8 Ways to Motivate Yourself to Run

Written by
Megan Harrington
Logging miles isn't always easy, but it is almost always worth it. With that in mind, we've brainstormed a few tricks to get you on your feet and out the door. The next time your motivation lags, try one of the following.
Just run a mile.
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Sometimes the idea of a run can be overwhelming. Whether you're tired or just too busy, committing to 30 minutes (or more) might seem unmanageable. The solution? Plan to run a single mile. Often, once you work up a sweat, you'll find the time and energy to run more. If not, cut yourself some slack. One mile is better than none!
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Your Next Race
Plan a destination run.
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Bored with your usual routine? Plan a run that involves an errand. It could be as simple as running to drop off mail at the nearest post office box—or, if you're feeling adventurous, plan a destination long run. Just make sure to arrange transportation for the way home!
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Your Next Race
Drink a cup of coffee (or tea).
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Whether it's 5 a.m. or 5 p.m., sometimes a little caffeine is all you need to get out the door. If you're hoping to run longer than a few miles, a light snack (e.g. a piece of toast with honey) might provide even more of an energy boost.
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Do a dynamic warm-up.
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If you've been sitting at a desk all day, your muscles and joints are probably feeling rather stiff. A dynamic warmup can help activate your muscles and increase range of motion. Some favorites include: walking lunges, leg swings, butt kicks and high knees.
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Tap into inspiration.
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Keep an ongoing list of media that inspires you. When you're feeling "blah," take a few minutes to read those blogs, books or articles. And if you've got a running rival, we recommend taking a peek at their online running log or latest race results. A little friendly competition can be a great way to get out the door!
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Your Next Race
Crank up some tunes.
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Some days, you just need some good old-fashioned music to get your blood flowing. If you're looking for inspiration, try Tom Petty's Running Down a Dream, Eminem's Lose Yourself, or Pearl Jam's Better Man.
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Your Next Race
Bribe yourself.
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This trick isn't fancy, but it works. Tell yourself you can have that post-run beer, but only if you finish your daily 3-miler. Or plan to reward yourself with a mani-pedi after your next long run. Alternatively, if you love a certain podcast or audio book, only allow yourself to listen to it while you run. You just might find yourself adding mileage to find out what happens next!
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If all else fails, remind yourself that you don't have to run, you get to run.
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Very few of us run for money or glory. It's something we do because it makes us feel good. You never know when injury or circumstances will put your running on pause, so try to enjoy the miles when you can.
Find:
Your Next Race
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Find:
Your Next Race