Motivational Running | 11 Tips To Improve Running Motivation

When it comes to motivational running the first thing I think of is Minister Eric Thomas’ quote,

When you want to succeed as badly as you want to breathe, then you will be successful

motivational running

I have been running and competing since I was 15 years old.

I am 37 years young now and find more joy in helping others. It gives me great satisfaction when purchased a training schedule I created and earns a personal best.

How Can I Motivate Myself to Run?


Why do other runners make it look so easy? This is a question I often asked myself starting out in the sport.

Running fast does not depend on what country you are born in. Your level of aspiration and focus to what you want to achieve on the track and on the roads does. So, remember your why. Is your goal to break a 3 hour marathon?

Do you have as your goal to qualify for the Boston Marathon? Are you seeking to break 50 minutes for the 10K? Remember, use your goals to help motivate you to train.

Motivational running only comes about when faith along with the desire to work hard are working cohesively.

The elite runners are always talked about. So and so ran this fast, broke the record at this race.

Why can’t our media create more motivational running stories of those people who lost 100 pounds? In addition, finishing their first marathon or going from a 2.30 half-marathoner to a 1:30 half marathoner ?

What Motivates a Person to Run?

Cutting 30 minutes off a half-marathon time or over an hour off a marathon time is huge news.

Everyone has specific goals whether it is to lose weight, run a faster 5K or run a sub 3 hour marathon.

The problem is our media and top running magazines focus too much attention on the big names. In addition, forget about the many other great runners within our communities and around the world.

I wanted to send some motivational running tips out to help runners leverage their time, fitness and results.

Does Running Improve Motivation?

I certainly think so. Remember, the fitter you get the less hard your heart will have to work. In addition, your paces per mile or kilometer will quicken. Faith is very important as well for many runners.

1. Greater is He that is in you, then is in the world.

I have always taken that Bible verse literally. There is a great power in all of us to do extraordinary things.

I could not have done what I have thus far in my running career without Gods’ help.

You may or may not be religious but I can assure you of this. You have far more untapped ability than you realize as a runner.

This is an activity, by the grace of a Higher Power, that I found when I was in high school.

How Do I Stop Being Lazy when Running?

2. Think about and meditate on all of your accomplishments over the years as an athlete.

In addition to that, think about and visualize all of your accomplishments in any area of your life.

Masaru Emoto, a Japanese author, found that our thoughts have the power to change the shape of water droplets before they are frozen.

What happens? Images of the resulting water crystals will be beautiful or ugly depending on the words or thoughts the person uses.

Our body is made up of about 60% water. So, you can imagine how our thoughts effect our reality. Also, there is science behind this. In addition to that, every Holy Book out there discusses the power of thoughts.

If our body is made up mostly of water this is a clear demonstration of the importance of positive thinking.

Focus on Health

3. Be thankful for your health. There are many who don’t have the same capabilities as you and I have. Thus, we take these things for granted.

Is it early on in your training block?  Everything seems to hurt right?  You’re sore in places you didn’t think you could be sore at. Your tendons and ligaments are aching.

Always think of the blessings you have in your life. So, use that positive energy to help you when there is no one around to encourage you.

Surround Yourself with Support

4. Talk to loved ones about your goals.

It could be a good friend, spouse, girlfriend or boyfriend. Write down your goals and visualize daily seeing yourself achieving them.

5. Watch uplifting youtube videos. I just watched a 7-part series ESPN did a few years ago on the National and Olympic Wrestling great, Dan Gable.

It was one of the most inspiring stories you could possibly watch

Additionally, direct your energy and focus on what is good and disregard what is bad.

It astounds me the amount of negative attention the news stations and media give to negative news stories. The media does a great job keeping people distracted.

Seek Knowledge

6. Read uplifting books.

Turn off the television set. The Average American is watching 5 to 6 hours of television per day. What a waste of precious time. Read a book, listen to a podcast or audiobook. These are better alternatives for your success than the Idiot Box.

The sooner you focus your attention on healthy, happy and motivational running content the more inspired you are going to be. In addition, the more positive energy that will be working in your favor.

Finally, brothers (and sisters), whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.

Phillipians 4:8

7. Seek out those for help in your training.

One of the greatest things about this site is I have met and got to know people who needed help and who weren’t afraid to ask for it.

I am a sub 2.20 marathoner but I can relate to total beginners and seasoned veterans. There are lessons total beginners can share with me that I will listen to.

Focus On Your Goals

8. Write down your goals.  

Yale University conducted a famous study in 1958. The results?

3% of Yale students who had written down their goals had more wealth years later than 97% of those who had not, combined.

The articles ends with a very powerful quote by James Addison,

There is nothing we receive with so much reluctance as advice.

Remember, there is a lot more power in writing down your goals than choosing not to.

A great tip is to stick post-its around your apartment or home to remind you of what you want to accomplish.

Also, write down your goals and place them on your refrigerator. Remember, these will help you to remain accountable.

It is an easier way to hold yourself accountable when you have little reminders of the task you have given yourself.

There are no short cuts in this sport.

Find A Mentor

9. Seek out a coach.

I can credit my success as a runner to those who took the time out of their schedule to coach me. Invest in yourself and your self-development. Invest in a mile to marathon training schedule that will yield you results.

I spent years running far too many of my miles easy.

In addition, I thought that running over 100 miles a week would make me a top distance runner. The result? I ran my best marathon off of 85 to 90 miles per week and ran my worst at 142 miles a week.

Quantity, how many miles you run in a week is useless.

There is a difference between being fit and being able to race a specific distance at a specific pace.

Anyone can run 20 miles, it is the last 6 that count.

Barry Maghee

I had great coaches and mentors who helped me eventually break the 2:20:00 marathon barrier.

Find What Works Best For You

Some runners do well without coaching, some do better with.

benefits of running in the morning

Coaching runners has inspired me to work harder as an athlete and to the best coach I can be.

He who would ignite a fire in others but himself glow-Olympic coach – Dr. Joe Vigil 

Never be afraid to ask for help.

There are those that understand your frustrations. In addition, have dealt with the disappointments you may be dealing with. Remember, they are there to support you so lean on them.

10. Don’t be afraid to fail.

I created this site to help other runners get past disappointment. There was a reason for this. I, too, experienced many setbacks and want others to bypass those mistakes. It is important to learn from the mistakes of others.

You Can Always Be Better

I cannot say this enough, don’t accept where you are as a runner.

If your goal is simply to finish a 5K, then work toward that goal until you meet it.

It was extremely difficult to break the 2:20:00 marathon barrier. That being said, I had to handle the disappointments to finally achieve it. The key is not losing your enthusiasm.

You cannot relent and have to be persistent.

Life is too short to look back with regret.

I am not a Ryan Hall or Dathan Ritzenhein. That being said, I relate better to athletes who don’t have a lot of physiological talent like Ryan and Dathan had.

Do I believe these guys work hard. Absolutely. I am friends with both of them and know they work hard but they have huge engines.

We all are born with various abilities. That being said, some achieve greatness more easily than others.

You have to remember that the most successful people simply don’t know when, to let up. Dan Gable, the reminds me of that type of person.

I think everyone can achieve this type of success if they were putting their entire effort.

What are you good at? Why are you that way?

How Do I Run without Getting Tired?

I would focus first on spending at least 4 weeks running easy mileage. You do not want to start a training plan until you have first built a strong foundation of aerobic mileage. Also, focus on at least a 12 to 24 week build up. Remember, a longer training block will yield better results than a shorter one.

You will not be in a rush to get into great shape. I would highly recommend investing in a heart rate monitor. I use the Garmin 245. It helps me to ensure I am not running too slow during tempo runs or too fast on easy days. Focus on doing at least 1, vo2 max workout per week. We can always work on our speed development.

Remember, the faster you train the easier your goal race pace is going to feel. Also, spend a longer duration of time training at your anaerobic threshold. The faster we train the more fast twitch muscle fibers are recruited. The more of these we can recruit the more efficient we will race.

Closing Thoughts

Put the same emphasis on excellence and focus to your running.  It is simply a matter of directing your energy toward your end goal.

Are you interested in a new training approach? Invest in one of our mile to marathon training schedules. Subscribe to the RunDreamAchieve YouTube Channel. I’ll be creating new videos each week to help you maximize your results.

11. Listen to your body. This is probably one of the most important tips for motivational running I can give you. 

The smart athlete is the one who has the patience to back off at the right time.

You can only push the body so far before chronic fatigue sets in.

Seek Leverage

The only way to get out of that mental and physical roller coaster is complete rest.

You’re out there to get a training effect. I listened to the physiological signals my body was telling me.

I hope this post on motivational running has been helpful to you. Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new content there each week to help runners like you get to the next level in their training and racing.

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