Are you tired when you start your run, or a short distance into the run?

This is often due to low blood sugar level. Eat an energy bar and a cup of coffee (or beverage of your choice) about an hour before your run-walk.

Are you doing your run-walk in the same place, day after day?

If you are stuck running in the same place, break out! Go to a scenic or interesting area at least once a week. Some folks are more motivated running in the city, while others can’t wait to run on trails. Whatever area motivates you to run, go there.

Are you exercising at a fairly hard level, more than 3 days a week?

If you are tired or simply unmotivated, you may be hitting a temporary “burnout wall.” Drop back to an every-other-day exercise routine until you feel the motivation come back.

Most runners in this position find that they respond better by only doing 10 minutes a session at first. After a week or two, 10 minutes is not enough.

Are you running with a group?

The right group will keep you motivated. As you run, you share stories, jokes…your life. There is something very gutteral about running together that encourages you to be yourself and share with others. You don’t want to miss the fun of the group.

Are you running the same distance each day?

If so, vary the distance. Have one long run a week, one short run and one medium run. Variety is the spice of running.

Are you running the same speed each day?

You’ll tend to get into a boring rut if every day is the same. On your long run day, go very slow. On your short day, run faster in a few one minute segments than you normally run (don’t sprint, just run faster than normal).

There are several variations you can make on your other day. Look at the cadence drill mentioned in this book. Not only will this drill help you run more easily and faster—the 20 second cadence counts will break up a run and give you a purpose.

Do you have a goal?

Look at a schedule of running events in your area, and select a race that you want to finish. If you have run this before, you can also target a time goal. As you write the race date on the calendar, you’ll find more purpose to every run.

Have you just finished a long term goal?

When you have trained for a challenging event, over several months, it’s normal to have a letdown. You can avoid this by selecting a series of motivational runs (social, scenic, festival races) during the 2 months after your goal has been completed.

Write them down on your calendar, or in your training journal at least a month before your first goal. This creates mental motivation that bridges from one event to the next.

Are you writing down your runs in a training journal?

It’s motivational to write down mileage, day after day. Often, after looking back over your log entries, you can find a series of reasons why you are not motivated: ran too much during a month, ran too fast, etc.

Once you get into the habit of “journaling”, you’ll be energized by noting your mileage success each day—and motivated to avoid writing a zero.

Are you giving yourself rewards ever y few runs?

A smoothie after a long run, or a pancake breakfast after a group run are two examples of food rewards. Our psyche responds positively to a wide range of reinforcements: social, clothing, equipment, emotional, and spiritual. Here are some examples of reinforcements for the spirit:

After a tough run—

“I had to dig down deep today, but overcame adversity. I feel good!”

After a great relaxing run—

“There’s no better way to clear the stress than a run like this.”

After your longest run all year—

“I can’t believe that I ran so far!”

After finishing a run, when you didn’t think you would—

“I feel so empowered; I can do anything.”

After a run that was slower than you wanted—

“I am miles ahead of those on the couch.”