RUNNING MOTIVATION: 11 KEY TIPS TO CREATE IT - GEOGRAFÍA - 2024

The motivation to run is hard to find if you 're starting and you 're not used to. Without the habit of running, it will seem like a monotonous, boring, tiring activity that does not cause you any more interest than losing weight.

However, that's just the beginning. Once you see that you advance, that you hold more, that your power increases and that you are feeling physically, your motivation increases and running begins to be a pleasant activity.

The problem is, with all the distractions we have, that motivation is hard to maintain. In this post I will show you what you can do to motivate yourself and be persistent running.

Key tips to motivate yourself to run

1-Create the habit

If you really want to see results, you will have to run at least 3-4 times a week. That way your body will get used to it and you will increase physical resistance.

You will then have to be very constant and the problem is that motivation is not always there. It is normal that some days you feel unmotivated or bad. However, if you are in the habit of going for a run, you won't need that motivation to run or lose weight.

Therefore, focus on creating the habit of running, do not always trust to be motivated, because it is impossible to be motivated every day.

2-Think about the health benefits

First of all, to do anything and be motivated by it, we must find a reason. Why do we do it? Thinking about the health benefits of running regularly will motivate you. These are some:

Improves heart function

When you run, the interior of the ventricles increase 20% in size, which causes an increase in blood flow throughout the body, benefiting the organs. In addition, you will reduce bad cholesterol, which is one of the triggers of heart disease.

Improves the functioning of the lungs

If you run, you will improve the functioning of your lungs, you will breathe better and therefore you will increase your quality of life.

Helps to lose weight

Most people start running because they want to lose weight. And you do well if you are one of them because this activity is one of the most efficient to burn calories and lose weight.

Each kilometer and a half you will burn approximately 100 calories and also increase your muscle mass, in turn lightening your metabolism, which will cause you to burn more calories during rest periods.

On the other hand, if you want to obtain the best results losing weight, combine running with diet and you will lose weight much faster and healthier.

Improves digestion

By running, the nutrients you've eaten are absorbed more effectively and the time it takes for food to pass through the small intestine is decreased.

Reduces depression, stress and makes you happier

Like other types of exercise, running is a great reliever of stress and even depression. After doing anaerobic exercise, the feeling of euphoria, tranquility and calm is characteristic after finishing the session.

Additionally, research shows that adults who exercise consistently are happier than those who are more sedentary. Therefore, this is one more reason if you want to feel energetic and creative.

Improves sexual relations

Scientists from Harvard University have shown that men who are physically active are 30% less likely to develop sexual problems. The increased blood flow caused by regular exercise leads to a healthier and more vigorous sex life.

Delays aging

According to various studies, exercising slows aging and running is one of the best ways you can choose.

Improve sleep

Researchers from Northwestern University showed that people who exercise have a higher quality of sleep, as well as fewer depression symptoms, more vitality and less sleepiness during the day.

You already know the benefits, however it is likely that despite this you feel unmotivated and do not have the will power to go out to the streets or go to a park or gym and spend a good time running. Let's try to find a solution for it:

3-Start with little time

Just because you want to lose weight or start running for pleasure does not mean that you have to spend an hour suddenly. In fact, that will only decrease your motivation, and your body will not be prepared for it.

Try to set a time from day one and work your way up. You can start for 10 minutes, or even 5, and from there go up 1 minute each day.

It may seem little to you, but this will prevent you from being demotivated first because you will see everything much easier. In a month you can be running 30 minutes a day.

4-Set a goal you want and make them visible

This is very important and it will be one of the best helps. What motivates you the most about running? Why do you do it? Run a marathon and win? Slim down?

If, for example, you want to lose weight, set a goal of losing 2 kilos a month and put in your room a visible photo (that you can see every morning and before going for a run) of someone whose physique you like and can achieve by exercising.

Read this article if you want to learn how to set goals correctly.

5-Use music

This is a traditional way and it works. Music motivates, distracts, relaxes and encourages you. The type of music is your choice; soundtracks, classical music, rock, pop…

Another option is to play your favorite radio shows or recordings of English to learn while running.

6-Don't wait for someone to go out with you

In my opinion it is positive to go running alone. This will promote your independence and that you are able to follow your goals autonomously. You cannot depend on someone wanting to go running with you to lose weight and improve your health, it is something you have to do

It is also true that there are people who are more encouraged to go running if they do it with a partner. If you are one of them, ask your friends or family and if no one wants you, you can search online communities. However, remember that being independent will be one of the skills that will make you happiest in life.

7-Write down your successes and reward yourself

Are you going to miss an achievement without cheering yourself up or giving yourself a prize? Better not, because you have lost an opportunity to cause a behavior to repeat itself.

How to do it?

-Use a notebook to record the distance and time you run each day. This will make you aware of your progress and that the effort has its reward. Also note your weight and how you feel after running. Therefore, make the notes after finishing the sessions or some time after.

-Use prizes for yourself. It doesn't have to be material rewards, which too, but compliments to yourself like: "You're a crack" or "You did very well." It is important that you do this when you have really put in the effort and done it well.

8-Use self-affirmations or mantras

Repeated positive self-affirmations or mantras such as "you are doing well", "I feel tired although I can go on" or "don't give up" make you focus your attention on a positive thought and avoid the inner critical voice that will say things like " I feel tired, I'm going to stop "or" I can't take it anymore. "

Examples of self-affirmations:

"Every step I take is one more improvement in my physical form."

"The more I resist, the stronger I get"

These motivational phrases can help you.

9-Avoid all or nothing

Sometimes you will have in mind that you have to run for an hour and you do not have time, however this is an inflexible thought.

If you have little time or you are on a day when you feel very tired, simply reduce the time in which you will be exercising or do not do it as intensely. Remember that what really gives results is the persistence and continuity of the exercise, it is normal that there are days when you do not have so much time or you are tired.

10-Are you ashamed to run in public?

Some acquaintances have told me that they are ashamed to run in public. They have thoughts like "they are looking at me", "I am bothering people", "I run in a funny way and they laugh at me".

They are negative thoughts, from your critical voice and you have to be aware of them to avoid them. Also, how do you know they are true? For example, every time I go down the street and see people running, I think they are doing something profitable, good for health and admirable for the effort that it takes.

So change those negative thoughts. For example: "People are used to seeing people run", "People will see that I am an athlete and that I am in shape".

11-Live the present

One of the reasons people stop running is because they are thinking about the future or other things "more important than running." However, what is more important to you than something that is beneficial to your health?

Work on mindfulness, think about the now, live the sensations you experience while running.

12-Don't compare yourself

Comparing yourself will only demotivate you. You are totally different from other people. Some will be fitter and can run more, others the opposite. In any case, all people are valuable.

Focus on yourself and your results and avoid comparing yourself to other people.