How to stay motivated after a big race

After months of preparation, he successfully completed his goal on the day of the race he had prepared for. And now, do you feel motivated to keep running?

But how to maintain enthusiasm after a race? Discover trainer Hannah Rayner’s best tips:

1. Analyze your experience

Thinking about everything you enjoyed and all the effort you spent will help you decide what your next running challenge should be. For example, if you really enjoyed running, sign up for another race that targets the same distance. If you’re feeling brave, take that leap from 5 to 10km (or even more). Remember that progress does not necessarily mean increasing distance.

2. How about creating a team?

If you mostly run alone, try joining a local running club or social media group. In addition to being stimulated by other athletes, you will experience the pleasure of being with people with whom you share the same interest.

3. Find company

If you don’t like large groups, find a running buddy who you can commit to running with on a certain day/time. In this way the motivation will be mutual.

4. Find routes to discover

5. Set a new goal

Look for another race where the motivation is different, even if it’s a distance or terrain you’ve never tried before. For example, if your last run was on the road, try something with more obstacles, like a trail.

6. Set small, regular goals

Apps like Strava not only record your rides but also set up various fun challenges. These include monthly distance goals. Or, for the more competitive, the chance to be the fastest on a segment of a local race course.

7. Relax and enjoy

Remember that time spent can also be a time for reflection. Create a new music playlist or download some podcasts to make you want to run again and clock the miles.

8. Organize your tasks

9. Go further

Combine the useful with the pleasant. Connect your next run to a moment of leisure or even a trip. Search for races across Europe or further afield.

10. Work on your weak points

Use the time spent after a run to improve your performance. For example, to work on speed, occasionally increase your pace over a short distance between two poles.

11. Make running a habit

Start a series of races and don’t fail. It doesn’t matter if what you achieve first is a minimum 30 minute run or a 5K distance, the important thing is to maintain the pace and make that commitment to yourself.

12. Help others

If you were alone in the last run you took part in, try a solidarity run for example: it will help you stay motivated and it will also help the cause!

13. Diversify

Running doesn’t have to be your only physical activity: include some cross training, cycling or swimming in your weekly schedule. Use weights and practice Pilates to strengthen your core muscles, which is great for gaining stability while running.

14. Get inspired