How to Link Your Values and Your Running to Boost Motivation

To find effective long-term running motivation, it is vital that you align your running with what is most important to you

In the beginning, running feels exciting and fulfilling, but over time, many of us find our motivation dropping. The problem isn't willpower – it's the way we're taught to motivate ourselves. Short-term goals like crossing the finish line of a race or getting kudos on Strava can only push us so far. To sustain long-term motivation, it's essential to align your running with what is most important to you.

If you haven’t already read The Secret to Long-Term Running Motivation, I’d recommend hopping over to read that post first. There, we talk through the problems with using short-term motives and guide you through the process of identifying your core values – the things in life that are most important to you.

Once you have identified these values, you can link them to your running journey. By doing so, you create a sustainable source of running motivation that helps keep you going, even when the initial excitement fades.

Connecting running to your core values

Everybody’s values are different. For one person, adventure and spending time exploring new places might be key. If this sounds like you, running could be about exploring new trails, running through different neighborhoods or even using running as a way to travel and see the world. Your running journey might thrive on variety, spontaneity and the thrill of discovering something new with each step.

For someone else, the most important thing might be spending quality time with their family or performing well at work. How could running support those values? 

Perhaps running helps you show up better for your family by giving you the mental clarity and physical energy to be present and engaged. Or maybe running is useful for boosting your productivity and focus at work. The mental resilience you build while running can translate into better problem-solving, leadership and endurance in other areas of your life.

Testing your values in practice

Once you have some answers to the question, What is most important to you?, the next step is to test these values in practice. Start small by experimenting with ways that running could align with your values, and notice how it makes you feel.

For example, if you identified that you value belonging and connection, you could join a running group, invite a friend to run with you or seek out a new running buddy. Pay attention to how running in this way impacts your motivation. Do you feel more excited to run when it becomes a social event? Does it strengthen your relationships?

If you value self-development, set a small goal for your next run – whether it’s a distance, a time, or simply improving your form. Track your progress over a few weeks. How does it feel to push yourself? Do you find yourself more eager to get out there when you have something measurable to achieve?

If having time to yourself to clear your mind is a priority, try carving out solo running time that encourages quiet reflection – focusing on the rhythm of your breath, listening to a calming playlist, and immersing yourself in the sensations of your surroundings. Notice how giving yourself this personal space leaves you feeling more centered and at ease. Does it feel like a break from your day-to-day responsibilities? Does it give you space to recharge?

As you test how well your running is aligned with your values, continually check in with how you are feeling in all areas of your life. The more you connect running to what truly matters to you, the more naturally motivated you’ll feel.

The Importance of Tracking

Identifying what is truly most important to you is hard – it is no easy task to dismiss societal pressure and what you think should be most important to you to uncover your deepest values. That’s why tracking is vital if your motives are going to be effective in the long run.

The most effective way to track your progress with regards to running motivation is through journalling. Having a dedicated space to write your thoughts and feelings after every run is hugely valuable. 

Using a running journal allows you to reflect on every aspect of your runs, including how much you enjoyed the run, how well the run aligned with what’s important to you, and how you felt before and after your run. It allows you to track how your run made you feel, which can be much more valuable to understand than metrics like how far you ran or at what speed.

That’s not to say that number-based metrics should be discarded. Be sure to use trackers to measure your running progress in miles and minutes, too, and pair these with the entries in your running journal to get an even fuller picture of how your running journey is progressing.

Adjusting Over Time

If what you listed as most important to you isn't bringing you enjoyment and fulfillment in your running journey, it may be time to re-evaluate what your core values are. 

For example, even if you consider yourself adventurous, you might discover that you don’t actually benefit from running in unfamiliar or exciting locations. Perhaps following the same route every time allows your mind to disengage more fully, leaving you feeling mentally refreshed after each run. These insights are all part of the process, so don’t worry about adjusting and refining your values. Most of us won’t get it completely accurate the first time. 

Remember: the whole point of this exercise is to find the factors that will help you stay motivated with your running in the long term. It’s a personal process and, unless you choose to share it with others, it can be entirely private. There is no shame in realising that you need to focus on different areas than you initially thought to stay motivated.

It’s also worth noting that your values can evolve over time. What motivates you now might shift in a few years as your priorities change. For instance, you might start running because joining a running club will help you meet new people, but later, it may become more about health and longevity as you start a family or focus on long-term well-being. Be flexible with yourself and allow your ‘why’ for running to grow and adapt as your life changes.

Feel the Benefits of Long-Term Running Motivation

The key to sustaining your running motivation is not about willpower or rigid discipline – it’s about tapping into something deeper, something that reflects who you are and what you care about. When running becomes a way to live out your values, it stops feeling like a chore and starts becoming a natural part of your life. And that’s when you’ll find that running motivation isn’t something you constantly have to search for – it’s something you create from within.