easy. Some days you’re excited and raring to go, but on others, the thought of running can feel like a total chore. Life gets busy, the weather isn’t on your side, or your energy just isn’t there – and suddenly, finding motivation feels impossible.
Sound familiar? You’re not alone – even the keenest of runners struggle with motivation from time to time!
The key is to find ways to make running enjoyable, rewarding, and something you can stick with long term. With that in mind, here are seven tips to help you stay motivated about running, whether you’re just starting out or trying to keep the spark alive.
Let’s dive in!
Set clear and realistic goals
It’s easy to set your sights too high when it comes to running. While ambition can be a powerful motivator, it’s important to strike a balance. Overly ambitious targets can feel overwhelming and knock your confidence – which is a surefire way to derail your motivation.
The key is to set clear and realistic goals that you can comfortably work towards – and even exceed! Start small and focus on achievable milestones – that might be running 2k without stopping, running three times a week consistently, or running 5k in under 30 minutes for the first time.
As your fitness and running abilities improve, you can gradually raise the bar so that you always have something realistic to work towards.
Find out more about how to set realistic running goals.
Track your progress and celebrate every small win
Another great way to stay motivated is to track your running progress. Seeing your improvements over time – whether that’s running longer distances, clocking faster speeds, or simply sticking to your routine – can be a huge confidence booster and a reminder of why you started in the first place.
Use a running app, smartwatch, or even a simple journal to log your miles, times, and achievements. And remember to celebrate every little win along the way! Every small victory is a sign you’re moving in the right direction, and celebrating each one helps you stay motivated and excited for what’s next.
Mix it up
Running the same route over and over again can quickly become boring and demotivating. Variety is the spice of life, so mix things up by changing your routes, running on different terrains, or running at different times of day – like sunrise or sunset.
You could also incorporate interval training into your routine or use an app like FunRun to take on exciting challenges. The key is to make running fun and enjoyable – something you look forward to rather than something you dread.
Find a running buddy or group
Running doesn’t have to be a solo activity. And if you sometimes find it difficult to motivate yourself, running with a group or a friend might be the perfect solution.
Having someone to run with not only makes the miles fly by but also holds you accountable. On the days when you really can’t be bothered, knowing someone is counting on you or expecting you can be just the push you need to lace up those shoes and get out the door.
A running buddy or group can also provide encouragement and help you push through when things get tough – keeping you motivated every step of the way.
Sign up for an event
Registering for an event or race is another brilliant way to stay motivated about running. Whether it’s a 5k, a 10k, or a half marathon, committing to an event gives you a tangible goal to work towards – and a deadline adds a sense of purpose to your training too.
The atmosphere on race day is full of energy and support – once you’ve done one, we bet you’ll want to get another one locked in ASAP! Plus, crossing the finish line feels like a huge achievement, no matter the distance. Consider signing up with friends or family to make the event even more rewarding!
If you’re new to running, start with a shorter race to build your confidence, and as your fitness improves, you can aim for longer distances.
Make it a habit
Making running a habit is one of the most effective ways to stay motivated long-term. The more running becomes a part of your regular routine, the less effort it takes to stick with it.
Start by choosing specific days and times that fit your lifestyle. Whether it’s early mornings, lunch breaks, or evenings, find a slot that works best for you – and stick with it. Over time, running will feel like a natural part of your routine, and you’ll find it much easier to stay consistent and motivated.
Don’t be too hard on yourself
Last but not least, don’t be too hard on yourself. It’s natural for motivation to ebb and flow over time. Running isn’t always going to feel easy or exciting, and that’s okay. Instead of being overly critical, be kind to yourself and remember that everyone has off days.
If you’re feeling particularly unmotivated, it can help to take a short break and come back when you’re ready, rather than forcing yourself out on a run that you really don’t want to do. Rest days can actually be just as important as training days, giving your mind and body the time they need to recharge.
When you’re ready to hit the pavement again, you’ll return with a fresh perspective, renewed energy, and the motivation you need to keep going.
Ready to find that running motivation?
Staying motivated to run is all about finding what works for you. Whether it’s setting realistic goals, celebrating small wins, or joining a running group, these strategies can make a big difference in keeping you inspired.
At FunRun, we’re here to help make running an enjoyable part of your life. Whether you’re chasing your first 5k or simply running to clear your head, the FunRun app is designed to keep you motivated with fun challenges, progress tracking, and plenty of encouragement along the way.
Because at the end of the day, running isn’t just about the miles – it’s about the journey. And we’re here to make sure you love every step of it.
