10 Mindset Tricks for Beginner Runners
How to find motivation when you’re not feeling it.
A few years ago, I could barely run for ten minutes without wondering if I should call an ambulance. This Sunday, I ran for two and a half hours without stopping, and actually enjoyed it!
I wish I had discovered the joys of running sooner, but now that I have, I am keen for others to experience the benefits too.
There are many times in life when we know what’s good for us, yet there’s a knowledge-action barrier that we just can’t seem to conquer. I’ve found a few ways to break this frustrating cycle, to make the choices that serve me best in the long run (no pun intended…).
10 Mindset Tricks
1. Just start, worry about being perfect later.
Don’t procrastinate about having the right gear, or get stuck researching the perfect trainers, that’s just fear preventing action. Put on your comfiest clothes and move.
2. Motivation ebbs and flows.
Our moods fluctuate as do our emotions. Be prepared for this and learn to talk to yourself rather than listen to yourself. Mood follows action, not the other way round (actions change thoughts, which change feelings). Remember that everyone feels unmotivated at times, athlete or amateur. You won’t always feel like doing the things which will actually lead to you feeling better. Are you listening to your body or are you making excuses? Learn to tell the difference, and remember your ‘why’.
You can’t control how motivated you are, but you can set up your environment to limit decision making at the time you intend to workout. Maybe plan your exercise schedule a week in advance, choose a training plan so you have a clear goal, make a commitment to a friend and hold each other accountable, lay out your running gear the night before, or if you plan to go for a run after work, put your gym bag on the front seat of the car so it’s in your sightline. Experiment with what works for you.
3. “I get to, not I have to.”
We take our health and ability to move for granted, but just imagine it was taken away from you tomorrow. Say this phrase whenever you need an extra push and then move in gratitude for your healthy body.
4. The 5,4,3,2,1 Countdown.
Stop rumination by taking a practical step. This one is surprisingly effective. If you’re struggling to take action, simply count down from 5, then move. This interrupts and awakens your prefrontal cortex, and is a technique used in the armed services and schools. When you hit 1 it’s a prompt to move — stand up and walk into the next room, or swap your pyjama bottoms for your running leggings (a favourite of mine!). Try not to think beyond that first action and don’t let yourself quit until you’ve taken it. Chances are, you will probably decide to do the exercise after all.
5. Start small.
One of the most difficult things is simply getting started. Setting goals too high increases the likelihood of us feeling like we’re failing. Ask yourself, “what’s the next best action?” Think small for now. Walking is a good place to start because it doesn’t require a big leap.
You can exhaust yourself before you’ve even started by envisioning how far away the finish line is. Just take one stride, then another.
“Small steps have no competition in personal development — their unflinching effectiveness embarrasses every other strategy.”
Stephen Guise
6. Reward yourself.
If I don’t feel like running, I often focus on something I’ll reward myself with later, like a trip to the coffee shop, a slice of cake, or a bubble bath to warm up. Those things are much more enjoyable when you feel like you’ve earnt them.
7. “I don’t need a permission slip.”
It’s your job to carve out the time and say no to whatever you need to say no to. Prioritise your mental and physical health, for the sake of yourself and those you love. Treat yourself like someone you’re responsible for helping. You might not get in trouble with the PE teacher for skipping workouts anymore, but this isn’t something you should be trying to get out of, it should be something you are choosing to do for your future.
8. History is proof to me that I have never once regretted a run.
If I’m struggling, I try to fast forward my thoughts to the happy feelings I can guarantee I will get post-run.
9. “Do I really want to deal with the guilt?”
Think about the time you will inevitably spend feeling disappointed in yourself if you give up on the run you had planned. Is it really worth it, versus revelling in post-workout euphoria?
10. It’s never too late to start.
Today is the start of the rest of your life. Can you commit to one small step? If you break the habit or have a period of time when you can’t run, simply begin again.
Happy running!
Emily x
These mindset tricks are taken from a story I wrote about why running makes us happier, which you can read here: Your Body Can Produce Hope Molecules.