Both new runners and experienced runners struggle to maintain motivation during their training. It can be challenging for beginners to plow through those early, challenging runs where they feel slower than everyone else. However, even experienced runners have difficulty staying motivated at times. Getting hyped up for training is like trying to get pumped up for another Monday at work when the schedule calls for an eighth week at 100+ miles in single-degree temperatures or you’ve been working for months without improving your personal bests.
So, how do highly motivated runners, ultra-runners, and those who train extraordinarily hard power go through those hours and days of training and racing when they’re not particularly motivated? A few tips are mentioned below.
How To Stay Motivated During Your Training?
1. Create Systems So You Don’t Have To Think About Running
Running can easily consume your entire thought process when you run 13 to 14 times per week for months on end. While this may work for a week or two, even the most committed runner may lose interest if running starts to feel like a daily chore.
Therefore, one of the most effective strategies utilized by elite runners is to implement systems so they don’t need to think about training. By establishing an efficient system, you can quickly eliminate most of the thinking involved with training, which helps you to get out the door when you are less than inspired. Creating an effective system for your lifestyle and specific motivational challenges can seem daunting. However, a step-by-step procedure can help you create a foolproof approach to power through those days you just don’t want to run.
Finding the specific locations and occasions that frequently prevent you from wanting to go for a run is the first step. Consider the last time you missed a run, and attempt to remember your “reasons” or the location of your hang-ups. If it was too cold or early, for instance, did you pull the covers up when the alarm went off? Did you require a snack beforehand because you were feeling hungry? Get as specific as you can and mention every potential excuse for not putting on your shoes.
Next, think about creative ways you can eliminate the above issues, distractions, or weak moments. If you struggle with getting out of bed, consider putting your alarm in the next room, next to your running clothes, so you have to get up to turn it off. Too cold to run? Buy a cheap ceramic heater and get the room you get dressed in nice and toasty so you’ll forget it’s cold outside. Organize or lay out your clothes so you don’t have to think about what to run at any given temperature.
2. Don’t Be Afraid To Have A Little Fun
When you’re training to achieve an important goal, like qualifying for Boston or running your first ultra, it’s easy to get so caught up with that goal and forget that running is supposed to be fun. If you’re having a particularly uninspired day or week of training, don’t be afraid to make running exciting again. Go for a run without having a pace, distance, or route planned. Explore new running groups, trails, clothing, and apps.
3. Strategically Remind Yourself Of Your Goals
When the workouts become challenging and tedious, being reminded of your high goals can be your last-ditch effort to finish the session. So if you’re having trouble staying motivated, try posting reminders of your objectives in the scenarios and locations that are the largest obstacles to your training.
For example, if you tend to run after work, you can place your goal written on a card over the dashboard of your car. This way, when you start to talk yourself out of driving to the gym or come up with an excuse when you walk in the door, you see your goal staring you in the face and you can ask yourself: “how much do you want it today?” If that doesn’t get you motivated, you need a new goal.
If you’re a runner who is highly motivated by your goals but occasionally needs a little reminder or a nudge to keep yourself on track, this is a pretty simple technique to keep your training on track.
Just keep in mind that all runners experience periods of uninspired training and require motivation, even the fastest elites, and most experienced ultrarunners. Next time, follow these three recommendations instead of succumbing to the training blues and watch as you plow through the lulls.