How To Maintain Running Motivation: 43+ Running Bloggers Reveal Their Best Tips

Running Motivation

We've all been there (I know I have): you start running a few times a week and get in a good rhythm. Then, a few weeks later – BAM – you've lost your motivation and can't seem to find a reason to lace up your running shoes and hit the run.

However, there are ways that you can continue to stay motivated for the long haul. For that reason, I contacted running bloggers and asked them: What Would Be Your 3 Best Tips to Maintain Running Motivation?

These experts were kind enough to let us in on some motivational tactics to ensure we don't fall off the wagon!





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Best Tips to Maintain Running Motivation

Anne Mauney

fANNEtastic Food

46 - The Weight of My Weight

1) Find running buddies! Making running social is a huge motivator and makes the miles fly by. Great for accountability, too!

2) Get outside if you aren't already! Enjoy the sights and mix up the locations if you get bored, swapping out roads for trails, etc.

3) Follow running blogs, like mine! 🙂 I love reading about fellow bloggers' training - helps so much to keep me motivated and excited, and I get ideas for destination races, too - it's always easier to stay motivated when I have a race on the calendar.

Danica Newon

Chic Runner


I think the top 3 tips I'd give would be to:

Not comparing yourself to others. It's easy to compare yourself and wonder why you aren't running as far and fast as others are, but remember it's your journey and you're where you're supposed to be.

Try to find things to enjoy about each run. Was it a new route, a beautiful day, a pretty sunset, did you find a quarter? What was great about the run you went on and focus on that instead of pace or mileage.

Take rest days seriously! It's so important to give your body time to recover and not overdo it so you can make the most of each run, instead of putting in miles that aren't 'worth' anything in your training.

Lisa McClellan



There’s no magic spell or formula to stay motivated.
Most people are conditioned to avoid activities that are uncomfortable, in fact, there is probably some genetic science behind that I don’t know about.

Many times, it’s best to have a conversation with yourself that goes something like this, “The hardest step is the first one out the door, so when I get out there, after about 10 minutes I will find a rhythm and I will feel great,” Or “I might regret not running but will never regret going.”

My second is to mix things up. If you are used to running on the street, try an easy trail run. Changing things up keeps things interesting and fresh. If you do decide to trail run, go out with an open mind, just enjoy the sites and stop to see the nature around you. If you see an interesting bird or other wildlife, stop and take in the beauty. Running isn’t always about losing weight and exercise, sometimes it’s just about taking some unplugged time for yourself to find some quiet in the noisy world.

My last tip is tricky and might take some time, but find a running partner that enjoys the same things that you do. For example, maybe you are trying to qualify for Boston, try finding someone who has a similar goal. Maybe you like slow and easy trail runs, similarly, find someone who enjoys that.

The difficult part about this is finding someone who's around your same pace. I’ve had the best luck by joining running groups, or local Facebook groups. Most people are super friendly and they have runners of all speeds.

Having a running friend keeps you accountable and as I said above, it’s not always about exercise, sometimes forming the friendship is so enriching that's what keeps you waking up early on Saturday mornings.

Tina Muir

Running for Real


Lose the pressure.
The reason many of us end up lacking in motivation is because we have put pressure on ourselves to achieve a particular result. Running is full of ups and downs, and if you are putting pressure on yourself to hit an external number, when you hit that down, you are going to feel terrible about yourself.

In that moment, you will question why you are even bothering and your self-confidence will plummet. Instead, focus on just enjoying yourself and doing your best. Without the pressure, you will find it is easier to get out there as you know it is going to be fun, not a chore that you have to get through to reach your goal.

Find running friends or a running community to support and encourage you.
We now live in a world where people with similar interests and passions can be found easily, and every runner should be making the most of this by finding a group where you feel welcome, appreciated, and can ask for advice when necessary.

That is why I created the Running for Real community and it is amazing how much other runners can inspire you when you are feeling low.  We can share in one another successes and help one another through the trials. The running community is full of wonderful people who are happy to help.

Set yourself a long term goal (WITHOUT a deadline) .
Having a dream goal that you believe in your heart that someday you will achieve it, will be something you can use in the moment your motivation is flagging.

Pick something that would make you cry tears of joy as you accomplish it, but something that is going to take years to work at.
You don’t know how you are going to get there, or when, but you know you will. I find this helps keep you focused on the long term rather than thinking about the immediate rewards of the now.

Beth Risdon

Shut Up + Run


1.  Don’t overthink it.
The more time you spend pondering whether you should run or waiting to get motivated, the more likely you might just throw in the towel. Get out the door before your brain realizes what you are doing!

2. Remember the aftermath.
Running in and of itself can be hard and exhausting. But, rarely does anyone regret a run that they took. Remind yourself, pre-run, how great you’ll feel after the fact.

3. Sign up for something.
Once you’ve paid your registration and told the whole world you’re doing a race, you’re a lot less likely to back out. Having a race on the calendar should provide you with an extra kick in the butt to get out the door.

Allie Burdick

VITA - Train for Life

Take a break if you need to.
Running is all about listening to your body and sometimes it's screaming at you that it's had enough. Try cross training for a few days or maybe incorporate a little bit of running into a strength training routine. Time off is sometimes just what you need to get your mind and body back in the game.

Chose a real goal. In order to stick with running on the really hard days, you have to have a really strong WHY. If it's to lose weight, think about why you want to lose the weight.What would change about your life? How would you feel if you were lighter? Really dig deep for the true answer otherwise it may be too easy to give up.

Know that running is hard. It's just hard, period. Yes, it's fun and rewarding but the grind of getting out there day after day and week after week is hard so be ready!

Abby Land



Run with Friend's. Having a run pre-scheduled with a friend holds you accountable. You are much more likely to get out and get active when you know that someone else is counting on you to be there. Set a weekly meet up time to help you get back on track. As a hidden extra, you get to push each other during the runs.

Book a Class. Try a workout class that includes running like Orange Theory. By scheduling a class you are making an appointment for yourself and are more likely to stick to it. This commitment to goals, big and small, is what drives us. Sometimes, a new class is what you need to get back on track when you have been lacking motivation.

Give Yourself Something to Train for. The race you have been thinking about but putting it off, sign up for it now! Having a specific goal gives you a reason to get out and get active. Once you've set your goal, create a training plan/schedule. This will get you prepared for the challenge to come.

Create a New Running Playlist. You would be amazed at how downloading a few new songs can help you get out the door. You add a couple songs and next thing you know you find you are more excited to go run just because you want to listen to your new music; totally worth the few bucks in iTunes.

In 2016, 329,620 runners finished a race on the Fourth of July, an all-time record

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There are so many reasons I run -- now; it was mostly about weight loss in the beginning -- but the absolute biggest motivator for me is that I know I will ALWAYS feel better after a run. Cold, hot, hard, easy; I'm a happier person after I run. Even my mother-in-law has noticed the difference in my mood after I run.

The hardest part about running, of course, is just getting out the door, especially when the weather isn't good. Which brings me to my next motivation to keep running . . . runner friends.

I often run alone, but the miles feel (almost) effortless when I'm running with a friend. The same pace that can feel so hard when I'm running by myself feels so much easier when I'm running with a friend. And who wants to leave a friend hanging?

Having a big goal -- to run a half marathon in every state-- also keeps me running. I want my halfs to be a real experience; I want to explore places I haven't been (for the most part) -- I don't want to just tick off states. I know that means I'll only do a few halfs a year, and maybe I won't meet this goal. It's still a goal that excites and gets me out the door to run when it's single digits or the humidity has me dripping before I've run a step.

Setting a new PR. Running a new distance. Tackling a different kind of race -- a trail race, a relay, a race at elevation. A triathlon. An obstacle race. Getting back your body after having kids, an injury, an illness. Running without stopping if you always walk. Trying walk breaks if you never have! Focusing on shorter races if you always go long or going longer than you think you ever could.

Lauren Seserko

Breathe Deeply and Smile


1. Set a big goal and some small goals. Sign up for a race or set a deadline for yourself to stay motivated. Pick something that is attainable for a short term goal and something a little bigger and scarier for a long term goal.

2. Find a crew. Join up with some local running groups. Look into groups and fun runs from your local running stores or connect with local runners online. Find people to meet up with. Meeting up with people or having friends to talk to makes the miles fly by.

3. Keep it interesting. Switch up the length and paces of your runs. If you are always running the same route, run in a different direction or plan to run somewhere new. I love planning a run to explore a new park or join up with a group or friend running in a different area of the city-it makes a run exciting!

Marcia Kadens

Marcia's Healthy Slice


1. Plan for success. Once you set your mind to run, do everything possible to set yourself up for success. If you're running early, set out your gear and fuel the night before and know upfront how far you plan to run and what route you'll take. The less you leave up to chance the greater the odds are that you'll get out there.

2. Use your run as "you time".  This chunk of time is yours to reflect, decompress, and connect with nature. Surround yourself with things you love to make the experience as pleasant as possible. Treat yourself to fun running gear and create a motivating playlist or listen to a podcast that inspires you....or maybe bask in the solace of peace and quiet. Think of running as a gift you give yourself.

3. Practice being positive. Think about difficult things you've overcome in your life. Chances are good running isn't the hardest thing you've ever done. When running feels hard and motivation is fading, think back to a time when you were strong and successful. Reflect on hardships you overcame and know that you have the power to persevere in your run too. Notice the self-talk that runs through your mind when you're running and replace every negative thought with two positives. Be mindful and notice the beauty around you, the breeze, the strength of your body, etc. Even if you don't feel particularly wonderful, say out loud how strong you feel. Where the mind goes the body follows. Being positive while you run will help make it your "happy place" and you'll be more enthusiastic about getting out on a consistent basis.


Running with SD Mom


Here are my 3 tips:
1. Buy yourself a new running outfit. When you look good, you feel good.

2. Pick a new route. If you always run road, run a trail. And vice versa.

3. Run with friends. This should be first. Having accountability with a regular running buddy or buddies is key to staying motivated!

Megan Wood Copello

I Run For Wine


1. Book a Runcation - My husband and I frequently travel to races. It is a fun way to keep you motivated to train for your race. Just think - when you find yourself not wanting to wake up at 6am to do a long training run, imagine yourself in Paris eating Macaron cookies while drinking champagne post race. It works, trust me!

2. Get a BRF (Best Running Friend) are the best for keeping you motivated, pushing you further and best of all, holding each other accountable. If you cannot find someone to run with you, at the least find a gym buddy.

3. Cross Training - This is something I only recently implemented in my fitness regime. Over the past 6 months, I have found myself getting stronger and faster thanks to classes such as Orange Theory Fitness. Before I started OTF, I only focused on running 3-4 times a week along with interval training. The difference I have seen in a short time is amazing.

Jennifer Fisher

The Fit Fork


Here are my tips:
1. Consistency. I’ve been running consistently for 28 years, not every day necessarily but at least several days a week with the occasional break for life (babies, illness, and injury). By incorporating running part into my long term lifestyle, I typically don’t even need to motivate myself to get out there – it’s just something I am naturally programmed to do!

2. Competition. Competition has been a major motivation in my years of running. Not just facing off with the field, but also competing with myself and working hard to perform to the top of my ability. Of course, my benchmarks have changed year by year!

3. Variety. When running starts to feel “stale” or that I’m falling out of love with it a little, I just mix things up – run on the trails, enter an obstacle course race, work on sprints in a workout rather than distance, and so on."

Brienne Peers

Lean, Clean, & Brie


My three best tips for maintaining running motivation would be

1) To have a fun music playlist to take with you on the run. I always get so much more motivated to get out the door when I know I have some of my favorite music to listen to.

2) Remember how good you feel after a run. I never finish a run and think, "Wow I really regret that run." I always feel so much better after a run so I always remind myself when I am struggling to get out the door how good I will feel when I am back from it. And ...

3) Find a running partner or group when you feel yourself losing motivation. Running with others gets me motivated to get out and meet up with a group and be able to chat along the way. I find local running groups by googling the city I am in and running groups. They are easy to find and always fun to join in on!

Rebecca Trachsel

Running with music


1. Put a race on the calendar. It always helps to have something specific to work towards.

2. Run with friends. Having a buddy helps provide a distraction. Time flies when you're chatting instead of checking your watch.

3. Use a training journal. Keep track of all your hard work and look back on it to remember why you started!

Thomas Bubendorfer

Diary of a Rubbish Marathon Runner


My top 3 motivational points would be:

1) Always have a goal. For runners, that's usually a race. Always keep that goal in mind and how much you are looking forward to achieving the result.

2) You know that you always feel better after a run, no matter how much it might suck for the first 3 minutes. Just think how great you will feel after a mile or 2.

3) Feeling too stressed to go for a run? Running is the best stress reliever in the world. Go out and feel better.

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Laura Pizmoht

Salty Running


1. Run outside, preferably somewhere surrounded by natural beauty. Especially in our busy lives, spending that quiet time physically communing with nature can approach a spiritual experience and will keep you loving your running shoes.

2. Keep expectations reasonable. This means that you cannot expect every run to feel amazing or even every step of every run to feel the same as the one before it. Be open to what the run brings and go with the flow.

3. Remember the big picture. It's great to have race goals or even want to run your next run fast, but think about running in 10 years, 20 years, 30 years? Do you want to be thinking about running in your past, or still enjoying it? Keeping your eyes on the long term will help you better assess the risks and rewards of training and racing in the short-term, which can help you enjoy the sport for the long haul.

Laura Skladzinski

50 by 25


Here are two quick tips:

1. Set a goal. Find a race a few months away that sounds fun to you - whether it's a new distance, new location, or the chance to set a PR. Find an image to represent your goal (e.g., a photo of the destination, or the time you are hoping to beat) and put it somewhere that you'll see it frequently, like on the fridge, on your desk at work, or taped to the bathroom mirror, to serve as a reminder of what you're trying to do. Giving your training has a purpose in the form of an upcoming race helps to make all the miles worth it.

2. Set a schedule. Pick a race a few months away, then design a training plan for each week leading up to the race. When you don't have to make decisions about whether to run or how much to run each day, it's easier to just lace up your sneakers and get out there. Just make sure that you're not so rigid that you take all the fun out of it! I like to plan three days a week using a training plan, then do cross-training the other days, and give myself the flexibility to decide each day which workout I'll do.

Jesica D'Avanza



1. Run with a partner or group: Running with a friend or group is a sure-fire way to get you out the door and on the run, even when you may not feel like it. You're unlikely to bail on another runner(s) once you've made the commitment, and the joy that comes from the relationships built through running lasts far after your run or race is complete. Not sure where to find a running group? Ask your local running store and/or search for local running groups on Facebook. Most have groups with runners of different paces who can help with accountability while making new friends.

2. Set a goal and tell others about it: Giving your running purpose and holding yourself accountable can mean the difference between consistent training and missed workouts or excuses. Set a goal/sign up for a race and then tell your friends and family. Perhaps you even feel compelled to share it on social media for extra accountability. Then, use the motivation from encouraging loved ones to stick to it. Hiring a coach is also a great way to map a smart plan and stay accountable to reaching your goal.

3. Understand your "why": The ultimate running motivation should come from within. Why do you run? Why is it important to you? What is your purpose for running? Keep those answers at the forefront of your mind to stay focused on why you are training. There are a million things you can be doing with your time, so make your reason for running count. Perhaps it makes you feel empowered and strong. Maybe it helps you relieve stress or gives you your only "me time" during the day. Perhaps it is a way for you to honor someone you love. Whatever your reason, tap into that desire and meaning any time your motivation starts to wane.

Meredith Vogel

The Cookie Chrunicles


Motivation is driven by mindset. It’s all about mindset and working with your mindset. Some days are better than others but overall, you just have to want it.

You have to want to feel good about yourself and understand what it takes to make those feel good moments happen.

You have to want to make a change and you have to want to push yourself even when you would rather sit on the couch.

It takes time to find and build on this type of mindset and routine. It takes time to develop the habit to the point where you feel lost without it.

There's no quick fix. There’s no miracle workout plan or diet regime that's going to magically make you a fast runner or have you dropping the pounds you want to drop without putting in the work. You can't expect it to happen in one day or one week but over time, it will happen if you make running and your workout routine a priority.

I also realize that no one can run for me. If I want to exercise, I have to make it happen for myself.

Running is not always easy. Some days I can feel great, get outside to run and feel awful. Some days I can feel awful, get outside to run and feel great.

Not every run or workout will be amazing but the feeling when I finish is always better than when I start.

Running is a priority for me and it's important to have my own priorities.

I don't run to burn calories and I don't care that much about races but I do run to stay healthy, balanced and in shape.

Debbie Woodruff

Coach Debbie Runs


My three suggestions for keeping your running motivation:

1. Keep some variation in your running routine. Going out and doing the same distance on the same route at the same speed will bore any runner eventually. Try different routes, vary your running distance, try some hill training, run on trails occasionally, and add in some speed work once in a while. You get the idea. Another way to add variety is to cross train. Try some strength training (important for running in any event), take a bike ride, go for a hike, head to the swimming pool. Variety is the spice of running life!

2. Sign up for a race. This mostly works if you have never really raced or haven't in a long time. Have a race to train for is a great way to add some challenging fun and motivation to your running life. Make sure to find a good training plan (or hire a coach), then follow it to the best of your ability.

3. If you're the type who can get too caught up in numbers, time, and pace, try an occasional naked run! By naked I mean run without that ubiquitous GPS. As useful as they are, trying to push all the time can really lead to burn out. Running without a watch can help you get back to just enjoying the moment. That's where most of us started and it feels great to go back once in a while.

Tricia Vaughn



My 3 best tips for maintaining running motivation are:

1. Have a good reason to run.
2. Always have a race or event on the calendar.
3. Never do the same thing. Change up the intensity, route or distance and do it often.

Antoinette Church

Running, Loving Living


1. Go slow: most people either start out running too fast or training too fast and that then they feel like it's too hard, which inevitably leaves them unmotivated. Take it slow. Focus on time running rather than pace.

2. Have a goal. A goal race whether a 5k or a marathon is a great motivator to get out there and run. So find a race and go for it.

3. Do it for you. Don't run because someone else said it was great. Do it for you! Get out there because you want to and honestly if you don't, find something else that you love.

Kate B

SoCal Runner Gal


1. Find your tribe. Whether it's an online group or an in-person running group, finding your people is key for accountability and motivation.

2. Follow inspiring people on social media. Sometimes social media can be a time suck, but it can also be incredibly motivating. Seeing sweaty selfies and gorgeous running shots can be just the kick in the butt you need to get out the door.

3. Enjoy an off-season. Training for races is great, but it can eventually lead to burn out. In your "off season," try new things until that eagerness and excitement for running returns. Works like a charm.

Carly Pizzani

Fine Fit Day


There have definitely been times when I’ve lost my running mojo completely.

When it’s happened, I’ve taken a break from running - just long enough so I miss it again. Then, when I get the itch to run again, I re-evaluate what brings me joy in running.

At different times in my life, I’ve been happiest training for a big goal, running for stress relief, running with friends for fun, or enjoying being in nature.

I think it’s important to recognize that your underlying motivation to run can change depending on what’s happening in your life, and it’s okay to change your running habits to follow that joy.

Mindy Bobe

Road Runner Girl


1. Make it a part of your routine. The first thing I do in the mornings is go for my run. It’s part of my daily routine and I couldn’t imagine starting my day without it. Just like I would schedule an appointment for something…my run appointment is every morning when I wake up!

2. Set a goal. My goal is to run at least one mile every day. Some days I run more…but I always reach my goal of at least one mile. That motivates me.

3. Change up your route. New scenery always helps me enjoy the run more!

Jill Merkel



My 3 best tips to maintain running motivation are:

1) Sign up for a race! Signing up for a race means you have a goal in mind you are trying to hit. This can provide motivation to get out the door and get a run in when you don't feel like it. If you are like me, Type A personality, making sure to check off each workout on a training plan is essential.

2) Find a running buddy or group. Having accountability for a run can provide extra motivation to lace up and head out the door. If someone is waiting for you, you don't want to leave them hanging!

3) Find what you enjoy the most - do you like to run outside, run on trails, explore new areas, run on the treadmill, catch up on podcasts while running, etc. Identifying what you ENJOY doing can provide extra motivation to keep going even on days you don't feel like it. However, I would like to add there's a difference between lacking motivation and your body needing an actual rest period. Listen to your body and take time off if you are feeling extra fatigued, sick, or if something is starting to hurt.

Carlee McDot

Carlee McDot. Be The Change


1. Have a specific goal you are working towards (not general ideas like "I want to run faster" or "I want to be healthier", but have specific benchmarks {i.e. specific paces or healthy habits you are adding to your routine})

2. Put a race on your calendar (similar to having a goal, but paying money and registering for a race is always an extra nudge that helps get me out the door when I'd rather skip a workout).

3. Give back to the running community (whether it is volunteering at a race or helping a friend fall in love with the sport, looking outside yourself reminds you why runners rock and can get you jazzed up about your own running again)

Gabrielle Kotkov

Marathons and Macarons


Here are my top 3 tips to maintain running motivation:
- Run with friends! I am much less likely to skip a workout if I know a friend is counting on me to show up and will be there to keep me company.

- Change up your route to keep things interesting, to change up your elevation and routine, and to see new parts of town.

- End your run at an ice cream shop or pastry shop to reward yourself after your workout!"

Lea Genders

Running with Ollie


1. When you don't feel like working out, no matter what you have on your training schedule commit to at least 15 minutes of it. Often the hardest part is getting started. Once you get started chances are you'll follow the plan as scheduled. If not and you really want to stop after 15 minutes then at least you got in a 15-minute workout. It's still better than nothing and I guarantee it won't happen very often!

2. To get and stay motivated to run join a social run club, a training group or find a training partner. Friends can make everything more fun and those miles will fly by. Even if we feel like missing a workout, we sometimes feel more obligated to others than we do ourselves.

3. Hire a coach! Running coaches are not just for school athletes and elite athletes. Recreational runners can benefit from the knowledge, accountability and encouragement from a running coach. Having a coach to check in with can elevate you to the next level.

Scott Dunlap

A Trail Runner's Blog


1. Always have a race on the calendar. You race goal doesn’t always have to be a personal best – it can be a new distance or surface, supporting a friend, or just to have fun and experience a new town. No matter what the goal, having a race committed helps you remember why you are running today.

2. Treat yourself to some new gear. Give yourself a gift for hitting a monthly goal, or buy some new goodies and “earn them” by putting in the miles. I treat myself to a massage every 500 miles…so worth it!

3. Join a social network like Strava, RunKeeper, or MapMyRun. My work schedule makes it tough for me to run with friends, but I’ve found using Strava is a great way to see what others are doing and watch my mileage and vertical feet go up with each run. It’s always nice to get kudos too!

Shannon Chenoweth

The Girl's Got Sole


Maintaining running motivation can be difficult with family, work, and just life in general.
But, I've found that the biggest way to keep motivated and heading out the door is to always have a goal race you are training for. If you don't have something on the race calendar, it's way too easy to shrug off a run when you are too tired or busy.

Second, have a buddy or group that is counting on you. If you have someone expecting you to be there at 5 am for that run, you are less likely to roll back over when the alarm goes off.

And, lastly, very up your running routes to make them more interesting. If you are continuously using the same 3-mile route all the time, you will get bored quickly. Something new always makes it more fun.

Kellen McAvoy

A Cup of Kellen


My 3 Best Tips to Maintain Running Motivation:

1. Remember your "WHY" and repeat it often. Training for any race requires physical and mental strength. It can be easy to get lost in the everyday training plan and lose sight of why you started running in the first place. Write down what you love about running, how it makes you feel, and your goals. When you're starting to lose motivation, go back and re-read your "why".

2. Schedule run dates. Find running friends and schedule runs together! It helps to have a partner and someone who can hold you accountable. Plus, it also makes the time go by faster when you can catch up with a friend while squeezing in a run.

3. Take breaks from running. This may seem contradictory, but if you're losing motivation to run, it can often help to take a break, switch up your workout, or try a new class. If I'm feeling unmotivated, I usually take a spin class, go on a hike, or let my body fully rest so I'm excited to get back on the pavement.

Kathryn Thayer

From Dancing to Running


1. Focus on the big picture. It might be training for a goal race, losing weight, gaining strength, the list of possibilities is endless.

2. Break down your big goal with smaller, milestone goals. I have five big goals for 2017, but each month set smaller goals and focus on reaching those instead of just the bigger, more intimidating goals.

3. Remember that you won't run your faster pace and complete your best run every day. Everybody has bad days, but it’s pushing through and overcoming those difficult runs that will make you a stronger runner."

Steffany Rubel

Run Steff Run


1. Join a running group - if you have a weekly running meeting with a friend or group of people, you will probably make time to run. If you make running a social aspect and not just something you "have to do" it takes on a whole new meaning.

2. Buy something new - I don't know about you, but when I need an extra bit of motivation I buy a new piece of running clothes. Either a pair of socks or a sports bra. I will want to try them out as soon as possible!

3. Sign up for a race - if I spend money on something, I'm going to do it. Signing up for a race and having a deadline of when things have to be done is a huge motivator for me.

Mary Beth Jackson

Tutus and Tennies


Summer time is a hard time for runners to stay motivated. It is hot and the water is cool and inviting!
My first tip for maintaining my running motivation is to be realistic. It is hot, so you have to slow down. It is just natural. Your pace may be a little off but I guarantee when the temps cool back off you will fly!

I also made a new running playlist to jam out to during the summer. Fun music can really help those sweaty miles go by faster!

Lastly, a couple of new tank tops are a must! There are a lot of fun companies out there right now making some great running tees. I am currently loving the bamboo technology from Raw Threads. The shirts are cute, light, naturally odor resistant and have a UPF50 rating! High five to summer and run on!

Maggie Wolff

Mag Mile Runner


1. Find a group or club to run with so running becomes a social event and not just work, also you'll have a set time on your calendar to run.

2. Sign up for a race so you have a goal to work toward and can put more structure to your training.

3. Constantly remind yourself of how far you've come - review your accomplishments, improvements, look at your race medals, race photos, etc.

Tom Denniss

Tom's Next Step


My three best tips for maintaining running motivation are:

1. Variety - run different courses, attempt different types of races, and vary the daily distances.

2. Have at least one easy month each year where you do nothing but short slow runs - you'll be raring to get back to serious training after an easy month.

3. Plan for and do a journey run at some stage - for example, take three weeks to run, say, 1000 km from one major city to another. It's a great way to enjoy your running.

Steve Speirs

Run Bulldog Run


1. Get Social - No, not “likes” on Instagram. I'm talking about a real positive social interaction with other runners. It would help even more if they had similar goals, backgrounds and challenges.

This will really help with motivation and provide ideas to get the most out of your training.

2. Have Fun – Unless you're an elite athlete getting paid to train, training should be about having fun. If I’m not, what’s the point? Sure, you can find fun in battling through tough workouts. Likewise, overcoming bad weather and finishing that run you didn't think you would is rewarding. But, generally speaking, running should be about fun......I know I love it.

3. Set Goals – I don't know about you, but I’m definitely a goal-oriented runner. I need both short-term and long-term goals to keep me motivated. The goal can be getting out for a run 3 times per week, or as challenging as signing up for your first 100 Miler.

However, I much prefer having something to work towards and set my sights on.

Find more tips in my What's Your Secret? blog post.

Kevin Leathers

Can't Stop Endurance


1. Motivation can be fleeting. Develop the discipline to get the work done even when you are not motivated!

2. Remind yourself where you want to be in 3 months/ 6 months. Then regularly assess if you are doing the things you need to do each day to get to that goal. This can help us focus on the daily tasks that add up over time and help us reach our goals.

3. The temporary pleasure/ relief/ we get when we sleep in or skip a workout pales in comparison to the satisfaction derived from getting the workout done. The ensuing regret of skipping a workout can haunt you all day long!

Sarah Fry

Dreaming Of Footpaths


1. Book an event! Nothing gets me motivated more than having a good reason to train! It gives me a reason to get out and run, means I tailor my sessions to suit the event and it’s a good chance to test my fitness against the clock!

2. Get yourself a really good playlist! Put some power ballads on there, get some really good tunes going and give yourself a great playlist to look forward to when you’re pounding out the miles!

3. Get a running buddy! You can’t duck out of a session if you’ve got a friend relying on you! Plus the miles go past a LOT quicker when you’ve got someone to chat to!"




1. Keep a race on your calendar to motivate you to train year round.

2. Schedule early morning (or tough) runs with a friend so you are less likely to push it off for "later".

3. Know that there is only one person who can help you accomplish your goals. And that's you. Learn to be your own best friend. Your own cheerleader. And the only person you can count on when things get tough. Train yourself for life & success & the motivation will come from within.

Allen Leigh

Old man running


I don't do a lot of racing, so my goals are mostly in other aspects of running.
Racing goals wouldn't be achieved for several months, and I need goals for each run. So, I focus on short-term goals, things I can accomplish this week or next week.

I mainly run because I enjoy running. This enjoyment has kept me running for over 40 years. I enjoy seeing the wildlife along the Jordan River in Utah where I run. I enjoy seeing construction on new houses and fences. I enjoy seeing small children trying to keep up with their parent.

I enjoy having the strong body that comes from running. I'm nearing my 82nd birthday, and I'm proud to be still running.

I have a page in my training site on motivation that gives more details how I'm motivated to run.

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Beth Brombosz

Sublimely Fit


Here's what I would recommend:

1) Sign up for a race. Spending your hard-earned money on something that requires you to train can be a great motivator.

2) Find a running buddy. Knowing that your buddy is waiting for you can be the motivation you need to get out of bed or out of the house.

3) Have a goal. Whether you're working on increasing your fitness, upping your distance, or getting faster, having a goal to work toward can really help with motivation. When you start to see progress, you'll want to stick with it!

Sara K. Larsen

Coach Sara


Here's a few quick things that keep me and my runners motivated:
1) Set a goal. Signing up for a race and having a goal in mind can definitely keep you motivated. Paying for the race and letting others know you signed up will keep you accountable.

2) Find a buddy. You will be a lot less likely to cancel your run if your friend is waiting for you. Running can be very isolating, so find a friend and the miles will fly by while you chat.

3) Think about how great you will feel after you complete the run. You might not feel like going now, and the hardest part is always getting out the door, but you'll feel like a million bucks when you finish.

Sally Stilwell

Sweat Out the Small Stuff


1. Sign up for races quarterly so you have a schedule to follow most weeks. Or join an organized running group online or in person for that motivation boost.

2. Think back to a time you really wanted to run and couldn't (injury, family or work commitments etc.) Then remind yourself how lucky you are that you "get to run". That will help get you motivated.

3. New sneakers or other running gear is always a favorite motivator for me!"

Anupriya Kapur

Mom On The Run


1) Set goals - Set a realistic target for yourself and sign for a good running event.

2) Running buddies - There are loads of runners and running groups out there. Start joining them at least a week for a run and the conversations and the bond you will form, is going to go a long way in keeping you motivated.

3) I'm not sure if it will work for everyone but I have always visualized a certain "Me" that I'm working on. That vision pushes me to lace up my shoes for every run.


The Girl That Runs


1. Run with friends and keep one another accountable i.e. you will be more likely to get out of bed and run if you know someone is waiting for you!

2. Join a gym or a running club where there are regular activities to keep you motivated.

3. Enter a race to give yourself a goal to work towards - always a good one for motivation."

Kassandra French

The Lone Runner


1. Sign up for a race. There is nothing quite as motivating as training for a race! A race on the calendar will pull you out of bed when it's 8 degrees and snowing outside or when it's 88 degrees and steamy humid!! So, sign up!!

2. Get a coach. A running coach will not only craft a plan that will get you to your race, but your coach will hold you accountable day in/day out. A good coach won't let you miss a day of running without checking in on where your head is at! Most importantly, a coach will assess your current level of fitness to help you create realistic goals for yourself and will give you the tools (training plan, training paces, discussion on nutrition/hydration) to get you there successfully.

3. Change your FB feed to RUNNING! My Facebook feed is a hodgepodge of running related topics: I follow Runners World, local road races, Brooks, Saucony, New Balance, local gyms that post weekly motivation tips or go-to strength training workouts and even a large community of running moms in South Shore Boston. When I open my FB account I am excited and inspired by all of the running events, running gear and running friends I am surrounded by. 🙂

4. Strava- Ok so I know you asked for 3, but I remembered a 4th. And this 4th is my personal #1 motivator. I upload all of my runs to; it's somewhat like a Facebook feed, but with your workouts instead of pictures. I follow other local runners and they follow me. We name our runs, track our progress and virtually cheer each other on. Strava and my Strava people (many of whom I haven't met) holds me accountable!! Because if it's not on Strava, then it didn't happen!! MUHAHAHAHAHA!"

Laura Cope


1. Make it beautiful: Whether you run with beautiful scenery, wonderful friends, or listen to uplifting and inspiring words or music, make it a fulfilling experience that takes you away from the actual one foot in front of the other. Focusing on length, time, weight loss, whatever it is--- will never be as meaningful as infusing meaning into every step you take.

2. Take the Path of Least Resistance: No I'm not referring to the actual path you run, but I am saying make it as easy as possible for yourself to get out there. Sleep in your running clothes, lay out everything you will need the night before, make/plan your breakfast ahead of time. A little bit of planning goes a long way and will ensure a greater likelihood of actually getting out there.

3. Focus on the Blessings: You are blessed to be able to run--- to move your body, to sweat, increase your heart rate, breathe--- do you realize it? Enjoy it! Relish in the fact that you are able to do this amazing thing with your body! It doesn't matter how fast or slow, or how far, how you look. You are running! Your body is moving and you are so blessed to have a body that can RUN!!!"

Nicole Decker



My first tip is to refresh your music or podcast. This always re-energizes me for an extra push.

Second would be to treat yourself to a new workout tank or capris. If you look good you will feel good.

Third would be to change it up. Take your normal run off the treadmill or your normal neighborhood path to a new location. Make a new challenge such as time yourself every 30 seconds or a minute to go a few seconds faster. Take it to the track and go backward for half a lap or do stadiums. Make your own boot-camp style workout at the track and have a friend join you. Work in a short run in between exercises for cardio. Shape and Self-magazines have great pull out exercises for motivation such as Spiderman Pushups or Plank Challenge.

Wrapping It Up - Finish Line

As hard as running is in the mornings, we all know how good it feels after we finish. That feeling euphoria is about as addictive as they come.

I guarantee, if you follow these tips above you will find that extra motivation to get you going. As you know, once you make that first stride, there's nothing else like it.

Next time you are struggling in the mornings, remember these tips.

Let me know what your top running motivation tips are by leaving a comment below.

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