Welcome to this week’s Catch Up Corner! How’s your week been? Are you feeling motivated? Full of positivity or grumbling your way through your runs? This is the place to share…
We often get posts about how to feel more motivated and it’s got me thinking. How important is it to feel positive when you’re heading out for your runs? Does it matter if it feels like an uphill battle to get your trainers on?
I’ve taken a leaf out of Coach Bennett’s book and looked up “motivation” in the Cambridge online dictionary. There are two definitions: “enthusiasm for doing something” and “the need or reason for doing something”. How many of us only think of being motivated as feeling enthusiastic and positive? I absolutely used to fall into that trap. The trouble with chasing a feeling is it’s really hard and it can get in the way of doing the very thing you’re wanting to do! We decide we don’t feel enthusiastic enough so we just don’t go, and the longer we don’t go, the harder it is and we feel down on ourselves which means we feel less enthusiastic, which becomes a vicious cycle and pretty soon we’ve given up.
Running can be really hard. It’s a physical effort. It takes time. You’re outside your comfort zone. You might feel really unfit and conscious of bits that jiggle more than you’d like them to. You might remember how you used to feel when you exercised and it seems such a long way off that you’ll never get back there. Telling yourself “you’ve got this” feels fake because you’re not convinced you do. Enthusiasm and positivity for putting yourself through a run is understandably hard to find! I have been there with all of these.
What would it look like to free ourselves from feeling like we need to feel a certain way as we start out for our runs? Ditch the need for positivity? Focus on the reasons we’ve decided to do it and just go out and get it done? Aim for making it a habit that is a consistent, non-negotiable part of life that just happens whether you’re in the mood for it or not.
I genuinely love running but I am not enthusiastic to start many (any?!!) of my runs. I know that I do best when I’m running regularly and can see I’m getting fitter, but that just takes a bit of bloody minded grit to say “I’m not really feeling like running so I’m just going to get out and do it”. If I want to feel great and have that feeling of flying when I’m running, that requires me to push through when I can’t be bothered.
I give myself permission to not particularly enjoy it. I tell myself half-arsed runs are better than no runs at all. I remind myself that I usually have a decent time when I’m actually out there…and I almost always do. Either way, my legs did it and that’s enough. I say I’ll just run for (say) five minutes and stop if I want to. That helps me feel in control and I’ve still done something which keeps the feeling of consistency. If this all sounds super negative, I’ll remind you again that I absolutely love to run. I’m totally hooked! It’s still hard to get out there and many runs are a bit of a grind. It’s totally worth it for the good ones and even the tough ones are really satisfying to tick off. The enthusiasm sometimes comes after it’s all over!
There are lots of things you can do to try and make your runs more enjoyable experiences, such as choosing nice routes, good music/podcasts, nice kit, inviting a buddy or planning some treats at the end. Scheduling runs in the diary works for some people. Follow a plan (eg Couch to 5k) and enjoy seeing the ticks mount up. Having an event on your calendar can help keep you going-there’s nothing like knowing you’ll have to stand on a starting line one day in the future to help you train now! Parkrun provides a regular weekly run for many runners that’s become a set piece of their week.
So why not think about the reasons you started running and why you want to continue? Those reason will keep you going when your enthusiasm fails! Have you got any tips and tricks to get yourself out of the door or onto the treadmill when you’re not feeling up for it? How did you build your habit?
Looking forward to hearing from you all, fellow runners!
Written by
MissUnderstanding
Administrator
To view profiles and participate in discussions please or .
I found myself nodding in agreement with much of what you said MissUnderstanding especially about whether we have to enjoy every run.
Consistently running regularly is something I strive for but don’t always achieve. As with anything that requires effort and commitment it’s easy to slip out of and harder to get back into. Sometimes life gets in the way or injury, but sometimes I’m sure I just let gremlins get the better of me and talk me out of going - too cold too windy can’t be bothered etc. That’s when I need to have a word with myself, stick Coach B on and get out there. If I don’t feel up for it I do find it helps to relieve the pressure and say I’ll do a short run - most times I then go past my low goal, but if I don’t I think, well, a run is a run and they all count.
I know this seems really trivial but one of the things that contributes to me not running sometimes is what I call hair faffage. Mine is high maintenance. I like to run first thing, and I’m always an early bird, but having to factor in the run, stretching, shower and drying/ styling hair before work is often impossible! Does anyone else have this issue ? I know I could run after work and I do sometimes but it doesn’t really suit my body clock.
Music is a great motivator for me - I love singing along to my playlist but equally podcasts are good too. My love for Coach B is well documented and he always makes me put one foot in front of the other.
I don’t have anyone I can run with - hubby originally did C25K with me but he struggles with back and knees so he goes swimming instead now. But I do have the dog! She is ALWAYS up for a run and her enthusiasm is infectious 😊
I know lots of people like Parkrun and it’s a brilliant event- I did try one of my local ones recently, but I realised that it’s not really for me - too many people. Personally I like the relative solitude of me the dog and my Shokz.
Ultimately I have found the best motivation to get me out when I’m not up for it is to remind myself why I do it - to keep fitter and the weight off, for fresh air and mental health. And I always feel better when I come back than I did when I set out.
I feel like I could have written your post! I’m also a natural lonely goat. MrU sometimes runs with me (and we’ve done a few park runs together) but usually I leave him after a couple of miles and finish solo. That’s a nice compromise. I wish I had a dog as lovely as yours!!! Plenty of people aren’t parkrun fans and that’s totally fine. We’re all different and we can find what works for us. That’s the best thing about running-there’s no one right way to do it.
Hair is such a pain. I’m envious of anyone who has theirs under control. Mine is almost always in a ponytail because it won’t behave. I have been known to run at the pace of “I don’t want to wash my hair”. That’s a fun alternative to conversational pace!!!
Totally with you on always coming back please the run happened. This evening I really couldn’t be bothered, but set out for a short run anyway because I usually run on the weekend and it’s too busy tomorrow. That “just do something” evolved into one of the best runs I’ve done in ages. Hooray for habit!
Oh I love that “I don’t want to wash my hair pace” 🤣 I don’t think I will ever achieve that, I am exactly as my name suggests, always a dripping beetroot when I return!
I am a terrible procrastinator with running - on occasion it has taken me all day to get out the door. Retiring has made it 10 times worse! Today was another one of those. So I was actually thinking about it on the homeward leg today, feeling good and wondering why I always make a meal out of it.
I never came up with an answer to that one as I almost always enjoy a run and the stinkers give you a feeling of achievement when they’re done. So I think on my next run day I’m going to leap out of bed, have a light brekkie and give myself no more than 30 mins to get out. I’m not sure if it will work ….. wish me luck!
Oh me too! Actually getting out of the house takes ages. I’m useless at not really deciding what I need until I’m halfway down the road. This evening I decided it was too chilly for no jacket. I went back to get it and kept it on for…less than two minutes of my run!! I’m glad it’s not just me.
It’s a great feeling if you can get out early. I hope you enjoy it!
I’d like to say a bit on motivation. I’m of the belief that motivation is not a useful tool. Motivation, being up for it, comes and goes. It always will. Sometimes you have a tail wind, sometimes a head wind.
Dr Steve Peters talks about this too. He states that commitment is of more use than motivation. Your chimp will go with you more if you’re a committed runner and that will mean habits are easier to develop. When you’re committed, and motivation falls short, impulse will drive you out the door more often than not. When you miss a session, the commitment instilled in your chimp will urge you to get out there again at the first opportunity.
Thanks. Dr Steve Peters is a phenomenal sports psychologist. He has worked with so many top sports people and teams. He’s been with the British Olympic Cycling team, Chris Hoy, Ronnie O’Sullivan, Liverpool FC and many more. His books about the Chimp Paradox were a bit of a revelation for me. I’d highly recommend checking him out on one of the many podcasts he’s been on in the past few years. Particularly the Diary of a CEO podcast. His model picks up on how parts of the brain interact and how if you can manage your “chimp brain” you can be the person you want to be, i.e, a runner, a calmer person, a person who controls their eating, a compassionate person.
For me, I’ve been trying to work my way through the C25K program since last September. I got to W1R3 and injured my calf, then recovered and got to W3R2 and got the flu, then went on holiday for a month 😀. Now I’m home and went and did W1R1 yesterday. I actually feel like I’m at a higher stage than W1, so my next run will be W2R1. I feel like I’m a runner now. I don’t want any pressure, I just want to run and see where it takes me. There will be times when I get injured or have other commitments but I’m nearly 50 and finally feel like I’m a runner.
This sounds fantastic. Both the rerun progress and the video. Think I’ve got someone else to follow on Twitter! I really rate Steve Magness. He’s got a brilliant book about mental toughness called “Do Hard Things”. I think it would be something you’d enjoy.
Injuries are a nuisance. Been there. Here’s hoping from here out they’re not too bothersome and it’s a free run to the finish! Good luck!
🍏Loved this post and some brilliant responses here that say it all! I am usually so much better whe I stick to my running routine of early morning 3x week. For many reasons that hasn’t been possible of late and I now find myself playing catch up all the times with my runs. Trying to adjust and schedule them into the diary! One thing running has taught me and that is I am a horrible person if I don’t get my run in!! 🤣
Busy times are hard and it takes real strength to say “running is just one thing too many and I’ll pick it up when I can”. I sometimes wonder if taking myself off for a run is selfish and then I realise, like you, that I’m a much nicer person when I’ve been for a run!!
Hope it’s a quieter week this week and the runs come more easily ❤️
Totally agree! Think making a commitment to it, come hell or high water, is the way to go. Three times a week with rest days in between is my commitment at the moment. I have been knocked off track twice in the last thirteen weeks by other things getting in the way so have just had to be stoical about it, wait for my next run day and pick up where left off.
Goodness, I have only been doing this for 13 weeks! Feels like a well established habit already. Arguably, then, I haven't had time to become demotivated but I think the principle is good for anything in life really. Also, having little strategies, like the ten minute rule - tell yourself you'll just do what ever you are resisting for ten minutes then stop if you really still want to, nine times out of ten you'll carry on and that's good enough to maintain the habit.
That's what is so good about this forum, lots of experience of the bumps in the road and how to negotiate them so pretty much everything I have experienced in my short running career hasn't come as a surprise because I read about it here first and was well prepared.
That's what is so good about this forum, lots of experience of the bumps in the road and how to negotiate them so pretty much everything I have experienced in my short running career hasn't come as a surprise because I read about it here first and was well prepared.
You are so right about this! Between us we’ve made all the mistakes you can possibly make (and I’ve made a huge contribution to the “what not to do advice” with my wazzockery!!). The camaraderie here is great.
Love the ten minute rule. It’s so helpful for weeding out “I can’t be bothered” from “I genuinely need to stop”. Over time I’ve got better at knowing what’s the sort of tiredness that needs rest and what will be better with some activity. That’s still a work in progress though!
I've been trying new sports to keep motivated. My gym does walking tennis. It's brilliant. Been going for a few weeks and I love it. I'm getting better at parkrun too, coming in about a minute quicker most weeks. My target is under 50 mins, I'll do it soon.
I’ve never tried walking tennis! It’s so good to have another sport you enjoy alongside the runs. I’m sure they’ll complement each other. Good luck with the parkrun target too-I’m sure you’ll get there when the time is right and there’ll be some big celebrations! It’s never too early to celebrate how far you’ve already come though
Thanks for sharing this post, MissUnderstanding - I needed that! Was due to get out for a run but not really feeling like it. Then an FB memory popped up from exactly one year ago when I completed a 5k for the very first time. That pushed me out of the door and got me doing another 5k 💪🏃♀️
Fantastic! Glad to be of service!! That’s a great photo. It sounds like that Facebook post was really well timed. I hope you’re celebrating that 5k milestone!!! I’ve run a lot further now but whenever I get to 5k on a run, it still feels special! Massive congratulations 🏃♀️👩🎓🏅🥳
Loved catching up with this post a bit late but had a busy emotional stretch interspersed with the occasional run. I too am a runner who likes her own space, park run not for me too many people although I’ve done fun runs but they are usually for charity so I suffer.
Lots in these posts resonate with me it’s our virtual run club!
Was feeling tired this morning after lots of Nanny time, visiting Dad in his care home and two days filling a skip with my parents life it takes a toll however after reading I got on my kit and went for a run nothing amazing but found my peace again 💚 always find inspiration here!
I totally missed you at the bottom of the thread here! Sincere apologies. Notifications have been a bit hit and miss.
That’s such a lovely picture. You’ve got lots going on with caring for others. It’s hard. Take those moments of calm where you can and really hope the runs continue to bring you peace. Thanks for sharing ❤️❤️❤️
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
On week 8 but losing motivation 
Motivation to continue after missing a run?
Done It! Week 9 finished now to catch up with the speeding tortoises!
Struggling with motivation for Week 4
Week 5 Run 3 Coming Up Tomorrow
