With so many benefits to running, getting and staying motivated should be easy. But we all need an occasional push. Hopefully this page will start you running or help during those periods you have trouble lacing up those running shoes:

Health Benefits
Improving your health is the #1 reason you should start and/or continue running. Any activity to get your heart pumping will make you healthier, but there are few activities that are as easy to do as running. All you need are good sneakers (not required but strongly recommended) and comfortable clothes (again, not required, but...), and you can run.

Just don't feel like running today? Or in a rut and can't get motivated? Think about how you're going to feel after you run. Tired maybe, but you good. You did something for your health. It's been proven that physical activity reduces your risk of a heart attack, stroke, cancer, even the common cold. And if you do get sick, a healthy lifestyle will help you recover quicker. Share health benefits you've enjoyed by running on our ***Motivation Forum***.

Add / Change Your Goals
Motivate yourself by setting a goal. This is how this site got its start. Try to move up the levels on our Standards page. The higher the level you achieve, the more competitive you'll be at your next race. Even if you're not looking to compete, reaching a higher level will help build your confidence and enjoyment of the sport.

Run for Time / Run for Distance
Tired of running the same loop? Try something different. Add a few minutes to the length of time your runs usually last and run for that length of time. Doesn't matter how fast you run or far you go. Just run for whatever length of time you decide. Lets say your runs usually last about 40 minutes. Decide you're going to run for 1 hour on that day. Start your watch and start running. RUn down side streets or on paths that you normally don't take. It doesn't matter since you don't care how far you go. Combine running with walking when you start getting tired. As long as you're out there for an hour, you'll reach your goal.

Another option is to put away your watch and set a distance goal. Doesn't matter how long it takes you. Let's say you normally run 5 miles at an eight minute per mile pace. Forget about your pace. You just want to run 6 miles today. I like to find a landmark half the distance I want to run from my house, then run there and back. I don't even look at the clock when I leave or return. My goal is to make it to that landmark and return home. To find the distance to a landmark, you can either drive it or you a site on the internet such as the USA Track and Field Routes.

Read About Running
Find a running book that interests you. Do you like to read about elite athletes? An instruction book to improve yourself. Or a fiction book that tells an exciting story. You can find all of these related to running. Here are a few of our favorite running books:

There are also several great running magazines to choose from. Magazines are great to get advice from a variety of runners and writers. YOu'll also be able to read about current events involving running and learn about the latest equipment. Our favorite magazines are:

More great books on running and running magazines can be found in our Shop section.

Watch Running
Search your local television listings for running. The Universal Sports Network often televises marathons, track and field, and triathalons. Check there website to find the channel from your cable provider and their schedule. Major marathons are often shown on network channels. And track and field events can often be found on cable stations.

There are also a lot of great movies based on running that will get you excited to get moving. Here are a few of our favorite running movies: ***
More great movies on running can be found in our Shop section.

Surround Yourself with Running
What better way to get yourself motivated to run than being constantly reminded about running. If you've run in races, you're likely to have pictures from those events. Print some of those pictures and put them where you'll see them. There are also lots of professional posters to choose from. Find some other ideas in our Shop section.

Treat Yourself
"If I run 4 days this week, I'll buy myself a new pair of running sneakers." or "If I run 10 miles today, I'll have ice cream tonight for dessert." Running will reward you with health, but sometimes you need to see an immediate reward. Go ahead. Treat yourself. But earn it. It will feel that much better.

Motivational Quotes

  • To give anything less than your best is to sacrifice the gift. -Steve Prefontaine
  • That which does not kill you makes you stronger. -Friedrich Nietzsche
  • What counts in battle is what you do when the pain sets in. -John Short
  • Recovery is overrated. -Jim Vernon
  • Success seems to be largely a matter of hanging on after others have let go. -William Feather
  • You only live once, but if you work it right, once is enough. -Joe Louis
  • Winning isn't everything, but wanting to win is. -Vince Lombardi
  • There is no such thing as bad weather, just soft people. -Bill Bowerman
  • The will to win means nothing without the will to prepare. -Juma Ikangaa
  • If I am still standing at the end of the race, hit me with a board and knock me down, because that means I didn't run hard enough. -Steve Jones
  • If better is possible, good is not good enough. -unknown
  • Even if you're on the right track, you'll get run over if you just sit there. -Will Rogers
  • Most people run a race to see who is the fastest. I run a race to see who has the most guts. -Steve Prefontaine
  • Tough times don't last but tough people do. -A.C. Green
  • There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open. -Nike
  • What matters is not necessarily the size of the dog in the fight - it's this size of the fight in the dog. -Dwight D. Eisenhower
  • You have to forget your last marathon before you try another. Your mind can't know what's coming. -Frank Shorter
  • Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible. -Doug Larson
  • Laziness is nothing more than the habit of resting before you get tired. -Jules Renard
  • You're only as good as your last practice.
  • I've always felt that long, slow distance produces long, slow runners. -Sebastian Coe
  • If you don't have confidence, you'll always find a way not to win. -Carl Lewis
  • You only ever grow as a human being if you're outside your comfort zone. -Percy Cerutty
  • Run like hell and get the agony over with. -Clarence DeMar
  • No pain, no gain. -unknown
  • Winning is habit. Unfortunately, so is losing. -Vince Lombardi
  • It's not whether you get knocked down, it's whether you get up. -Vince Lombardi
  • If the word quit is part of your vocabulary, then the word finish is likely not. -B.G. Jett
  • The essential thing in life is not so much conquering as fighting well. -Baron De Coubertin, founder of the modern Olympic Games
  • By failing to perpare, you are perparing to fail. -Benjamin Franklin
  • We will go to the moon. We will go to the moon and do other things, not because they are easy but because they are hard. -John F. Kennedy
  • We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon. -Emil Zatopek
  • I'm a believer in luck, and I find the harder I work, the more I have of it. -Thomas Jefferson
  • Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?' -Peter Maher
  • The gun goes off and everything changes... the world changes... and nothing else really matters. -Patti Sue Plummer
  • Once you're beat mentally, you might as well not even go to the starting line. -Todd Williams
  • Somewhere in the world someone is training when you are not. When you race him, he will win. -Tom Fleming
  • You may be disappointed if you fail, but you are doomed if you don't try. -Beverly Sills
  • A body at rest tends to stay at rest, while a body in motion tends to stay in motion. -Sir Isaac Newton

Other Suggestions

If you´re still not motivated to get out and run, or if you´re just looking for a little more of a push, you may appreciate some of the following suggestions:

Sign up for a race. The best way to get motivated is to set a goal. The reasons above are great reasons to run, but they are all long term benefits. Sometimes you just need a reason to run today, tomorrow and for the next few weeks. If you know you have a race coming up, you can tell yourself that you have to prepare for it. Each day running will help you prepare for that race. When the race is done, sign up for another one. Just planning on a race sometimes isn´t enough. You should send in the race application with the entry fee. Now you´re committed. A good place to start looking for a race is the Running in the USA website.

You may find it helps to join a running club. You´ll find people with a passion for running just like you. Most clubs have weekly runs on weekends. Many have runs during the week. Some have special guest speakers. You may choose a club for the party´'s they throw. Or because they sponser races or help certain charities. Whatever the reason, if you need an extra push, joining a club may get you out the door.

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