What Is Motivation, Really

Motivation is the internal drive that pushes us to take action. In running, that action might be getting out the door, finishing a training cycle, chasing a PB, or simply showing up for your health. But motivation isn’t static. It fluctuates based on energy, emotions, stress, goals, environment, and even the weather.

There are two main types of motivation:

Intrinsic motivation: Running because you love it—the rhythm, the solitude, the post-run high.
Extrinsic motivation: Running for medals, Strava kudos, external validation, or weight loss goals.

Both are valid and both provide self satisfaction. But runners who cultivate intrinsic motivation tend to stick with it longer.

Whose Job Is It to Keep You Motivated?

Yours.

Coaches, training partners, social media accounts, podcasts—these all ad up and can support your motivation. They can even spark it. But they can’t own it. Nor can create it for you. Only you can decide to show up when no one’s watching. Only you can develop the discipline to move forward when motivation is low.

It’s empowering once you realise this: no one is coming to save you. It’s your run, your body, your commitment. That kind of personal ownership builds resilience far beyond the track.

Why Motivation Drops (And Why That’s Normal)

Low motivation doesn’t mean you’re weak, lazy, or uncommitted. It means you’re human. Here are common reasons runners feel flat:

Burnout: Too much too soon, or not enough rest.
Lack of progress: Plateaus can be demoralising.
Life stress: Work, family, or emotional overload drains willpower.
Comparison: Watching others excel can create self-doubt.
No clear goals: This is a big one! If you’re just “running to run,” it’s easy to lose motivation.

Understanding why motivation dips helps you address the root, not just the symptom.

How to Get Motivated When You’re Not

Here are some practical ways to reignite your spark:

1. Reconnect with Your “Why”

Ask yourself: Why did I start? Health? Confidence? Mental clarity? Write it down. Say it aloud. Reconnect with that original reason. Your “why” is your anchor.

2. Set a New Goal

Training with no clear goal is like running with no map. Sign up for a race. Set a time target. Or simply commit to “run 3 days a week for a month.” Goals create structure—and motivation feeds on structure.

3. Get a Coach or Training Partner

Accountability is a game-changer. A coach like A-Team Coaching sets up a roadmap to your goal, tracking your progress, adjusting your sessions, and this reminds you of the bigger picture.

4. Change the Stimulus

Try trail instead of road. Run by time, not distance. Change up your running routes. Even a new playlist or pair of shoes can reignite the excitement.

5. Track the Small Wins

Did you show up when you didn’t feel like it? That’s a win.
Did you run further than last week? Another win.
Did you finally sleep enough and feel great on your run? Count it.

Motivation thrives on momentum—so celebrate progress, not perfection.

How to Maintain Motivation Long-Term

Motivation doesn’t always roar. Sometimes it whispers. And sometimes it’s silent. That’s where habits, systems, and mindset come in.

Build a routine: Train on the same days/times each week. Habits reduce reliance on fleeting emotions.
Reflect often: Keep a journal. Note how runs feel. Track growth.
Be kind to yourself: Motivation is not all or nothing. Missed a run? That’s life. Reset tomorrow.
Surround yourself with runners: Join a club or your local run crew, follow a community online, or partner with someone. Energy is contagious.

Final Thought: You Don’t Need Motivation Every Day

This may surprise you: you don’t need to feel motivated to act. You just need to show up. Discipline fills the gap when motivation disappears.

And more often than not? Action creates motivation—not the other way around.

So, if you’re waiting to feel ready, stop waiting. Start small. Start now. Lace up. Head out. And remember: your future self will thank you every single time you do.

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