How to Stay Motivated When Running Feels Like a Chore
There’s a moment every endurance athlete hits - when getting up for your run feels like a grind. You’ve lost that spark. You find yourself resenting your training plan or skipping workouts. And worse, you're spiralling into that classic all-or-nothing mindset: “If I can’t do it perfectly, what’s the point?”
Here’s the truth: motivation is not a constant. It comes in waves. And if you’re waiting to feel motivated all the time, you’ll be waiting a long time.
This blog will help you reframe how you approach your training, especially on those days when it feels like a chore. Whether you're marathon training, juggling a triathlon build with work and kids, or just trying to stay consistent with your morning runs - this is for you.
Let’s talk about how to stay on track even when your mojo dips.
Why Motivation Comes in Waves
We tend to think motivation is this magical force that either shows up or doesn’t. But really, it’s influenced by:
Hormones - Menstrual cycle phases, stress levels, and sleep all affect how energised we feel.
External demands - Work deadlines, family obligations, social expectations... the mental load is real.
Training fatigue - Some sessions will naturally feel harder than others, especially if you’re not fuelling or recovering properly.
What to do when your motivation dips:
Don’t rely on feelings. Rely on your systems.
Acknowledge that you’re human - not a robot. Low days are normal, not a sign of failure.
Instead of beating yourself up, zoom out. One bad week won’t ruin your race prep.
The All-or-Nothing Trap (and How to Break It)
One of the biggest mindset blocks we see in Pretty Strong Coaching clients?
👉 "If I can't do the full session, I might as well skip it."
Sound familiar?
This type of thinking leads to guilt, inconsistency, and burnout. But here’s a reframe:
Done is better than perfect. A short, imperfect run is always better than none at all.
Instead of aiming for perfection, aim for consistency.
Try this:
Swap “I have to do it all” for “What’s the minimum effective dose I can do today?”
Run for 20 minutes instead of 60 if that’s what fits your day.
Replace a missed swim with 15 minutes of mobility or a short walk.
It still counts.
Habit Stacking: A Game-Changer for Consistency
When motivation is low, habits carry you.
Habit stacking is a powerful tool that pairs a new behaviour with an existing routine. It makes showing up almost automatic.
Example Habit Stacks:
“After I make my morning coffee, I’ll put on my run kit.”
“After I brush my teeth at night, I’ll stretch for 5 minutes.”
“When I finish a work meeting, I’ll take a 10-minute walk.”
It’s not about willpower - it’s about making your training part of your default routine.
Identity-Based Motivation: Who Are You Becoming?
Motivation sticks when it’s tied to identity.
Instead of focusing on the outcome (e.g. “I want to lose 5kg”), focus on the identity (e.g. “I’m the kind of person who moves my body every day”).
This approach shifts the focus from chasing results to embodying a version of you that trains, fuels well, and rests without guilt.
Reframe your thoughts:
“I’m not just someone who runs - I’m an athlete.”
“I prioritise my health because it makes me a better mum/leader/person.”
“Showing up when it’s hard proves I’m building resilience.”
Real Talk: You’re Not Lazy - You’re Probably Overwhelmed
If you're constantly tired or unmotivated, ask yourself:
Are you getting enough sleep?
Are you fuelling properly?
Is your training aligned with your life stage and stress load?
You don’t need to “push through” every session. What you need is a plan that adapts to you.
At Pretty Strong Coaching, we build training and nutrition around your real life - not around unrealistic expectations. So when motivation dips, the plan supports you rather than punishes you.
Motivation Tools to Keep in Your Back Pocket
Here are a few go-to tricks we recommend when clients hit a low-motivation phase:
1. Create a "Why" Board
Have visual reminders of why you started. Photos, quotes, race bibs, sticky notes. Place it near your training gear or bathroom mirror.
2. Micro-Goals
Set tiny weekly goals like:
“Run twice this week before 8am.”
“Fuel properly after each session.”
“Do mobility work twice this week.”
These build momentum without the overwhelm.
3. Training Playlists or Podcasts
Music and podcasts can completely change your mood. Create a playlist for tough days or listen to an inspiring podcast while walking.
4. Accountability
Join a community like the Pretty Strong private Facebook group or sign up for a virtual race. Sharing your journey boosts commitment.
When to Rest vs. When to Push
It’s crucial to know the difference between needing a break and needing a mindset shift.
You probably need REST if:
You’re experiencing signs of burnout (irritability, insomnia, low libido, injury).
Your performance is declining even with consistent training.
Your resting heart rate is higher than usual and your HRV is low.
You probably need a MINDSET SHIFT if:
You’re skipping workouts because “you don’t feel like it”.
You’re procrastinating on training but scrolling through Instagram workouts.
You’re stuck in all-or-nothing mode.
What to Do If You’ve “Fallen Off the Wagon”
Let’s banish this phrase forever. You didn’t fall off anything.
Life happened. Maybe you got sick, had a tough week at work, or just lost motivation.
Here’s how to bounce back:
Start small - Go for a walk today. Tomorrow, maybe it’s a 20-minute run.
Don’t “make up” missed sessions - Move forward, not backwards.
Tell someone - Message a coach, a friend, or someone in your community for support.
Final Thoughts: You Don’t Need to Be Motivated to Make Progress
Motivation is lovely when it’s there - but discipline, identity, and systems are what carry you through.
The more you show up (even imperfectly), the more you reinforce the identity of someone who trains consistently. And that’s where the real magic happens.
At Pretty Strong Coaching, we help women train in a way that feels sustainable - even on the tough days. So if your plan feels rigid, overwhelming, or guilt-inducing... it might not be the right one for you.
Want a coaching approach that supports your lifestyle AND your goals?
Click here to learn more about personalised hybrid coaching with Pretty Strong - designed to help busy women train, fuel, and recover with confidence.
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