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How to stay motivated while training

Published by Bupa's health information team, May 2008.

The motivation of even the most enthusiastic runners will fail occasionally. Whether you are training for a specific race, or just want to run regularly for your health and enjoyment, this guide will give you motivational techniques that have worked for other runners and should help to keep you going.

There are a number of practical steps that will help make your training more rewarding and fun.

Find a running buddy
Join a club
Don't overdo it
Mix it up
Keep a diary
Be inspired
Mind over matter
Further information
Related information

Find a running buddy

It really helps to have someone about the same level of ability as you to run with, whether it's one friend or a running group. Social support can work especially well if you are both/all training for the same race. You can congratulate each other when you have finished a good run and encourage each other when you are not so keen to run - you will feel you don't want to let your running partner(s) down and this will help you keep going. And, of course, it's always nice to have someone to chat to.

Join a club

The perfect way to find like-minded people with similar goals is to join a running club. There are hundreds of running clubs throughout the UK so you should be able to find one near to where you live.

Don't overdo it

One of the most important ways to keep up your training is to make sure you don't train too heavily. It's estimated that half to three-quarters of injuries are due to overuse of muscles and joints. As a general rule, make sure you don't increase your distance by more than 10 percent each week, although listening to your body is the best way to avoid injury.

Mix it up

Keep your training interesting by varying your runs. Try different distances and new routes, and experiment with faster (tempo) runs. You could also try fartlek training, where you alternate fast and slower paces throughout a run by selecting landmarks to run at maximum speed to (at effort level nine or 10), then jog to recover, before repeating.

Keep a diary

Keep a diary of your runs, making a note of each run, including distance, time and your heart rate. That way, whenever your motivation starts to wane, you can look back and be encouraged by how much you have improved.

Be inspired

Stick quotes from coaches, athletes, or anyone successful, around your house and/or your work place. Inspirational stories from people who have achieved against the odds may help - if they can do it, so can you.

Mind over matter

When it comes to staying motivated, it all comes down to your way of thinking. Here are just a few ideas to help your mind stay on track.

Map out your route to success

Setting goals for yourself is important if you want to stay focussed and motivated. But a common mistake is to set yourself unachievable goals and become demoralised when you find you can't reach them. To avoid this, keep your goals SMART.

Specific
Measurable
Achievable
Realistic
Time-based

For example, rather than saying you will beat your personal best for a 5km run, set the more specific goal of beating your best by 10 seconds. However, it's important to remain flexible and realistic about the goals you are setting yourself. If you find you are reaching your goals too easily, you may need to set goals that will stretch you more. Equally, if you get an injury you will need to let up a bit.

Remember why you are doing it

A great way to keep focussed is to remind yourself regularly why you started running in the first place. Was it the aim of losing weight, improving your health, or testing yourself by taking part in a race?

See the light at the end of the tunnel

A key technique that successful athletes use is to visualise success. Picture yourself achieving your goal and what it will feel like. Imagine running past the finish line, looking at your watch as you beat your personal best, or slipping easily into the next size down in trousers. Imagine yourself feeling great as you achieve your goal and you are more likely to get there for real.

Enjoy the ride

Although it might not always seem like it, running can produce a number of good feelings; from the invigoration of the exercise to the pride you feel after a good run. So enjoy the fresh air, sunlight and scenery as you run. By making the most of these feelings, training will become more of a pleasure.

Keep your eyes on the prize

Some of the rewards of running can be more tangible than good feelings. For example taking part in a race will produce runners' medals and trophies, and praise from your friends. If these prizes help motivate you, there are a number of ways to keep the rewards coming. Enter small events, and soon you will have a collection of medals and certificates to remind you of your achievements, just waiting to be capped by the marathon medal, or whatever your end goal is.

Give yourself a treat

Why not reward yourself from time to time? When you reach a training milestone that you have set yourself, invest in a new running top or a trip to a favourite restaurant.