We’ve all been there. The alarm goes off, and the thought of getting that workout in feels less appealing than staying snuggled under the covers.
Motivation, like the weather, can be unpredictable. Some days it’s abundant, others it’s nowhere to be found. So, how do I find that spark when it’s hiding? Here’s my toolkit for those “meh” days:
1. The “Five-Minute Rule”
This is my go-to tactic. I tell myself, “Just put on your workout clothes and go for five minutes.”
Nine times out of ten, once I’m moving, I realise I feel better than I thought and continue my workout. It’s the initial inertia that’s the hardest to overcome.
2. Remember Your “Why”
Why do you run?
Is it for your physical health, mental clarity, or a specific goal?
Take a moment to reconnect with your “why.” Visualizing the feeling of accomplishment, the joy of a good run, or the progress you’re making can be a powerful motivator.
3. Break It Down
If the thought of a long run feels overwhelming, break it down into smaller, more manageable chunks. Tell yourself you’ll just run to the next lamppost, or for 10 minutes. Small victories build momentum.
In the gym, work the set you are in.
4. Change Your Scenery
Sometimes, a change of scenery is all it takes. If you’re tired of your usual route, explore a new trail or park. The novelty can reignite your enthusiasm. I love to find new trails, even if they are close to home.
5. Find an Accountability Buddy
Having someone to workout with or even just check in with can make a huge difference. Knowing someone is counting on you can push you out the door on those less-than-motivated days.
6. Listen to Your Body (But Don’t Confuse It with Laziness)
It’s important to differentiate between genuine fatigue and simple lack of motivation. If you’re truly exhausted or experiencing pain, rest is essential. But if it’s just a mental block, push through it.
7. Reward Yourself
Set small rewards for completing your workouts. It could be a delicious smoothie, a new podcast, or simply the satisfaction of knowing you accomplished something.
8. Embrace the “Bad” runs
Not every run is going to be a PR or a euphoric experience. Sometimes, it’s just about getting out there and moving. Even a slow, easy run is better than no run at all.
This also applies to the gym. Didn’t hit your set? Failed at 8 reps instead of 10. That’s ok, try again next week. You are allowed to fail. Failure isn’t a bad thing it just makes you stronger.
9. Visualise Success
Before you go to bed, visualize yourself completing your workout. Imagine how good you’ll feel afterwards. This mental rehearsal can make it easier to follow through in the morning.
10. Remember the Consistency
Consistency is key. Even on the days you don’t feel like it, making the effort builds discipline and reinforces your commitment to your goals.
Ultimately, motivation is a muscle that needs to be exercised. By using these strategies, you can learn to overcome those “meh” days and stay consistent with your running journey.
What are your go-to motivation tactics? Share them in the comments below!