"It keeps you runnin', yeah, it keeps you runnin'" |
"It takes courage to grow up and become who you really are."
~E.E. Cummings
Motivation is one of the most important factors behind successful performance across many areas, including sports—and running is no exception. At its core, motivation answers the question: “Why do we do what we do?” To those outside the running community, the reasons runners are compelled to train and compete are not overly obvious. Athletes can be motivated by internal or external factors, or a combination of the two. These sources of motivation can shift depending on the situation, timing, and the individual’s unique experiences. And while there doesn’t appear to be a motivation-o-meter, we can largely measure it with behavioral metrics such as attention, effort, consistency, and persistence in the face of failure.
In the mid-1970s, psychologists Edward Deci and Richard Ryan laid the groundwork for what would become known as Self-Determination Theory (SDT)—a framework for understanding human motivation, personal development, and long-term well-being. At its core, SDT proposes that people have three basic psychological needs that must be met to support motivation, foster psychological growth, and promote overall well-being.
- Autonomy - Having the freedom to make choices and act in alignment with your true self. In the context of running, this means being guided by self-selected beliefs for why you run.
- Competence - The need to feel effective and capable. As runners improve, their sense of skill and motivation grow.
- Relatedness - Feeling connected and supported. Many people are drawn to running in hopes of finding a sense of community and shared purpose within the running world.
The degree to which these needs are satisfied has a significant impact on the quality of an individual’s motivation. Environments that prevent individuals from meeting these basic psychological needs can lead to maladaptive behaviors and negative outcomes. In contrast, athletes who feel their needs are supported are better able to self-regulate their behavior and are more likely to be intrinsically motivated. This, in turn, leads to more positive experiences in their sport and contributes to greater overall well-being.
Intrinsic vs Extrinsic Motivation
Intrinsic Motivation is the impetus to perform an activity because it is inherently interesting or enjoyable. This type of motivation is associated with deep satisfaction, long-term engagement, and an enhanced sense of well-being. Rather than being a means to an end, behaviors that are more intrinsically motivated are likely to continue even after the ends associated with them are achieved.
Runners who are intrinsically motivated might:
- Appreciate the mental clarity and stress relief that running provides.
- Find joy in the challenge of pushing their limits.
- Enjoy the gratification that comes with achieving their personal goals (PRs, Boston Qualifying, Olympic Trials Qualifying).
Extrinsic Motivation is driven by outcomes and external pressures, not for its own sake. Oftentimes, this is a motivator when we are trying to avoid a negative consequence, such as embarrassment, a punishment, or criticism from others. While extrinsic motivators can be helpful, especially early on, they often aren't sustainable on their own. They may even contribute to anxiety or negative behavior when performance is the only focus.
Extrinsically motivated runners might run to:
- Beat a fellow competitor
- Gain social media attention
- Running to win money and/or prizes
- Running because a coach, parent, or partner expects it
Motivation shifts over time
Many runners begin with motivations that appear extrinsic, such as running to spend time with friends, joining a running group, or collecting race medals. Over time, as they build skill and confidence, their motivation often becomes more internalized, shifting toward personal growth, enjoyment, and a deeper sense of purpose.
On the flip side, athletes who are driven primarily by external reward and/or punishment contingent on their performance may experience increased anxiety and fear of judgement, which can interfere with performance and reduce motivation.
Sustaining intrinsic motivation
Put in the work - Build confidence through doing. Improvement comes from showing up consistently. Training frequency is a strong predictor of success for runners of all ability levels.
Keep your eye on the why, not the prize - Why you run may change over time, but it should ultimately be based on a deep connection to running.
Celebrate wins - Give credit where credit is due. Avoid constantly telling yourself that you succeeded because you caught lightning in a bottle.
Give yourself grace - Allow yourself a safe place to fail. Off days are part of the journey, not a sign of failure.
It’s important for us as athletes to recognize that motivation is a fluid and dynamic process. Fluctuations are normal, and temporary dips in motivation should not be confused with a lack of motivation altogether. If there’s one thing to take away from this month’s newsletter, it’s this: why we’re motivated is just as important as being motivated.
Keep moving forward!
Nothing But Good News
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Recipe of the Month
Italian Chopped Salad
If you're sensitive to overly seasoned dressings, you may want to request that the kitchen lighten up on the oregano (I've made this request with the chef at my home for next time). To suggest this salad is hearty enough for a meal might hold true if you're considering it for lunch, but for a dinner meal, I think you'll need a more substantial dose of protein as an accopanyment. That said, this is a goodie!
