How can you maintain motivation for the long run? Not only for a literal long run, but for the metaphorical “long run” of life. When it comes to fitness, some people naturally enjoy it more than others. Why is that? We know that even a little bit goes a long way, but it can be difficult to find the motivation to start and maintain a fitness routine if it doesn’t come naturally to you.
Last week I shared a post on Instagram talking about my days of running the 400 meter race in track. I was 16, I didn’t like running, and I only joined the team to stay in shape for field hockey and to socialize with friends. Fast forward 20 years and now I run long distances for fun at ridiculously early hours of the morning. How did I get from point A to point B? Will I continue to love running and working out, or is it possible that down the road I may lack motivation once again?
I think there are a few key factors that play into fitness motivation: enjoyment, purpose, and accessibility. Let’s talk through each of these factors.
Enjoyment helps you stay motivated for the long run
It makes sense that you will want to do an activity you enjoy, right? Sometimes we need to give things a try before assuming we don’t like them. Back in high school, I didn’t like running because the way I was doing it was not enjoyable to me. I didn’t like the 400 meter race because I felt like there was so much pressure. It was such a short time to be running that I never enjoyed the process. The entire race you are are pushing yourself 100% and it’s just painful. I didn’t do particularly well so I wasn’t getting positive reinforcement from the outcome of my race either.
In college I gave running a try again, but this time I tried to make it more enjoyable for myself. I would run outside at my own pace, for however long I wanted to run for. I brought music to listen to or I ran with friends. Sometimes I would run on the treadmill at the gym and watch tv. I started to find that running wasn’t so bad when I could do it MY way.
Purpose keeps you working towards your goals
Another key factor to staying motivated is having a purpose. Sometimes enjoyment is enough, but often times we need to have a purpose to why we do something. I really lacked purpose to running back in high school. In college, I knew I needed to do some sort of physical activity to balance out my not-so-healthy eating and drinking habits. Running was so effective and it was nice to not have to always rely on a gym to get in a workout.
As I finished college and entered the “real world” I knew that I needed to eventually create a healthier lifestyle. While I wasn’t about to give up drinking completely or go on a crazy diet, I did try to reign myself in a bit. Going along with that, I wanted to make fitness a habit that would last.
I actually remember that I truly jump-started my fitness habit during my senior year of college. I had sort of been on and off with working out and I hated how I felt when I went weeks without working out. So after my 21st birthday I committed to exercising for at least 20 minutes every day. Ever since then (over 15 years ago) I haven’t gone more than a few days without doing some sort of workout (not counting when I’ve been injured or recovering from my c-section). My purpose back then was to not feel terrible, and it worked. The habit stuck and grew into something I love.
Accessibility makes it easier to start and continue working towards your goals
In order to do something regularly, you need to have access to whatever it is you need. For running, this includes a place to run, some running shoes, and comfortable clothes. It can be pretty simple. If you are dedicated to another kind of workout then you need to make sure that you have access to whatever you need for that. (A gym, equipment, etc.)
This also includes the time to do your activity of choice. A run doesn’t take much time at all. If you go to a gym then you need to factor in the time to get there. People who cycle sometimes like to go out for longer rides, so that may take more time. Do you have childcare (if needed) to do the workout of your choice, or can your kids be there with you?
These are just some things that may come into play when you are finding motivation for your workout. When things are easily accessible, you are more likely to make them a part of your daily routine. Lately running has been very accessible for me which is why I think I’ve been running more than usual. As I’ve been working from home I’ve had more flexibility to get in my runs, especially when I bring my son in the jogging stroller. It also helps that it’s summer, so generally I can run outside on most days.
How can you get motivated to start working out?
For many of you I am preaching to the choir. You probably have your own fitness journey that maybe has been similar to mine in some ways. What we probably all have in common was that there was something that got us started. Maybe it was training for a race, or a goal to lose weight, or a health concern you wanted to address.
For anyone reading this who may be looking for motivation, I think it’s really important to find intrinsic motivation. What is something that will inspire you to work towards a fitness goal or to create a healthy habit?
How do we maintain motivation for the long run?
There are a few things that I think can be helpful in staying motivated for the long run, but this will differ for everyone. Some people always need a new goal or challenge to work towards. Others thrive off of routine, so if you make fitness a part of your day you are more likely to keep up with it. Some people like a no-pressure approach; just go through the motions and get it done without thinking much about it.
Consider your personality and lifestyle and what has worked for you in the past. Then make sure that your fitness activity of choice is enjoyable, accessible, and that you have a clear purpose. Taking some time to self-reflect on all of this every once in awhile can be really helpful.
You may also like:
How I Stayed Consistent with Fitness for 15 Years
Develop Your Fitness Routine to Stay Consistent and Motivated
The Magic of the Long Run
Where did my Motivation go?
What helped you to start exercising initially?
What has helped you to stay motivated for the long run?
What do you struggle with when it comes to fitness motivation?
Very good points, Lisa!
You are right, “accessibility” is a very important factor for many people.
I used to be in a rowing club, but there were so many obstacles: you needed good weather, a fellow rower, a boat and time. With running, you just put on your shoes and your off! So easy.
My purpose was and is very similar to yours: not to feel terrible! 😉
It’s such a simple purpose, but it really can be so motivating! Once i realized how much better I felt when I worked out I knew I had to stick with it.
Great post Lisa! For intrinsic motivation, it took me long to find that. So I started by ensuring I had some extrinsic motivation – as in a race, or a running group I had to meet, or anything that I felt “forced”. I knew this was what I wanted, but I also knew I didn’t have enough strength for that to be my only reason. So by using extrinsic motivation for quite some time, I was soon able to motivate myself internally.
Its great to start with extrinsic motivation to get you going! I do think finding that intrinsic motivational eventually is helpful to make it something that lasts. Glad you were able to get to that point!
It’s like I said a couple of weeks ago–if it’s not fun, why do it? Yes, running is hard, but you nailed it when you said you enjoyed it doing it ‘your way’. I think it’s important to find a way to make it enjoyable. Without races to train for, it’s definitely become more of a challenge for most runners. Right now, I’m grateful for running–when I’m running, I can feel like things around us are going to be ok.
There’s no way any of us would be able to put this much time and effort into running long-term if we didn’t enjoy it! I totally agree about running making it feel like everything will be ok.
I agree with you that to sustain an exercise it has to be enjoyable otherwise it’s a chore. There are so many fitness options out there and we just have to find the one that we really enjoy and want to keep up. I used to force myself to do certain runs or workouts because “I had to” and that is an easy way to burn out.
Exactly! I remember the days I used to use the elliptical and I really hated it. I’m so glad to have running which I enjoy and can do anywhere!
Like you, I hated running for so much of my youth (and early adulthood) because I thought “running” meant running fast…and I was not fast. I don’t get an endorphin rush from pushing myself to run as fast as possible; but I do get a lot of satisfaction in running far. I have gotten a little faster in recent years, and I can’t deny that’s been an exciting journey, but I know that “speed” is not gonna be there forever. I’m okay with that because I learned to love running long before there was any kind of speed involved LOL
When I was younger I don’t think I understood that by training you could learn to run at a comfortable pace for a long period of time. 30 minutes of running sounded like torture back then!
It is hard to stay motivated but you have to find what makes you do it and do you own way.
I am just running and walking, taking pictures and that is enjoyable. Everyday I look at my pace and see how slow it, I want to stop running so I just try not to ever look right now.
For my long runs, I try to find a friend and run intervals with them . No matter how slow they are running, it works. I can do 10 miles or more. Solo a different story.
It’s great that you found what works for you right now! There’s no reason to worry about pace especially if it frustrates you.
How I feel when I run and lift regularly is a huge motivator. I feel mentally and physically much better when I am consistently active!
Yes, exactly! I’m so glad I realized how much better I feel when I work out regularly. That has been a huge motivator for me as well over the years.
This is a great post, Lisa! I came to exercise — and running, very eventually (I started in my mid 40s) — to lose weight. Not gonna lie. But that’s not what keeps me exercising (although just a teeny, tiny bit it is — still, can’t outrun a bad diet).
Know your purpose? That’s the secret! Having a front row seat to the way my parents aged — that has always been my driving force. It wasn’t pretty. It didn’t have to be as bad as it was. Things happen in life, I realize that, but I’m going to do my part to live as healthy as I can.
I’m glad you found your way eventually! It’s unfortunate you had to see your parents like that but the silver lining is that you can learn from it and live a healthy lifestyle now!
I checkled when I saw your post on IG because I felt the same way when I was in high school. As I commented, back then a 400 meter was a “long distance” run. I would have never guessed back then that I would ever voluntarily run the distances I run now!
I so agree with you that each person really needs to figure out what their motivation is…what’s their why. Also important to appreciate that your why will evolve over time.
I really felt like the 400 was SO far back then! It’s crazy how now that is one of the shortest speed intervals that I run.
Great advice! I started working out a long time ago when I quit smoking and started putting on weight. That workout quickly became running because I loved the challenge and it turned out I was pretty good at it. Now it’s such a part of my normal like I can’t imagine not doing it.
The key really is to make it a part of your routine! I love that running is such an efficient way to exercise.
Two things that help motivate me: 1. running with a friend. Because then I feel like a jerk if I bail. And 2. running on high traffic days. I know, it’s weird… but if there are cars out and I’m being mentally challenged to pay attention, I usually fare better than if I were left to my own devices. Now… having said that, I usually need little motivation to run trails because it’s so much more peaceful overall. 🙂
Interesting! Its good that you’ve figured out what motivates you! I bet there’s a huge difference between running in areas with a lot of traffic and on the quiet trails.
I do seeing running as a long term thing. When I started working out, it was truly only to lose and then maintain weight. Then it became something that I did to feel good. Now it’s about achieving my physical potential.
When I was in my early 30’s I tried a radical experiment: I stopped working out entirely! At first it was great, but I noticed that I had a lot of fatigue and a lot of aches and pains. I felt SO OLD. I stuck with my “no fitness” routine for about two months and then got myself to the gym and never looked back.
Oh that’s interesting! I would imagine that I would feel pretty terrible if I stopped working out. I don’t even like how I feel on one rest day a week 🙂
I definitely find that having a purpose helps me to stay motivated. Currently with no races on deck I am finding it harder to get out there for those longer runs.
I think many of us are experiencing that right now. That’s why its good to have some other, internal purpose for running. Over the past few years I haven’t raced much so I’ve gotten kind of used to motivating myself in other ways.
I feel like running is the most accessible fitness activity, especially right now with most gyms being closed. Having a race goal helps to keep me motivated but with all of those being cancelled I’m lucky to have a dog that always wants to run.
You are so right that its the easiest to access right now! All you need are shoes and a place to run. That’s great that your dog wants to run with you!
I am having trouble staying motivated for a long run now that I have no races on the schedule. I still like to do one run each week that is between 8 – 12 miles long. that way, if I feel like doing a half, I can do it with little additional training. the longer runs, though are tough to maintain.
And I started running to stay in shape for field hockey (my first love) too. About a million years ago! 🙂
Yay for another field hockey player! I also try to do a long run each week even without a race. I look forward to them throughout the week but then when the time comes to do it it can be tough to get out the door. I always feel good when its done though!
This is great. So many people have so many different motivators and I love seeing them. I started because I wanted to be healthy. I continue because I like myself better with fitness, and I want to set a good example for my son.
That’s great! Those are reasons that will keep you motivated for a long time.