How to Push Yourself When Running

Last Updated: October 21, 2021 References Approved

Do you enjoy running on your own or with a group? It is easy to fall into a rut by following the same running routine day after day. To break free and push yourself while running, make sure to focus on something other than your discomfort. Set specific running goals and set out to achieve them each time you run. Find a running partner or group who can run with you and keep you accountable. And, offer yourself small rewards for goals met.

Method 1

Method 1 of 3:

Staying Positive

1
Repeat positive mantras to yourself. Pick a certain phrase that motivates you and repeat this in your head before, during, and even after each run. Keep it short and positive in tone. You might say, “I can do this,” or “Keep it going.” Once you establish a breathing pattern, you can say this phrase in between breaths to keep the pattern going.^{[1]
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Expert Source

Francisco Gomez
Competitive Runner
Expert Interview. 24 October 2019.}
2
Remind yourself of your strength and accomplishments. Dig back into your memory and recall the last time you felt like stopping during a run. Then, recall what happened when you kept going. You can also think about general moments in life that you are proud of, such as when you graduated from college.^{[2]
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3
Focus on your reasons for running. Everyone hits the pavement for a unique set of reasons. Instead of focusing on the negatives, like leg soreness, think about what you get out of running. Maybe hitting the track makes you healthier and more able to play with your children. Perhaps marathons let you express your competitive instincts.^{[3]
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4
Listen to music while you run. Most of us have a particular type of music or a certain artist that gets us pumped up and excited. Create a playlist on your iPod or other device that includes songs to motivate you to pick up the pace. You could also include songs or genres that are inspirational, such as gospel. Keep adjusting your playlist until it fits your needs and refresh it regularly as well.^{[4]
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Expert Source

Francisco Gomez
Competitive Runner
Expert Interview. 24 October 2019.}
- If you are running a longer distance, like a marathon, you may want to test out podcasts or even audio books as well. Just make sure to keep up the pace as you listen.
5
Envision an end-of-run reward. Focus on a nice, cool bottle of Gatorade waiting for you after the run. Or, perhaps picture yourself enjoying a soothing bath. The reward itself should be enticing enough to catch and hold your interest. It should also be attainable. Many social runners often envision the gathering awaiting them post-run.^{[5]
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- Some runners actually build a reward in to their route. For example, they purposefully end their run in a beautiful park, near a public fountain, or in an area with a view. This way, they can take a moment to enjoy their surroundings at the end of their run.
6
Get a running partner. If you are in a relationship, see if your partner is interested in joining you on runs. Or, ask a friend or acquaintance. Go to a gym and find another runner who is looking for a partner. You don’t have to run at exactly the same pace to benefit from running with one another. In fact, they can even just start off with you and then separate. Or, if they are faster, they may push you to excel.^{[6]
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7
Join a running club. Contact your local gyms or rec centers to see if they have an active running group in place. Or, hit your local running store and ask if they know of any running clubs that are currently active. Participating in a group will keep you accountable and it will also provide an outlet for any questions that you may have.^{[7]
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- You can also join digital running groups that allow you to enter your run information online and talk with others. These can be a good option if you don’t feel like starting up your own face-to-face club.

Method 2

Method 2 of 3:

Switching Up Your Routine

1
Keep a log of your runs. Get a small journal or notebook and write down your distances, dates, and times. Look over it to see how you are progressing. You can also purchase apps for your phone that will help you to track your runs. Consult your phone when running to monitor your pace.
2
Set reasonable goals. Think about your most recent runs and try to increase the distance or speed up your pace on future runs. It may help to write down your goals for each day’s run. Choose goals that you can actually attain or you may get burned out. ^{[8]
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Expert Source

Francisco Gomez
Competitive Runner
Expert Interview. 24 October 2019.}
- Consider adding a hill into one run per week for a month, or changing your running route.
3
Break down your run into chunks. When you feel like quitting toward the middle or end of a race, split the remaining distance into pieces. This will allow you to reach a series of small goals on the way to one major one. Each time that you complete a chunk, praise yourself and further divide the remaining pieces. Keep doing this until you reach the finish line.^{[9]
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- For example, if you have 8 miles left to go, try breaking it into 2 mile chunks. Watch for each 2 mile section to pass and then celebrate mentally before moving onward.
- You can even break your run down into telephone poles and street lights. Focus on getting to the one in front of you. Once you pass it, focus on getting to the next one. This keeps your distance feeling manageable.
4
Save energy for the end of your run. Make a note of where/when you lag at each race. Then, in future races, start to purposefully slow your pace in the minutes before you hit this wall. You may also need to regulate your pace at the very start of the run, especially if you start at almost a sprint.^{[10]
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Expert Source

Francisco Gomez
Competitive Runner
Expert Interview. 24 October 2019.}
- For some runners, training with an interval workout is helpful is teaching them how to ramp up and ramp down their speeds and energies.
5
Experiment with a different time of day. You might fall into a rut if you follow the same running schedule every day. This may make you more complacent and lead to less of an effort on your part. So, every few weeks, switch up your routine and add a few opposite-time runs in. If you usually run in the morning, take a quick evening jog and vice versa.^{[11]
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- People who run in the mornings generally see a larger boost in energy and better sleep than evening athletes. If you switch up your routine temporarily, you may find that another time suits you even better.
6
Run somewhere new. Running on the same path can be helpful in that you know the landmarks for pacing; however, it can also get boring really fast. Try to add short new legs to your run. Hop in the car and go to a park for a change of pace. Make sure that you are running on different types of terrain to add in even more of a challenge. All of this will help you to keep pushing yourself to new levels.^{[12]
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Expert Source

Francisco Gomez
Competitive Runner
Expert Interview. 24 October 2019.}

Method 3

Method 3 of 3:

Pushing Through Pain Safely

1
Find a focal point outside of yourself. To do your best, you’ll want to concentrate on the moment. But, you can also find small ways to take mental breaks as well. While you are running, pay attention to the environment around you. Try to focus on the spectators on the sidelines of your marathon. Or, perhaps keep your focus on the trees or greenery. This will take your mind off your discomfort.^{[13]
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2
Disconnect pain from injury. If you are not in pain due to an acute injury, then you can generally compartmentalize the negative sensations connected with pain, thus minimizing its power over you. Don’t give pain more power than it should have. If you experience discomfort, start to think about all of the ways that pain can be good.^{[14]
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- For example, muscles are often sore or in pain before they regenerate even stronger.
- Just be aware of your body and know how to differentiate “true” pain, such as shin splits, from “false” pain, such as muscle soreness.
3
Be careful when injured. If you know that you are suffering from an injury, such as shin splits, then it is a good idea to modify your training regimen. You may need to run for shorter periods of time or distances. Try to develop a plan to build back up to your desired goals, but realize that you will need to be realistic about what your body can, and can’t, do when injured.
4
Respond quickly to serious physical warning signs. There are some moments when pain and discomfort must be taken seriously. If you feel a sharp pain in your shin or hips, it is best to slow or stop running. If you start to experience tightness in your chest or severe stomach pains, stop and seek out help as well. When in doubt, trust your instincts and err on the side of caution.^{[15]
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5
Consult with a doctor. If you suspect that you are injured or if you are experiencing noticeable pain when running, it may be a good idea to talk with your physician. Explain your running routine and ask them for advice regarding potential modifications. View your visit as an opportunity to learn more about your body in order to maximize its potential.

Expert Q&A
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Question

How can I learn to love running?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

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Question

What if I start getting bored on my runs?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

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Are you listening to music? If not, that might help you stay engaged on your runs. Another thing you can do is start running more interesting routes. If you run the same path every day, you're going to eventually get bored. Try finding scenic, interesting paths that will keep you excited.
Question

I just started running cross country, and it is a big challenge for me. What can I do to walk less and be faster when I run?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

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The best way to improve is practice. Try running for five minutes steady. Then add on a few more minutes the next time and so on. Eventually it will get easier but only if you practice three times a week at least.