Motivation can be so low this time of year if you live in the north. We are on month 4 of snow here in Minnesota, and there are no signs of letting up soon! Motivation isn’t always weather related of course. Sometimes we just plain don’t feel like running or have the same motivation/inspiration we once had. 

Have you ever looked at someone and thought:

“How do they have so much ‘motivation’ to run”⁉️HOW do they do it⁉️

The Reality is: Motivation is a CHOICE everyday. Those “motivated” runners don’t just jump out of bed motivated & excited to run everyday. There are deliberate decisions and thoughts that you can CHOOSE each day to make your run happen If you wait for motivation to get you off the couch and go run, you’ll be waiting a LONG time… 🕑

Tips To Stay Dedicated

1- ASSESS YOUR CURRENT DAY TO DAY & MAKE A PLAN:

Make a pie chart of how you spend your time. Do you sit on social media for an hour a day❓Did you say yes (again) to that extra work project or dinner when you wanted to say NO❓Take responsibility for your day and make a plan to give you the BEST shot at getting your run in (lay your clothes out the night before, prep your food for the week on Sunday, don’t plan to run 6 days a week when only 4 is realistic, etc.)

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2- MAKE PROCESS GOALS INSTEAD OF OUTCOME GOALS:

Focusing on PROCESS goals allows you to celebrate the small victories along the way to keep you engaged. Focusing too much on the OUTCOME/race day goal can lead to devastating disappointment because there are factors out of your control that can impact that outcome (poor weather, unexpected stomach issues, etc.) 👎

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3- SWITCH THINGS UP:

Run with friends, join a local racing team, discover somewhere new to run, find a new podcast to listen to, run without a watch. The sport of running is inherently monotonous. ✨Find ways to spark joy again if you find yourself in a rut!✨

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4- HAVE AN OFF SEASON:

It’s not realistic or recommended to be in “peak fitness” all year long. This leads to low motivation and eventually burnout. After your goal race, take a week or two off of running COMPLETELY. Ease back in with just easy mileage for a few more weeks. Your mind and body will thank you for powering down! 🎚

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5- REWARD YOURSELF:

Running a lot of miles requires a lot of recovery! Take that epsom salt bath, get that massage, and put your legs up after a long run– you NEED that recovery to keep coming back week after week! 🛀🏻💆

 

More Tips to Try From Coach Victoria (13x Boston Qualifier)

• Make workouts more attainable to increase confidence and generate momentum
• Slow down on easy days
• Sign up for a race, set a realistic but challenging goal
• Find a friend or group to run with
• Plan new routes
• Follow a plan (I found that when I’m not motivated it’s because I lacked accountability.)
• Try not to think about the past