Staying Motivated with Running

If you're struggling to stay committed to running, here are 5 ways to keep yourself going.


By Zoe


We all have good days and bad days when it comes to training, but sometimes it can be just plain hard to stay motivated with running, whether it is dark, cold or you just don’t feel like training. It’s important to try and stay focused and to keep going. Here are some ways that can help you to stay motivated with your running:

Find Someone to Train With

There’s nothing like being held accountable in your running, and when you hear the alarm go off and are tempted to go back to sleep it would be easy to do if you were running along, but having a running partner means you would be more likely to get up and get to that training session so that you don’t let your partner down.

It’s also a great way to hang out with a friend and exercise at the same time.

There are lots of running clubs around, and if you are a fairly driven and competitive person joining a running club may be for you. It’s a great way to meet like-minded runners and to run with people at your ability (usually there are all levels of runners within clubs).

Set a Goal for Yourself

Goals such as entering a race or running a certain distance or speed is a great way to remain motivated. Knowing you have a race date looming means you are more likely to be focused and motivated towards competing in the race, whereas not having anything you are working towards means it is easier to skip sessions.

When I ran my last marathon it forced me to get up each day and train as I knew that if I didn’t then race day would be even harder through lack of training.

Mix Things Up

If you do the same running routes and same distances all the time, why not mix things up a bit and change them? Consider trying out new running routes, new distances (a short distance, a long distance and a middle distance in a week) and even adding tempo or hills to your training or at the end of runs.

Not only will you have variation in your training but you may see vast improvement in your times too.

Wake Up Earlier

If you are not feeling motivated and usually exercise at the end of the day after work, why not try and get up 30-60 minutes early and train in the morning? Your training is done for the day then and you aren’t likely to skip it when having had a long or hard day at work.

Try sleeping in your training gear so you are dressed and ready for first thing in the morning - sounds crazy, but many people do it!

Track Your Progress

If you use apps such as Argus, look back over the times you have done to see your improvement. Remember when running felt even harder when you first started running and look at how far you have come. If you don’t have a smartphone then consider buying a training journal where you can log your thoughts and details on all your training such as Journal Menu.

Running can be challenging even at the best of times, and the key is to push through those times where you feel lack of motivation. Often with running, once you are out there running, the motivation and drive comes back - so what are you waiting for?!?

UK born and based currently in Australia, Zoe has a passion for running as evident by her participation in excess of 30 running events, including five marathons, over the past 14 years. Wanting to share her enthusiasm for running, five years ago Zoe started a blog for the everyday runner “The Girl That Runs“. This blog has quickly built up a strong following amongst runners of all ages and experience levels looking for advice with easily relatable content.

Main Photo Credit & Fourth Photo Credit: lzf/; Second Photo Credit: Maridav/; Third Photo Credit: ChiccoDodiFC/; Fifth Photo Credit: Mert Toker/; Sixth Photo Credit: Don Pablo/

Nov 29, 2015

Very useful article ! 👍