Trust us, every runner struggles to maintain their motivation on certain days. It's completely normal to stall, hit a wall or feel lost on where to go next. The best way to prevent feeling like this is to create habits that make you a stronger, healthier, more focused runner. We're here to help with our top tips.
Keeping your momentum going is key. Focus on the process and roadmap laid out by a training plan instead of a single result, and celebrate every little milestone moment on your journey.
1. Set Yourself a Goal
We all run better when we have something to aim for. Choosing a goal will help you have a purpose, get you out the door every day and ultimately give you something to achieve and celebrate at the end of your plan.
To pick your goal, you should make sure it’s SMART. That means it should be:
Specific (e.g., to train for a half-marathon)
Measurable (e.g., booking yourself into a race in 12 weeks time, or planning to time yourself)
Achievable (e.g., not jumping straight from a 5k to training for an ultramarathon)
Relevant (e.g., if you’re looking to build your endurance, do not follow a 5k plan)
Time-based (e.g., set yourself the goal of achieving it in the next 8, 10, 12 or 16 weeks)
2. Book a Race
The ultimate way to stay accountable to your goal is to sign up to a race or event! The idea of entering an event might feel daunting, but it provides a huge motivational boost and is the final piece that will turn your goal into a reality.
Find your perfect first event using Races by Runna, where you can filter your search by location, date, temperature, elevation (and more) to find an experience that suits you.
As soon as you've signed up, your training becomes more than just running – it’s a countdown to something big. Race day brings excitement and a finish‑line high like no other (as well as a medal and t-shirt).
3. Follow a Plan
Whether you’re chasing a specific goal, training for a race or simply trying to maintain your overall fitness, following a running plan is one of the most effective ways to keep you engaged.
A good plan takes all the guesswork out of your training so all you have to worry about is getting out of the door. From keeping you accountable with structured workouts, to committing you psychologically to a consistent schedule, to making your runs that much more hassle-free and convenient – there’s something incredibly motivating about having a personalised running plan that’s been created by experts specifically for you.
To give your motivation the boost it needs, all you need to do is answer a few questions about your running goals and Runna will create a personalised plan that will help you become a better runner and keep you accountable.
4. Tell Your Friends
When you set any new goal, we'd recommend shouting from the rooftops about it! Tell all your close friends and family how excited you are to be putting yourself first and working towards your health and running goals.
This will help keep you accountable to them. You could even look to set up a dedicated page or social media account for your running journey! Strava is also a great way of sharing your runs with your friends and keeping you accountable. Sharing your goals with friends and family might even inspire them to start running themselves.
5. Make it Social
Look to make your training social, from joining a community of runners either online or a running club in your local area. Running clubs can offer an inclusive and friendly environment where you can meet runners of all abilities and experience the spirit a community adds.
The encouragement, the motivation, the chance to meet new people and cheer on each other’s successes makes those tougher runs feel a lot more appealing.
6. Plan Ahead
Planning ahead will mean you are less likely to skip sessions. Take a look at your diary and think where is best to fit your sessions in, from your long runs to your easy and faster sessions.
By planning ahead, you know you won't let any other commitments get in your way! Plus, you can mentally prepare in your head for when each one will be and make sure you're eating and sleeping well ahead of time.
7. Measure Your Progress
Progress powers your training! It's important to appreciate how far you've come. Look back at your previous sessions to see how much you are improving and motivate you for about what's to come. You can use an app such as Strava for this and motivate yourself to lace up for those harder sessions.
Tip: One of the best ways to measure progress is by setting smaller goals (also known as a 'B-race') on your journey to your main goal ('A-race'). An example would be be trying a 5k race during your half marathon training. Having smaller milestones along the way keeps you focused and breaks up your routine. Nothing can motivate you more than achieving a PR in the middle of your training!
Runna's game-changing B-race feature means your training for your main goal will adapt seamlessly to incorporate any mini goals you might like to achieve along the way!
8. Leave Your Kit Out
Another little life hack when doing an early morning session, or a late one after a day's work is to leave your kit out the day before. That way, when you wake up or return from work, the automatic action is to jump into your running kit and you'll be one step closer to getting out the door and nailing your session for the day!
9. Rest
Remember that rest and recovery are just is important as training. Listen to your body and take rest days when needed. This is when your body adapts to all the training you've done. This can help prevent burnout and injury, and keep you motivated in the long run.