Distance running can be brutal. My fondest memories of distance running includes painful marathons, 9 mile dune runs in 105 degree whether, -20 degree runs at 6am, and so on. I remember them best because my brain probably wants me to remember to NOT do them. Through it all I’ve had my ups and downs. If you’re like me, you’ve had your share of steep downhills. Here are some tips and tricks to stay in the game for the long term.

Reframing your goals. Write it out. Speak it into existence. It can be for consistency, performance, meditation, as long as you have a strong reason it’ll keep you motivated. From my experience the number one why runners stop running is because of the lack of progress. Running should be purposeful, you should have a goal in mind. Here are some of my previous goals that may inspire you to keep pushing forward: 30 day run streak, train for a specific race, run with partner for x amount of days/training blocks, and so on. I find that most people do well when they aim for a specific race. Just be sure to have a plan afterwards to avoid the post-goal accomplishment depression (yes it’s a real thing, look it up).

Resistance training. I can’t tell you how bad it is to JUST run. You’re going to have to take my word for it. Some people find joy by swimming, cross country skiing, other cross training activities. But, from my experience, resistance training is a healthy way to work on strength, hypertrophy, and corrective exercises. So many runners are scared to lift weights because of the preconception that they’d be stick figures in the midst of muscles heads. That’s simply not true. The gym is a magical place to be where EVERYONE there is trying to improve some aspect of their life. For the serious racers, you can depend on lifting weights for improving running economy. You’ll activate the right muscles, run efficiently, and physiologically bullet proofing your muscles and bones. For the recreational runners you can improve muscle imbalances brought on by daily activities and running. Runners are strong in the sagittal plane, but weak in the transverse and frontal plane. In other words you’re really good at moving forward, but terrible at rotating and side to side motions. Movements like side lunges, cable twists, and side planks could make a big difference. There’s an exercise for everyone.

Post season recovery. After a long training block, you should probably take some time off. Many runners have this preconceived notion that they need to run every day. Makes sense. You have to run more to be better, right? Wrong. Taking time off from running for a month will not make your running worse. It should be a part of your training program. Think big picture. Taking time off to recover will contribute to long term success. Training in a fatigued state only adds more stress, increases your chance of an injury, and diminishes the returns of your training. In other words, training tired is a big no no. Give your body and mind a break. The best advice I’ve gotten is to return to running when you’re not thinking about running anymore.

The last and probably best way to stay motivated is to hire a coach. Not only can a coach keep you motivated but they can create a running program that is highly individualized. Imagine having someone in your corner who’s happy to help you, give insight into your weaknesses, and cares about your well being. Even athletes like Lebron James, Tom Brady, and Usain Bolt have a coach. Do your research and look for someone you can mesh well with.