Runners love to run, however, we have all had days where getting out the door seems like a daunting task. If you are experiencing one of these days or find yourself in a little slump with the motivation to run, try some of the following tips to help you get out the door.

Goal Setting (Process-Based vs. Outcome-Based)

Setting a goal is always a good motivator. As a coach, I have my athletes break down their goals into two categories; Process-Based vs.Outcome-Based. Process-Based goals are goals that are set to be achieved along the way in training. Such as being more consistent with your running or focusing more on the little things i.e. recovery, fueling, and technique. Outcome-Based goals are usually focused on a certain time and/or place. If you are having trouble staying motivated, set a goal so that it can give you that extra nudge to get out the door.  Check out TEC Founder Taylor Thomas‘s article ‘How to Properly Set Goals’ among other goal-oriented wrote up’s also on the TEC blog.

Find a Running Group

While solo running is great and can be therapeutic in many ways if you are struggling to get these runs in alone find a friend or a local group to tag along with. Having people to run with consistently always helps keep you accountable on those days when you just aren’t feeling it.

Music/Podcast

Music is a big motivator and can influence your mood. Create a new running playlist or download an episode of your favorite podcast. Having something to take your mind off the task at hand can really help.  Add TEC’s podcast, Endurance Minded to your playlist for a mix of casual, real, and vulnerable conversations that seek to uncover what it means to be an athlete, and how to navigate the inevitable highs and lows that come when we strive to reach our full potential.

Location

Mix up your training routes. Whether it’s going to a new trail or running a different loop from your house, change it up from your normal routine. Running a new route helps you focus more on your surroundings and allows you to enjoy being outside.

Use an App

We live in a very digital world these days. Use that to your advantage by using a running app. Within these apps, you can join challenges, use them as a personal training log, and/or connect with other runners virtually.  The TEC Teams app in partnership with Today’s Plan, enable’s you to always have access to the individualized support you need.

At every level of running, we all experience a lack of motivation to do the thing we usually love. If you are feeling that way, try some of these tips and see if they can help you get that spark back. Most importantly, remember that you should be having fun with your running and the miles are almost always worth it!

Coach Sid is a professional distance runner for the HOKA NAZ Elite Team based in Flagstaff, AZ, as well as a running coach for TEC where he specializes in working with athletes on both the track and road in all distances. He uses his experience as a professional athlete to guide athletes of all abilities toward their full potential. For more information on Sid’s coaching services, or to schedule a coaching consultation with him click below.