6 motivational running tips you need to know

Looking to improve your stride? Read six tips every runner should know by Siobhan Rootes, English Athletic Coach.

We’ve all been there. A long day at work, meetings that overrun, a quick lunch-on-the-go, and now the thought of your 6 pm run is weighing you down. Any motivation you did have has now dissipated.  

So, what are you going to do about it? Are there any ways to find that drive so that your training doesn’t slip?  

To help you out, we spoke to Siobhan Rootes to put together six motivational tips to help you stay on track. 

1. Run towards the goal 

Having a goal to work towards is a sure-fire way to stop any foot-dragging. A little bit of healthy pressure can help you run faster and further and get you across that finish line. 

Your goal does not have to be running a marathon, even something as simple as being able to run an extra lap around the park or doing five more minutes to help you reach your recommended 75 minutes of high-intensity activity. Any goal, small or big, can help give you that extra motivation you’re looking for. 

2. Avoid the terrible too(s)

Too much, too fast, and too soon can all lead to overtraining and injury. Overtraining can negatively impact your training and cause you to have to stop running altogether.  

Make sure you have a sensible approach and are allowing enough time for your body to rest and recover. This will prevent overtraining and help towards better performance levels – making your running more enjoyable (and injury-free!). 

3. Do it for charity 

Choosing to run for a charity that means something to you or your friends and family can be a great way to help you keep motivated. Knowing that you are doing something positive and helping change lives can help give you that nudge in the right direction when you may otherwise be considering quitting. 

Your friends and family will most likely be following you on your journey, and this added support can help you with any motivational setbacks you could be having. 

Run for Charity has lots of ideas for charities that you can get behind.  

4. Get social 

Running with like-minded people is a great way to keep social and fit. 

Running with a friend or local group can help you stay motivated as you’re more likely to turn up to train with others as it’s more enjoyable, and you won’t want to let them down. Running with others can also help you reach your achievements, and listening to other runners’ stories can inspire you – giving you the kick to keep going. 


Making sure you have SMART goals ensures that they are realistic and achievable for you. There is no point in creating a plan where you will run five times a week when you know that you won’t be able to. 

Start slow, with one or two runs a week, then build it up. If it is achievable, and you can add more, then do, but you don’t want to overdo it. Remember – consistency is key!   

6. Track your progress

Tracking your progress through distance, time, and personal bests can help you see any progress you are making.  

Positive progress gives you a sense of achievement that boosts motivation. Knowing that you are heading in the right direction will keep morale high.  

You can also track your progress through your inner health with blood testing. Try out our Sports Performance range to find out your baseline fitness levels. Then, after a few months of training, see how your markers have improved. 

Seeing improvements in markers like cholesterol can encourage you to continue running long-term as part of a healthy lifestyle. 


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