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6 ways to motivate your running mojo

By Marie Calica for Yahoo! Southeast Asia

It happens to all runners: you know you’re supposed to run on a given day and time, but you just don’t feel like it. Some call it an occasional bout of 'Timidities,' others claim it’s burnout. Whatever you call it, one thing’s for sure: you need some help in the motivation department. We asked seasoned runners and coaches what carrots they hang in front of their heads to amp up their running drive.

1. Watch an inspiring flick. Chariots of Fire is still the number one movie that runners look to for motivation, but if you don’t have two hours and four minutes to spare (you could be using this time for a long run in the weekend), then find something shorter. “I like watching old sport videos or the Olympics to get psyched up,” says elite triathlete Arland Macasieb. “Everything is on the internet these days so even just watching a short clip can get you pumped up. I recently I watched a typical training day for Simon Whitfield, Tim Don, and Jan Frodeno—International Triathlon Union athletes. Too see all the workouts these guys do in one day was really inspiring,” says the exercise physiologist and coach.

2. Head out the door. You might have a strict training program to follow, but it’s not always set in stone. “On days I don't feel like running I'll scrap the planned workout and just head out the door. I'll set a time-based goal (30 minutes to 1 hour) regardless of pace or distance, but I'll keep it flexible,” shares running blogger, podium finisher and triathlete Noelle De Guzman (www.kikayrunner.com). More often than not the feel-good hormones will kick in and you’ll be glad you started running, but sometimes it just doesn’t happen. “If I still don't feel motivated to keep running by the time 30 minutes have elapsed, I end the run then. But I usually start feeling good when the endorphins flow, and more often than not I complete the hour. So simply heading out the door can be a great motivator,” she says.

3. Find a buddy.
When you’re on your own, it’s so easy to say “I don’t feel like it today, I’ll run tomorrow.” But when you have a training partner or group, there’s a sense of accountability that makes you think twice about breaking your word on an agreed day and time. Running with friends can also foster a healthy sense of competition. “Join a running group or a squad with runners who have the same or higher skills than you can challenge you more and optimize your performance,” says triathlete and multisport coach Miguel Lopez. “With your buddies, you can run at kwentuhan pace or agree to take turns setting the pace for the group. Time (and distance) go by faster when you run as a group,” adds certified triathlon coach Raoul Floresca.

4. Turn to social media.
For champion triathlete Monica Torres, when she doesn’t feel like going for a run, she turns to social media for inspiration. “I go on Twitter and read tweets by top athletes that I follow. All their hardcore-ness is usually enough to get me up and out the door.”

5. Do something other than run. Just like a longstanding marriage, years of running can be stale and unexciting. To avoid this complacency from happening, you need to shake things up and introduce new things to your body. “Sometimes you need to break out of your daily routine. In the off season, try different forms of cross training like cross fit, yoga, or tennis so that when the season rolls up you are fresh and ready to go,” says Macasieb.

6. Think of the end result.
Sure, it’s important to think about the now, but looking at the future is a good thing, too. “I think of how good I will feel after a run,” says Joyette Jopson, triathlete and seasoned racer. “When I feel sick or not at my best or when I need to clear my mind but I’m lazy, I just think about that warm and happy ‘I did it!’ feeling I get after I run, and that’s enough to get me out the door,” says the multi-awarded triathlete and consistent podium finisher.

We ask: Are you also into running or some other form of fitness? How do you motivate yourself when you get a bout of laziness from doing your workout?