5 Ways To Stay Motivated During Training

Half marathon and marathon training season is among us! I know I am looking forward to beginning half marathon training for a few races this fall. 

As I go about creating a training plan, I find it really helpful to build in rest or flex weeks into my program for the unexpected things in life. It can be hard to stay motivated and sometimes you just need a break, so why not plan for days when you just can’t get yourself out of the house? When you give yourself 2-3 rest/taper weeks throughout your training and those inevitable tough days come around, you don’t have to stress that you’re now behind and won’t be ready for race day.

And let’s be clear - rest weeks are not just for physical rest. While you of course need to give your body regular breaks, you also have to give yourself space for a mental break. If you’ve had an emotionally taxing week or work stress is weighing on you, these are still completely valid reasons for taking a time-out or a step back from training. 

Here are five ways to stay motivated during training:

1. Join a training program

Running with structure makes a huge difference. A training program gives you a clear roadmap with progressions, recovery, and accountability built in. Plus, if you join a group or work with a coach, you’ll have extra support and encouragement along the way. Knowing someone is counting on you to show up helps keep you consistent.

2. Schedule flexible rest weeks (and days!)

Burnout is real, and pushing too hard can lead to injuries or mental fatigue. Instead of sticking to a rigid plan, build in “flex weeks” where you allow yourself to adjust mileage or intensity depending on how life is going. Listening to your body and giving yourself grace to rest will keep you healthier and more consistent in the long run.

3. Encourage your friends to sign up for the race with you

Training is always more fun when you’re not doing it alone. Invite friends or family members to sign up for the same race. It’s amazing how accountability shifts when you know someone else is working toward the same goal. Sharing the ups and downs of training, celebrating milestones, and toeing the start line together adds a whole new layer of motivation.

4. Create a written plan

A written plan turns your goal into something tangible. Whether you use a training app, a planner, or just a printed calendar, writing out your runs and workouts makes it easier to stick to the plan. Crossing off workouts and tracking your progress builds momentum and keeps you moving forward.

5. Reward yourself!

Don’t wait until race day to celebrate! Reward yourself along the way. Maybe it’s new running gear after hitting a mileage milestone, a post-long run brunch, or even just time to relax guilt-free. Small rewards reinforce the hard work you’re putting in and give you something to look forward to outside of the race itself.

Motivation comes and goes, but having strategies in place ensures you stay on track when the excitement of starting fades. By joining a training program, scheduling rest, surrounding yourself with supportive friends, sticking to a plan, and rewarding your efforts, you’ll keep your momentum going strong. You've got this!