What keeps you motivated during a run?
pandabear_
Posts: 487 Member
My past couple of runs outside have been very difficult to finish, and the last one today I gave up with 10 minutes to go. 
I usually run for 30 minutes and do a distance of between 3.82 and 4 miles in this time. But for some reason the past few runs, I just had to give up or (as ridiculous as it sounds) tell myself mentally to keep going. It's been really tiring/frustrating because I know I have it in me to do the full 30 minutes running.
So what is it that keeps you motived to keep going?
I usually run for 30 minutes and do a distance of between 3.82 and 4 miles in this time. But for some reason the past few runs, I just had to give up or (as ridiculous as it sounds) tell myself mentally to keep going. It's been really tiring/frustrating because I know I have it in me to do the full 30 minutes running.So what is it that keeps you motived to keep going?
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Perhaps you are running too fast? Four mile in thirty minutes is not insanely fast, but if you never run for longer than half an hour you are probably trying to push yourself to go as fast as you can every time you go out, which is not the most effective (or pleasant) way to improve. Just slow down to a pace you could chat or sing at and do 30 mins at that pace, even if you cover much less distance. Speed can come later when it feels easy.4
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Knowing I can eat after I finish. Huge motivation.3
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The variety of music I have on my iPod, and the fact it's on shuffle so I never know what's next; the things I see during a run...beautiful farms, fields, animals, flowers; the knowledge that I'm getting stronger daily, the food I know that's waiting for me afterward, the satisfaction I know I'll feel crossing that finish line...lots of things. You have to find yours.1
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What litsy3 said! That has to be a major push! I have a few tricks for those times when mental road blocks stop me, though. (It does happen. Usually right before an improvement if you are willing to work through them.) First, I like to run out and backs. If I run out to my max distance, I'm going to have to get home somehow. I'm likely to get bored walking home and start running again. It is ok to slow down if your not feeling it. A slow jog is better than a walk, but a walk is ok sometimes, too. Maybe it's a fuel issue.
Also, music! Especially if the run is long. I have a play list on Spotify of songs that I know. That I know will both motivate me, and keep me at a good pace.
I also run with my dog. That isn't an option for everyone, but you can also find friends to run with. Both have kept me moving in the past.1 -
Perhaps you are running too fast? Four mile in thirty minutes is not insanely fast, but if you never run for longer than half an hour you are probably trying to push yourself to go as fast as you can every time you go out, which is not the most effective (or pleasant) way to improve. Just slow down to a pace you could chat or sing at and do 30 mins at that pace, even if you cover much less distance. Speed can come later when it feels easy.
Thanks, that's a good tip, I can definitely slow it down. My plan was actually to increase my run to 35 minutes in a couple of weeks, once 30 minutes was comfortable, then continue going up 5 minutes. So speed definitely isn't my goal, although sometimes seeing that I ran a mile even faster than had before is a nice feeling.
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TavistockToad wrote: »
I would definitely run 10 miles for either of those things.
I ran a 15K cross country race on Sunday and was daydreaming from about 7K in about the vanilla milkshake my friends had promised would be waiting for me at the finish line.0 -
pandabear_ wrote: »Perhaps you are running too fast? Four mile in thirty minutes is not insanely fast, but if you never run for longer than half an hour you are probably trying to push yourself to go as fast as you can every time you go out, which is not the most effective (or pleasant) way to improve. Just slow down to a pace you could chat or sing at and do 30 mins at that pace, even if you cover much less distance. Speed can come later when it feels easy.
Thanks, that's a good tip, I can definitely slow it down. My plan was actually to increase my run to 35 minutes in a couple of weeks, once 30 minutes was comfortable, then continue going up 5 minutes. So speed definitely isn't my goal, although sometimes seeing that I ran a mile even faster than had before is a nice feeling.
I would suggest finding a good running plan, and sticking with it. You will find that the mileage varies, and so do the paces that you run at. You will end up with a better result and faster gains. Especially, if you find one that follows the 10 percent increase per week rule.0 -
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I agree slow down a bit. If you head out for a run knowing it has to be an all out pace for 30mins it can feel like a drag and mentally block you.
I get the same way with my running routine. Yesterday I headed out and told myself to run easy for as long as I wanted. I ended up running 5 miles! And it felt great. I felt like I could have kept going, but I didn't have enough time.
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I love running to great tunes. I also plan my route to pass a whole bunch of wedding dress shops. Helps to remind me what I'm working for.0
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ashleyminnich1 wrote: »pandabear_ wrote: »Perhaps you are running too fast? Four mile in thirty minutes is not insanely fast, but if you never run for longer than half an hour you are probably trying to push yourself to go as fast as you can every time you go out, which is not the most effective (or pleasant) way to improve. Just slow down to a pace you could chat or sing at and do 30 mins at that pace, even if you cover much less distance. Speed can come later when it feels easy.
Thanks, that's a good tip, I can definitely slow it down. My plan was actually to increase my run to 35 minutes in a couple of weeks, once 30 minutes was comfortable, then continue going up 5 minutes. So speed definitely isn't my goal, although sometimes seeing that I ran a mile even faster than had before is a nice feeling.
I would suggest finding a good running plan, and sticking with it. You will find that the mileage varies, and so do the paces that you run at. You will end up with a better result and faster gains. Especially, if you find one that follows the 10 percent increase per week rule.
I have a couch to 10 k running plan on my phone, which I could start doing. It would mean starting with running 40 minutes (4 ten minute runs with 1 minute walking break), which at the moment looks terrifying.0 -
pandabear_ wrote: »ashleyminnich1 wrote: »pandabear_ wrote: »Perhaps you are running too fast? Four mile in thirty minutes is not insanely fast, but if you never run for longer than half an hour you are probably trying to push yourself to go as fast as you can every time you go out, which is not the most effective (or pleasant) way to improve. Just slow down to a pace you could chat or sing at and do 30 mins at that pace, even if you cover much less distance. Speed can come later when it feels easy.
Thanks, that's a good tip, I can definitely slow it down. My plan was actually to increase my run to 35 minutes in a couple of weeks, once 30 minutes was comfortable, then continue going up 5 minutes. So speed definitely isn't my goal, although sometimes seeing that I ran a mile even faster than had before is a nice feeling.
I would suggest finding a good running plan, and sticking with it. You will find that the mileage varies, and so do the paces that you run at. You will end up with a better result and faster gains. Especially, if you find one that follows the 10 percent increase per week rule.
I have a couch to 10 k running plan on my phone, which I could start doing. It would mean starting with running 40 minutes (4 ten minute runs with 1 minute walking break), which at the moment looks terrifying.
You can run 4 miles in 30 minutes... you can easily run for 40 minutes you won't even need the walking breaks.0 -
Knowing I've got to keep going to get home! I rarely give up and walk because it makes it so much harder to get going again, just slow the pace down a bit if necessary.0
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This
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What motivates me? Finishing.0
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Pffft! Everybody here talking about their 5 to 15 miles running distance I'm still here trying to break 3 miles and wondering why I'm winded halfway up on a hill -.-
You're doing great. I just ran 2 miles for the first time in my life (61 this week) on Fri. Now I have to start on that 3 mile/5k goal. Keep going!0 -
Pffft! Everybody here talking about their 5 to 15 miles running distance I'm still here trying to break 3 miles and wondering why I'm winded halfway up on a hill -.-
Because it's a hill and you're probably going too fast.
It wasn't that long ago that the idea of running 5 miles non-stop seemed impossible.......now it's an easy mid-week run. Keep at it, it does get easier (then our brain does something stupid like "Hey, now that 5 miles is easier, let's try for 10 miles!")
OP, I'm going to second the suggestion to slow down a bit..... most of your runs should be at a conversational pace. For many of us running sub 8 min miles is approaching race pace. Try to just enjoy the run for the run's sake........personally I'm exceedingly lucky that I've got a rec path beside the Ottawa River, I just kick back and enjoy the scenery while I'm running.0 -
I had a kickass playlist for today's 22 miler. I tend to daydream a lot too. During races, I just close my eyes and grind it out. Feels so good once it's over haha. But I'm ready to run the next day. I hate resting days.0
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I'll second (third?) the advice to run slower. Conversational pace. Talk outloud to yourself if you have to, but keep it nice and slow.
As for staying mentally in the game, I load up a good playlist or podcast to take my mind off the distance. I also break up my run into segments (esp for long runs) in different neighborhoods so that it never feels like one long haul.0 -
Don't think about running you will get further without even noticing0
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I enjoy it and it clears my mind. I also run with my dog, and he provides endless quantities of entertainment.0
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I found that when I wanted to gradually extend the length of my long runs, I got slower -- and not just on the long runs! So yeah, I'd suggest slowing down a bit for a while.
Here's another thought: I don't know how many times a week you run and whether you change up your paces and rotate in different training types, but I like to make sure I do at least 1 run a week where I alternate 3 minutes of FAST running (not necessarily sprinting, more "race pace") with one minute of walking or very slow running, aiming for an average speed over 4 miles that's about equal to my speed on a straight-ahead (no breaks) regular 4 mile easy run. Those runs tend to be a lot of fun, mentally they're a BREEZE, and they have helped me develop some speed and strength that translates into faster speeds on my longer easy runs too.0 -
I found that when I wanted to gradually extend the length of my long runs, I got slower -- and not just on the long runs! So yeah, I'd suggest slowing down a bit for a while.
Here's another thought: I don't know how many times a week you run and whether you change up your paces and rotate in different training types, but I like to make sure I do at least 1 run a week where I alternate 3 minutes of FAST running (not necessarily sprinting, more "race pace") with one minute of walking or very slow running, aiming for an average speed over 4 miles that's about equal to my speed on a straight-ahead (no breaks) regular 4 mile easy run. Those runs tend to be a lot of fun, mentally they're a BREEZE, and they have helped me develop some speed and strength that translates into faster speeds on my longer easy runs too.
Ah no, I haven't tried this. I finished C25k a long time ago and just a couple of weeks ago got back into running after doing Insanity for 2 months. My endurance level was really improved by Insanity, and so it meant that I was able to start at 30 minutes running again. So at the moment, I have just been doing 30 minute runs every other day. So sometimes 4 or 3 times a week.0 -
I took everyone's advice and went a lot slower. I finished the full 30 minutes, I did 3.74 miles. I felt really good during the run, could speak out loud and wasn't dying to stop.3
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When I first started out 3-5 miles felt like forever for me. I found that music kept my mind occupied and I kinda started to zone out after a while. There are also apps like that Zombie run one where it keeps your mind engaged. Since then my motivation for runs longer than 9 miles is really just food. I burn so much (not including my workout outside of running) that on long run days I think about what I wanna eat. I'd say 95 percent of the time it's a variety of donuts... the other 5 percent is just shoving my face into a pizza or big juicy burger.2
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Pace yourself, small goals, small targets, good music!!!1
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For me it's about holding myself accountable to complete the task0
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