How Do You Get Your Running Motivation Back?

running motivation

Photo: Petty Officer 2nd Class Jonathan Chandler/US Navy

As a runner, sometimes you can’t wait for motivation to strike, as I learned after a nearly month-long illness. Sometimes, you have to chase after lost running motivation until you wrestle it back.

It was a long, cold winter here in New York City and many northern swaths of the U.S. Then spring came, and it stayed cold. In the throes of all that chilliness, I had a cold that knocked me out for three full weeks. Plagued by a cough that I couldn’t shake and a debilitating level of tiredness, I took those three full weeks off from running.

But when I was finally healthy and ready to get back to it, I had a problem: my running motivation was completely lost.

Before I got sick, I’d been riding a winter high. I was two weeks into a 12-week half-marathon training program for the UnitedHealthcare Providence Half Marathon and feeling like I was just beginning to hit my stride. I’d started biking again as my cross training in anticipation of a summer triathlon, and was logging my fastest training rides ever. I was lifting weights again and feeling stronger in my legs than I have in recent memory. I was feeling good, feeling motivated, and feeling invigorated.

running motivation

Photo: Lance Cpl. Jason Hernandez/US Marine Corps

Three weeks later, I was at the opposite end of the motivation spectrum: feeling weak, feeling depleted and feeling demoralized.

Normally after an extended break, I’d be raring to go—my muscles twitching with anticipation. But the problem was, I knew that running would be difficult after three weeks away. That my previously cough-plagued lungs wouldn’t be used to such hard work, that my legs would likely be weak, and I’d finish the run more tired than I started. I knew that, even in the nascent days of spring, it was still cold outside. And I knew that I’d feel demoralized by the fitness I lost over those three weeks.

But thankfully, I also knew this: it would only take a run or two to work out the kinks before my body remembered what it’s supposed to do. I knew that if I felt bad after not running for three weeks, I’d feel even worse after not running for four. And I knew that I had my first half-marathon of the year in just under eight weeks.

A few years ago, I wrote about lost motivation when going through a similar bout of the blahs. I’d guessed that my motivation was like a lost dog—it had gone for a run without me and I had to go out and find it.

But this time, I knew my motivation wasn’t out running. It was lying in bed with all the shades drawn and the covers pulled up to its chin.

But motivation or no motivation, I decided to go for a run. Sometimes you can’t wait to be motivated. You can’t wait to be inspired. You have to jump-start the spark yourself.

running motivation

Photo: Petty Officer 2nd Class Jonathan Chandler/US Navy

So 24 days after my last run, I laced up my sneakers and hit the treadmill. I lasted 3.35 miles at an “easy” pace. It wasn’t easy and it wasn’t enjoyable. Three days later, I pulled on my running tuque and tights and hit the road. This time I lasted 7 miles. My legs were sore and the run was as hard as I expected. I wanted to be able to run much faster than I had. But it was also sunny, if not warm, and it reminded me that working hard often feels good.

But the next time I ran, something magical happened. My legs locked into stride, my lungs hummed along, and running felt thrilling again. It felt easy. I felt like I could have run forever. I was back, and my motivation was running alongside me instead of lying in bed.

My experience had told me that the first two runs would be dreadful—and they were—but also that after that my body would remember what it was doing before long.

Amazingly, it did.

Every run since has felt like I was never away, like I never took those days off, like I was never sick at all. It’s a lesson I’m going to hold close to my heart.

The next time I’m suffering a crisis of motivation, I’m going to read this post and this one, and remember that while I might be feeling lackluster in the inspiration department, another invigorating workout is just a run or two away.

How do I get my running motivation back? I drag it out of bed and out for a run.

How do you get your running motivation back when it’s lost?

Karla Bruning is host of On The Run, New York Road Runners’ web show about running. She has completed six marathons, two triathlons and trains with the New York Harriers. Follow Karla’s “Notes From a Running Nerd” at, Facebook and Twitter@KBruning.

Karla Bruning


Karla Bruning is a regular contributor to, TV host for the Panasonic New York City Triathlon + race announcer at the TCS New York City Marathon. She used to report for Newsweek but spent her free time squeezing in workouts. Now it's her job. She's run 7 marathons, 25+ halves, 10 triathlons + open water swims, moonlights as a wedding singer, spoils her dog + travels compulsively.


04 2013

15 Comments Add Yours ↓

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  1. 1

    A few things that usually work for me are 1)sign up for a race 2)buy some new running gear or 3) run with a friend. MY running mojo and motivation has been lacking for a few weeks, it’s been forcing myself to stick to training. Yesterday ran 20 miles with a friend and I honestly think that’s exactly what I needed.
    Laura recently posted..The Good, The Bad & The YummyMy Profile

  2. 3

    Thanks for this post Karla! I too will go back and read it when motivation eludes me. I know for me I often need to register for a race so I have a goal to get me moving. Sometimes my motivation is simply the fear of losing the progress I have made!
    BTW – thanks for your advice way back about the hills in Central Park. I ran the NYC Half and had so much fun. What a great race and amazing city! Loved it so much I even went on the iRun radio show here in Ottawa to rave about it. Though in hindsight, maybe not a good idea… I may have increased the number of people to compete against in the lottery!
    Kristi Raz recently posted..Why and Is It Really Worth It?My Profile

    • Karla Bruning

      Kristi, so glad you enjoyed the NYC Half! It really is a spectacular race, even though it was very cold this year! But I’m sure it was nothing worse than what you’re already used to in Canada. And I agree, one of my biggest motivators is the fear of losing my progress. That gets my butt off the couch.
      Karla recently posted..How Do You Get Your Running Motivation Back?My Profile

  3. 5

    That’s awesome that you’ve gotten back in the groove! I haven’t been a runner long enough to have really lost motivation (I’m on month 6 as a runner), but I’m bookmarking this post for the day that it happens so I can be inspired to hit the road again!
    Kristina @ Blog About Running recently posted..My Weekend: Treadmill Running + YogaMy Profile

  4. 7

    It’s always nice to crawl back out of a running rut! I know this winter was especially tough, I was sick, it was cold…the couch looked much more appealing than my sneakers and the road!
    I am usually motivated by races. I’m a newbie runner so the thought of a BIG race intimidates me (in a good way) and gives me the extra push to get back out there again. Welcome back! :)
    Karen recently posted..Monday Motivation 4/8My Profile

    • Karla Bruning

      Thanks, Karen! It’s good to be back. I was also totally intimidated by races when I was a newbie–in a good way too that motivated me to train hard. Now I enjoy doing races as fun runs as much as racing them hard. So now I’m more motivated by the thought of running a big PR at a big race, as the race itself. Happy running!
      Karla recently posted..How Do You Get Your Running Motivation Back?My Profile

  5. 9

    I definitely needed this post! Having experienced what seemed like a plague of viruses this winter, it was so hard for me to stay motivated and keep going. And honestly I barely did :/ Good job for you in being able to push through!

  6. K. Lankford #

    Wow! What a great article. My plans to run my first half-marathon were derailed by a dog bite, courtesy of my irresponsible neighbors letting their dog roam the street, two weeks before the race. I was so discouraged–a few days before I was attacked, I had completed my 12-mile “graduation run” and was feeling confident about the race. BOOM! All of that changed in an instant. It’s been three weeks since my injury, and I finally went for a two-mile walk a couple of days ago. I feel like I’m starting over again :( Your article was very encouraging – thanks for sharing.

    • Karla Bruning

      How frustrating! I’m so sorry about the bite and missing your first half. BUT you’re definitely not starting over from scratch and hopefully you’ll be towing the line soon. Good luck on your first half-marathon, whenever it might be!
      Karla Bruning recently posted..Disney Wine and Dine Half Marathon Registration OpensMy Profile

  7. 13

    Great post Karla. I have been losing my motivation gradually… it has been months and months of feeling this way so I decided to find out what other people do when they go through the same situation. I have been running but it has taken a lot of will to just go out and run. I live 3.5 hours north of NYC in upstate NY and even though I love snow and cold weather, running at 4-5 AM at -10F to -20F can be tough when waking up warm inside your bed. Running in snow motivates me quite a bit but this winter not even snow has done the trick and I have ran so many times when snowing… (I love catching snow flakes while running lol.)
    Not sure what will motivate me back, but I think the only option is to just go out and do it regardless of the temperature or any other excuses. I have no problem running when it is that cold anyhow.
    I also bought a new watch and I thought that would do it but the motivation was long-lived. I have been eating more than usual and I don’t think a race will motivate me… and I wished I could find someone to run with but not sure anyone will be willing to run a couple of days at 4:30 AM.
    So, after being all whiny here, I am going to go out and try to have fun. I think there’s no other way around it. My lack of energy may be vanished by running often again… and I will make an appointment with my Dr. to see if this apathy is also health related. I’ll keep you posted.

    • Karla Bruning

      Manolo, So sorry to hear this! I think it’s something that every runner goes through at some point, unfortunately. Forcing myself to run anyway has always gotten me through a bout of the blahs after a few runs. I hope it works for you too. Maybe try a new route to spice things up or run in the evening instead, if possible–anything to shake up your usual routine. And, yes, always a good idea to check with a doc. You never know when something is going on in your body to cause a mood change. For a running partner, try . You never know, there might be someone in your area looking for a morning partner too. Good luck! And please let me know when you find something that works!
      Karla Bruning recently posted..Run TCS New York City Marathon 2015 For CharityMy Profile

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