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Keep motivated

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, the following motivational techniques have worked for other runners and should help to keep you going.

• 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.
• 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. 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.

Publication date: June 2009