10 Ways to Get Motivated for a Run

It may be tough to get up and go for a run, especially with this unpredictable weather, snow in march !? But most of the time, you’ll be more pleased and satisfied with yourself if you get up and do it.

First thing is to think about the reasons why you want to run in the first place. Ask yourself if running is something you enjoy, since you’ll be more likely to drum up the motivation for an activity you truly want to do.

It’s easy to come up with excuses to avoid something, but the key is to counter those excuses with reasons to just do it.


1. Get competitive

Look for a bit of friendly competition, if that’s something you enjoy. Find a group of people to run with in order to keep up the pace, or chart your times against others with a running app

2. Reward yourself

The power of prizes is with us from childhood to adulthood. Create a reward system for yourself. Track your process with good old-fashioned tally marks, or make a chart complete with stickers. Place it somewhere visible so you’ll see it often.

Rewards can be something as simple as allowing yourself an extra 30 minutes of sleep or booking a massage. 

3. Lower your minimum time

On days when you aren’t able to meet your daily minimum time, run for whatever amount of time you have available instead of sitting it out completely. This way, you’re more likely to stay in the swing of things since you won’t have missed an entire day.

4. Maintain a healthy weight

Running burns calories, reduces belly fat, and helps you make healthy food choices. It can also help you meet your weight loss goals or maintain your target weight.

5. Get in a running group 

The more the merrier when it comes to group motivation. Find one or several training partners with whom you can set up a running schedule. Even if you don’t run together each day, you can band together a few times a week for accountability.

6. Feel the endorphin energy

The runner’s high is real. You may experience feelings of positivity or even euphoria, as running improves your mood and makes you feel better by releasing endorphins,  one of the happiness hormones.

7. Set goals

Break your intentions into small, manageable steps This can include the amount of time you put in per week, how fast you run a certain distance, or the number of days you run.

8. Play music that motivates you

Take the time to create a playlist of all your favorite tunes. Select upbeat songs that put you in a good mood and inspire you to move. Only allow yourself to listen to these songs while you run.

9. Keep track with an app

Stay on top of your goals by using a tracking app. Many allow you to set reminders, connect with people through forums, and view graphs that track your progress.

10. Mix it up

Switch up your routine at least one day per week. Run hills instead of a long distance, or add in some sprints. You can also run into a different park or street, do your usual route backward, or change the time of day.