It’s 6 degrees. The wind is howling. A certain runner I know has 5 miles on tap. The question isn’t IF she’ll run today, but rather whether she’ll brave the elements and get it done outside, or take those miles to the trusty mill. Of course she’d rather curl up with coffee and skip the whole thing. But she doesn’t even consider it. Why? Because she’s motivated. Staying motivated isn’t easy, especially when there are obstacles to overcome. But there are certain traits that help get the job done:
1. Optimism. Studies show the most successful people feel they are responsible for their own happiness and have a positive mindset. Deep down, they BELIEVE they can do something.
2. Set Goals. Not just goals you’ve achieved in the past and you know you can do again, raise the bar. Choose new ones that excite and challenge you. Goals that nudge you out of your comfort zone may scare you just enough to keep going.
3. Find your tribe. Like-minded people who share your passion energize the whole process. A support system you can share war stories with will keep you going and keep it fun too. Tribes come in all shapes and sizes. They can be friends and family, a running club, online community, it all works.
4. Track progress. While you don’t want to compare yourself to others, it’s perfectly acceptable to compare yourself to an earlier version of you. Note your starting point then break down a huge goal into manageable chunks. Avoid becoming overwhelmed by focusing on one day at a time. One workout. One mile. One step.
5. Celebrate success. Don’t wait for the finish line to celebrate. Celebrate milestones too. Sometimes just getting out of bed and getting in ANY workout is a victory. Reward yourself as you progress.
By consistently chipping away at your goals, even in small ways, you gain momentum and start to define yourself by positive traits. Productive behaviors performed over and over again become good habits that will serve you and carry over into other aspects of your life.
What motivates you? How do you stay motivated?
Great tips! The setting goals one I think is key, but the big disclaimer is that it has to be the right goal for you. I know lots of people (clients and friends) who set goals they think are what they should be doing, rather than what they actually will be passionate about chasing. It invariably ends in frustration, boredom, or seeing the goal as a big albatross, rather than the motivation. Once you find that goal that you really, desperately want to achieve, though, it makes a HUGE difference!
So true!! I loved all these but especially the consistency and tracking my progress. At 44 sometimes the improvements come very slowly – I like being able to look back at Run Keeper and say, “well, I’m not where I want to be, but I’m not where I WAS!” GREAT POST.
I have definitely been struggling with motivation lately:/ Ugh! Trying to get back on track this week after a long and fabulous girl’s weekend;)
#1 is key for me! If you believe you can do something, if you want it bad enough, it’ll happen! That’s such great motivation.
I love the first picture, it’s so beautiful! I can see where you may choose treadmill every now and then! These are all great motivational tips and they really work! Thanks for sharing! Have a great week! Stay warm!
These are great and you’re absolutely right – the first step is to be optimistic! If you have a negative attitude, you’ll have a VERY difficult time staying motivated to reach those goals!
Great tips! I will need to refer to these 5 tips AGAIN and AGAIN over the next few weeks 😉
Very good tips from a badass runner who gets out there in the worst of conditions! Today when faced with four degrees, I just told myself that I was going AND that it wasn’t going to be as bad as I thought. It kind of was for the first mile or two, but then all was ok and I got it done. I did this one solo, but like you said, it definitely helps to have partners waiting for you on those low mojo days as well.
I love the setting goals. I stay much more motivated if there is something I am looking forward to
Great post! I love the advice to Find you tribe! Have others to motivate and hold you accountable is great.
Having a goal and having people that make me accountable always works for me.
I love setting goals for myself and keeping track of my progress. Since I’m a goal oriented person and loved reaching milestones, both of these definitely help to keep me motivated, even when the temperature is at or below zero.
Way to go! It can be so hard to stay motivated in the winter. I think the key is having a goal. I have had zero motivation to run outside most days lately!
Great tips! Not that I know anything about getting outside for a run in the polar vortex…
I think it is a given that nothing motivates me to run in the cold!! I don’t even know if a tribe would help. You amaze me every day with the conditions you suck it up and run in!!
I am with the previous poster, Kim- nothing motivates me to run in the cold- even a tribe won’t work. I need someone to drag me out of the house and make me do it if it’s freezing outside 🙂
All great tips Marcia and great reminders for me right now as my mojo is seriously waning!
I’ev been getting out to run/ride/swim/lift/ whatever…mountain bike lately (tomorrow at 4:30 am) for 44 years. I don’t know what motivates me. I just like doing it…pure love?
i’m using a new training journal and i’m surprised at how much that simple act has motivated me. something about writing down workouts really has helped me stick to them!
I love that you included optimism! Our outlook truly does determine our outcome; staying positive and keeping my eye on the prize keeps me motivated!
for me in ALL THINGS it is ALWAYS THE TRIBE.
Great post! I’ve actually had no problem staying motivated this winter. Motivated to hit the treadmill that is, lol! Not much will get me outside, it’s soooooo cold!
Great post! I am definitely struggling this winter and just cannot shake that blah feeling. Creating goals is a great way to stay ,privates but sometimes it can feel overwhelming which is exactly what I am feeling right now.
I’m always so happy to check off a training run. Maybe I need to add boxes for lifting weights as well…
Great tips!
Whenever I need running motivation I go to flotrack or youtube and look up videos of my favorite pro runners doing workouts and stuff. OR even college runners’ videos on flotrack…then I’m pumped and ready to go out on my own run. It helps me remember my goals.
great tips! I would have never gotten this far without my friends!
Isn’t it strange when motivation is high and all is going well then suddenly the mojo is gone. How does that happen?
Great tips!
OMG! I was just finishing up a blog post pretty much on the same thing. FAB 5 ways to stay motivated. Honest!! I didn’t copy… but now I will link over to you!