This one is for all the new runners who struggle to find motivation.

In my experience, the first few weeks of a new routine are relatively easy to see out. The novelty carries you through and whilst everything is new (kit, experiences, feelings), it’s easy to find the motivation to go back to it time and again. That applies to any new routine but is definitely the case for me with running.

Most people start new routines at New Year and categorise them as New Year’s Resolutions. The average length of time people stick to a New Years Resolution though is 32 days…that’s right, come the arrival of February and people tend to fall off the wagon.

No matter when you start a new routine (and in this case running is often a hobby people start with the arrival of Spring – the clocks going forward leading to lighter evenings and longer days in the UK at least), there will be hurdles that will tempt you to give up. Of course, most people don’t actively give up, instead, they gradually stop doing it. The first time, they miss a run because they’re tired, then they miss the next run because of a work commitment and before you know it, it’s been a couple of weeks since you last ran and it feels like you’re starting all over again. If you’re following a Couch to 5K programme for example, it’s difficult to know where to pick it up if you’ve missed some sessions.

I have been in this situation on more than one occasion and whilst I’d like to think I’m experienced and old enough to prevent it from happening again, I’m sure I’ll be faced with this predicament in the future. There is one thing that helps to overcome those hurdles though. It can work just as well as novelty and will last far longer and it is the feeling of making progress. The pride and satisfaction that you feel when progress is made, be it an increase from 2 minute run intervals to 3 minutes, a PB in a Parkrun or completing a Half Marathon for the first time, is immense and can be the factor that gives you enough enjoyment to get you out the door next time.

So, how do we make progress? With consistency of course and this is the paradox. If we are consistent and run 3 times a week, enough progress will be made to build motivation. This motivation will ensure we run consistently, which will lead to further progress. But the same applies in reverse. Miss a couple of runs and it starts to grow like bacteria. The consistency will be lost, the progress will diminish and the motivation will disappear.

I’m getting better at this whole concept. Naturally, there are times when life gets in the way, there are times when I’m simply too tired and just as it is important to be consistent, it is just as important to listen to your body and not force a run when it isn’t there. This can make you feel worse and it is OK to run just twice in a week as long as this doesn’t become a habit.

So remember, as long as running is a part of your regular weekly routine, at least twice a week, preferably three times a week, this will give you enough consistency to enable. you to make progress and as along as you’re making progress, you will enjoy what you’re doing.