Right now, all across the world, people everywhere are lacing up their shoes, stretching stiff legs, and shaking themselves loose in preparation to take the first of many steps in their own personal running journey.
As the treadmills are started up and the roads become host to countless stomping, sprinting, and striding runners, the question on everyone’s mind remains: How do I get motivated to run? No matter where you are in your running journey, motivation for running can sometimes be hard to come by. It takes a lot to even want to lace up and get moving — so kudos to you for the first step. To help you stay out there and continue to better yourself, we went on a journey of our own to research the best running motivation tips just for you.
If you’re looking for motivation for running tips, browse a brief list of them below and keep reading for a more practical explanation of each tip, insights from our in-house running expert Jerome Rhodes, and to see how you can incorporate them into your running endeavor today.
Our Running Motivation Tips:
- Add Variety to Your Run
- Mix Up Your Routes
- Keep A Running Log
- Listen to Music/Podcasts While Running
- Run With Others
- Join Races
- Reward Yourself
- Run as A Form of Meditation
Although many are familiar with the health benefits of running, the truth is that running in any capacity is no easy feat. That’s why finding and maintaining proper motivation is so key. Pro runners and beginners alike can struggle with how to get motivated to run. Especially in the beginning, it may seem overwhelming to start a running journey (by the way, if you’re just starting out, check out our guide to running for beginners). To help you start out on the right foot, resident adidas expert (as well as two-time half marathoner and ex-track & field All American) Jerome Rhodes gave us some helpful tips. Overall, he had this to say about starting out: “Forget about distance and speed at the beginning, keep moving for an amount of time, and learn about your body on the run.”
The first step is always the hardest, and once you get out there your running journey has begun. If you are looking for ways to keep putting one foot in front of the other, here are some deep dives into how to get yourself motivated.
1. Add variety to your run
As good as running is for you, it can get repetitive if you’re not careful. That’s why it’s always a good idea to add variety to your run when you can. The cool thing is this can manifest in countless ways and do wonders for increasing running motivation. Keep your workouts fresh and challenging by mixing in different elements like sprints and elevation changes to build up core muscle groups. You can also work on stamina and longevity by breaking up your run into sections for walking, stretching, or stride workouts. If you would like a guide explaining different ways to shake up your run, check out our article on interval running. Also, if you want to read more on how to improve your running, see what the experts have to say when it comes to improving running performance. All variations will help build your body into a complete whole for your running journey while also challenging you to get better with each step.
2. Mix up your routes
A common issue that people have during their running journey is route fatigue. If you run the same route around your neighborhood, just laps around a track, or just repeatedly on a treadmill, that can get boring — and boredom leads to many running journeys and motivation for running to be cut short. If you’re used to running inside, go out and get some fresh air if you can. See your city, town, or community in a new light. Enjoy the weather or challenge yourself to navigate the varied outdoor terrain at your own pace. On the other hand, if you’re primarily running outdoors, maybe try different routes, or even treadmill running. See a new neighborhood or part of the city, or work on your pacing and stamina on a treadmill in a local gym or your home.
3. Keep a running log
If you’re wondering how to build a running habit, this is a huge way to keep motivation especially if you’re just starting out. It’s always a good idea to log your runs, whether it be on paper or utilizing one of the many running apps out there. Not only can you track your distance, caloric burn, and time — but also it is always a moment of achievement to look back and see how far you’ve come. It’s easy to find motivation in progress, and logging your runs is a great way to streamline that process. For instance, with the adidas Running App, you can easily track your runs over days, months, or weeks with just the touch of a button. You can also find areas of improvement within your own running journey and share your progress with friends, a huge help in keeping the fire going as you get out there.
4. Listen to music/podcasts
Along with tracking your runs, another way to keep running motivation is to listen to music or other audio during your runs. One of the biggest hurdles people experience when on their running journey is the mental aspect of running. It can be daunting to try and stay focused when you’re out on a run with just your thoughts. That’s why it can be a good idea to bring some earbuds along and run to whatever motivates you! Jerome says it best: ‘Whether it’s an album/podcast where you know every word, or a new experience for your ears, having something specific to focus on can take your mind off of run mechanics or how tired you think you are.”. It’s true, when you let your mind relax, it’s easier to enter a flow state and let your body focus on the task at hand. Listen to a favorite album, a new podcast, or an upbeat anthem to keep your mind where it needs to be and locked in for the miles ahead.
5. Run with others
Everything is better with friends, sometimes even running! With the explosions of run clubs and running apps within the past few years, connectivity is a great way to find and keep running motivation. Use it to push yourself and hold each other accountable, especially one those days you don’t feel like running. On the other hand, running with people is a great way to meet new friends, learn advice from more seasoned runners, as well as comparing and sharing goals with one another. Running with people isn’t for everybody, so use your best judgement. But, if you are someone who enjoys company while running, it can be a great addition to your regimen and keep you moving in the right direction.
6. Join races
Ready, set, go. What’s more motivating than an actual finish line? If you’re looking for something to work towards on your running journey, a race might be exactly what will keep that fire lit. “Personal incentives can be found everywhere, and one of them is by putting your work to the test in a race! Races aren’t always competitive, but they always have more energy than a solo run. Spectators add the element of cheering, races often hand out snacks on the route, and the best part is collecting those medals. Achievement is a huge confidence builder.” Jerome says. And he’s right. A 5K, 10K, or even a marathon can spark a huge sense of achievement and ability in a runner. Everyone’s journey is different, but with running you can reach heights you never thought you could.
7. Reward yourself
You’ve made great strides (literally) in your running journey, now it’s time to pat yourself on the back! Yes, a huge motivating factor when it comes to running is rewarding yourself along the way. Creating incentives can lead you to push yourself harder, take time out for yourself and most importantly, stay consistent. An easy way to reward yourself is to purchase new running gear. Nothing motivates a runner like the opportunity to test out new gear as they continue their running journey. This could be a new pair of shoes after you’ve put some miles on your previous ones, a new set of running clothes to match with the weather, or various running accessories to keep you moving at your own pace. As you look towards your next rewarding moment, start by checking out what the pros have to say about picking out new running shoes. Another form of running rewards is practicing self-care for yourself. Treat yourself to a nice massage or sauna session after a week of running. Or invest in equipment to help your body recover like massage guns or foam rollers. A nice meal every once in a while can replenish those calories you’ve spent and help you keep running motivation. Aside from functional benefits, having something to look forward to wearing to do great things for your confidence.
8. Run as a form of meditation
One of the best and often unseen things about running is the effect it has on your mind. It is one of the best mentally strengthening forms of exercise there is and can do wonders for your mental health. When asked about the problems running can solve, Jerome had this to say: “However you get there, running so that everything else can melt away is a unique and relaxing experience. Choose three things to focus on and those errant thoughts fall away. Feel your breath, focus on your posture, listen to the music, and enter that running flow state.”. Throughout your day-to-day life, you might encounter a lot of obstacles. Work, relationships, outside events, and our own minds can weigh heavily on us. Next time you go out on a run, think about how capable you are, and how much is in your control and let go of the things that aren’t. Our life can come at us fast, but it’s on us to take it one step at a time.
The best running motivation: your future
When thinking about how to get motivated to run, it can be helpful to view running as a step in the right direction to bettering your life in all aspects. An upward spiral as some call it, running can be part of a path to a better you both physically and mentally in immeasurable ways. Running is not easy, even for those who make it look so. If you’re thinking about how to build a running habit, you must understand it takes a huge amount of time and effort, but every journey must start from somewhere. As you start or continue your own personal journey, realize the biggest motivation is the effect running will have on your life. You are capable beyond measure, and running is just another way to prove that.