The Running Rut: Finding Motivation When the Finish Line is Behind You
How to stay motivated after your first running or cycling events, when PRs are no longer a quick fix.
I've already talked about the Motivation Pyramid, where you eventually get your motivation from the health benefits of exercise and from the amazing experiences you can have—like long bikepacking tours.
But what do you do when you need a more immediate boost? When you're in a slump and need a reason to get out there? Here are some simple tips to stay motivated.
Slash the Competition
Take the pressure off. Stop competing with your last run or your friend's pace. Just focus on having a good run. If that means going a little slower, that's fine. The goal is to enjoy it, not to win a race against yourself.
Explore New Routes
Right now, I'm in the Alsace region and I've found a lot of fun exploring the area by running in the mornings. One day, I ran through the cities around me. Another day, I went up into the hills and discovered old castle ruins.
I check my runs on Strava, but I'm looking for places I haven't been to, not for my time. This often gives me ideas for what to do with my family later in the day. Even when you're at home, it's worth leaving the same old paths and finding a new route.
Change Up Your Playlist
Listening to something new can make the time fly by. I typically listen to music on my Shokz OpenRuns, and a great playlist can make a run feel a lot shorter. Or, try a new podcast to give your mind something to chew on while your body is working.
Mix in Other Training
Running and cycling don't have to be your only workout. You might find a calisthenics park on your route and enjoy a quick strength session. This variety helps your body and your mind stay engaged.
Join a Fun Run
Sign up for a "fun run" or a non-competitive event. Choose something that's more about the experience than the time. The Wings for Life World Run is a good example. My tip for that one: set a goal distance and actually stop when you hit it. The last time I did it, I ran 26km and was completely wasted. It would have been more fun to stop a bit earlier.
Or look at below - this was the Mental Health Rocks Run in Munich 2024 - a great running community that was focused on having a good time.
Reward Yourself
Sometimes, a simple reward is the best motivation. Treat yourself to some new running shoes, a new piece of gear, or maybe even a new fitness watch. A little something extra can make you excited to get back out there.
What's your secret to staying motivated when the initial excitement wears off?