There are periods when running comes naturally. You put on your shoes, leave the house and can’t wait to get started. Then there are other times when even the thought of training feels like hard work. The sofa looks more inviting, the weather isn’t helping, it’s been a long day and finding a good reason to go out becomes difficult.

The truth is that everyone loses their motivation to run at some point. It has happened to me plenty of times too. It doesn’t matter how long you’ve been running or how much you enjoy the sport: there are times when the enthusiasm fades, workouts start to feel like a chore and what was once a passion seems to become just another item on your daily to-do list.

The first thing to do is not to feel guilty. It doesn’t necessarily mean that running is no longer for you, or that you’ve lost your consistency. Sometimes you’re simply tired, have other things on your mind or need to change something in your routine.

At times like these, waiting for motivation to come back on its own isn’t always the best strategy. It can help to give yourself a little push, perhaps by trying a few simple tricks. There’s no need to turn running into an obligation or convince yourself that every workout has to be memorable. The goal is to find a way to get moving again, one step at a time.

1. Choose a Goal Race

For some people, having a specific goal makes all the difference. Signing up for a race can be a great way to rediscover your motivation, especially when training without a clear target starts to feel boring.

A 10K, a half marathon or perhaps a marathon: it doesn’t matter how long the distance is. What matters is having something to work towards. Having a race on the calendar makes your training feel more tangible. When it’s raining, cold or you simply don’t feel like going out, you can think about the finish line waiting for you. You can picture those final metres, the crowds, the satisfaction of making it and, why not, the medal around your neck.

For some of us, visualising that moment helps make even the less enjoyable training sessions easier to get through. Not every run will be great, and you won’t always feel like running, but you’ll know why you’re putting in the effort. Of course, choosing a race doesn’t mean you have to chase another personal best. You can simply decide to train for the experience, explore a city on foot or cross a finish line again after a long time away.

The important thing is that your goal gives you energy without becoming a source of stress. If thinking about the race puts more pressure on you than it gives you excitement, it might be time to choose a different challenge.

2. Treat Yourself to a Little Reward

Sometimes motivation needs a little boost, and there’s nothing wrong with giving yourself something to look forward to. You could decide that if you go for a run today, you’ll treat yourself to a beer with friends, your favourite dessert or an evening on the sofa without feeling guilty. Or you could plan something enjoyable for after your workout: a hot shower, a special breakfast or some time entirely to yourself.

The idea isn’t to reward yourself after every single run, but to create a small positive association. I go running, do something good for myself and then enjoy a little treat. It might seem like a simple trick, but sometimes it’s exactly what’s needed to overcome that initial inertia. When you don’t feel like going out, knowing that something you enjoy is waiting for you afterwards can make it easier to put on your shoes and head outside.

Over time, running itself can become the reward: the feeling of having done something good for yourself, a clearer mind and the satisfaction of having kept a commitment to yourself.

3. Lower Your Expectations: Three Kilometres Is Better Than None

One of the most common mistakes is thinking that if we can’t train as we usually do, there’s no point going out at all. If you’re used to running ten kilometres, doing just five might seem pointless. If you’ve always followed a precise training plan, a shorter or slower workout can feel like a waste of time.

And yet, if you can manage five kilometres today instead of ten, that’s still much better than staying on the sofa at home.

Running doesn’t always have to be a performance to measure. There are periods when you can push yourself, increase your mileage and work towards your goals. And there are others when it’s wiser to reduce your training load, lower your expectations and simply focus on maintaining the habit. If you’re tired or short on time, try cutting the distance in half or heading out for twenty minutes without worrying about your pace. If you feel like alternating running and walking, do that. If you need to slow down, slow down. It doesn’t necessarily mean you’re losing ground. You’re simply finding a way to keep running during a less favourable period.

There’s another interesting point: physical activity can often help us rediscover our motivation. After a short run, you might feel better and be more eager to get out and train again over the following days.

This creates a positive cycle: a little exercise can boost motivation, and greater motivation can help you become more active. It doesn’t always work, and you shouldn’t push yourself when you need to rest, but it’s worth a try.

4. Try the Fifteen-Minute Trick

This is one of the simplest tricks, but also one of the most effective when motivation is low. Instead of thinking about the entire workout, promise yourself you’ll go out for just fifteen minutes. You don’t have to cover the planned distance, maintain a particular pace or prove anything to anyone. All you need to do is put on your shoes, step outside and start moving.

Often, the hardest part is simply getting started. Once you’re out of the house, your body gets moving, your mind feels clearer and those fifteen minutes might turn into twenty, thirty or even a full workout. And what if, after fifteen minutes, you still don’t feel like carrying on? You can head home. You’ve still done something, broken the inertia and given the time you had promised yourself. Well done!

The important thing is not to turn this trick into a way of ignoring genuine signs of fatigue, pain or feeling unwell. If your body needs rest, listening to it is the right choice.

5. Change Your Route and Turn Running into an Exploration

Sometimes it’s not running itself that has lost its appeal, but the way we’re approaching it.

Taking the same route, setting off at the same time and repeating the same workout over and over can become monotonous. Especially if you’ve been running for a long time, you might need something to break up the routine. Try changing your route, even if you don’t venture too far from home. Explore a park you don’t know, take a different street or head to a neighbourhood where you never usually run. If you get the chance, pack your running shoes when you travel and discover a city on foot. You don’t necessarily have to follow a training plan or check your pace: you can simply let curiosity guide you.

Sometimes, all it takes is a change of perspective to rediscover the pleasure of going out. A run can become a way to explore, take in your surroundings and experience a place at a different pace.

And if you’re used to running alone, you could also arrange a run with a friend or join a running group. Having company can make workouts more enjoyable and help you stick to a running routine, even when motivation is running low.

6. Stop Comparing Yourself to the Runner You Used to Be

This is perhaps one of the hardest things to accept, especially if you’ve been running for years.

Maybe a few months ago you could run ten kilometres without any problems, had a good pace and felt fit. Then a difficult period came along, you missed several workouts and now you’re struggling even with shorter distances.

It’s easy to feel frustrated and think you’ve lost everything you worked so hard to build. But constantly comparing your present self with your best-ever form risks turning every run into a disappointment. Your body, energy levels and available time all change. Work, family, sleep and unexpected events can affect your ability to train. You can’t expect to always be in the same condition.

Instead of asking yourself why you can’t do what you used to, try asking what you can do today with the energy and time you have available. Maybe it’s five kilometres instead of ten. Maybe it’s an easy run without looking at your watch. Maybe it’s a walk because you need to ease yourself back into things. You don’t have to prove that you’re still the runner you were a few months ago. You need to find a way to enjoy running again, respecting the point you’re starting from.

7. Remember Why You Started

When motivation starts to fade, it’s easy to focus on what running demands: time, effort, organisation and sacrifices. We forget what it gives us in return.

Try thinking back to why you started running in the first place. Maybe you wanted to improve your fitness, relieve stress, feel better about yourself or simply have a little time each day that was entirely your own. Perhaps you enjoy the feeling after a workout, when you get home with a clearer head. Or maybe you love the satisfaction of reaching a goal, the pleasure of running outdoors or the opportunity to discover new places.

Your reasons may not have stayed the same. And you don’t necessarily have to keep running for the same reasons you had when you started. Give yourself time to understand what you’re looking for in running today. If improving your times doesn’t interest you right now, put your watch aside. If you’re tired of following a training plan, take a break from structured workouts. If you need something more relaxed, go out without setting a distance to cover.

Running doesn’t always have to be a challenge. It can also be a space for yourself, a way to switch off after a long day or a habit that helps you feel better.

And if your motivation doesn’t come back straight away, it doesn’t mean you’ve failed. Sometimes you just need a little time to find your balance again.

Motivation Isn’t Always the Starting Point

We like to think that you have to feel motivated to go running. In reality, it doesn’t always work that way.

There are days when motivation comes before the workout and others when it arrives afterwards, once you’ve already started. And there are times when it doesn’t show up at all, which is perfectly fine too.

That’s why it can help to build a routine that doesn’t depend entirely on enthusiasm: choose realistic training days, get your shoes ready in advance, find an easy route to reach and lower your expectations when necessary. But it’s just as important to recognise when you genuinely need to slow down. If a lack of motivation comes with persistent fatigue, stress or difficulty recovering, it might be time to rest or reassess your training load rather than constantly looking for new tricks to force yourself out of the door.

Rediscovering your motivation doesn’t mean forcing yourself to run all the time. It means learning to understand what you need and finding a way to keep enjoying running. Sometimes a race will give you that extra push; other times, it might be a small reward or a new route. During certain periods, simply reducing your mileage and reminding yourself that five kilometres is better than none will be enough.

You don’t have to feel motivated every day. You just need to find, whenever possible, one small step that helps you get going again.