One Hungry Runner

Are you gearing up for a long run and dreading the thought of losing motivation halfway through? Whether you’re a seasoned runner or just getting started on your fitness journey, maintaining motivation during a lengthy run can be a real challenge. The good news is that with the right mindset and strategies, you can power through those miles and achieve your running goals. I want to share with you three things that can help you make that upcoming long run a little more enjoyable.

1. Set Clear Goals and Milestones:

One of the most powerful tools for maintaining motivation during a long run is to establish clear goals and milestones. Having a target to strive for can give your run purpose and direction, making the miles feel more purposeful.

Long-Term Goals: Begin by setting a long-term goal for your running journey. It could be completing a certain distance, improving your personal best time, or even participating in a race. Having a bigger picture in mind will help you stay focused!

Short-Term Milestones: Break down your long run into smaller, achievable milestones. For instance, if you’re planning a 10-mile run, set mini-goals for every 2 miles. Reaching each milestone provides a sense of accomplishment, boosting your motivation to push forward.

2. Mindful Distraction:

Running for an extended period can sometimes lead to monotony, which in turn can diminish your motivation. Engaging in mindful distractions can help divert your attention from the physical exertion, making the run more enjoyable. 

Music or Podcasts: Create a playlist of your favorite energetic songs or listen to podcasts that interest you. (Any other Crime Junkie fans here?!) The rhythm of music and engaging content can keep your mind occupied and your spirits high.

Visualize: Imagine yourself running in a beautiful landscape or visualize crossing the finish line. 

Focus on Form: Concentrate on your running form and technique. Analyzing your posture, arm swing, and foot strike not only improves your running efficiency but also keeps your mind engaged in the present moment.

3. Positive Self-Talk and Affirmations:

The way you talk to yourself during a run can significantly impact your motivation and performance. Replace negative thoughts with positive affirmations to maintain a strong mental attitude.

Create Mantras: Develop short, powerful mantras that resonate with you. Repeat phrases like “I am strong,” “I can do this,” or “Every step takes me closer” to uplift your spirits and maintain motivation.

Celebrate Achievements: Acknowledge your progress and give yourself credit for your efforts. Reminding yourself of your accomplishments, no matter how small, can reinforce a positive mindset.

Embrace Challenges: Instead of thinking “This is such a long run / I don’t know if I can do this, etc.” start telling yourself “This is something new! I am going to do this and give it my best!”

Remember, every step you take brings you closer to your goal, and maintaining a strong mental game is just as important as physical endurance! By incorporating these strategies into your running routine, you’ll find yourself conquering long distances with newfound enthusiasm and determination. So, lace up your sneakers, hit the pavement, and let these techniques guide you to a successful and satisfying run!