How to Keep Yourself Motivated to Run – Simple Hacks for You

Jeff Baldelli
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What’s That You Say? Habit?

We all know how difficult it is to create a new habit.

It takes lots of energy, dedication and even a little bit of obsession. Most people give up because they don’t see the results as quickly as they want and they don’t usually understand why.

But just like I said previously, creating a habit is not as simple as flicking a switch. Habits take months, if not years to develop. Once it becomes part of your lifestyle, you won’t have to think about it anymore. It’s like brushing your teeth…you just do it, day after day, without even giving it a second thought.

But until that stage, it’s important to be aware of the small things you can do every day to keep yourself on track.


Whenever you want to make a positive change, being completely committed to it is a must. If you’re not 100% dedicated to your goal, you’re probably going to give up.

You have to understand that in order to lose fat, you have to eat healthy and exercise daily. It’s a simple fact and not everybody will be able to do that, especially if they don’t even want to change.

So, how can we make running a habit if it isn’t already?

So long as you’re going to keep running, you’re going to have to keep yourself motivated. You have to keep running for its own sake, if nothing else. Below are some simple hacks for you that might just do the job.

Motivational Quotes

Take down your favorite quotes, especially ones mentioning your favorite motivational person, yourself. Post them around where you work, around the house, at your office, on your computer screen, and keep them with you when you go out so you can read them. That’s all there is to it.

Motivational Self-Talk

Next, you can give yourself little reminders that you can find encouraging. For example, if you’re trying to ditch your addiction to sitting on the couch, you can give yourself a little pep-talk that it’s okay to indulge yourself with a snack, but you’ll be going for a run right after. You could even give yourself the little pep-talk a few hours before you go running to give yourself an extra incentive.

Reminding Yourself of the Reward

As you get started, remind yourself of the pay-off you get for running, whether it’s for health, for weight loss, or for the rush you get.

Tips to make running a habit:

First you should set a single run to build up your endurance. Then start with a small goal, such as running for 30 minutes. Make running as part of your daily routine. It can be perfect for around a 30-minute slot after you wake up.

You can walk around for a few minutes to stretch. Instead of heading to the couch, you can head to the park for a quick run. Every time you pass a busy street, a claughter path or school yard, you can kick off your jogging shoes and start running for a few minutes.

When you run, explore beyond your comfort zone. Set a new distance record. Up the pace. Improve your route. Try to do the run twice a week.

Don’t forget to hydrate before starting. Run with a water bottle attached to your waist.

Don’t force yourself to run at the same time everyday. You can try to run first thing in the morning. Find a time that works perfectly for you, and you will feel energized for the rest of the day.

Find the WHY

It is so easy to make excuses not to run. There are always reasons that you have to stop running. And sometimes, you find yourself stumbling in the middle of a run. It’s easy to give up.

It’s really easy, especially if you are doing it for a specific purpose such as weight loss.

It is necessary to find the WHY for you. Running is one of the best exercise routines that you can do. There are countless benefits. You will lose weight, get in shape, and most importantly, enjoy a happier, healthier life.

There are other benefits as well. Running is a great way to socialize. You will meet people who like to run, and you’ll meet people who can motivate you to keep running.


It happens to everybody at some point. You set a goal (usually a New Year’s resolution) and then forget about it an hour after making it. Plus, your whole life seems set up for failure in this specific area.

It’s really hard to keep your running game motivated when you are tired, stressed, distracted, or whatever else life throws at you. You are just starting out, so it’s totally normal.

Celebrate every little milestone as if you’ve reached your goal. I know you too well. The last thing you want to do is rush. That’s why it’s important to start exercising with a very small goal. Something where there is no chance of failure.

These goals can be daily, weekly, monthly, whatever you want. Just make sure that you are doing something. You’ll have the ability to expand from there and achieve your bigger goals.

For instance, you’ve been wanting to run three times a week, right? So in the beginning, make each workout three minutes.

If All Else Fails, Be Kind

The only person on this planet who can keep you from reaching your goals is you.

Most of the time, the reasons why people stop running are not external but internal. The biggest enemy of runners is the fear of failure or that voice in the back of your head saying:

“You’re too fat. You’re too old. It’s too hot out.”

All those excuses add up. Plus, if you feel guilty about not running, then you’re going to make yourself feel even worse if you actually fall off the wagon.

Sometimes, all you need to get back on track is a pep talk. Other times, you need to run to get your head straight.

In any case, don’t be too hard on yourself. Accept your setbacks and learn from them. Be willing to give yourself a chance to turn things around.

No matter what happens, know that you’ll climb out of your slump eventually.

Don’t judge yourself too harshly for your mistakes.