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Guest blog by Genesis Gutierrez

However, the most common activity (and simplest) to achieve this desired lifestyle is running.  According to research, in the United States alone, almost 60 million people participated in running, jogging and trail running in 2017. The only tools you need to start are a pair of shoes and the motivation to run.

But, what happens when you don’t have that motivation? You may ask yourself “What’s the point?” I’m not sure that I want to get up at six a.m., strap on my sneakers, and pound pavement for miles around town just so that I can feel good about being more productive.

It’s not just about being productive. Running can be a great way to get in shape and lose weight, but finding motivation to run can be hard when you don’t feel like it. As a former collegiate cross-country runner, I can say running is a mental game, rather than physical.

Learning how to train your mind to complete your workout is more important than how physically in shape you are. The ultimate goal is to gain the self discipline to finish what you started.

I understand that this is easier said than done. In today’s world, people live very hectic lives with tons of responsibilities. The number of tasks that need to get done in a day can get very overwhelming, which often leads to inadequate rest. As a result, feelings of burnout, stress and loss of hope are very common. This leaves the one thing that matters most, last: your health. Instead of taking care of themselves, people turn to stress eating, laying on the couch watching Netflix all day and getting an inadequate amount of sleep.

How many times have you felt that way or have done that? It’s not uncommon, and it can happen at any age group—from young kids to middle-aged adults. There’s positive and negative days for everyone. However, the ones who will push through the negative days will be the ones who come out on top; coming out on top requires doing things you don’t feel like doing.

Therefore, finding motivation is one of the key factors for a successful running routine. Because honestly, the hard part is starting.

For those who feel like they could never get started or stick with the routine, here are 7 simple ways to find motivation to run, even when you don’t feel like it.

7 Ways To Find Motivation To Run When You Just Don’t Want To

1: Setting small goals

It doesn’t matter if you are running for a certain time period or distance. Small goals are easier to reach and will provide motivation to run if you have a routine planned.

When you set small goals, you don’t feel as overwhelmed. Think of it as climbing a mountain. When you focus solely on reaching its peak, you’re never going to feel you’re advancing. 

This method is perfect for those who have no motivation to start a running routine at all because they feel like there would be no point in starting something that won’t last because the goal seems TOO out of reach. But when you break your climb up into smaller chunks, it’s not as overwhelming.

How do you set these small goals?

Start by tracking how much you do each day (whether it’s time or distance) and slowly increase it.

Sure, competing in a marathon seems like an impossible task for someone who has never even ran a mile before. However, if you set your goals by a quarter or half miles, your goals seem easier to achieve. Small, little goals lead to the bigger steps into what you want to achieve.

My personal way of doing this is through the Couch to 5K App. It’s a great app for beginners because it starts out for anyone with 0 experience to running your first ever 5k.

2: Stop overthinking it

Research what you can get out of it, instead of focusing on how hard it is. For example, instead of thinking about how running gives you shin splints, foot problems and legs so sore you need ice baths, think about how running can improve your cardiovascular health and improve your quality of life. Focus on the positive things rather than the bad.

Finding motivation to run starts with “Why?” Write a list of your whys and you’ll notice how much easier it will be.

Instead of looking at the glass half empty, look at it half full. If you want to achieve your goals, learn how to change your perspective. When we want motivation for running or any other life goal, it will not come just because we’re ready for it. The key is to establish a game plan of what you’re going to do, and keep doing it until you achieve it.

3: Become part of an online community

Find motivation to run by receiving social media feedback, especially those who have been successful in the past can help you with achieving your goals. Online communities are a great way to find motivation because you can be transparent with your struggles and not feel bad.

You will have other people encouraging you and being there for support when things get rough or busy in life. It’s important to surround yourself with others who want the same thing as you, so that everyone can push each other to better themselves.

Even by finding one person to look up to who's doing what you want to do, it’s enough for you to visualize what they are doing so that you can get a feel of the steps you need to achieve the time/distance you desire.

4: Find a running partner that can tag along

If the online world becomes too overwhelming, find someone with similar goals as you and run with them. If you have a partner who's going through the same struggles you’re having, you can motivate each other even when motivation is dwindled down.

You can coordinate times and sign up for races that you both can participate in. More importantly, it helps to keep yourself accountable for the things you aren’t doing solo. If you’re feeling a bit lazy and don’t want to go for the run, it’s motivation in itself when you know someone is waiting for your text/call.

5: Change up your Playlist

If you’re one of those runners that need to be listening to something while running, try changing up your playlist. 

Alternate between different genres, or even just focus on one genre. I personally like to alternate between Pop and Rock so that the motivation lasts longer without me getting bored with listening to the same thing.

If music isn’t your thing, podcasts are also a great way to distract yourself or, if you’re like me while I was in college, you can multitask by replaying your lectures. There’s also a great number of podcasts that could be interesting to listen to.

You’ll be surprised at how your motivation will increase when you’re running with a playlist that you enjoy!

6: Sign up for an event in advance

If you know that you have an event coming up, this will encourage you to get moving. This is enough motivation to put on your running shoes and lace them up! Another example could be signing up to volunteer at a race. When you look around you and see all of those people doing what you want to do, it’ll make you want to join them.

7: Invest in a good pair of shoes

The most important tool a runner can have is the pair of shoes they use. Running shoes come in all shapes and sizes, offering different kinds of support based on the way you run. If you’re not sure about what kind of shoe to purchase, go in-store and talk with a store associate. They’ll be able to help guide you to the right one for your feet!

A good pair of shoes that are meant for running will also last longer than those that are not. Investing in this tool will prevent unnecessary injuries.

I’ve had great success with On Cloud Running shoes. They are comfy, great quality and are my go-to shoes whenever I feel like going on a run (or even everyday errands). However, if you need more suggestions, we have a whole article on how to pick the best running shoes (plus common mistakes runners make!).

Find what works for you. There’s no better feeling than trying out a new pair of shoes. It’ll motivate you to break them in.

Bottom Line

Running is a mentally tough activity. Finding motivation to run can be difficult, but I hope you can incorporate these simple things to start. As I’ve mentioned above, the hard part is starting. Once you’ve got that down, take it one day at a time. The reality is that time will pass, regardless. Whatever the result is, you will know it was based on the efforts you put in.

Genesis Gutierrez is the founder of MySevenSouls.com, a wellness and self-development blog helping people live better lives and grow their confidence. Her love for the life coaching profession started once she began community college. After graduating high school with a 2.8 GPA, sad, discouraged, hopeless with tons of burnout, she learned to flip things around and got into UCLA, one of the top universities in the country. She has then been a mentor for over 2,000 high school students encouraging them to keep going. Overtime, she wanted to incorporate all aspects of healthy living and personal growth into one's life which is when she became a certified yoga instructor and personal trainer. She's passionate about helping others and enjoys the process.

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