Running Motivation Hacks to Get You Moving This Summer

Running can be fun, but when you do it every day, it can feel like a chore, especially when it’s hot outside. However, putting a stop to your journey can mean losing out on physical gains and mental clarity. If your running motivation is running on empty, try out these hacks.

1. Wear the Right Clothing

Summer brings longer days, which means more chances of getting sunburned and sweaty. The heat can hamper your performance, and there’s nothing that can distract you from it, especially when you’re running outdoors. Wear moisture-wicking gear that doesn’t chafe so you feel fresh while conquering more miles. Don’t forget to wear sunscreen to protect the skin from burning and put aloe vera on any previous burns to prevent pain while running.

2. Freshen Up Your Fitness Routine 

At first, this may sound counterintuitive, especially if you don’t feel like working out. However, summer is the perfect time to try new activities, especially outdoor ones. This type of running motivation pushes you out of your comfort zone, giving you a chance to be proud of yourself. Plus, trying new things will make you realize that you can do plenty of things if you put your heart into them.

First, evaluate your strengths, weaknesses and fitness goals. Get a solid sense of your abilities and then work from there. This is where the expertise of a fitness coach can be most beneficial. You can either:

• Pick a new route to run
• Race a shorter distance, which usually requires shorter weekly mileage and training
• Add variety to running workouts, such as interval training, progression runs and hill repeats
• Incorporate strength training exercises, such as deadlifts and lunges
• Try HYROX, a fitness sport that combines functional workouts and running

3. Run With a Friend

Many people enjoy running solo. It’s their way to boost their energy at the start of the day or unwind after a stressful day. If you’re losing motivation because of the scorching heat, finding a running buddy may help. Choose a friend who’s already into fitness and can be an accountability buddy. That way, you can still enjoy solo runs. You can then meet up at least once a week to run together and check on each other’s progress.

4. Join a Running Club

If you don’t mind running with a group of like-minded people, join a running club. It organizes runs open to all members. It’s also a fun way to meet and learn from fellow runners, who can give you their very own running motivation hacks. 

The club’s regular schedules can help you stay committed, and knowing you’re sharing the same goals with other people is a significant motivator. Inquire at your local community, use Facebook or ask fellow runners about the existing run clubs in your area.

5. Crank Up Some Tunes

Music is a powerful motivator. The right songs can be as motivating as a strict fitness instructor. Studies have consistently shown that listening to music during exercise positively impacts your mood and motivation, making running under the sun more enjoyable. Use it as your running motivation, especially on days when you feel like skipping it. 

Build your own playlist or search for existing ones on your listening platform. There’s no wrong motivational music for running — music is subjective, and what works for your friend may not work for you, so experiment with various genres.

6. Try Meditation

If a part of your training plan feels overwhelming, your motivation may falter, causing you to give up before you even start. To stay motivated for running, try practicing meditation. It’s a powerful grounding tool that detaches your mind from unhelpful thoughts. Around 14.2% of adults participate in various forms of meditation, whether it’s mindfulness or mantra-based. Strengthening your mind-body connection can help you tune into a more pleasant run.

7. Try Cross-Training

Participate in a fun activity that’ll get you more excited about running. It may include sports like hiking, swimming, cycling or any exercise that will engage the muscle groups that you don’t use while running. Swimming, specifically, is an ideal summer activity. It gives you a reason to go to the beach and bask in the sunlight. Cross-training helps promote well-rounded fitness.

8. Appreciate the Power of Affirmations

Affirmations aren’t limited to motivational posters and desktop backgrounds you see on Pinterest. They are powerful enough to give you that much-needed boost. Running motivation quotes can be enormously helpful, so try saying them to yourself in front of the mirror before heading out. Your statements must reflect your desired self-development goal to make your mind believe in yourself more.

Some motivational running affirmations include:

• I can do hard things.
• I am focused and ready.
• I am choosing courage over comfort.
• I am grateful for every mile.
• I am brimming with energy.

9. Acknowledge the Down Times

It’s not every day you’ll get a new PB. Bad runs are part of your progress, and it’s OK to have a lull in your running journey. What’s unacceptable is to completely give up on working out and eating right for months because that makes getting back on track incredibly challenging.

Go ahead and eat junk foods or run shorter distances for a week so you don’t feel deprived. You may whine and complain about your training, but know when and how to bounce back.

10. Be Flexible

If you’re traveling this summer, try to swap running with a lower-impact activity. That way, you won’t feel the need to wake up at 4 a.m. to fit all your plans in a day. Similarly, if it’s 35 degrees Celsius outside, consider swapping your long-distance run with a treadmill speed session at the gym. When crafting a training plan, leave ample room for adjustments.

11. Reward Yourself

Consistency deserves to be rewarded. How you choose to get up and run outside rather than binge-watch your favorite TV show on a scorching Saturday morning is a small achievement that contributes to a bigger goal. Treat yourself to your favorite burger place or buy a new pair of running shoes — given that it’s a justifiable investment and you’ll commit to using them.

12. Let Other Runners Inspire You

There are plenty of running inspirations online. Use Instagram, Facebook and TikTok as motivational tools to follow runners. Some famous examples include Shalene Flanagan, Gary Robbins and Russ Cook. 

Fuel Your Running Motivation This Summer

Don’t let the sun stop you from shining. Try out these running motivation hacks to get your game going.