There are times when we may feel less motivated than others, and for many runners that happens during the winter. Add on any stress, illnesses, etc. and many of us end up feeling worn down in general. While running can help us to get through some of these challenging times, it can also be difficult to stay motivated when there are so many factors making it less enjoyable. Let’s talk about how to stay motivated when you just don’t want to run.
How To Stay Motivated When You Just Don’t Want To Run
Lose the all or nothing mindset
Many runners feel like they need to keep up their regular running routine, or it doesn’t “count”. Do you ever miss a couple of runs and feel like the week was a failure? Try to shift your mindset to just doing what you can, when you can. One run a week is better than none. Running one mile is better than no miles.
Set small goals with your running
Even if you aren’t training for a race, you can still work towards goals. Maybe plan to run a time trial on your own, or just aim for a certain weekly mileage or number of workouts each week. Try setting small, short term goals that you can work on now.
Think about your long-term plan to help you stay motivated to run each day
Consider any bigger goals you have. Even if you aren’t ready to take them on ow, what do you eventually want to accomplish? Try to keep that in mind even when running is challenging.
Change things up when you aren’t feeling motivated
If you are not feeling motivated, it might be a good time to do something different. Instead of always running long distances, maybe focus on speed and shorter distances. Or try some cross-training or online fitness classes.
Focus on the positives to help you stay motivated to run
If we are constantly thinking about any negative things happening it just makes us feed bad in general. Our brain has a negativity bias, which means our brains our hardwired to remember negative experiences and forget positive ones. “The brain is like velcro for negative experiences but teflon for positive ones.”
Take a planned break from running
If you have been struggling to stay motivated to run for awhile, it might be a good idea to take a break. I recommend taking a planned break, which will help you to feel like you are in control of the situation. If you skip a bunch of runs, you may feel bad about it. But if you intentionally take a week or two off, you will know you are doing something that will help you long term and there will also be a planned day to return to running.
Get inspired to help with motivation
Read some books, check out some running blogs, follow some inspirational runners on Instagram…sometimes just hearing other people’s stories and knowing you’re not alone can give you a burst of inspiration.
You may also like: 25 Simple Running Motivational Tips to Get You Moving
Follow a plan to help you stay motivated to run
Even if you’re not training for a race, come up with a plan which may help you stay motivated. Sign up for a virtual race or pick a date for a timed trial. If you picked a goal to work towards, having a plan to achieve your goal can help you stay motivated.
Get support with your running
Find some other runners to connect with, even if it’s virtually. Or consider working with a running coach who can help you come up with a plan and provide you with support and encouragement. Having someone guide you can help with motivation to run.
Take it one day at a time
Try not to be hard on yourself if you aren’t motivated or if you haven’t accomplished your goals. Try to take things one day at a time and choose what will make you feel your best, physically and mentally, each day.
Need support with training but not ready to work with a coach? Check out my Race Preparation Guide for the 5k to the Marathon!
You may also like:
How Can You Maintain Motivation for the Long Run?
Tips for Overcoming a Running Slump
8 Reasons To Take a Break From Running
Have you been more or less motivated to keep running this year?
How do you stay motivated to run?
What has been the hardest part of running this year for you?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I love the idea of following a plan, Lisa.
Like you, I trained for and did a 5k time trial. It was so much fun and it kept me focused and busy.
I’m going to start working on a 10k after the ultra.
Congrats on your 5k, by the way!!! Awesome job.
The 10k is a great goal! I did a virtual 10k last fall but didn’t do as well as I would have liked. Maybe I should try again this spring!
It really is all about perspective. I’ve coached people who’ve done amazing things during the pandemic and others who’ve struggled so much. When my motivation wanes, I fall back on discipline and allow myself flexibility. Something is always better than nothing.
Totally! I feel like I’ve had such a good year of running, and part of that might have been because there has been no pressure. But I know other people do much better having races to work towards!
I believe it’s all about attitude. I’d have to agree that our brains are hard-wired to see the negative, and it really is easier to just see the bad and accept it. Myself, I desperately try to always see the positive, because I know it’s always there…and sometimes it’s a challenge to find it. I think it’s wise to acknowledge the bad, but it’s unhealthy to dwell on it.
You are always so great at focusing on the positive! I agree that the bad stuff needs to be acknowledged, but focusing on it too much will most likely just make us feel worse.
I felt like that at the beginning of lockdown when I abruptly lost all of my running group runs. I have noticed, for me, I am more motivated to run when running feels good. Usually, when I start to dread a run, it’s time for a planned break. I don’t want to dislike running and I like to keep my workouts fun
It’s so good to be aware of how you are feeling about running and to back off when you need a break! That will likely help you avoid burnout or other issues like injuries.
Yes it’s been a long year and it’s still not over.
Friends are the biggest motivator. You can run with others and still be safe – wear a buff and stay apart.
I don’t wear a watch – less stress and yes, the runs still count. I post the mileage on the blog and count them toward a yearly goal.
But I don’t keep track each week. Some weeks you don’t feel it. Others the weather sucks.
Races are my biggest motivator so that has been different.
But they will be back and are starting to be back…just with lots of restrictions to keep runners safe.
You are right about running with friends! I have always been a solo runner but some people really love that! And its nice to know that races are slowly starting to come back. Its still a little hard to plan with so many unknowns.
I love baby steps and having a positive mindset. As my brother once said, it takes as much energy to smile as it does to frown. 🙂
I do find motivation in the Winter hard. I hate the gray! I hate the cold! Oops, so much for the positivity, LOL! That’s why it’s normally my off season.
Even though there are some live races now, for me, personally, I am just not really enticed by all the race restrictions. Glad they’re there for the people who need it.
The hardest part of running this year (and last, probably, too) has just been feeling more tired than normal.
I like that saying about smiling! I don’t think I’m ready to sign up for any races either. I’m still not 100% confident about being in a race environment, even with restrictions. And I feel like unfortunately some races are still going to end up being canceled, postponed, or go virtual.
Love these tips. I think switching it up sometimes helps me to stay motivated. It helps to keep things fresh and interesting! Also, being part of a running community is really helpful!
Sometimes a little change can go a long way, especially if your runs just aren’t feeling great!
I’m unusual in that I never struggle with motivation (for running that is- not in other parts of my life!!) I think it’s because I’ve been injured so many times, every single day I’m able to run is like a gift from the universe. My husband does struggle sometimes, and one things he’s found helpful is your first point. Even if he doesn’t feel like running he’ll go out and just do a mile. That mindset shift really made a difference for him.
Even if I’m not feeling motivated I usually get out an run anyway, probably because at this point its just a habit. My husband struggles alot more too. I should try to get him to do the 1 mile thing!
The all-or-nothing mindset is a dangerous one! So often do I see it in runners….and sometimes catch it slipping into my thinking. For me, my motivation often ebbs and flows with the seasons, so I capitalize on that and typically do less mileage and intensity in winter (while still consistently running) and more in spring, summer, and fall.
That makes sense to plan your training around your level of motivation! I’ve start doing that too, especially without any races to train for. I intentionally took time off or cut back at the end of the summer when it was really hot, and in December when the weather wasn’t great and I had just finished running high (for me) mileage.
Honestly, I’m a fake it til you make it kind of person. There are times when I don’t want to get out of bed, don’t want to cook dinner, and don’t want to participate in the day, but I have to, so I do. Running works the same for me. There are times when it’s fulfilling, and times when it’s not, so I ride the wave, and just get it done.
It’s good that you know what works for you and can just go with that! I’m so used to running and working out, that alot of times I just do it out of routine, even if I’m not really feeling it.
My go to motivational question is “will I feel better if I run or if I spent an hour sitting on the couch?” Usually the answer is run, and if it’s “sit on the couch” I know there’s a reason so I don’t sweat it. I will say that lately I’ve been missing real races and it’s got me kind of sad.
That’s a great question to ask yourself! Now that it’s starting to warm up it feels weird to not having any race plans. Even the races that do happen will probably feel really weird!
I usually feel pretty motivated but if I’m just not feeling it I allow myself to run slower or shorter that the original plan. I feel successful because at least I got a run.
(I couldn’t help but think that thank good that childbirth is the exception to the rule of negativity bias. Otherwise, no one would have a second baby! 🙂 )
Haha so true! In the moment it may be a different story, but at least later on most people can forget the bad parts! I guess the same goes for running a marathon.
I did pretty good during the summer month, but without access to a treadmill, my winter running definitely took a hit… but you’re right, there’s nothing wrong with doing something different for a while to switch things up!
Totally! And hopefully as the weather starts to improve motivation will be easier to find!
Oh, I love that quote: “The brain is like velcro for negative experiences but teflon for positive ones.”
Right now, I’m highly motivated, because I’m working towards a goal. I find that goals really helps me to keep up my running routine. And having a coach also helps – you know that someone is watching you, ha!
Great tips! I tend to have an all-or-nothing attitude so I have to convince myself that it’s okay to run less than the scheduled distance or speed. Occasionally, anyway. 🙂
Sometimes when I feel like that, it is because I am overtraining and need a little break. Doing some cross training or taking a rest day usually helps
You just spoke to my very heart!
I have been struggling this week, and I actually bailed on my run on Wednesday. Of course, today’s run was fabulous, and I hate to think the two things are connected lol.
I am very much a “build a bridge and get over it” kind of person, and so I tend to ignore my need to rest or take a break. This should probably change.