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Try a new route through Rock Creek Park.
In the early days of summer, motivation to run abounds. Long, sunny days beckon runners to the roads and trails, and balmy weather makes it easy to add extra miles.
Still, even the most dedicated runners in the best conditions need an extra dose of motivation to get out the door some days. Below is a roundup of tips to get you going.
1. Play mind games with yourself. Read Surfing the Waves of Motivation by Alison Arnold, a “mental toughness trainer” for a host of Olympic athletes. Even cynics will appreciate Arnold's approach to eschewing negative thoughts to improve performance.
2. Find a mantra. Elite runner Kara Goucher likes repeating "fighter." Amy Yoder Begley likes singing "It's My Life" by Bon Jovi. Find your own motivational quote on Web sites like this one. This Examiner's favorite: “Running is a big question mark that’s there every day. It asks you, “Are you going to be a wimp, or are you going to be strong today?” – Peter Maher
3. Change things up. Routine helps keep us honest, encouraging regular training habits. That is, until our routines become stale. Always run on the trails? Try a road loop, where you can spy pretty neighborhoods and enjoy some great people-watching. Similarly, road runners can benefit from hitting the trails. Find your next new route by searching Examiner.com's route database here.
4. "Run" errands. Run to work, or to the store, carrying supplies or a change of clothes in a small backpack. Running somewhere you have to go anyway will remind you of one of the best things about running: You are, in fact, going somewhere.
5. Follow Arnolds' JDS rule: Just Do Something, no matter how much you feel like skipping. Once you're out the door, lower expectations. Tell yourself you only have to make it to the next lightpost or tree, then reassess once you're there. Chances are, you'll feel energized and ready to tackle the next lightpost or 12.
6. That said, take an off day if you're feeling sore and exhausted; it's better to show up to the starting line 10 percent undertrained than 1 percent overtrained -- i.e., injured.
7. Sign up for one of the many great summer races in the Washington area, which offer low-key atmospheres and post-race parties -- and a reason to get out the door leading up to race day. Find your next one here.
8. Load up your iPod with a new playlist. iTunes offers playlists from professional athletes like Kara Goucher and Serena Williams, which you can find out more about here. Steal elite runner Sara Hall's playlist here. Or try a few of this Examiner's favorite playlists by searching her playlist database here.
9. Run with a group. If you're looking to take it easy while rehabbing an injury, a chatty run with a slower pace group than you're used to will help hold you back. If you're looking to amp up your training efforts, join a faster pace group to motivate you to speed things up. Check out just a few of the great running groups in the Washington area here.
10. Remember that even a slow recovery run burns about 100 calories per mile. And really, how often do you feel worse rather than better after a run?
How do you motivate yourself to get out the door when you least feel like it? Share your tips and tricks by posting a comment.
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