10 Tips to help you Stay Motivated During a Long Run

July 24, 2023

10 Tips to help you Stay Motivated During a Long Run

Are you participating in a Fitwins virtual challenge and looking for ways to stay motivated during those long runs? Whether you’re training for a marathon or simply enjoy the challenge of pushing yourself to new limits, staying mentally motivated is crucial. In this article, we will explore various strategies and techniques to help you maintain motivation and finish strong during your long runs. From practicing gratitude to setting attainable goals, we’ve got you covered. Let’s dive in!

Cultivate a Grateful Mindset

During a long run, it’s easy to get caught up in the physical discomfort and mental fatigue. One effective way to combat this is by cultivating a grateful mindset. Take a moment to appreciate the beauty around you – the scenery, the sun, the fresh air. Focus on the things you are thankful for, such as having the ability to run and challenge yourself. By shifting your focus to gratitude, you can lift the mental wall and find renewed motivation to continue.

Celebrate Small Accomplishments

Breaking down your long run into smaller, more manageable goals can significantly boost your motivation. Rather than focusing on the distance ahead, celebrate the little victories along the way. Set micro-goals and celebrate each milestone you reach. For example, aim to run until the next lamppost or reach a certain tree. By acknowledging these small accomplishments, you’ll build confidence and momentum, making the rest of the run feel more achievable.

Power Up Your Playlist

Music can be a powerful motivator during a long run. Create a playlist with your favourite songs and time it so that your most energising tracks start playing at specific distances. Syncing your music with your run can provide a mental boost and keep you engaged. If you prefer a different form of audio entertainment, consider listening to audiobooks or podcasts that transport you to another world and distract your mind from the physical challenges.

Set Attainable Goals

Setting realistic, attainable goals is essential for maintaining motivation during a long run. Instead of fixating on the entire distance, break it up into smaller, digestible increments. Tell yourself to run for just two more minutes or reach the next quarter-mile. Accomplishing and resetting these micro-goals can provide a sense of achievement and help you push through the miles that might have otherwise seemed daunting.

Remember It Gets Better

During the early stages of a long run, it’s common to feel sluggish and doubt your abilities. However, it’s important to remember that things often get better as you settle into your rhythm. Remind yourself that your body will eventually adapt and that the initial discomfort is temporary. Focusing on your breathing, getting lost in the music, or immersing yourself in the surroundings can help distract you from negative thoughts and propel you forward.

Focus on the Small Details

When the going gets tough, shift your focus to the small details around you. Choose markers, such as lampposts or trash cans, that aren’t too far away and make them your mini-goals. Instead of overwhelming yourself with the entire distance, concentrate on reaching one specific point at a time. By breaking down the run into bite-sized pieces, you’ll feel a sense of accomplishment with each milestone and maintain a positive mindset.

Take Your Mind Off the Task

Sometimes, shifting your focus away from the run itself can help you push through mental barriers. Relax, take in your surroundings, and engage with the environment. Count your steps or play mental games to distract yourself from any negative thoughts. By redirecting your attention elsewhere, you can alleviate some of the mental fatigue and find renewed energy to keep going.

Take Small Steps

When you hit a wall during a long run, it’s essential to adjust your mindset and take things one step at a time. Avoid fixating on the number of miles remaining and instead focus on the mile you’re currently in. By breaking the run into smaller segments, you’ll find it easier to stay motivated and maintain a steady pace. Remember that progress is progress, no matter how small, and each step brings you closer to your goal.

Just Breathe

Your breathing can have a significant impact on your mental state during a long run. Focus on your breath, using it as a tool to centre yourself and stay present. Deep, intentional breathing can help calm your mind, reduce stress, and increase oxygen flow to your muscles. Embrace the rhythm of your breath and let it guide you through the run. By focusing on your breathing, you can find a sense of calm and renew your motivation to keep going.

Run With a Friend

Having a running buddy can be a game-changer when it comes to staying motivated during long runs. Find a friend or join a running group to share the experience with. Not only will the camaraderie boost your motivation, but you’ll also have someone to hold you accountable and push you to keep going. Running with others can provide a sense of support and encouragement, making the miles feel more manageable.

With these strategies in mind, you’ll be well-equipped to tackle the mental challenges of a long run and complete your Fitwins virtual challenge. Remember to cultivate a grateful mindset, celebrate small victories, power up your playlist, set attainable goals, and shift your focus to the present moment. By staying motivated and maintaining a positive mindset, you’ll conquer any mental barriers and finish your long runs with confidence. Good luck and enjoy the journey!

Get Increased Motivation to Succeed with Fitwins

Fitwins offers distance-based challenges through our app, which can be downloaded on Apple or Android devices. These challenges take you on exclusive routes through famous cities, such as Rome, Tokyo, and Rio de Janeiro.  

Developed by competitive long-distance runner Carl Ryde, Fitwins Virtual Running Challenges provide a unique and engaging way to track your distances covered and earn a well-deserved medal at the end of each month. It’s a fantastic opportunity to challenge yourself, stay motivated, and connect with a community of like-minded runners.  

Return to Blog Homepage


Recent news

Run, cycle or walk and earn awesome medals


Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.


Be the first to hear about our exciting virtual running and virtual cycling challenges, medals and awards

Motivation Mode

Download our app and try our challenges for FREE