We’re gonna let you in on a secret: Even the most dedicated runners sometimes struggle to find the motivation to run. As frustrating as it might feel, losing your drive to work out is a completely normal experience. “When we partake in a hobby more or less every day, we can risk losing the passion that encouraged us to first start that hobby,” says Peloton instructor Becs Gentry. 

But while motivation can sometimes feel like a mercurial beast that comes and goes on a whim, there’s actually quite a lot you can do to reignite the spark that made you want to start running in the first place. So we asked Becs and a sports psychiatrist about how to get motivated to run on those days when the thought of lacing up makes you want to crawl right back into bed. 

Why You May Not Feel Motivated to Run

In order to rediscover your motivation to run, it’s helpful to figure out what’s zapped it away. Maybe the weather is just not inviting. Maybe you’ve simply got other stuff on your plate that feels more enticing. But sometimes there’s something deeper going on. 

For instance, some runners find the repetitiveness of the sport gets to them. “A strict routine such as a race training program can easily suck the fun out of running—it can feel too prescriptive to the outcome rather than a prescription for enjoyment,” Becs says. In particular, if you’re following an intense training plan that your body’s not ready for, you could end up overtraining—which can have both physical and mental consequences, including a loss of desire to complete all that mileage. 

Alternatively, sometimes burnout in other parts of your life can trickle over into running, according to psychiatrist Brook Choulet, MD, president of the American Board of Sports and Performance Psychiatry. “Pressure to perform at work [can turn] to people not wanting to perform in other areas, or just feeling a need to reset,” she explains. That’s because when you’re already feeling tapped out, adding another “to-do” to your list—even if it’s completely unrelated—can feel unmanageable. 

Dr. Choulet adds there might also be more serious mental health issues going on. For example, “depression can lead to decreased interest in doing things that we’re used to in life,” she says. “And if people are experiencing anxiety, which can lead to sleep disruption, then they might also struggle with getting up and doing their normal activities.” If you suspect one of these causes might be behind your lack of running motivation, it’s best to see a healthcare provider.

How to Find Motivation to Run

If you think your lack of motivation to run is stemming from overtraining, burnout, or a more serious mental health condition, it’s best to address those causes with your healthcare provider. But for those other times when you simply find yourself racking up excuses rather than miles and want a little motivation boost, you might need to try a few different strategies in order to reignite your love for the sport. Here are a few expert-recommended ideas for how to get motivated to run. 

1. Sign up for a Race

One of the most effective ways to get your gears in motion is giving yourself a goal to work toward, such as completing your first 5K or setting a new 10K PR. 

And if you find yourself in a rut while following the same kind of training plan over and over, Becs points out you can always switch things up: “If you’re a road runner and feel bored or unmotivated, try signing up for a trail race,” she suggests. 

Pick a goal that you’re actually excited about too. Even if it seems like everyone is signing up for a marathon these days, that will only motivate you if it’s actually something you’re personally enthusiastic about.

2. Set a Fun Challenge

If a race feels like too big of a commitment (or it seems too far in the future to motivate you today), consider setting a more immediate micro-goal, Dr. Choulet suggests. This can be as serious or unserious as you like. Maybe you want to see how fast you can run a mile, or you try to run down every street in your neighborhood by the end of the month, or you challenge yourself to tackle a new trail. Just find an achievable goal that makes running feel fun, rather than another task to check off. 

3. Reframe How You Think About Your Run

Many people run solely to check their cardio workout off the day’s to-do list. But thinking of running as a chore or punishment isn’t the most motivational approach. “Reframe the purpose as self-care,” Dr. Choulet suggests, adding that it can help to think about how running benefits you both physically and mentally. 

Many athletes also find it helpful to clearly define the reasons why they run so they can remind themselves of that purpose when their running motivation lags. “Is it a stress reliever? Does it just make you feel physically healthy? Does it give you mental clarity? Does it give you confidence? Is being a runner part of your identity?” Dr. Choulet gives as examples. Becs, for instance, says that while she runs for her own benefit, she also does it in order to be a better mother to her daughter. 

4. Run to a Fun Destination

One of the best things about running outdoors is all the places your routes can take you. So embrace the opportunity to head somewhere fun. “I love a chocolate croissant, so I will often pick a new-to-me bakery and run there to try the goods!” Becs says. Dr. Choulet calls this “temptation bundling,” explaining that pairing your run with an immediate reward can make you more likely to look forward to it.

5. Take a Class

Whether you’re running outdoors or inside on a Peloton Tread or Tread+, having some instructor guidance via a Peloton running class can be a game-changer. Not only will their cues lead you through every step to make sure you’re approaching your run the right way, but they can also be a great distraction to get you out of your head. Bonus: They’ll also offer helpful inspiration—Peloton instructors have a reputation for sharing particularly motivating advice and quotes that you can later use as a mantra whenever you feel yourself losing steam.

6. Give Yourself Permission to Ignore Your Training Plan

Sometimes it feels hard to get going not because you don’t want to run at all, but because you don’t feel like doing the particular run scheduled on your training plan that day. Maybe the intervals are too intimidating, or the distance feels like more than you have the energy for at the moment. 

When this happens to her, Becs says she takes the pressure off herself to follow the plan and just does whatever run feels feasible. “For example, if I feel that running 12 miles is making me not want to run at all, I will remind myself that I can go out and run as far as I want to because something is more than nothing,” she says. “Without the pressure to complete 12 miles, I feel more free to run my run and appreciate the ability to move.” 

And since that first mile is often the biggest hurdle, once you get going, you just might complete 12 miles after all. Or not—but you’ll still have gotten in more running than if you never started. 

7. Enlist a Running Buddy (or Two)

While a solo run might occasionally feel like a slog, training with a friend can turn your miles into a social event, giving you a chance to catch up. You might even push each other to go faster or farther than you would have alone. 

If no one in your social circle runs, look for a local run club to join or seek inspiration from a virtual fitness community. Even running with your dog can be surprisingly motivating, since you’ll know you’re doing something healthy—and fun—for them too.

8. Put It on Your Calendar

Rather than waiting around all day for the motivation to strike, treat your run like a priority. “Schedule it in your calendar like a non-negotiable appointment,” Dr. Choulet suggests. You might even note the pace or number of miles you plan to do. Either way, setting aside that block of time in advance will make you more likely to actually run, she says.

9. Take a Rest Day

Sometimes, the best way to rediscover your motivation to run is, ironically, to skip your run. “If you are really procrastinating and genuinely, in your gut, not wanting to run, then don’t,” Becs says. “Often a rest day is ample to re-motivate you to move the next day.” 

Remember: Rest can be productive too—both your body and mind need to recover for you to perform at your peak. “I do not want to lose the passion and love I have for running. So if I feel that flame is dwindling, I step back and find what I need internally, externally, to stoke that fire again,” Becs says. “I would rather not run for a couple of days than fall out of love with running and leave it behind for good!”

The Takeaway

There are many reasons why you might sometimes lose your motivation to run, including innocuous culprits like bad weather or a busy schedule. But the good news is that there are a number of ways you can get your groove back, whether it’s running to your favorite coffee shop, taking a Peloton running class, or setting a new goal that legitimately excites you. 

And if you’re just really dreading a run and nothing seems to inspire you to get after it, consider if you’d benefit most from an unplanned rest day—and, if so, go ahead and take it. A day off might be all you need to get pumped up and ready to run again tomorrow.