How to Stay Motivated When You Don't Feel Like Running

Every runner faces days when motivation is low. The difference between those who succeed and those who quit? Having strategies to push through. Here are 10 proven ways to stay motivated.

10 Motivation Strategies

1. Set Specific Goals

Vague goals like "get fit" don't work. Set specific, measurable goals: "Run a 5K in under 30 minutes by March."

2. Make it Easy

Lay out your gear the night before. The less friction, the more likely you'll run.

3. Use the 10-Minute Rule

Commit to just 10 minutes. If you still don't feel it after 10 minutes, you can stop. You usually won't.

4. Track Your Progress

Seeing your progress builds momentum. Use RunGuru to track every run and watch your improvement.

5. Find a Running Partner

Accountability works. When someone is counting on you, you show up.

More Quick Tips

• Change your route to keep things fresh
• Sign up for a race to have something to train for
• Reward yourself after completing weekly goals
• Remember why you started
• Don't beat yourself up for missing a day—just get back to it