I don’t want to run. I don’t want to go outside. I just want to stretch out on the couch and binge watch Schitt’s Creek or Downtown Abbey. Or, to curl up in bed and reread Harry Potter for the 14th time.

That’s ok. That’s normal. (Well even for me that’s a lot of HP). I don’t always feel like working out. It could be the weather, fatigue or just generally can’t be bothered. 

It’s ok to want to rest and take it easy. We should rest! But, it’s not good to stay like this on an ongoing basis. We’re not designed to be stagnant. We need to keep moving. We are designed to be working, moving, hunting, exploring, running. 

When I’m running or exercising, it’s a relief. Content with a feeling of tiredness after a workout or a hard day spent in the garden.

On different days, different things will motivate me to get out and go. Getting outside, a big race coming up, seeing friends or a specific goal I have in mind. It’s different for everyone. 

I have found that the best way to get out the door is to just do exactly that. Just put on some running clothes or drive to the gym – just do the smallest thing to get started and almost every time, the workout will follow.

Here’s some other ways to find motivation, when it’s lacking.

Mix it up

Mix up your training with some additional hills, vertical gain or explore some trails. Get to a different pool or gym or simply work out in a park or in the backyard! Go on an expedition to a different part or town. 

Cross training! The 2 dreaded words all of us runners hate to hear. It might be just the thing to kickstart you. Hiking, bike riding, swimming, weights, surfing or skiing could all be new options and an alternative in future if your body needs a change.

Do a Time Trial at a local running track or on a route that you’re familiar with. Try for a new PB (Personal Best) at the 1 km, mile or something longer!

Revisit your Running Goals

Grab a coffee. Find where you’ve written down your Running Goals. Review. 

As yourself, is this still what I want to achieve? Has this changed? What else do I want to do?

Visualise yourself achieving your goals and find or develop a training plan to make it happen. There are plenty out there to use and modify to suit your daily life.

If you don’t have any Running Goals (or need to add some new ones), now’s the time! Book in a race and follow a plan to get in shape for it. Try to reach that 4 hours for the Marathon, run an Ultra or set a new PB at your local parkrun. I enjoy races and hitting new PBs so much more than training. It helps me to have a plan to get the most out of my running and fitness levels. 

It’s also another opportunity to have some amazing life experiences and shared times with other like minded individuals.

Go with friends

Sometimes it’s just hard finding that motivation by yourself. So, go with someone else!

Book a run with people you know, join a local running club or make some new friends that like running or other types of fitness work! Parkruns, your gym class or family/friends are a good place to start. 

Alternatively, get a coach or a Personal Trainer. Pay them to yell at you help you find the additional motivation you need.  

How do you find the motivation to train when it’s lacking?