How to KEEP Running When You Want to Stop (5 Tricks to Help Keep You Going)

Even if you are the most dedicated runner in the world, there are still going to be days when you’d rather do ANYTHING besides running. 

This is completely normal. Running isn’t an easy activity, and even if you usually enjoy it, there will be days when it feels like a bit of a chore.

The best way to get through these days is to find the right motivation to keep you going. 

We are here to help! We have put together a list of some things that will help to keep you motivated when you are running.

Even if you are ready to throw the towel in for the day, these tips will keep you inspired and motivated to hit your goal! 

How To Keep Running When You Want To Stop

Finding the motivation to keep running when you really want to stop can make you very stressed. It can make the run feel like it is going on forever!

But luckily, there are plenty of ways in which you can train and motivate yourself to keep running. 

The list of tips we have put together is designed to motivate, inspire, and uplift you during these times so you can complete your run, and you will feel incredible afterward! So let’s take a look at the list now. 

1. Control Your Breathing When Running

One thing that will really help you when you are facing a lack of motivation is breath control.

• When you have good control over your breathing, this can positively affect the way you run.
• With good breath control, you can run longer, and you will actually find it a lot easier too. 

If you find yourself breathing through your mouth a lot, then this is going to negatively impact the way you run.

Sure, we know it’s a lot easier to breathe through your mouth, but this won’t do you any favors in the long run! 

Good breathwork takes time and practice to master, so when you are at home, take some time out of your day to practice the way you breathe.

Look at guides online and over time, you will see a massive improvement when you go running.

2. Keep Yourself Distracted to Keep Your Runs More Enjoyable

This sounds really silly, we know, but you’d be surprised by how much of a benefit distracting yourself is while you are running. 

If you are focusing too much on the actual running, or how long you still have to go, then this is going to make time go even slower and your run is going to be anything but enjoyable.

Distracting yourself is a lot easier than you think in this situation, and it doesn’t require much effort. 

• The simplest form of distraction is to put earbuds in and concentrate on the song playing.
• You can also listen to an audiobook or a podcast.
• Don’t pay attention to anything else, just the song or spoken words.

Then just concentrate on the next song or chapter of the book. Before you know it, the run will be done. 

If you are running somewhere incredibly scenic, simply take in the view. Different distractions work for different people, so before you go out for a run, work out which distractions work best for you! 

3. Bribe/Reward Yourself After a Run

This sounds really negative, but you will be surprised by how well bribing yourself will motivate you to run!

• You can bribe yourself with a simple reward system, so something like “if I go running for 5 miles I can eat a pizza later”.
• It doesn’t even have to be food. It can be anything that really interests you! 

When you have something fun waiting for you after you have done something difficult, it can really make the whole situation easier and you will feel way more motivated to do it. 

4. Use A Target System to Keep You Motivated

Regardless of what stage of running you are at, it’s always important to set targets to work towards.

On the days when you really don’t want to run, this can come in handy:

• Say you are about to go out for a run, plan to only run to the park that is a mile away.
• Or plan to run to a lamp post at the bottom of the street.

If you get there and want to keep going, keep repeating this process!

Once you have that target in your mind, your attention is going to be completely focused on that, and you will feel far more motivated to complete that target. 

This is actually a trick that is known as “attention narrowing” and it helps runners and anyone who is doing strenuous activities to get past their lack of motivation. And it really works! 

5. Switch Between Running & Walking

On the days when you are really motivated and pumped to go running, don’t use this tip!

But on the days when you just really can’t find the motivation, this tip will help you get more done. 

• Moving around is always better than just sitting around, so walking for a bit of your run is better than not going running at all.
• Running takes time to build up and get better; a lot of it comes from stamina and endurance.
• So if you really need to take a break from running, walking is the next best thing you can do!

Just keep moving, regardless of what pace you are moving at. If you give yourself a break and walk for a bit, you will feel more motivated to finish your run. 

The Bottom Line

Lack of motivation to run is always really annoying, but there are plenty of ways in which you can keep yourself running and motivated when you want to stop.

Use the tips we have provided here the next time you feel like this, and you will be surprised by how well they work! 

Everyone has off days, and remember to remind yourself that that’s totally ok!