How to Motivate Yourself to Run

Although running is a fun way to exercise, even the most motivated runner can easily get burnt out on the sport. A low motivation level can lead to copping out and skipping the run for the day or even the whole week. These steps will help motivate you to get out there and pound the pavement.

Instructions

Difficulty: Easy

Things You’ll Need:

• Running shoes
• MP3 player

1. Set a weekly mileage goal. Crunch the numbers and figure out how many miles you’d like to run a day and how many days of the week you’d like to run. Make sure your goal is realistic, but high enough to make you feel proud of accomplishing it.
2. Mix up your running route. Many runners are guilty of running the same neighborhood loop day in and day out. This can often be the culprit for a loss of motivation. Run to the neighborhood next to you or if it’s too far, get in the car and drive there. You can also check out any local parks, trails or lakes. This change of scenery allows you to be more distracted by your surroundings and can get you more amped to run.
3. Try Fartlek running. This is a method where you play with your speed. You run fast for a set time, and then slow for a set time, then fast again and so on. You can set your own “fast” and “slow” paces as they suit you and can use whatever time intervals you feel comfortable with. This new method can feel completely different for a runner who always runs at the same moderate pace. It can also make you feel more self-competitive.
4. Switch up your schedule. If you run every morning at 6 a.m., chances are you’ll get to the point of just wanting to hit that snooze button. Try an evening run for a change or skip one of your weekday runs altogether and go for a Saturday morning run instead. You’d be surprised how your mood will change with the time of day. It allows you to see when your energy level is the highest and what schedule will be right for you.
5. Get an MP3 player and create a motivating play list. Download all of your favorite songs and forbid yourself to listen to them unless you’re out there running. Listening to your favorite tunes should be motivation enough to want to run. Your mileage will then feel like a treat since you get to hear all your favorite music while you’re sweating it out.
6. Reward yourself. At the end of the week, if you’ve met or exceeded your weekly mileage goal, treat yourself to something nice. Make this treat running-related since new running shorts or shoes are also motivating factors to keep up the good work.

Tips & Warnings

• Consult your physician before attempting Fartlek training because it can increase your heart rate.