Motivation: Simple Steps To Get It And Keep It

So if you’ve spent some time reading this blog you’d have noticed that a lot of what goes on here is centred on how to cultivate motivation for running. Without motivation – even in its waning state – there won’t be much running going on. So I’ll give you three guesses to figure out what today’s post is about – but the first two don’t count! :)

Ok, so let’s get to it…

Rule number one: there will be highs and lows in your training, accepting it right off the bat makes the ebb and flow easier to manage, and it’s the first step in ensuring that you still toe the line and reach your goals.

Rule number two: proacitvely planning for when you become despondent and your enthusiasm has waned, will ensure that your lapse in motivation is only temporary and nothing more serious.

Why am I telling you all this?

Well, I’m a firm believer in practicing what I preach so I’m putting my advice for motivation into practice right here on I have an entry into the Asics Fleet Half Marathon on the 20th of March 2011. This is a very special race for me because I’m committed to running this race for a wonderful charity to raise funds for groundbreaking research that saved my life. The charity is Leukaemia and Lymphoma Research and I’m proud to be running with The Banana Army! To Find out more visit the Go Bananas page.

The great thing is these steps can be applied no mater what your ultimate goal is; losing weight, building fitness, training for a race or simply making running a part of your regular routine. I cultivate my motivation for running by using these three steps during my goal setting stage, it’s an essential part of my planning and execution.

Verbalize My Commitment

Making a commitment is one of the best ways to cultivate motivation over time. In his ebook Zen Habits, Leo Babauta discusses motivation and tells about how he committed to running his first marathon by writing about it in his local daily paper. Committing to achieve a goal publicly, whether it’s to your family and friends or your work colleagues, makes you accountable. You’ve put it out there and that will automatically make you go the extra mile to achieve it.

Visualize My Progress

Make a visual map of how you are getting along – so much of our motivation is based on us seeing results. Keeping a running diary is an excellent way to cultivate motivation because it makes your progress and results tangible. Whatever your goal – there’s nothing like watching those miles clock up or those calories burn.

I’ll be using this blog but there are loads of online resources you can use to keep a running diary;,, and are a few good places to start but you could just as easily start a blog or – if you like doing it old skool style – keep a hand written diary.

Rally Support

It’s such a simple thing but most of us struggle to ask for support – for some reason we percieve it as a sign of weakness. Well the last time I checked; I was a capable and independent woman – I know I’m not weak! I still need support and I ask for it – that’s one reason for this post! Asking for and getting support is a great way to build up stores of motivation for when the going gets tough, we all need support and the more we have the better. So don’t be shy – ask for support on your journey to reaching your goal, I promise you’ll be pleasantly surprised!

So that’s it! I hope that you have found this useful and that you will find ways to apply these steps to improve your motivation for running and training to reach your goals no matter what they are. If you need support – I’m always here; just leave a comment or send me an email. You can expect a weekly update of my progress here on I would so appreciate your support during this journey to reaching my goal so drop by and leave comments, in return I will do my best to entertain you and mabey we can all learn something new!

Here’s to Happy Running:)