Running can be easy to pick up as a sport, but hard to maintain over a long time, so here are 4 data-based strategies that can help you keep that running motivation up.
It's not unusual for us to encounter a slump in motivation when performing repetitive tasks. This happens even in enjoyable activities, such as gaming, which can become mentally fatiguing after a long time. The challenge increases when considering physically demanding activities like running, where fatigue quickly sets in, both physically and mentally.
Statistically, running enjoys significant uptake among people looking for an easy-to-start exercise routine. However, according to a 2020 NCBI study, a large percentage of runners abandon the activity due to being tired of it.
Running offers many benefits, but the journey is steep. Long-distance runs, muscle soreness, and slow progression can severely dent your motivational reserve. Yet, with strategic actions, it's possible to replenish your motivational fuel.
Our team at RunAI has analysed runner behaviour and curated four statistically-backed tips to boost your running motivation.
During a run, the thrill of breaking personal records or covering extra mileage can be exhilarating. However, while achieving personal milestones fosters satisfaction, it simultaneously heightens the risk of running-related injuries. Such unfortunate events can dampen your enthusiasm.
A 2014 study in the Journal of Orthopaedic & Sports Physical Therapy noted that excessive training volume was a common cause of injuries in runners, particularly beginners. Hence, it's crucial to pace yourself appropriately.
Starting slowly, gradually increasing your pace, and giving your body time to adapt will contribute to sustainable improvement. Rather than sprinting toward ambitious targets, focus on consistent, incremental progress to stay motivated.
Multiple studies, like the one from Oxford University in 2009, suggest that exercising in groups enhances motivation and overall performance. Running buddies introduce elements of healthy competition and mutual accountability, stimulating both partners to push their limits.
Even if physical meetings are challenging, virtual accountability can be equally beneficial. Regular check-ins and progress tracking can spur each other toward consistent running habits.
However, the feasibility of group runs can be influenced by various factors, such as scheduling and geographical constraints, which leads us to the next tip.
If solitary runs are your only option, consider adding a twist to your routine to sustain interest. Traditional methods, like Fartlek (a Swedish term for "speed play"), help by turning landmarks on your route into checkpoints for pace modulation.
Emerging trends suggest leveraging technology to boost motivation. Digital platforms host virtual competitions, though they may require specific timing and involve a fee.
Apps like RunAI offer innovative solutions to gamify your runs. Our upcoming feature uses AI to create virtual competitors that match your pace, offering you an immersive, competitive experience anytime, anywhere.
.png)
According to a 2018 study published in the Journal of Applied Psychology, setting overly ambitious goals often results in failure, which erodes motivation. Hence, setting attainable goals based on your current capabilities is crucial..0.
Splitting your ultimate objective into smaller, manageable targets can keep motivation high. Achieving these minor milestones can be a confidence booster and serve as a constant reminder of progress.
Rewarding yourself for each milestone reached adds an element of anticipation, making the running experience more enjoyable. However, ensure that these mini-goals offer a decent challenge, as easily achievable targets might not stimulate the desired motivation.
Running is a potent tool for both mental and physical transformation. We hope this article helps you overcome motivational roadblocks and fuels your running journey.
