Workout Motivation

Hello and welcome to this week’s post.  I hope you’re all doing well.  

Today I’m talking about finding motivation to workout.  I had a conversation with a friend of mine about how we just couldn’t find the motivation to run anymore.  This got me thinking about the ways in which I normally try to get myself out of this rut and I’m going to share a few tips with you.  These aren’t going to be revolutionary, but they may give you that extra push you need.

Let’s get started.

Find Out Why

First off, think of exactly what it is that’s contributing to your lack of motivation.  There can be several reasons and I’ll go through a couple major ones that I struggle with and later, give you tips on how to change your mindset. 

  1. Boredom:  If you’re not motivated to go to the gym or for a run, maybe it’s because you’re bored with your routine.  This happens to me frequently, especially when it comes to running on a treadmill.
  2. Laziness: I struggle with this on the regular.  But it forces me to think, “why am I lazy? What’s causing this?”  There are several factors: I didn’t get enough sleep, I haven’t done anything all day, I had a busy day, I’m hungry, I don’t want to exert myself for a work out.
  3. Mood: My mood affects everything in my day to day routine.  If I’m having a particularly bad day or dealing with something that’s causing me anxiety, the last thing I want to do is workout.  

Obviously there are more reasons, and each person has a unique circumstance, but break down exactly what it is that’s contributing to your lack of motivation and see if you can pin point exactly what it is.  


Like I said, when it comes to running on the treadmill, or if I’ve ran the same trail one too many times, I get bored and don’t want to do it anymore.  


When it comes to treadmill running, I find that playing with my speed really keeps me motivated.  I often do one minute intervals at varying speeds, repeating the cycle until I’m finished with my run.  For example: I’ll start at 6.7 mph move to, 6.8, 6.9, 7.0, 7.1, and then cycle back to 6.7.  I don’t know why this works, but it does.  

Trail Running

Trail running is a relatively easy fix: I’ll just find a new trail or go the opposite direction! 


make sure to switch up your music often.  This is a major buzzkill for me, especially if I’m constantly switching to a different song because I’m sick of the one that’s on.  Spotify has some awesome playlists and they’re updated pretty regularly.  I like the HIIT- Pop and the Rock Me Up! playlists.

I’ve mentioned this before, but I also listen to audiobooks regularly.  I use Audible and I love it.  Books keep my mind engaged in the story, rather than the task at hand.  This is one of the reasons I love mystery/ thriller novels as well!  They always keep me in the story.

All Eyes on You

I’m often motivated by the people around me.  That’s why I like going to the gym or to a busier park because I’m more inclined to complete a longer workout or run if there are people watching.

If you’re just starting out, and you’re embarrassed about judgmental eyes, screw it and screw them! Everyone starts somewhere and the only way to see results is to push yourself.  We’ve all been there.  When I started going to the gym, I could barely run 2 minutes, and I still don’t know what all the equipment does or how to use it.  Start slow and always remember that you can ask for help.


Sometimes, I just don’t want to get off the couch, put my workout clothes on and drive all the way to the park or to the gym.  That’s totally normal, and it gives us the opportunity to improve ourselves and our overall health.  

When you think of what it is that’s causing your laziness, there is often a solution.  Tired? Try to sleep more by going to bed earlier or sneaking in a quick nap before you workout. Don’t want to get off the couch? Is it because you’re bored with your workout or because you don’t want to exert yourself?  Tired after a busy day? Is it because you’re stressed out, were on your feet all day, or done with being around people? 

The way I see it, any movement is better than non.  Workouts don’t have to consist of the same routine, or same physical exertion every single time.  If you’re tired of running, take a class, do a HIIT workout, or go for a walk with a friend.  If you’re exhausted after a long work day, do some stretches at home or a light workout.

There are so many great resources on YouTube that if I’m feeling like I really don’t want to leave my house, I’ll do a workout video.  Fitness Blender, a channel on YouTube, has some great workouts of varying lengths and physical capability.


Without fail, I always feel better after I work out (unless i’m injured).  If I’ve had a particularly emotionally exhausting day, I force myself to go for a run, no matter how badly I don’t want to do it. Yannick knows me so well that if I’m having some sort of anxiety episode, he’ll tell me, “go for a run, and if it’s still bothering you after, we’ll talk about it”.  And it always helps.  

Sometimes you just have to force yourself to go.  You may feel like you absolutely don’t have the energy or desire, but once you’re there, even if you’re only doing half of the workout you normally do, you’re still bettering yourself.


I have pretty bad runner’s knee, and if I don’t take enough time off, it negatively affects my day to day life.  When I run with it, it makes me hate every step, so sometimes (and I’m still learning to accept this), I just have to stop and take a few days off to recover.  Don’t workout if you have an impeding injury.  It makes the experience miserable and you end up never wanting to continue.  Give yourself a break and switch to something more low impact or just enjoy a few days off.


I hope you found some things that help you to push through your next workout and give you a little extra motivation.  I totally understand that sometimes you just really don’t want to workout, and that’s okay, you’re allowed to take a day off, but understanding the difference between physical and mental obstacles can make all the difference in how you see your next workout.  

If you have any tips, please share them below! I’d love to hear from you.  Thank you so much for reading and I’ll see you for my next post.


Kayla Price