You know that feeling when you know you SHOULD really go for a run, but just aren’t feeling it. Maybe you did not sleep well or maybe you are just feeling that mid-afternoon slump. It is so easy to convince ourselves out of something.
Chances are, if you are reading this article, you are probably in one of the above sub-groups. This is an article giving you that kick-start motivation that you never knew you needed.
Ok, my first tip is set the tone. Do not go out on a run with a negative mindset. Re-frame that mind. You are capable and you can do it. The moment you trust that is the moment you will go somewhere.
My other great tip is making sure that you have properly fuelled beforehand. It is no good expecting a PB when you are running (literally) on empty. It is about being smart with your food choices. I prefer to run in the morning, therefore, I like to have a bowl of oats with some fruit before I run. I make sure to leave at least 90 minutes to two hours before i head out for optimum digestion. Further, I may consume a caffeinated beverage alongside a decent amount of water. Optimum nutrition encompasses hydrating properly before a run. Just as it is no good going out on an empty stomach, it is also no good running if your body is dehydrated. Side note: if you are struggling to drink enough water, try adding a dash of squash! It works wonders for encouraging you to drink more. Just make sure that if you are adding squash, it is preferably low sugar as you do not want to be consuming gallons of the stuff whilst ruining your enamel.
Make a playlist. I found that music helps motivate me when on my runs. If I am feeling lethargic and have a run to get done, I try and put on uplifting beats to help me fall into a good pace. Even if its just your favourite artist on repeat, whatever gets you going will work.
Plan your route beforehand. There is nothing worse than not feeling motivated to run and then getting out only to not know where you are going. You are only making things more difficult for yourself as it will then take extra energy (which you desperately need to run) just to mentally plan a route. So, do yourself a favour and make sure you know where you are going before you head out.
Plan a reward in your head. Sometimes it takes the idea of a takeaway coffee to get us out the door. By mentally saying, “if I do this run, I can then get a coffee” you are getting yourself into the mindset of a positive reward system. Psychologists like to call it positive reinforcement.
Put on a nice gym set. Instead of wearing your old t-shirt and shorts, maybe make yourself look nice by wearing your favourite gym set. Just having a more “put together” outfit can really help boost your overall mood and outward confidence.
Put your motivation in front of you. In particular, I am referring to treadmill runs. Last weekend, there was a thunderstorm in the UK, meaning that I had to do my long run (13 miles) on the treadmill. It is fair to say I felt nervous towards doing it, but having the motivation in front of me (a picture, your gels, water) helped keep me going.
Try varying your session. If you are really not feeling the run but need to get the miles in, sometimes varying the session can help keep your brain active. You could always program an interval session into your smartwatch (I use the Garmin Forerunner 55) and it will tell you when to run and at what pace.
And will, if this does not get you in the mindset, it is all about your mentality. Know that you CAN do this and you WILL do this. Remember why you started.
IVC