How to Stay Motivated and Avoid Burnout as Runner

'You cannot always be motivated, but you can always be dedicated'

Running is an excellent form of exercise that can help improve your physical and mental health. However, it’s not uncommon for runners to experience burnout or loss of motivation at some point. In this blog post, we’ll explore some tips to help you avoid burnout and loss of motivation as a runner.


So are you ready to get a boost of motivation? (I also made a Youtube video about this, which you can watch here.

1.Set Realistic Goals

Setting realistic goals is an essential part of avoiding burnout and loss of motivation. Make sure your goals are achievable and realistic for your current fitness level. Setting unrealistic goals can lead to frustration, disappointment, and eventually burnout. Also, remember that progress takes time, so be patient and celebrate small successes along the way. To start noticing progress, it usually takes +/- 6 weeks of consistent training. 


2.Vary Your Running Routine

Repetitive running can lead to boredom and loss of motivation. Vary your running routine by adding different types of runs, such as intervals, hill runs, or long runs. Additionally, try running in different locations to keep things interesting. Running on a trail or in a park can provide a refreshing change of scenery. Also a good idea is to include cross-training such as strength training, cycling, swimming, yoga, … into your training plan. 

You will less likely to become bored, because of the diversity of different trainings and exercises. 

3.Listen to Your Body

It’s essential to listen to your body and take rest days when needed. Overtraining can lead to burnout and injuries. Rest days allow your body to recover and prevent burnout. Don’t push yourself too hard or too fast, as this can also lead to burnout and loss of motivation. Remember that rest is part of the training process and is just as important as the running itself.


4.Join a Running Group

Joining a running group can be an excellent way to stay motivated and accountable. Running with others can help keep you motivated and provide a sense of community. Additionally, running with a group can provide new running routes and training ideas.

5.Focus on the Benefits

Remember why you started running in the first place. Focus on the benefits of running, such as improved physical and mental health, stress relief, and a sense of accomplishment. When you feel unmotivated, remind yourself of these benefits and how running has positively impacted your life. If you are training for a special occasion (a race), it also helps to think of the reason why you started running in the first place. 

Burnout and loss of motivation are common challenges for runners. By setting realistic goals, varying your running routine, listening to your body, joining a running group, mixing up your exercise routine, and focusing on the benefits, you can avoid burnout and stay motivated as a runner. Remember to be patient with yourself, celebrate small successes, and enjoy the journey. You will start enjoying the trainings a lot more if you focus on the joy that running brings instead of only focusing on the results. 

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