Running Motivation Techniques

Daughter running her first 5K {on right}

So far it has been a good week because I ran on Monday and today! Yippee! Last week I only ran once. 🙁 Booooo. I hate when I do that because it is so difficult to get back into the groove. I had to walk beginning at a mile and a half {3 miles total.}  Anyway, while running I decided to write about what helps motivate me to keep running. I’m not referring to what motivates me to actually go running. I’m talking about when I am in the middle of a run…hoping it might help someone else.

First of all, If you are a beginner runner or a walker considering to run, please remember to buy running shoes fitted to your feet. {You can read more about this here.} There are other things to consider with running…clothing, food/fuel, stretching, etc. I will have to write about those another day.

Back to motivation…here are my best motivation techniques:

  • walk until the next tree or some sort of land mark
  • walk until the current song is over
  • walk until the part of the song picks up pace
  • keep running until I pass the people ahead of me
  • keep running until the song is over
  • run down hill, walk up hill
  • tell myself, “it’s okay to run slower.”
  • tell myself, “you have run a marathon, you can finish this one mile.”
  • tell myself I will stop and stretch after the mile is over

Love this shot 😀

Most of long distance running is mental.  Like the old saying goes, “Mind over body/matter.”  Whenever I begin to feel like my body is struggling while I run, I tell myself “walk for a bit.”  Honestly, I hate walking.  If I’m going to exercise I want to get it over with and walking is just not fast enough for me.  But when I am working to get back into shape {like I am now}, I have to give myself a break.  This protects me from injury.  Sometimes I feel like I can’t run the rest of my mile, so I will tell myself to walk the rest of the way.  Funny thing is, I don’t end up walking the rest of the mile.  I walk a little and then a favorite upbeat song will come on my ipod and the next thing I know I’m running again.  I have written about music motivating me before.  {You can read more about that here.}

Whenever I run a half marathon {or my one and only marathon} I always walk during the water stops…great strategy to keep going.

Hope these techniques might help keep you going on your next run. 😀
Linking Up:

Run On,


  1. HI Shan! I think it’s so great that you run, that is something that I want to accomplish. Even if I just start out by doing it for 20 minutes a day. I know that probably seems very minimal, but that would really be a great start for me. I think I will go for a run tomorrow! Thanks for being my motivation 😉

    Michelle recently posted..Cookie Memories

    • If I run a 10 minute mile, then 20 minutes would be 2 miles. So it really depends on your speed. I think 20 minutes is a great start. Don’t think you have to run the whole time, especially if you haven’t done much exercise lately. It’s better to be cautious and begin slow. Let me know how it goes! 🙂

  2. I visited the Y here today. I have hopes of getting back into shape one of these days. 🙂 Good job on your runs!

  3. I agree that there are many ways to get your head in the game once on the move. My miles 2-3 are always this huge mental road block. If I can get my mind and my body to mile 4 I am always fine and on cruise control from then on. But, you do need to write a post about GETTING to the track 🙂 I truly think that is the biggest hurdle for many of us. It is similar to your decision to walk but usually end up running. If someone can get themselves THERE with the right gear and water in the first place, success is 90% guaranteed in my opinion 🙂 Oh and by the way, had another reaction after 4 miles last night. Going in for blood work today and now carry an emergency kit of pills and apparently an epi pen is in my near future. This may be my next challenge to make sure I keep lacing up and hitting the pavement. I will be there tomorrow morning though. I think it has something to with the air later in the day because I am always fine on my normal morning runs. Hope to see you there!
    Sorry for the long reply and thanks for writing about running 🙂

    • You are welcome, Monica 😉 I am so sore from our 5 miles today. {I will have everyone know that we walked & ran throughout. We ended up walking the last 2 miles…we got caught up in enjoying the conversation.} I realize it is more the fact that I ran 3 times this week…first time a few weeks…so soreness is inevitable. It is a familiar feeling, however. I will have to check in on you to see if you had another reaction. I hope not!

      You are right, I do need to write about motivation getting to the track…ha ha ha. 😉

  4. I just started getting back into running. It’s so hard when you haven’t done it in a while. I’m hoping to run a 2 mile in June without having to walk, I should be able to do that. Thanks for this post, you have great timing! 🙂 Looking forward to being able to run outside soon.
    Ange recently posted..Blue Ticking Patch Pillow

    • So we are in the same boat Ange. I think you will have made the 2 mile mark by June for sure! Let me know how it goes! LOVE your Pillow idea, again, by the way. 😀

  5. WOW.. I would love to run.. great tips! thank you for sharing!!!!!

  6. Funny, I used the : walk until the next tree or some sort of land mark
    bit on my own when I went out but would run until I got to the landmark and then let myself walk for a minute and then start running again. It really does help me. These are all awesome tips for motivation that I’m totally going to use! Thank you for sharing them!
    Sarah K. recently posted..Gained a pound, not giving up.


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