3 Important Tips to Help You Keep Motivated

Today I’d like to give you some important tips that will help you get running and keep running.

No matter what you want to achieve with running, one of the most important aspects is running consistently.

If you can be motivated to keep running several times each week, week after week, month after month, then you’re going to achieve a LOT more than the person who runs one week and then can’t be motivated to run the week after.

With this in mind here are 3 motivation tips that will help you run consistently and therefore get better running and weight loss results…

1. Ask yourself "Why is running important?"

Sometimes with running, as with any other exercise, it’s easy to lose track of what really matters.

For example, you get into a routine and start to feel like you are running for running’s sake with no real purpose. When the weather turns cold or it’s raining it then becomes easy to feel like you’d rather not run and so you end up getting into the habit of consistently missing runs.

A great thing to do is always think about why you are running and why this is important to you. It’s like adding fuel to the fire because it helps keep your desire high which results in you running more.

For example, what if the next time it rained you thought "I want to go running because it’s important to me, my family, and my health, that I lose this weight. I’m not going to let a bit of rain stop me from improving my life".

The key is to focus on what’s important in your life, rather than what feels easiest at the time.

What are YOUR reasons for running? Remind yourself of these reasons often and you’ll have the motivation to run a lot more consistently.

2. Set intermediate weight loss goals

While it’s great to have a long term goal, such as lose 3 stone (42 pounds) over the next year, it’s also very useful to have intermediate goals.

With a long term goal it can be very easy to lose focus. The weeks go by, and then the weeks turn into months, without making any real progress. You can even reason that you don’t need to do as much now because you’ve got plenty of time to reach your goal.

There’s no real urgency, and that’s the problem. You get way behind on your goal and it’s very difficult to make it up.

Also when you spend several months working towards your long term goal and then realise that you’re not progressing anywhere near quickly enough it can be really de-motivating.

With intermediate weight loss goals you have stepping stones that help guide you towards achieving your long term goal. For example, you may decide to lose 10 pounds over the next 8 weeks.

This helps you focus better and provides much more urgency than a goal that may be 12 months away.

When the time has passed, whether you reach your intermediate goal or you don’t quite get there, you just set another intermediate goal and work towards that.

You might not always achieve these goals and there’s nothing wrong with that. The real benefit is that they’ll push you to try harder and run more consistently which helps you get a lot closer to where you want to go.

So identify where you want to be long term, and then set an intermediate goal. You’ll be much more motivated to get running.

3. Set running goals

To add even more purpose to your running it’s very useful to set running goals as well as weight loss goals. For example, you may aim to run 3 miles, or a 5k, in under 30 minutes before the end of the year.

The good thing with setting running goals like these is that you get to kill two birds with one stone.

You can focus on your running goals and improve your health and fitness. Plus you can make progress towards your weight loss goals at the same time.

Another good thing about having running goals is that you’re not always worrying about your weight. You have a positive focus on running that also helps to guide you towards your weight loss goals.

Just to summarise

When you use these 3 tips you’ll experience more motivation, focus, and purpose with your running…

  1. Constantly remind yourself why running is important to you and all the great ways that it’s going to benefit your life
  1. Set intermediate weight loss goals to push you more and give you something to aim for on your way to your longer term goal
  1. Set running goals to add more purpose to your running and give you something positive to focus on that will motivate you and help you run more consistently

If you don’t do these 3 actions then you’re virtually guaranteed to take much longer to get the results that you want.

However, the great news is that just doing these 3 simple actions will help take you a long way towards where you want to go with both your running and your weight loss.


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4 Responses to 3 Important Tips to Help You Keep Motivated

  1. janalee says:

    Hey James,

    i’ve been following your site now for a while since i did the tely 10, (16km) in 2010.
    I’ve been a steady runner, active enough..I had to have major surgery in Oct which haulted any exercise for 2mths, and i gained 10 pounds..not that i was eating bad but i guess my body went to sleep. I eat very healthy as well. The rason why i write is because i started back the 1st of january 2012, running, and walking, stairs, progressing..and i’m trying to lose the weight, and my starting weight is exactly the same since last month, despite my habits of working out almost every day, eating properly, its discourging and i need some advice as to whats going on..i know i may gain muscle, but has my body gone in to sleep mode?

    • James says:

      Hi Janalee,

      It could any of many reasons why you’re struggling to lose weight. For example, gaining muscle, a slower metabolism due to a lower level of exercise than before, diet problems that you may not be aware of, and your running and exercise routine.

      I couldn’t really give you an exact answer without analysing your running and diet in detail. However, here are a few blog posts that may help…

      3 Reasons Why You Are Struggling To Lose Weight With Running

      How to Increase Your Metabolism

      I hope this helps Janalee, and I hope that you keep up your running and start to see some weight loss results soon.

  2. Rachel says:


    I used to run on and off for a while whenever I felt to stressed and needed to clear my head but I’m about to start a new school so I’ve decided to start running more regularly to loose some weight and get fitter. The only problem is that I’ve been reading what you say about different types of running and I’m finding it hard to decide exactly how I’m going to go about running. I know that it’s important to build up speed and distance over time as I’m not very fit. I just need some advice to give me that kick start I need.


  3. bronwyn says:

    ive been running for 6 weeks and have developed a chest cold, if i even walk fast my heart feels like its gonna explode and i spend an hour after coughing. how long till i can run again – im going craazy