Hey there! I hope you’re doing well so far this week. Right now we’ve got one heck of a heat wave…ugh! I can’t remember the last time we’ve had a summer this hot…maybe last summer?? Sigh…
It’s Tuesday and I’m linking up with April at Run the Great Wide Somewhere, Erika at MCM Mama Runs, and Patty at No Guilt Life. The theme this week is “Alternative Medicine for Runners”, a really interesting topic! So be sure to head over there and check out everyone’s posts!
I’m also linking up for Wild Workout Wednesday with Annmarie at The Fit Foodie Mama, Angelena Marie at Angelena Marie: Happy, Healthy & Balanced, Sarah at Creating Better Tomorrow, and Michelle at Fruition Fitness! They will be sharing a ton of great blog posts with fun new workouts to try – so definitely check it out!
A couple of weeks ago I shared the benefits of running with a group and how to stick with it. Now I’m talking about how to stay motivated as a solo runner, because it is not always an easy task!
Disclaimer: This post contains affiliate links.
[bctt tweet=”You CAN motivate yourself to run solo! Learn how! #sweatpink #tuesdaysontherun”]
The Challenges of Solo Running
Disclosure: This post contains affiliate links.
You can talk to any runner, from newbie to professional, and they’ll tell you that it’s hard to stay motivated to run.
Even when you have the best of intentions, it’s so easy to put off running for another day when you have other responsibilities, and it’s even easier when you have no one to run with you and keep you accountable. But it can be done! .
How to Stay Motivated to Run Without a Running Buddy
Implement a Training Plan
If you want to push yourself to run consistently, why not check out a training plan? You don’t even need to be training for a race in order to use the plan – but it will help make running become more of a habit.
The training plan will tell you how many miles to run and on which days. Some plans tell you how fast to run, but if you’re a beginner, don’t worry so much about reaching those targets and focus on your mileage and effort. Training plans can range from 3 – 6 days a week of running/cross training. Be sure to use the plan that fits your ability.
Of course, if you need to be flexible – feel free to change things around! But this will be a great way to get started if you feel overwhelmed by running.
Personally, I know that all I need is a training plan to get me out the door. I feel guilty if I miss a run, and I actually prefer to do most my training runs alone because it feels like a personal goal that I’m tackling on my own.
Maybe this approach could work for you. You can find training plans at this guest post I wrote on the ultimate guide to start running. Nike+ has some incredible training plans that you can check out as well.
Work With a Running Coach
I have been working with a professional (aka paid) running coach since last summer, when I trained for the Rock and Roll Half Marathon, my first in over 2 years. I had come off some injuries and wanted to really take things seriously. Working with Kristy has been the best investment I’ve made in becoming a better runner.
So if you want to run solo, why work with a running coach?
- They’re your own personal cheerleader! If you need a kick in the pants to really get your running on track, your coach will never let you down! They’re literally paid to keep you motivated!
- They can help you figure out your running problems. If I felt a strange pain during or after a run, I’d freak out and run to Google. Now I can talk to Kristy and we can adjust training as needed and determine whether it’s an isolated event or a chronic problem.
- You get a plan that’s just right for you. We’re all individuals and when it comes to running, no one size fits all. Working with a coach will teach you the nuances of your running style.
If working with a human coach is out of your price range, there are also paid apps that have coaching mechanisms, like Runner’s World Smart Coach. You don’t get as much personalization but it’s a definitely a more affordable option.
Pick a Scenic Route – Whatever That Means To You
Are you a people watcher? Do you enjoy gorgeous landscapes or historic neighborhood streets? Find ways to keep yourself occupied/stimulated so that you’re not bored when running solo.
As you know, I’m a huge fan of trail running. I love being in nature, smelling the fresh air, and feeling the soft earth beneath my feet. I don’t need to be with a soul when I’m running in this environment. For me, it’s as if no one else exists!
Popping in some headphones can also help quiet those negative voices you may have while running and make it easier to focus on your surroundings.
Find out what works for you and try to immerse yourself in that environment as often as possible! Then you have something to look forward to on each run!
Find An Accountabilibuddy
If you don’t have anyone to run with, maybe you can find a “virtual” running partner who will keep you motivated to get out there on your own! You can use Facebook or have a friend or loved one “on call” when you need them.
Sometimes when I’m feeling lazy, I’ll tell my boyfriend or my sister that I need to get in a run that day so that they nag me until I do it! It really does work! I’ve found having an accountabilibuddy to be most useful when:
- The weather is rough (too hot/too cold) and I’m scheduled for a long run
- The weather is so nice I’d rather do anything else!
- I’ve had a long, tiring day at work
When you start sharing your runs on social media, you will start to pick up “fans” who look forward to your activities and wonder, “Hey, when’s your next run?”.
Workouts the Past 3 Weeks:
It’s been a little while since I shared my workouts. A lot has happened! Since the start of July, I’ve biked a lot of weekend miles, finished my softball season, started playing kickball, bought 2 different pairs of new running shoes, had a foot injury scare, and I’ve been trying to get back on track with race training. Let me share the highlights…
Running Shoe Saga
I finally did what I’d been meaning to do for months…bought new running shoes. Can you believe I got over 400 miles on my Adidas Supernova Glide’s
??
Back in May(!) I went to Road Runner Sports. Coming out of that visit, I knew that I wanted the Nike Zoom Pegasus 31 
running shoe, but I couldn’t figure out what I wanted for my second pair.
A few weeks ago, I went back and was down to 2 pairs, deciding to go with the ASICS GEL-Cumulus 17.
I talk more about my running shoe follies in my latest email newsletter. Long story short and one awful 11 mile run later, these aren’t the shoes for me. I’m taking them back to the store and trying something different.
But the good news is that I actually bought the Nike Zoom Pegasus 32 online
, and they are the perfect shoe for me right now! I’m in love!
Foot Injury Scare!
Back to that 11.25-mile run…I decided to go for a long run in my new ASICS a few weeks ago and had one of the worst runs I’ve had in well over a year. My knees were killing me, and my feet felt terrible for days! I was getting flashbacks of plantar fasciitis. Not good!
So I quickly made an appointment with my primary care physician. They took X-rays of both of my feet, and thankfully they were clean. But I am still taking care to stretch my calves regularly to ease my feet. My last runs over the weekend were pain-free, so I’m really grateful that I didn’t do any serious damage.
Needless to say, I’m never buying a pair of ASICS again. I’m cursed!
Race Training Season Begins
I’m very excited this week because I have finally started back up race training with Coach Kristy! I’ve been floundering without her guidance, so I’m glad to be back on track. This is actually the first official week, as last week was a “pre-training” week just to get used to running for 4 days a week again. Thank goodness! Now I can get my head in the game for my next race: The Philly 10K!
Here’s what I’m most looking forward to for fall training:
- Increased pace on my easy runs. I’ve been promoted from 11:30 pace to 11:00-11:15 pace! I’m still adjusting to this and have tended to run my easy runs way too fast – oops!
- More speedwork. Every week I will be doing speedwork. This week I’ll be doing intervals at 9:20 pace. The following week I’ll be doing fartleks for the first time. Fartleks are short bursts of speed. I’m excited!
- Cooler weather? Haha, this isn’t happening anytime soon…we seem to be stuck in the 90’s, geeze!
I still need to figure out my racing schedule! I was really excited about the Sloppy Cuckoo on September 27 but the Pope’s visit ruined my plans. I may need to hop out-of-town that weekend to figure something out!
Do you like running solo? What strategies do you use to stay focused and motivated? If you try any of the methods I suggest, let me know your thoughts!
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Yes! It can be tough to run solo, especially on those double digit runs. A scenic route makes a huge difference for me! Even changing up the order in which I run my normal, familiar routes!
Switching up your running route is another great idea! Helps keep things fresh so a run is less boring while solo!
Great tips! 🙂
Glad you liked them Amy!
Shoes are absolutely important. If your feet aren’t happy, your body won’t be happy. I’ve had to back to my regular brand, even though I left them when the company made me angry. They’re the only shoe that make my feet happy.
I totally agree with “if it ain’t broke don’t fix it”…I had my Adidas for two rounds, so I thought this year I’d try something new. At least I know the Nike’s are working for me!
Great tips! I actually love running alone once I’m doing it, but it’s the getting out the door part that’s hard 🙂 I’m coming off of a training plan where I met with my group on Wednesdays to run speed workouts together, and I”m totally going to miss them and the accountability that came with those workouts!
Accountability is so important! Hopefully you can keep up the motivation without your group run pals. Sometimes avoiding straight home and running outside right after work helps give me the kick I need!
I am definitely a solo runner! I love connecting with other runners on social media so I can still get that sense on community, but still get to run on my own.
Yes! Instagram is always motivating to see other runners getting it done!
I am generally a solo runner except for November Project workouts – which are more about cross training than running – since I don’t have friends who run as slow as me!
I’ve wanted to pop in on the November Project but haven’t made it there yet. I also tend to be slower than my running friends, which can sometimes stress me out!
Great tips! I know that on the days I don’t meet people to run I dilly dally so much. It seems like it takes me forever to get out for the run. Buddies are definitely great motivators. Sorry about the bum shoes! I went crazy at a clearance sale and grabbed the shoes so quickly that I got the wrong model. I had intense calf pain the next week. It’s amazing how much shoes affect us!
Thanks Amy! Oh man a bad pair of shoes can do a lot of damage to us runners! Glad you got your pair sorted out!
I don’t have any trouble running solo. As long as I have a great Playlist I am good to go. Love the sneakers. I wear Nike and really like them opposed to other ones I’ve worn in the past.
I hear you on having a great playlist! I’ve been getting into podcasts lately, so that’s been fun to listen to while on a run. I’m glad that these Nikes are working for me!
All good tips! I don’t mind running solo in part because I feel less stress about pace or coordinating with someone else’s schedule/training plan etc. Glad to hear your foot scare turned out to be nothing!
Thanks Michelle! So true – my boyfriend and I running together often leads me to stress out because he’s faster than me! No worries about that when I’m solo! And yes, thank you about the foot…it was so scary!
It’s hard to run solo… but I do it. Sometimes I like the solitude. But nothing beats running with a friend or a group. Great tips on you blog. Great post!
Thanks Jennifer! I think running solo and running with a friend both have benefits!
It can be difficult for people to stay motivated to run solo…these are some great tips to keep it going! Thanks for linking up!
Thanks Michelle! I know how tough it can be to get to the door so I thought these tips could help others!
is it weird I LOVE LOVE LOVE running solo? perhaps because I don’t get any ‘me’ time lately 🙂
Not weird at all Sarah! I know a lot of runners feel the same way, I get my best thinking done when I’m running alone.
Working with a coach is very motivating for me and really helps me stay on track. Having a race to train for is really helpful too. I do still prefer to run with friends though.
I’ve really loved having my coach guide me these past several months! I think running with strangers can be a little awkward at first but once you’ve got your running buddy on lock, it’s perfect.
I definitely think that having a plan, sticking to it and finding some place scenic to run are key! Whenever I have to head out on a long run by myself I pretend it’s an adventure and I need to find my way home 😛
I like that idea! Long runs definitely feel like an adventure. Since you’re marathon training that’s gotta be tough sometimes!
I know a lot of people love Asics, but i had the same experience. They killed my feet, glad you found something you love. It’s so hard to find the right shoes. I run solo the majority of the time, for summer i have a Friday buddy and it’s fun! I always take music when alone, I couldn’t make it with out it 🙂
I use to keep a schedule even when not training, it does help to “check off” the work out.
Yes for whatever reason ASICS and I just don’t get along! I will never try them again. Finding the right shoes is such a journey, right? I can’t live without a schedule, I will literally do NOTHING if I don’t have it!
I train almost exclusively by myself and have fortunately been successful so far. The lofty goals I set are enough motivation to get out the door when I don’t want to.
Also – glad to see you’re running in the Pegasus. I’ve been wearing that shoe for years and thought I was the only person on the planet who actually liked wearing Nikes to run in.
I was never a big Nike fan but they’ve won me over! When you can motivate yourself to run, that’s the best! Sometimes a push (or shove) is needed!
I’m almost always a solo runner and you’re right it can be tough when there’s not a buddy waiting for you at daybreak. Having my running schedule is a big help and I block off my running on my work calendar so I have a reminder pop up.
That’s a great idea to create alerts to remind yourself to run…I do the same thing!
I’m OK with running solo, maybe because I only recently started running with others. These days, I’ll take my running any way my foot will let me!
Great tips. Thanks for sharing! I think I am running the Philly 10 K too!
I’m glad you liked them Lauren! Maybe I’ll see you at the Philly 10K, I’m so looking forward to it!
Great tips! Thanks for linking up!
Thanks Angelena!
I don’t run solo, but I often workout solo, and the training schedule is key!
Scheduling makes it more concrete, you know? You’re more likely to do it when you specifically set a time to get it done!
Those nikes are adorable, have you seen them in the floral pattern?? I love running with my running group, I couldn’t live without them!
I haven’t seen the floral pattern – Nike has the most gorgeous sneakers! Running with a group can be a lot of fun, but when you need to put in the work, running solo can be really rewarding too!
Hi Janelle,
Thanks for sharing these tips and it was interesting to hear of your experiences with running shoes. I hear 300-400 miles is a reasonable life span to expect from running shoes?
I’m going to start a running routine, from tomorrow in fact. I’ve discussed it with a few people (as I’m going to be doing a period of running as a fund raiser for charity) and already some experienced runners have said they’d like to go running with me.
Starting out though I at least want to do it solo. I feel less pressure then and can find my own pace. I think when I have some experience and am confident that I can run for a period of time then the idea of a jogging buddy sounds good.
I’m documenting my running experiences online (and raising sponsor money) so that is going to be the real driver to spur me on.
Thanks for sharing the sites of your running blog friends, I’ll be sure to have a look. Also great to hear that running coaches are available – I’d never thought of that.
As for running plans, I bought a Garmin running watch. The online portal for the watch has some great training plans which I dare say are similar to the Nike+ one you suggest.
Hi Steve, thanks for the comment! I think 300-400 miles is reasonable, depending on how often you run and whether or not you’re light on your feet. My last pair made it 400 miles, abut I really wanted to replace them a lot sooner!
Congrats on starting a running plan! Having a support system will definitely encourage you to get out there and run! Running solo can be such a personal, enriching experience…that’s how I do most of my runs. But running with others can give you a great boost!
I will definitely check out your blog and see how you’re progressing. Very awesome that you’ll be running for charity. Thanks for dropping by and I hope we can chat some more soon!
This post is so motivating, Janelle. And the tips are so useful!
Nice shoes! I used to always run in Nikes but now I am a huge Brooks Launch girl! I actually prefer running by myself opposed to running buddies. There is no pressure with keeping pace with someone. I just put my headphones in and zone out.