One of the best things about running is that it forces us to push ourselves. It also helps us become more comfortable with being uncomfortable. However, during long runs, even the most experienced runners will feel like they are losing motivation from time to time. By following these 5 tips, you can maintain your motivation and power through those challenging moments, stay focused, and get yourself across the finish line.

#1 Give Yourself a Pep Talk

One way you can regain motivation mid-run is to give yourself a pep talk. Focus on your goals and envision crossing that finish line. You might say things like, "I am strong”, “I can do this," or "Just one foot in front of the other." These mantras self-motivate, leaving you feeling more powerful and confident in your abilities to complete your run.

#2 Use Music to Motivate

If the challenge isn't draining your motivation, you might just be feeling bored. Runners can combat their boredom by listening to upbeat music. Not only does music provide stimulation and entertainment during lengthy routes, but it also raises endorphins which can heighten performance.

When listening to music, choose some of your favorite tunes and try to match their beats with your stride. Just be sure to remain aware of your surroundings while running to music. Headphones and earbuds can be dangerous in busy spaces so being alert is crucial for safety.

#3 Play a Counting Game

Another way to stimulate your brain during a run and offer a distraction is to play the counting game. While it may seem a bit silly, picking an object and counting how many you find on your run can keep you motivated. For example, you can count the number of trees, dogs, cars, or fire hydrants you come across on your route. This simple counting game distracts you from the challenges of running, keeping you motivated while striving to reach your goals.

#4 Keep Your Eye on the Prize

There is nothing more motivating than achieving our goals, but to achieve those goals, we must keep pushing even when we are unmotivated. To stay motivated while running, focus your attention on a specific target, such as a tree or building in the distance.  Visualizing the finish line or an endpoint can also create bursts of energy and make the task feel easier. [1]

#5 Switch Up Your Route

Finally, once again, boredom is often a significant culprit that can result in runners losing motivation mid-run. If you run the same route every day, it can start feeling dull. To keep your runs interesting, try switching up your route occasionally. Exploring new scenery can engage your mind and make for a more enjoyable experience.

Need more help motivating? You are not alone! — Visit the Valiant Running Blog and meet a community of like-minded runners on their running improvement journey. For a more one-on-one approach, check out a Valiant Running coaching program with an RRCA-certified coach.

Disclaimer: I’m not a fitness expert, medical doctor, or registered dietician. This blog is solely to share my experiences in running, fitness, and nutrition. In regard to your health, please do your own study and exploration. Everything I share here comes from personal experiences, and knowledge gained from sources, and is based on my lifestyle. If you need specific advice in any of these areas, please contact your health professional.

Sources:

1.      Gander, Kashmira. “Running Faster by Focusing on the Finish Line.” The Atlantic, 22 Jan. 2015, www.theatlantic.com/health/archive/2015/01/running-faster-by-focusing-on-the-finish-line/384653/. Accessed 16 Nov. 2024.

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