How to Keep Running When You’ve Lost Motivation

Let’s be honest—motivation is fun… until it disappears.

It’s easy to feel excited when you start something new. You’ve got your shoes ready, your playlist queued, and your running calendar set.

But a few weeks in? Life gets in the way. The weather changes. That spark you had? Gone. Or your summer vacation has gotten removed any motivation you had for putting in place healthy habits.

If you’ve been wondering how to keep running when you don’t feel motivated—you’re not failing. You’re just relying on the wrong tool. 

Motivation Is Flaky. Momentum Is Power.

Here’s the truth: motivation is a feeling—and feelings aren’t always reliable. They rise and fall based on sleep, stress, hormones, and a million other things.

What actually keeps you going is momentum. Momentum is built through small, repeatable actions that create consistency. It’s what turns running into a habit. 

That's why I love September for putting into practice new habits. As the routine starts settling in it's the perfect time to commit to new habits.

5 Ways to Run When You’re “Over It”

You don’t need a massive mindset overhaul. You just need a few go-to strategies to help you start.

1. Create a “Bare Minimum” Run

Tell yourself: I’ll just run for 10 minutes. You don't need to go all in with a 60 minute run from the start. In fact, it's probably better not to. Aim for the bare minimum and see what happens - you might just surprise yourself.

Committing to the bare minimum reduces pressure and almost always leads to more. But even if it doesn’t, you kept the habit alive.

2. Focus on the Feeling After

You might not want to start—but how do you feel when you’re done?

Most runners feel more accomplished, clear-headed, and proud after even a short run. Anchor yourself to that. In all my years running I have never regretted a run. In fact, the runs that have made me the proudest are usually the ones I didn't want to do in the first place.

3. Switch Things Up

Maybe one of the things that has led to your lack of motivation is doing the same thing over and over again: running at the same time of day, on the same roads can get a little boring.

Instead try: 

• A new route

• Listening to a podcast instead of music

• A buddy run or a virtual accountability partner

A tiny change can reset your energy.

4. Use Temptation Bundling

Pair running with something you love:

• Only allow yourself to listen to your favorite podcast during a run

• Treat yourself to a fancy coffee after

• Reward yourself with guilt-free downtime later

 It makes running something you look forward to, instead of something you feel you Have to do,

5. Track Your Consistency

Get a printable calendar and mark off every run—even walk/runs or short ones. The visual streak becomes a motivator. Science shows that keeping up a streak is actually easier than trying to start a new one, so don’t break the chain!

You’re Not Lazy. You’re Building Discipline.

Running when you don’t feel like it doesn’t mean you’re pushing too hard. It means you’re becoming someone who follows through—especially when it’s not convenient.

That’s discipline. And that identity shift is what keeps you going. 

You Don’t Need to “Feel Like It” to Do It

Think about brushing your teeth. You don’t always feel excited about it—but you still do it. Why? Because it’s part of your routine and part of how you take care of yourself.

Running can be the same.

Even if it’s short. Even if it’s slow. Even if it’s just for 5 minutes.

  Try This: Make Your Non-Negotiable Run Ritual

Pick one small ritual that makes getting out the door easier:

• Lay your gear out the night before

• Set a 30-second alarm song that hypes you up

• Commit to a run/walk no matter what

These tiny anchors help you stay consistent even when motivation fades. 

 Let’s Crowdsource Some Motivation

What’s your go-to tip for running when your energy is low? Share in the comments or DM me at @nancyguillery—and let’s build a list together.

Need structure and guidance to build your routine?

Download my free beginner guide: What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask)