How to Stay Motivated for Running

Wanting to stay motivated for running has frustrated many runners.  We sometimes find ourselves in a rut and struggle to get going again. What is motivation for running and how do we get it when we really need it?

According to Wikipedia, "Motivation is the driving force by which humans achieve their goals." We all want to stay motivated for running as we know how powerful it is. Motivation is a driving force that cannot be deterred and when we are truly motivated, there is no obstacle that can prevent us from achieving our goal. 

We all have desires and ambitions, but without motivation, they will probably not be fulfilled. We need physical energy to run and train, but our emotional energy is what keeps us motivated to achieve our goals. So how can we increase our emotional energy and learn how to stay motivated for running and training?

In order for humans to take action or to be motivated, we need a good reason. We need a specific goal and a specific reason for achieving this goal.  So it really helps if we can remember why it is that we want to run and to get very clear about it.

Is it a long term goal such as to get healthy, lose weight, be active, be social, for fitness, to feel good, or some other reason? We also have short term goals, such as to set a personal best for a particular distance or to run a new longer distance. Whatever the reason, it really helps create motivation for running if we focus on our goals at times when we really don't feel like running.

Your first step towards getting motivated for running then is to state your long or short term goal and then your reasons for wanting to achieve it. Some examples would be: to lose weight so I feel healthy and more confident; to complete a charity half-marathon to raise money for a cause that's especially important to me; or to set a new personal best in a 10km race to learn to run faster.

Know what your goal is and know why you want to achieve it. Write it down and place it where you can see it every day. It will help you get motivation for running when you really don't feel like doing much of anything.

Emotions can Negatively Affect your Motivation

Negative emotions can interfere with running motivation. Some days you will feel positive and energized and other days you will not. Don't fight your emotions. Acknowledge that you are experiencing a particular emotion but become identified with it or let it consume you. Recognize it, name it, and then find a way to distract yourself from it, which will help you release it. Remember that any physical activity (including running) creates positive feel good emotions, which can be very helpful when you are  experiencing negative emotions. Develop your emotional awareness to prevent your emotions from taking over and interfering with your goals.

Strong Emotions Can Be Felt in the Body

We sometimes experience strong emotions such as fear or anxiety.  Usually, when we experience these emotions, there is a reaction in our body, such as pain, tension or uneven breathing. The quickest way to release these emotions is to control the reaction we feel in our body. We do this by breathing slowly and deeply into our belly and we continue to do this until we begin to feel relaxed and at ease again.  

Without the tension or uneven breathing, we feel better and are able to think more clearly, with a healthier perspective on whatever is happening at the moment. We are also able to more clearly focus on our goals and building our motivation for running.

Tips on How to Stay Motivated for Running

Motivation creates energy and drive.  It is a powerful driving force that cannot be deterred or side-tracked. A motivated runner knows no obstacles and these tips can help. Use them to help you stay motivated.

As you practice these various ways to stay motivated, remind yourself why your specific running goal is so important to you and your reasons for wanting to achieve it. They will form the basis for your inspiration and running motivation.

How to stay motivated for running:

1. Have a clear vision of your goal and do visualization techniques.
2. Always keep the end goal in mind by reminding yourself daily of your goal.
3. Find inspiration through success stories, books, movies, videos, magazines, photos, etc.
4. Have a vision board and add your most inspiring pictures and stories.
5. Be persistent despite setbacks.
6. Don't procrastinate.
7. Make a commitment to stick with it and finish what you started - don't give up!
8. Don't let fear and self-doubt stop you from achieving your goal.
9. Use positive affirmations and motivations quotes, e.g. I can do this, to strengthen your commitment.
10. Spend time with others who have the same goals. Encourage each other to succeed.
11. When you are lacking in motivation, talk to your running mates about it. Their encouragement will help you focus on your goal again.
12. Be consistent in your training.
13. Make your training fun and the best part of your day. Enjoy your time alone or your time with running friends.
14. Track your progress and follow a schedule so you will always know how much you have already accomplished and what is left to do.
15. Reward yourself after each accomplishment. For example, a special, delicious dessert or drink after completing your long run.
16. Have confidence in yourself and your accomplishments to date.
17. Be patient and focus on where you are presently. Savor and enjoy each stage of your training. It will be over before you know it!
18. Give yourself an incentive to finish. Reward yourself with a new gadget or new shoes.
19. Get excited!
    
    

Now it's your turn. How do you stay motivated for running? If you have had ever struggled with running motivation, how did you overcome it? Please share your tips on how to stay motivated for running. Leave a comment below and maybe it will help someone else.

Back to top of Stay Motivated For Running

Return to Running Psychology

1. Home
2. Running Psychology
3. Stay Motivated for Running

Print this page

FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases. Learn more

Oura Ring 4 - Gold - Size 7 - Smart Ring - Size First with Oura Ring 4 Sizing Kit - Sleep Tracking Wearable - Heart Rate - Fitness Tracker - Up to 8 Days of Battery Life

REVALI Running Vest, USA Original Patent, Zip Reflective Running Vests with 500ml Hydration Bottle, Adjustable Waistband & Breathable Material, Chest Pack Gear Phone Holder for Running, Men & Women

26% Rymora Leg Compression Sleeve, Calf Support Sleeves Legs Pain Relief for Men and Women, Comfortable and Secure Footless Socks for Fitness, Running, and Shin Splints – Black, Medium (One Pair) $19.99

Recent Articles

• 

1. Give Yourself a Self-Myofascial Release at Home with a Foam Roller!

   Jun 28, 25 07:19 AM

   
   Feeling sore after a run? Don’t skip your recovery! Foam rolling is one of the easiest ways to release tight muscles, boost flexibility, and prevent injuries.

   Read More

2. The Overlooked Key to Better Performance and Fewer Injuries

   Jun 13, 25 01:13 PM

   
   Most runners focus on building strength, endurance, and speed—but there’s a hidden performance booster that often gets ignored: relaxation.

   Read More

3. 5 Ways to Speed Injury Recovery!

   May 02, 25 01:30 PM

   
   Struggling with a running injury and feeling frustrated or stuck? Let's take charge of our own healing so we can quickly recover from any running injury!

   Read More

4. Want to Run Stronger and Feel Better Doing It?

   Apr 19, 25 10:14 AM

   
   Discover how positive affirmations for running can completely shift your mindset and transform your runs—from start to finish.

   Read More

5. Do You or Someone you Know Suffer from Achilles Tendonitis?

   Mar 28, 25 03:14 PM

   
   Find out more about this frustrating condition, including why active recovery is essential and exercises to speed recovery.

   Read More

6. Every runner needs to master this essential drill!

   Mar 17, 25 01:55 PM

   
   The 100-Up exercise is a highly effective drill that enhances both running technique and performance. It can be practiced indoors or outdoors, and it also serves as a valuable tool for injury recover…

   Read More

7. Are you ready for waterproof running shoes?

   Feb 26, 25 12:30 PM

   
   Do you run in cold, wet and slippery conditions during the winter? Waterproof running shoes may be just what you have been looking for to keep you safe and your feet dry.

   Read More

8. The Buteyko Breathing Method Can Improve Our Running Performance and Our Health!

   Feb 14, 25 11:54 AM

   
   The Buteyko Breathing Method is perfect for anyone wanting to improve their running performance, boost overall fitness, live a healthier lifestyle, reduce stress, achieve easier weight management, an…

   Read More

9. Make 2025 the Year you Break Free from Injuries for Good!

   Jan 07, 25 08:20 AM

   
   Activate your natural ability to run injury-free with our "Exclusive Online Feldenkrais® Running Course"...

   Read More

10. Even runners are not immune to the dangers of sitting too long during the day!

    Jan 03, 25 11:46 AM

    
    The start of a new year is the perfect time to formulate new habits and new ways to reduce physical inactivity. Prolonged sitting due to having a sedentary job and/or an ever-increasing digital lifes…

    Read More

×

Confused About the Correct Running Form? 
Our Free Running Form Template Can Help...

Get the running form template now!

Our template provides a straightforward explanation of the components of good running form, eliminating any confusion about how to improve your running technique.

Join the Peaceful Runner VIP Club