How to Motivate Yourself to Run Everyday

How to motivate yourself to run everyday


What stops you to run every day? Is it lack of discipline or something else? Let’s discover the real reasons that keep you away from doing hard things. There is one man I want you to know about, he will make you run every day with an evil smile on your face. His name is David Goggins. I should probably paraphrase the sentence and say “there is one machine” instead of a man. I won’t, the real purpose of this article is to show you how anyone can be like him, he’s just human like you and me. Just a decade ago he thought that he is the weakest person on the earth with 300 pounds and no skills nor motivation.

One day he came home from work and watched a documentary about SEAL training on TV. He was fascinated what those men sustain to finish training and become Navy Seals. It was the first spark that made him start to attacking things he was most afraid of. He quit his job and applied for 100 miles ultramarathon. He overpassed it and finished the race in 24 hours. That’s not all, he finished Navy Seal training two times. He says that he hates to run but he does it every day 5+ miles. I can’t describe this man properly so please to get a better feeling of him please watch this video:

How to motivate yourself to run every day using Goggins as motivation

This man is the real example that anyone can win the hardest battle in this world. The battle against yourself. Every time I feel unmotivated I just watch one of his videos and it motivates me instantly! Last time I did it I  ran 4 miles. I run around 2 miles every day because of this man. If you didn’t, watch the video I posted above, it will give you way better perception and definitely will change the way you think right now. Give it a try, you won’t regret!

I also quoted his video in one of my previous articles From zero to hero success stories you can find a similar people and their stories in that article. It will empower your will to start doing things. Besides that, you will find motivational quotes that might help you too.

Goggins does not believe in motivation

Yes, you read it right. As he said motivation is crap. Motivation comes and goes. You need a drive, it will get you through anything on your path to the goal. Making yourself to run is usually harder than running itself. As I said in the second paragraph Goggins still hates running, as he says “I hate it with a passion”. Why then he still run every day?  This will maybe sound crazy but Goggins made suffering a habit. He started attacking things he hates most. This made him the toughest man alive.

“Having lived the life I’ve lived, and having seen the other side, not being afraid to attack what was in front of me, has made me happy.” – David Goggins

As he said doing it made him happy. This can be used as a lesson if you go after something and establish self-discipline it will make you happier in long-term.

I want to run but I don’t have the motivation to start running

Read this carefully: Someday does not exist! It never has and it never will. There is no someday, there is only today. Forget about motivation, just start with it. Make it clear with yourself and say I will run today from x AM/PM to x AM/PM and nothing can stop me!

If you continue with previous habits you will never start with running. There is only one way to break it, you need to start, as much as hard it looks it does not matter. You will feel great at the end of every run.

Look at this as just one step. You need to force yourself to run every day. That’s why it’s important to break it to smaller steps. After one month, probably earlier it will become your daily habit. Trust me it will improve the quality of your life for 100%.

How to keep yourself motivated while running

You started with the running but now you keep losing motivation while running. You wondering how to get back motivation to keep running when tired. Let’s use 40% rule.

They use this rule in Navy Seal training. If you feel like you are at 100% and you can’t continue the real truth is that you are at 40% or probably even less. The human body is incredible, we are the one that set’s limits to yourselves.

Focusing on next while you are too tired to keep running might help you:

  • Mental Visualisation – Think about the finish line and imagine yourself reaching it.
  • Tell yourself that you are on 5% of your maximum because you probably are.
  • Break it down to small pieces, if you are running 3 miles look at every mile as an accomplishment
  • Make it personal look on it as inside fight against that lazy person that never runs.

Mental visualization as the important key you should use every time you run

I can’t even describe how visualization is powerful. It has been used for centuries to help prepare the mind, body, and consciousness for upcoming challenges situations and circumstances. Almost every athlete use it today. It has been scientifically proven that visualization of running activates same muscles body do when you running. It’s because the mind does not know the difference. Our subconscious mind doesn’t know the difference between reality and our imagination which is why we can achieve so much from visualization.

You should take a few minutes before every run and visualize everything in details from start point to end point. Try to imagine as many details as possible, including the smells and feeling of relief and happiness on the finish of the run.

How to get motivated to run again

You did it once, or you took a long break from it and now you want to get back on the track. You can do it. The process is the same as you did it before. Cut the nonsense and just start with it. You did it once you can do it again.

A few sparks that will restore your motivation:

  • Set smaller goals (this is ideal if you took a long break from running)
  • Cut nonsense, be clear with yourself and set goals
  • Visualize it – do it mentally and physically
  • Be prepared mentally to win a fight against lazy you

I’m sure this will get you fastly back on daily running. Just man up and show some determination and discipline.

How to start running again when out of shape

Many people nowadays are in process of getting back into running after weight gain. This is pretty normal, fast lifestyle leads you to a wrong direction. Time flies very fast, you won’t even notice it. You blink once and you catch yourself asking a question about how to start running again after years. Sadly this is the reality of many people.

As I like to say it’s never too late for a change. Don’t ever say it’s too late for me or I’m too old for this or that. You just limiting yourself without even knowing it. An actually lazy person inside of you limiting one which seeks healthier and more productive life. Now it’s time for the lazy person to go away.

As we create most of our habits during a long period of time it’s very hard to break them and replace with new ones. Good thing is that hard doesn’t mean impossible. You just need a good strategy.

  • Make the clear decision that you want to run every day
  • Motivate yourself (watch people like Goggins a lot of content on youtube – don’t overdo this one)
  • Take actions no matter how small they are – run a half mile if you can’t run one mile
  • Schedule it for every day at the same time, it’s a great way to establish a new habit (many people use some sort of digital calendar or app, you can use whatever you are familiar with)
  • Don’t ever stop!

I think that I’m too fat to run plus I feel strange and dizzy, is it really good for me

Don’t worry. Running will only help you (unless you have a specific disease). Let’s take back to Goggins to clarify this one, this is how he looked before he started with running at all:

Fat David Goggins
Source: Facebook

He had about 300 pounds and you know what, the man in this shape ran 100 miles in 24 hours. Don’t believe me? Please scroll to the beginning and watch the video about Goggins it will change your mind and inspire you to start doing things.

I don’t have motivation even after watching Goggins video, It’s still same I hate running

If this is the case then you didn’t get a point from his speech. He started without motivation and he still does not believe in it. One thing is for sure motivation will leave you, it’s just a spark that doesn’t last very long. The drive is real and it will get you through when you face hard moments. If you keep waiting for motivation you will never start.

No matter how much you hate running you still can overcome it. On the long-run, it will give you great health benefits both physical and mental.

“Do Something You Hate EVERYDAY! This phrase is more of a lifestyle than a simple saying. Even though people don’t believe me, I have always said I hate all physical activity other than weightlifting. I believe there is no better way to grow as a person than to do something you hate everyday. For me, the worst feeling in the world is waking up knowing that I have to push myself. I know every morning when I wake up that I am going to be pushing myself through worse pain than I did the day before…” David Goggins – Source: Facebook

Make running more entertaining, the most popular running motivation songs

It’s best to occupy your brain while you running. It will motivate you and distract from having thoughts like (I can’t anymore, this is too hard, I’m giving up…). Some people like to listen to a podcast while they running, it is simply matters of choice. Find something that you like the most.

When it comes to motivation songs for running here is my list (your taste might be totally different):

  1. Opus – Life Is Life
  2. Survivor – Burning Heart
  3. Eagles – Hotel California
  4. Eminem Till I Collapse
  5. Linkin Park – Numb

That’s the random 5. I also like to listen to classical music, here are my top 3 motivation classical compositions for running:

  1. Vivaldi – Four Seasons
  2. Tchaikovsky – Marche Slave
  3. Beethoven – Moonlight Sonata

Besides of that from Rap I only listen to Eminem, he is master of lyrics and his whole life story is very inspiring. Eminem motivation songs for running – my list:

  1. Eminem – Till I Collapse
  2. Eminem – Not Afraid
  3. Eminem – Beautiful
  4. Eminem – Lose Yourself
  5. Eminem – Sing For The Moment

Hope you will lake the lists above, if not I’m sure you will find something that you like. That’s the easiest thing to do.


Breaking old habits and making new ones for sure is not an easy thing to do. Once you do it you will discover a new whole world.  The world with a better version of you!

Hope you will get inspired by this article and start running every day. You can do it, you are the one who controls your life, go out there and improve it as much as you can.


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