Running News Daily

Four secrets of runners who have mastered motivation

Staying motivated to run is no easy feat, whether you’re just starting out or have years of experience. A recent study explored what helps new runners stick to their routines and what causes others to fall off track—and the results can help all of us fuel that long-term running fire. Researchers in the U.K. followed 20 new runners for up to a year, using interviews, observations and diaries to uncover the secrets behind maintaining a running habit. Here’s what they found.

1.- Find your “why”

It might sound cliché, but finding a meaningful reason to run was key for participants in the study. This wasn’t just about exercise—it was personal. Some ran to align with their values, like being a role model for their kids or chasing a long-held dream. Others found inspiration in special memories, relationships or the simple joy of movement. Runners who had a strong “why” were better able to prioritize running even when life got hectic.

2.- Be prepared for curveballs

No matter how motivated runners were, life’s demands often posed challenges. Work, family and other commitments sometimes made it hard for even the most dedicated participants to hit the pavement. Those with a meaningful reason to run were better at finding balance, but even the most committed struggled to continue when barriers piled up.

3.- Acknowledge barriers

The study revealed stark disparities in running opportunities. Age, health and wealth shaped participants’ experiences and gender added another layer. Women reported grappling with safety fears and body image struggles, while older runners often faced self-doubt or physical discomfort. These findings emphasize the importance of creating supportive, inclusive spaces where every runner can thrive.

4.- Celebrate mini-victories

For many participants, the simple act of realizing “I can do this” was huge. Victories, large and small—like completing a 5K or running for longer than expected—helped build self-belief. This newfound confidence helped participants keep going, even when obstacles arose.

The takeaway

The study offers valuable insights into building and maintaining a running habit:

Find your why: Connect running to something that deeply resonates with your values or identity.

Plan for disruptions: Life happens—be ready to adapt and prioritize running when you can.

Celebrate small wins: Progress builds confidence, and confidence keeps you going.

Acknowledge barriers: Recognize the challenges you face and seek solutions, whether that’s support from a running group or by adjusting your schedule.