how to motivate yourself when you cant stick to running

Running is a long process. Often, runners are battling alone. Over extended periods of solitude, various psychological changes can occur. If these thoughts are positive, it's naturally beneficial and can enhance the running experience.

However, if the thoughts are negative, we must control and guide them. Otherwise, following the principle of actions being directed by consciousness, our long-distance running endeavors could face a crisis.

So, how can we eliminate negative thoughts and emotions during daily exercise and positively adjust our state? Here are a few methods to help you calmly face psychological issues that arise during running.

The first method is distraction. When the body feels fatigued and uncomfortable, runners can consciously divert their attention. Using external environmental stimuli can minimize physical and mental discomfort, helping them to persist.

If training on a track, you can shift your focus to your breathing rhythm. Consciously controlling your breathing rhythm and reducing its frequency can help calm your emotions.

If exercising on the road, you can slightly shift your attention to the scenery along the roadside. For example, some people count the utility poles along the road. As the count increases, it not only distracts you but also provides feedback on your persistence. Of course, safety must be ensured.

The second method is self-encouragement. This method requires runners to set a goal during exercise. By achieving this goal, they can find a sense of success, encouraging themselves to make greater progress. For example, when running a 20-kilometer cross-country, you can divide the entire route into several parts using roadside landmarks. After completing each part, give yourself some encouragement, or compare the time taken for each segment to motivate yourself.

The third method is self-suggestion. This method involves runners using their own words, silently repeating them to achieve a positive psychological state. For instance, continuously telling yourself, 'I feel great right now,' 'The breeze is refreshing,' 'Every pore feels comfortable,' or 'My steps feel particularly light today.'

The fourth method is action cueing. This method essentially involves shifting awareness from various physical discomforts, but it's not a simple distraction. Instead, it focuses all attention on the technical aspects of movement. This method can only be used after reaching a certain level of proficiency.

For example, when extremely fatigued, shift all your attention to the rotation of your hip joints. Use this to perceive and control your stride frequency, making it the main focus of this run.

Or, when feeling extremely uncomfortable, check if your body is relaxed. Continuously ask yourself, 'I am exerting effort, but am I relaxed?'

Are my arms relaxed?

Are my calves relaxed when I swing my legs forward?

Are my ankle joints tense in the air?

Is the rotation of my waist coordinated with my steps?

By asking these questions, you can reduce physical and mental discomfort while consolidating your technical movements during fatigue, achieving two goals at once.