21 Weird But Effective Running Motivation for Beginners Best Tips

Looking for running motivation for beginners? Check out these best strategies to stay on track and get fit, fast!

If you are thinking about getting into running, this post will share all about running motivation for beginners. By incorporating “chunking” into your runs you can find motivation to run in the morning, combat the no motivation to run anymore feeling, and even motivate yourself to run faster or farther.

This post is all about running motivation for beginners!

How to Get Motivated to Run Again

Most people have run at some point in their lives. Maybe you’ve tried running in school. Maybe you used to run for a sport. Maybe you’ve trained for a race before – a 5k, half marathon, or marathon. Maybe you’re a leisurely runner. Maybe you’re a sprinter.

Maybe you’ve run to lose weight or because it’s a nearly free way to exercise. Maybe your doctor told you to run for your heart health. Maybe you’ve promised yourself you’d run so you could stay fit. 

In any or all of these cases there are a million things that can throw you off or divert you from your goals. Life, kids, work, friends, vacation, holidays. 

Motivation to Run When Tired

Fitting in the workout is hard enough. But it’s only part of the battle. once you’ve geared up and gotten moving how do you STAY motivated to finish your run? Finish your goal? 

If you want to run 3 miles, and you set out to run 3 miles, how do you keep yourself motivated and focused to finish 3 miles?

Chunking. Take things one step at a time.

Dr. Kait

Chunking is when you take things one step at a time rather than thinking about the whole task at once. For example, if you were climbing a mountain, you might think about your next two or three moves up the mountain, rather than getting all the way to the top.

Running Motivation Quotes to Get You Through Your Run

Here is literally what I tell myself when I run 4.5 miles on the track. 

21 Running Motivation Speech Hacks

Mile 1: 

Lap 1: Okay, you’re here and you actually made it on the track. Good job. 

Lap 2: I like this music, see this isn’t so bad.

Lap 3: You’re still going strong, you can do this. 

Lap 4: I’m glad I’m here. 

Lap 5: See, you’re basically done with mile 1. The first mile is the hardest because you’re just starting out and the whole thing is in front of you. You‘ve already done the hardest part. 

CHUNK 

Think of each mile as 5 laps (or however many it takes to make a mile). By counting ONLY TO FIVE (or whatever that number of laps on your track is) the task is always manageable. 

Dr. KAit

I run on the exterior to get additional hidden distance. Running on the exterior ring gives me an extra half mile by the end.  How much does it give you?

Dr. Kait

Mile 2: 

Lap 1: You already have the hardest part behind you.

Lap 2: Yes, you’re getting more tired but that’s because now your body is in the anaerobic phase and this is the hardest. If you can get through this the rest of the way is downhill.

Lap 3: You’re already half way through the hardest mile.

Lap 4: Only two more laps until you’re half way there.

Lap 5: Last lap of the hardest mile. You’ve got this!

CHUNK

Mile 3:

Lap 1: Now you’re over half way finished. 

Lap 2: Look how strong you feel and you’ve already run half way!

Lap 3: I like this song.

Lap 4: This is not so bad at all.

Lap 5: Last lap until you’re on your last mile. Yay!

CHUNK

Mile 4: 

Lap 1: Yay! This is the last lap. You’re getting er done.

Lap 2: Looking at the clock and planning on next parts of the day.

Lap 3: Grateful for the me time that running gives me not glued to a device.

Lap 4: Let’s see if I can pick up the pace here until the end.

Lap 5: Last lap! Yay! Finish strong!

There is something immensely satisfying about finishing with more miles than you set out to accomplish. Try this chunking strategy and pay attention to your self talk! It makes a big difference!

What If I Have No Motivation to Run Anymore?

If you have no motivation to run anymore, you are NOT alone! Every run is a challenge regardless of how long you’ve been doing this. If you’re anything like me, and you were the kid taking short cuts through the woods in gym to make your mile (ahem, sorry Miss Ryan!!) then you know how daunting running can feel. Especially when you’re doing it. This is where I like to rely on ATHLETIC LAZINESS.

Athletic Laziness is a term I’ve created to remind myself that by exercising I am actually being lazy. How? Because jumping back into exercise after time off is a million times more “effortful” than if you’re already used to it.

Dr. Kait

Breaking Down Athletic Laziness for Running Motivation

Let’s break it down. By exercising you are being lazy. Why? It takes more effort for your body to do something it is not conditioned to do. Notice I don’t use the word “HARD.” That is intentional. Hard makes you feel, well, like something is hard. Effort says, “this will take some work but I can do it.”

Athletic Laziness is a mind trick that really is a life changer. If you start to believe it, you will see results. Staying on top of your workouts really IS LAZY. Because to not do so will be so much more effortful for you when you get back to exercise. And you will be back, because life is exercise. Whether it’s running, walking up the stairs, running after your kids, or walking to town on a sunny day. You will be moving and who wants to feel the effort of movement? Life is more fun when things are less effort.

Life is more fun when things are less effortful. So, eliminate the additional effort and stay on top of your workouts! You’ll feel stronger and they will become WAY easier if you stay consistent.

Dr. Kait on Athletic Laziness

So, next time you are thinking about not working out, remind yourself that you are being lazy and making your workouts A MILLION TIMES EASIER by just doing it. You can do a little less that day, and a little more the next, just do it. That’s athletic laziness!

How to Improve Your Running Without Running

If you are looking to improve your running without running, try changing up your diet! You will find that eating gut healthy recipes and gut healthy foods will make you feel stronger and help you build muscle. And more muscles and strength mean easier runs. With a lot LESS EFFORT. I’ll get on board with that!

Below I’ve added some favorite recipes that will help you and your body get ready to run.

How to Create Sauce Free Pasta that Gets 5 Stars

This fresh Sauce Free Pasta with Roasted Pepper and Kale recipe will get five stars from everyone sitting at the table. It is super easy and so good for your gut health!

All you have to do is chop, stir, and watch as your fresh garden vegetables caramelize into a delicious pasta topping. If you’re anything like me, and busy running between work and life, less is more. This sauce free pasta simplifies dinnertime without sacrificing taste.

Good Morning Breakfast Tostada

Who doesn’t love to have a breakfast tostada on the weekends? This breakfast tostada with black beans and honeycrisp apples recipe includes scrambled eggs, sliced apple, canned black beans, and a few garnishes. 

This recipe uses one pan to save time and clean up! Quick and easy, these tostadas dress up your weekend morning! With a toddler, we can’t always make it out to brunch, making people I love a breakfast tostada brings the diner straight to the kitchen!

9 Vegetarian Foods that Will Make You Say, Damn, I Love Green Bean Pizza

This vegetarian green bean pizza is going to be your next obsession. It is SO SO SO good that everyone at the table will be still be talking long after dinner!

Green bean pizza combines multi-grain wheat pizza dough, lemons, feta, buffalo mozzarella, almonds, garlic, and obvi greens beans all coated in an olive oil drizzle. If you love a unique pizza that won’t leave you feeling bloated, then this pizza is for you. I served it on a Pizza Friday to friends on the patio and we literally devoured it ALL. Every Single Piece. 

Running Motivation for Beginners Gets Easier Every Time You Run!

Remembering two new strategies to help your motivation for running will be a game changer for your regular workout get up and go.

1. Athletic Laziness: by working out you are in fact being lazy. Because if you do not, it will be FAR MORE effortful the next time you do!
2. Chunking: Break your work out into smaller segments and only think about accomplishing what is right in front of you rather than the whole thing at once.

Don’t forget to check out some of the gut healthy recipes on this site to feel good during and after your workout!

Make this your year to get healthy and stay fit! This post was all about the best running strategies for running motivation for beginners!

What are your favorite workout strategies to stay motivated? Post in the comments below!