Staying motivated during training is a challenge for beginners and the most experienced runners alike.
For beginners, plowing through those early, tough runs when you feel slower than everyone around you is a tough proposition.
However, even experienced, elite runners have difficulty with staying motivated at times. When the schedule calls for an eighth-week at 100 plus miles in single degree temperatures, or you’re toiling for months without budging your personal bests, getting excited about training is like trying to get pumped up for another Monday at the office.
So, how do elite runners, ultra runners, and those who train extraordinarily hard power through those hours and days of training and racing when they’re not particularly motivated?
In this article, we’ll look at some of the mental tricks and strategies used by runners who spend hours on the roads and trails each day and teach you their secrets so you can stay motivated through the most difficult and monotonous weeks of your training. We also talked about this in our post about the 5 Most Common Mistakes Runners Make During Marathon Training.
Create systems so you don’t have to think about running
When you’re running 13 to 14 times per week for months on end, often for hours at a time, running can quickly consume your entire thought process. While this might be sustainable for a week or two, even the most dedicated runner will lose motivation when running becomes a constant chore.
Therefore, one of most effective secrets employed by elite runners is to implement systems so they don’t need to think about training. By creating an efficient system, they can eliminate most of thinking involved with training, which gets them out the door when they are less than inspired.
Creating an effective system for your lifestyle and specific motivational challenges can seem daunting. However, there is a step-by-step process that can help you create a foolproof system to power through those days you just don’t want to run.
The first step is to identify the specific areas and times that most often lead to you not wanting to get out for a run.
Think back to the last time you skipped a run and try and recall your “reasons” for missing the run or where you got hung up. For example, did you pull the covers up when the alarm went off because it was too cold or too early? Did you feel hungry and need to get a snack first?
Get as detailed as possible and cover any possible reason that keeps you from putting on your shoes.
Next, think about creative ways you can eliminate the above issues, distractions, or weak moments.
If you struggle with getting out of bed, consider putting your alarm in the next room, next to your running clothes, so you have to get up to turn it off.
Too cold to run? Buy a cheap ceramic heater and get the room you get dressed in nice and toasty so you’ll forget it’s cold outside. Organize or lay out your clothes so you don’t have to think about what to run in any given temperature.
Once you’ve developed creative solutions for the issues that challenge your motivation the most, keep drilling down to find places you can systematize to take the thinking out of running.
Before you know it, you’ll be a well oiled machine that’s out the door before your mind even realizes you’re running.
Don’t be afraid to have a little fun
When you’re training towards an important goal, like qualifying for Boston or running your first ultra, it’s easy to get so caught up with that goal and forget that running is supposed to be fun.
Personally, that happened to me when trying qualify for the Olympic Trials in 2008. Every run became an increasingly important workout or recovery run and soon just thinking about running became a chore. Not a fun way to train.
Don’t be afraid to make running fun again if you’re having a particularly uninspired day or week of training. Join a new running group, explore a new trail, buy a new running outfit, download a new app, go for a run without a pace, distance, or route in mind.
If you think about it, you can find a myriad of ways to have a little fun with your next run.
The real secret to training isn’t in any one workout or long run. Rather, it’s consistency that’s of critical importance.
As such, having an occasional fun day or week isn’t going to negatively impact your fitness or your ability to achieve your goals.
You’re still running and, more importantly, you’ll be happy. As 2:12 marathoner Trent Briney learned before his breakout Olympic Trials performance, the key to racing fast is being happy.
Strategically remind yourself of your goals
Being reminded of ambitious goals when the training gets difficult and monotonous can be that last ditch effort to get you out the door.
Therefore, if you’re struggling to stay motivated, try putting reminders of your goals in the situations and places that present the biggest barriers to your training.
For example, if you run after work, you can put your goal on the dashboard of your car. This way, when you start to talk yourself out of driving to the gym or come up with an excuse when you walk in the door, you see your goal staring you in the face and you can ask yourself: “how much do you want it today?” If that doesn’t get you motivated, you need a new goal.
This is a very simple way to keep your training on track if you’re a runner who is very motivated by your goals, but needs a little reminder or a nudge once in a while to keep yourself on target.
Just remember that every runner, even the fastest elites and most accomplished ultra runners, go through periods of uninspired training and need to be motivated. Instead of giving into the training doldrums next time, implement these three suggestions and watch as you plow through the lulls.
