5 Tips For Staying Motivated


1. Give yourself a goal to work toward, something challenging but not impossible. Examples include running nonstop for 30 minutes or finishing a 5K. Break the big goal down into several mini-goals (running for 10 minutes, 15 minutes, etc.) When you reach it, give yourself a small reward, like an evening out or a new pair of shorts.

2. Keep a training log. When you look back and see that six weeks ago you could barely cover a mile and now you're up to three, you'll have proof of your progress in black and white.

3. Enlist a running buddy. Ask someone of similar ability to run with you. You're more likely to stick with your program if someone's counting on you to be there, and she or he can keep you company. It's also safer.

4. Be consistent. This doesn't mean you should always run the same course, the same distance, the same speed. But don't approach running so ambitiously that you set yourself up to fail. If you finish each run wanting to go a little farther, a little faster, you'll always have something to look forward to the next time you lace up your shoes.

5. Change things up. Variety is the spice of life. If you usually run in the morning, try an afternoon jog. Scope out a new course or track. Go a little faster-or a little slower. Run with somebody new.