Many people are motivated by the thought of a reward at the end of some hard work. If that describes you, plan out some motivators for your weekly running routine. For example, you could set a goal of running ‘x’ kilometers from Monday through Saturday. If you meet your goal, take Sunday off and indulge in a favorite movie, pedicure, or anything that motivates you. For added benefit, you can involve friends or family in your goals to motivate each other.
Set long-lasting goals and celebrate after achieving them. Meeting a goal is something to be proud of! Reward yourself with a piece of new gear. For example, if you complete a training program, you can treat yourself with a new pair of running shoes.
You can also create your own system to reward healthy behaviors. Add up points for completing healthy tasks. For example, give yourself one point for going to the gym or for taking a walk instead of catching a bus, two points for staying well-hydrated during the day or for completing all the workouts planned for a week. Just write down a list of tasks and points for competing them. When your points add up to ten, you can treat yourself with a massage or a cup of your favorite ice cream.