ChatGPT Is My Running Buddy on Days I Don’t Feel Like Running

Because motivation doesn’t always show up—but I still can.

How AI Can Help You Stay Motivated to Run

There I was, sitting in my car, willing myself to go out there in the cold damp weather and start my run. I was tired, and honestly much rather be back under the covers. Then I had an idea. Would ChatGPT be able to pump me up? I use it for so many other things like meal planning, garden landscaping, how about as a personal pep talk?! I figured it couldn't hurt to try.  I opened ChatGPT and typed: “Can you motivate me to run like a tired working mom?”

The response was oddly uplifting—tailored to my exact situation. It felt like a coach who understood the mental battle, not just the physical one. So I read it out loud to myself twice and headed out for my run.

It was during my run that it clicked: AI could actually support my running journey, especially on the days I don’t feel like showing up, like it had done that today.

Why Beginner Runners Struggle with Motivation

If you’re a beginner runner, you know this already: the hardest part isn’t your legs—it’s your mind.

We often tell ourselves:

• “I’m not a real runner.”

• “Everyone else is faster than me.”

• “I missed a few days, so what’s the point?”

But motivation isn’t something you either have or don’t—it’s something you can build. And on days when motivation disappears, tools like AI can help spark that inner fire again.

How I Use ChatGPT to Stay Consistent with Running

3 Ways ChatGPT Helps Me Push Through Running Slumps 

1. Personalized Pep Talks

When I told it how I felt, ChatGPT responded with words that actually resonated:

“I get it—you’re tired, overwhelmed, and tempted to skip today. But five minutes outside might be the best part of your whole day.”

Sometimes, hearing the right thing at the right time is all it takes.

2. Overcoming Mental Barriers

I’d vent: “I feel too slow,” or “I’m just not a runner.”

ChatGPT would remind me:

“Everyone starts somewhere. You’re not behind—you’re building.”

Those words helped shift my inner dialogue from self-judgment to self-compassion.

3. Quick Confidence Boosts

 We don’t give ourselves enough credit for showing up. When I needed that reminder, AI delivered:

“Running with walk breaks is still running. You’re making progress every time your shoes hit the ground.”

The Best Running Partner You Didn't Expect: AI

Let’s be honest—most of us don’t have a coach on call or a best friend who’s free at 6 a.m. But AI doesn’t sleep. It’s there when you need encouragement, mindset shifts, or even just someone (or something!) to talk you into putting on your running shoes.

AI Can Support Your Running - But You Still Have to Show Up and Run

Using AI isn’t a shortcut. It won’t run the miles and kilometers for you or suddenly make things easy. But it can help you find the words, structure, or encouragement to start. That alone is powerful.

If you’re trying to build consistency as a beginner runner, don’t overlook the mindset side of things. That’s what I explore in this post: The Words We Use in Running Matter.

Feel Less Alone on Solo Runs with Tech Support

Solo runs used to feel lonely. But when I started using tech to support my mindset, I didn’t feel so alone anymore. Whether it’s using AI, listening to podcasts, or following beginner-friendly voices on social media, there are more tools than ever to help you feel supported.

I talk more about that here: Running Solo Doesn’t Mean You’re Alone.

Beginner-Friendly ChatGPT Prompts to Boost Running Motivation

If you want to give it a go, here are a few beginner-friendly ChatGPT prompts:

• “I don’t feel like running today. Can you talk me into it?”

• “Remind me why I started running and how it benefits me.”

• “What’s something kind I can say to myself after a slow run?”

You can even create a little ritual: open the app, ask a quick prompt, then head out the door with fresh perspective.

Using AI as a Mindset Tool for New Runners

You don’t need AI to become a runner—but if it helps you lace up when you wouldn’t have otherwise, that’s a win. We all need reminders sometimes, especially when we’re just getting started. And if those reminders come from an app instead of a person? That’s still real support.

If you’re looking for more support as a beginner runner, check out this post: What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask) 

Let’s normalize using every tool at our disposal to keep showing up. AI isn’t the hero—you are. But it can still be a pretty great sidekick.