We all have those days when motivation just seems to vanish.
The last time I lost motivation was training for a half marathon a few years ago.
Everything was going well until something changed a few weeks into my plan.
My legs felt like bricks, and my mind just shut down.
It wasn’t my body that was tired—it was my mind. I lost my focus and the drive to keep going.
That mental wall was tough to break through. I even started to question if I really wanted to train again, much less keep active.
After all those years of running, I suddenly questioned it all.
It was confusing, especially for someone who had been so committed. It took time, but I got back to what I loved.
Struggling with Training Plateaus
Hitting a plateau is one of the toughest things runners face.
When I trained for the Bromo Ultra, I felt like I was stuck in a loop. No matter how hard I tried, my times stayed the same, and I wasn’t improving.
Progress doesn’t always happen overnight.
Focusing on the bigger picture helped me push through. I realized that my hard work was building a foundation for future success, even if I couldn’t see it yet.
Plateaus are a normal part of the process. The secret is staying consistent, thinking long-term, and trusting that your effort will pay off.
“Sometimes progress isn’t visible, but you need to trust the process and focus on your bigger goals.”
Simple Strategies to Boost Motivation
When I hit a plateau, I make sure to mix things up. One of the biggest changes for me was switching up my training. I started doing more hill work.
I knew hill training would help build strength, improve endurance, and break my plateau. New terrain and pushing myself gave me the spark to keep going.
Another change that helped was interval training. It’s easy to get stuck, but changing your pace and intensity can help you break through. I don’t always love it, but interval training has made me faster and built my stamina.
How to Overcome the Frustration of Slow Progress
We’ve all had times when it feels like we’re not making progress.
I remember struggling with my pacing during training for the Maybank Half Marathon in Bali. Despite months of hard work, I wasn’t seeing the improvements I wanted.
I kept pushing, but nothing seemed to change.
Then, one day during a long run, something clicked.
I ran 10 miles faster than I ever had before, and it felt like all the hard work finally paid off.
It wasn’t just about the time on the clock—it was a reminder that progress comes in waves.
Sometimes, you’ll go through stretches where you feel like you’re not improving, and that’s totally normal.
Managing the Emotional Rollercoaster
If you’ve been running for a while, you know that the emotional ups and downs are inevitable. Some days, you feel on top of the world, and other days, you wonder why you even bother.
Over the years, I’ve learned to detach from the emotional highs and lows that come with running.
I remind myself that motivation ebbs and flows, and that’s okay. On the hard days, I focus on the joy of the run itself—the fresh air, the rhythm of my feet hitting the ground, and the sense of freedom it gives me.
This is something I stress to my athletes, too. It’s not always about the finish line or the PR. Sometimes, it’s about the process, the effort, and the mental strength you build along the way.
Practical Advice for Overcoming Motivation Droughts
One of the best pieces of advice I’ve gotten—and now share with you—is to celebrate the small victories. It’s easy to get caught up in big goals, but when progress feels slow, it’s important to celebrate the small wins.
Maybe it’s finishing a tough workout, running just a little farther, or simply showing up when you didn’t feel like it. These small wins are what keep us going when the big goals feel far away.
Conclusion
Running isn’t always about seeing fast improvement. Sometimes, the most important thing is just showing up, even when the results don’t show up right away. The key is to stay consistent, trust the process, and celebrate the small wins.
Whether you’re stuck in a motivation drought or facing a plateau, you’re not alone.
The emotional and physical ups and downs are part of the journey—and pushing through them makes you stronger.
When in doubt, step back, breathe, and look at the bigger picture.
Every step forward counts, no matter how small. Keep moving forward, stay patient, and trust that breakthroughs will come when you least expect them.