Lost your motivation to run? This trick will make you believe in yourself again

I like to compare running to a mirror. It gives back to you, with brutal honesty (often even demoralizingly so), what you give. That's why, when you lose motivation, it also shows it to you. I don't know if you've ever had that feeling of emptiness in training, of running by inertia, or even of not finding the purpose for which you put on your running shoes again. For me there is something that works for me: to sign up, almost without thinking, to some race 3 months down the line.

The importance of setting a goal with a date and time

When you sign up for a race you are forced to rearrange your priorities. Your workouts become more than a routine: they become calculated steps towards a specific goal. To make this article more than just an opinion piece, I looked for scientific evidence to support my argument. According to the Journal of Sports Science, if you set a specific goal you will generate significant changes in the way we face a challenge, as it helps to channel energy and maintain long-term focus.

What's interesting is how that simple gesture - signing up for a race - reorders your mindset. Every long run, every series or recovery day, stops being a formality and becomes part of a purposeful process.

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Running also trains the mind

Running has a mental impact that often goes unnoticed at first glance. It's not just about releasing endorphins. What really makes the difference is the habit you build by training with a goal in mind. That "obligation" that becomes the push you need to put down your cell phone and get up from the couch to put on your shoes and go out for an hour to exercise.

A recent study in Psychology of Sport and Exercise showed that engagement in structured physical activity helps develop skills such as resilience and stress management. For me, those days when cold or tiredness seem like enough of an excuse not to go for a run are the ones that transform me the most. Not because I force myself to do it, but because every time I go out, I reinforce my confidence in my ability to overcome obstacles. Think about how you feel after you've trained.

Commitment changes your approach

In the end, signing up for a race isn't just about securing a date on the calendar. It's committing to a process. It's accepting that there will be hard days, failed workouts and moments of doubt. But it's also understanding that every kilometer will add up to your purpose, that every effort is geared towards a final goal. That you don't have to think too hard. You just have to do it.

You already know that preparing for an event like this will help you improve your fitness. But many times just knowing about it is not enough motivation. But think about how this commitment impacts how you perceive yourself. According to research from one of the most prestigious scientific journals, Sports Medicine, the psychological benefits of training for a race are just as important as the physical ones, as they reinforce self-efficacy: that feeling that you can handle the challenges you face in life. And this is also going to help you in your job or in managing day-to-day life with your family.

Running connects you to something bigger

When you run for a race, even if you train alone, there's a sense of belonging that's hard to describe. And I'm not talking about the race itself, but everything that comes with it. Knowing that there are others preparing for the same thing, facing their own fears and celebrating their accomplishments, creates an invisible but tangible connection.

On the day of the event, that connection becomes real. The energy of the other runners, the support of the spectators, even that applause that comes when you least expect it. It all pushes you, reminds you why you're there. And I always remember one of the advice that one of the best running coaches we have had in RUNNEA, Antonio Bores, gave me years ago: Try to sign up for a race and forget about everything, just go out to enjoy the environment, the surroundings, yourself, that feeling will change your way of understanding running.

Choose the race that motivates you

It's true that not all races are the same, and choosing the one that really inspires you can make all the difference. If it's your first time, starting with a 5K or a 10K is ideal. And if possible, do it in a well-organized race, with an audience. That first experience can mark your continuity or not in the sport. If you already have experience, maybe it's time to try something new: a trail, a night race or even a new distance.

Another tip that works for me, especially if you have a partner, is to sign up for races that involve organizing a trip. Sign up for a race that is not in your community, that involves a trip beyond the event itself. An incentive not only for you, but also for the person who will accompany you, if you decide not to run.

Remember that the real change is not in the race, but in the path

It is true that the race is the catalyst, but the transformation happens in training. It is in those days of effort and consistency that you rebuild yourself. Every mile you complete, every time you go out when you don't feel like it, brings you closer to the goal, but more importantly, to a better version of yourself.

And running with purpose is going to help you improve times and complete distances, it's true. But it's also about rediscovering what you're capable of. And that feeling, more than any medal or bib, is what's really going to make it worth it.

So if you've ever felt like you're too lazy to go out and train. Or even that running just isn't for you, try this: find a race, sign up and get started. It doesn't matter if it's big or small, fast or technical. What matters is that while you're running towards that goal, you're also running towards yourself.