Motivate Yourself to Run Regularly

Whether you have just started running or you're an experienced runner, there will be times when you lack the motivation to get out there and exercise, despite the benefits it brings. This article suggests a number of ways to bring back the enthusiasm, to ease into it, and to ensure that you stay motivated to run on a regular basis.

Steps

For Beginners

  1. Begin slowly. Most beginners try to go too long or too hard; this is a mistake. You end up getting too sore (some soreness is normal at the beginning of any new activity) or worse, injured.
  2. If you’re out of shape, and especially if you’re pretty overweight (20-plus pounds or more), start by walking 20-30 minutes, a few times a week. After a few weeks of this, start doing some faster walking intervals — quick walking for a minute or two, alternated with slower walking.
  3. If you feel you’re ready for running now, or if you’ve done the above walking routine for at least a month and are ready to incorporate running, start with run-walking. That’s warming up with walking for 5-10 minutes, then jogging for a minute or so, alternating with walking rest periods.
  4. If you think you can run without the walking, do it for short periods at first — 10 minutes, then 12, then 15, and so on. Add some time every 2-3 runs, but don’t be too quick to add the distance. And don’t add faster paced running in yet.
  5. Remember that the key principle is this: your body will adapt if you give it time. Start slowly, let your body adapt to that, then gradually gradually add time. Later, when you’re used to running (after a couple of months), you can add intensity.
  6. Accept that you’ll be tempted to ignore this advice and be more ambitious. But don't ignore it; you’ll have a much better experience with running for following it.

Staying motivated

  1. Get a running partner. Find someone who is a wonderful person to have a conversation with so that you can really look forward to your runs together. It helps to find someone who is reliable too, and that you make sure to wake yourself up and head out the door on time to meet them; you don’t stand your running partner up in the dark! Find someone to meet up with, and you will rarely miss a run.
  2. Make a rule: Just lace up your shoes and get out the door. That’s all you have to do. The secret is – you’ll run once you get out the door. You don’t have to run long, but as long as you run a little, you’ll continue to build up the habit.
  3. Focus on the enjoyment of it. Don’t focus on how hard it is, or you’ll never keep doing it. Think about the beauty in the surroundings as you run. Enjoy the quiet and solitude, or the conversation if you have a running partner. Use it for contemplation, for stress relief, for release.

Strength training

  1. Don't just run. Also do strength training.
  2. Run 3-4 times a week. Don't ever miss to do stretching for 15 minutes after run.
  3. On the alternate day, do strength training. This is essential for building up your leg and mid section muscles. Something like the following is useful to try:
    • One leg squat
    • One leg balance
    • Stretching
    • Glutes building exercise
    • Focus on the calves and quads
    • Core exercise.
  4. Take breaks too. And reward yourself for reaching milestones. Strength training added in will make your running experience better day by day.



Tips

  • Update your playlist with songs that motivate you. If you know you start to get tired about 15 minutes into your workout, make sure you have a 'power' song scheduled at about this time to lift up your spirits and keep you smiling.
  • Or, if you like, try starting out slowly, as described above, and get a partner who you enjoy spending some time with. Running is very enjoyable if you don’t overdo it at first, and if you can have a great conversation while doing it.
  • If you really hate it, don’t do it. Instead, find an activity you really enjoy, like cycling or swimming or yoga or hiking or tennis or whatever suits you.
  • Get a heart rate monitor that shows you your progress. You will soon become addicted to it. It also reminds you that even though you feel it, you are not going to die.
  • Try walking different durations everyday. Start off with a 20 minute walk the first day. Try a 30 minute walk the following day and continue making progress like that. This way you will find it much easier.

Things You'll Need

  • Quality running shoes
  • Breathable clothing
  • MP3 player (optional)
  • Buddy
  • Regular routine

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Sources and Citations

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