Running can burn 17 or more calories per minute, depending on your pace and body weight. But sometimes, no matter what your current level of ability, running can turn into a mind game. It's you versus the monotony and discomfort of a long run, and only the right motivational tricks will help you win.
Play Music
Playing upbeat music as you run can help you control your pace and tempo, and may make the workout seem easier to motivate you to keep going. Invest in a fitness armband for your MP3 player, or buy a running shirt or jacket with an MP3-player pocket.
Get a Buddy
Having a dedicated running buddy makes it that much harder to roll over and go back to sleep before your morning run. Human buddies are great, but if you have a dog, consider taking him along.
Set a Goal
Weekly training runs keep you fit, but it's hard to stay motivated unless you're working toward a larger goal. For example, training three times a week is a way to work up to doing your first 5K. You could then set a goal of improving your time, completing a certain number of 5Ks during the season or training for a longer race.
Change It Up
If you're getting bored with your running program, switch it up by running intervals, sprints or going for distance. Try running on a new trail, staging an impromptu race with friends or running your regular route in the opposite direction.
Visualize
Creative visualization can help you overcome the potential boredom and physical discomfort of running. Imagine yourself as a gazelle bounding across the savanna, a cheetah running down its dinner, a combat medic hustling to a wounded comrade or a movie star in full-out action mode. The point is finding something that entertains you enough to keep you going.
Keep Track
Keeping track of your progress -- whether you decide to measure it by distance, time, or pace -- gives you an objective way of seeing how much progress you've made. If you run for long enough, you will eventually hit real physical plateaus that require modifying your training program to get past them, but seeing hard proof of your improvement can be enough to get you past your mental plateaus.
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