Training for your first marathon, you thought it would be easy to feel motivated to run. And, it is exciting, but it’s also overwhelming, and – let’s be honest – hard. But the hardest part? Staying motivated. Whether you’re just lacing up your shoes for the first time or well into your training, this guide offers 8 practical tips to keep you consistent, confident, and moving forward – from day one to the finish line.
1. Know your motivation style
Understanding WHY you run is key to staying motivated. It’s all about setting the right goals, understanding where your motivation comes from is equally important.
You already know WHY you want to run a marathon – personal challenge, fitness goal, for charity or something else entirely. But, even with a clear ‘why’, staying on track can be tough.
Understand your motivation style using Gretchen Rubin’s Four Tendencies framework. Are you driving by external accountability or personal goals? Take the quiz to find out, and design a training approach that works for your style – whether that’s joining a group or hitting the road on your own.
2. Build Tiny Habits® for big progress
Motivation is unreliable, but habits are dependable. You’ve probably been given advice to ‘start small’, but what does that really mean in practice? It sounds simple, but does it actually work?
BJ Fogg’s Tiny Habits® approach shows that starting small is the key to building lasting habits. I’ve seen it work firsthand – and benefitted from it myself.
Start T.I.N.Y. If you are struggling to go for a run, start by putting on your shoes at the same time every day. Next, step out the door. Walk around the block. Repeat. Repeat again. Over time, the act of stepping outside in your running shoes will feel natural – maybe even enjoyable – and certainly much easier. One day, you’ll think, ‘I’m already out here, so why not go for a run?’
Micro-habits create momentum and make running feel achievable, even on low-motivation days. With time, they build the foundation for consistency, progress, and confidence.
3. Stack habits to make running automatic
Building on the idea of small steps, habit stacking involves pairing a new habit – like running – with an existing habit. This simple strategy is effective. It reduces decision fatigue and makes running a easy, automatic part of your day.
For example, if you’re a morning runner, lay out your running gear next to your bed so it’s the first thing you see when you wake up. Evening runners can take a similar approach by packing their gear and changing at work before leaving to head home, or by keeping their kit ready by the door to run before distractions take over.
The key is to stack your new habit immediately after an existing one. For instance, as soon as your alarm goes off, you put on your running kit. This small shift makes running feel like a natural extension of your routine. On the other hand, trying to run before your shower can make your shower dependent on your run – a routine that’s less intuitive and harder to stick with consistently.
4. Use visualisation and self-talk to stay motivated to run
While habit stacking builds consistency, visualisation and self-talk can strengthen your commitment and keep you motivated to run and achieve your goals.
For example, instead of asking yourself, “Will I run today?” try asking, “When will I run today?” That one-word change reframes running as a certainty rather than an option. This small shift transformed me from an inconsistent, ‘sometimes runner’ into someone who runs daily and has completed multiple marathons, half-marathons, 10Ks, and 5Ks. Years later, I’m still amazed by the power of such a simple mindset change.
Visualisation is another powerful tool. Throughout the day, I picture my run: where I’ll go, what I’ll see, and how good I’ll feel afterward I also think about it while planning my evening, making the run an integral part of my plan. This mental rehearsal builds anticipation, helps me stick to my plan, and makes running feel inevitable—even on low-motivation days.
5. Embrace your identity as a runner
Instead of fixating on race day, think of yourself as a runner every single day. Embracing this identity strengthens your commitment to the process, whether you’re logging long miles or heading out for a quick jog.
Imagine a conversation with three friends. One asks, “You’re a runner, aren’t you? Can you give me some advice for my first 5K?”
The first responds confidently: “I am a runner, and I’d love to help. My advice? Start with a training plan that gradually increases your mileage.”
The second hesitates: “I’m not really a runner. Sure, I’m training for a marathon, but I don’t think I’m the best person to give advice.”
Now, who do you think is more likely to cross the finish line? The first person identifies as a runner, making running a natural and consistent part of who they are. The second person questioning their place in the running world, feels like an imposter. That self-doubt can make it harder to stay motivated and committed.
Affirm your identity as a runner every day. Speak confidently about your running experience, no matter how new you are. When you think and talk like a runner, you’ll start to feel like one – that mindset makes all the difference.
6. Create the right ‘motivated to run’ system
Motivation is unpredictable. Some days, you’ll be excited to lace up your shoes and hit the road; other days, staying in bed will feel far more tempting. That’s why you need a system – a reliable way to make progress, no matter how you feel.
James Clear emphasises that while goals are great for setting direction, systems are what get results. But what is a system? It is a series of small, repeatable processes, daily actions, that make your goals achievable. A system takes the guesswork out of training and builds consistency.
Here’s how to create a system that works:
- Follow a training plan. A well-structured plan gradually increases your mileage, helping you stay consistent and avoid burnout or injury.
- Think ahead. Lay out your running gear the night before or keep it by the door to make getting out effortless.
- Track your progress. Use a journal or app to log your runs. Seeing your improvements reinforces your efforts and keeps you motivated.
- Build flexibility. Life happens – allow room for adjustments without derailing your progress.
When race day arrives, you’ll feel confident – not because you relied on motivation, but because your system prepared you. Success doesn’t come from willpower, it comes from trusting and sticking to the process.
7. Find your WHY to stay motivated to run on hard days
Why did you sign up for your first marathon? Maybe it’s to raise money in memory of someone special or a cause close to your heart or prove something to yourself. Whatever your reason, keeping your WHY front and centre will help you push through hard days.
Your WHY is your anchor – it’s the deeper reason behind every mile you run and every early alarm you set. When training feels hard or life gets in the way, reminding yourself of your WHY can reignite your motivation and keep you making progress.
I experienced this in my first marathon. I was raising money in memory of a friend and, with 3 or 4 miles to go, was really struggling. Then I saw someone holding a sign that said, ‘Remember why’. Those two simple words gave me the boost I needed to keep going to the finish line. It wasn’t easy, but I made it.
Take a moment to think about your WHY. Write it down, keep it somewhere visible, and let it inspire you every day. Your WHY has the power to take you through training and race day – even when things get hard.
8. Celebrate progress, no matter how small
Every run counts. Celebrate milestones like completing a tough week, running a new distance, or simply getting out the door on a rainy day. Acknowledging even the smallest of wins keeps you motivated to run and creates a positive feedback loop that makes running feel rewarding and enjoyable.
According to BJ Fogg, celebration is the essential ingredient in forming a habit. He also points out the importance of immediacy – celebrating right after the effort. James Clear supports this, explaining that habits are easier to form when the reward is immediate. When you pair effort with an instant sense of achievement, your brain associates that action with a positive outcome, making you more likely to repeat it.
So, celebrate all your wins – big and small. A fist pump or a mental ‘well done’ can trigger a sense of accomplishment and positivity. The key is to do it right away to cement the habit and strengthen your connection to running.
Don’t wait for the finish line to celebrate. Congratulate yourself for sticking to your training, no matter how small the step. These moments of celebration are not just nice-to-haves – they are powerful tools that keep you consistent, motivated, and ready for the next challenge.
Habits build progress
Staying motivated to run your first marathon doesn’t have to feel like a struggle. By understanding your tendencies, creating a system, and focusing on tiny, meaningful steps, you’ll stay consistent and confident from day one to the finish line.
Remember, race day is more than just a goal – it’s a celebration of the progress you’ve made and the habits you’ve built along the way. Stay the course, trust your system, and know that every step, no matter how small, is bringing you closer to achieving something amazing.
Feeling ready to start? Whether you’re 20 weeks out or 2 weeks away, these strategies will help you move forward with confidence.
Need extra guidance? Schedule a connection call to talk about your training goals and how I can support you to achieve them. Let’s make your first marathon journey a success.
