I set out to make this a four-part series, but there was too much info to make this the last post. Welcome to part four of five of the best tips from How to Make Yourself Poop and 999 Other Tips All Runners Should Know by Meghan Kita.

This section will cover ways to stay motivated, how to know if you’re a “real” runner (hint: if you run, you’re a runner), and some good recovery exercises to ensure you are able to go out day after day.

How Can I Stay Motivated to Keep Up My Running Routine?

• They say variety is the spice of life. Try mixing up distances (you normally run long and slow? Try a shorter, faster workout), changing your route, or even trail running (if that isn’t your usual venue). If you don’t have much flexibility, you can also try running your normal loop the opposite way. Now that giant uphill you dread is a downhill – how about that!
• Phone a friend. Running with a group can help prevent you from getting solo boredom or bailing on workouts. Meet up with a friend or join a local club to vibe off of the collective energy. You’ll have a chance to get out of your own head and might even make some new friends. The best part of running is the running community!
• Sometimes it can be hard to find the motivation to get out every day when it’s not clear what you’re working towards. Try signing up for a race a few weeks out. It can be a distance or event you’re already comfortable with, but the excitement of an upcoming race can help you set goals and find additional purpose.
• While cross-training should already be part of your routine, adding strength workouts up to 3x per week instead of a run or in addition to a shorter loop can help break up the monotony. Getting stronger also makes you a better athlete, a better runner, and helps prevent injuries.
• If you have tried some of these and still aren’t feeling it, it might be your body telling you that it’s time to take a break. A week or so off isn’t going to wreck your fitness. You could also consider dropping the number of days per week that you run and substituting in other forms of cardio. This is an especially good idea if you don’t have any events coming up and are starting to dread running.

How Do I Know When I’m a “Runner”?

• If you’re looking for a magical indicator that determines when you can make it social media official, you are out of luck. But that’s a good thing! If you run, then you are a runner. It doesn’t matter if you have never raced before or race all the time. There is no time, distance, or event milestone you have to hit before you can add the tag to your Instagram bio.
• Everyone approaches running differently. Some love distance events and opt into marathons or ultramarathons. Some prefer speed. Some people don’t want to compete but enjoy the way running makes them feel or look. And some people really don’t like running but do it because they know it’s good for them! All of these people are runners.

What Should I Do After a Run?

• When you get back, change out of your sweaty clothes into some comfy sweats. This is especially important if you have come in from a cold winter run.
• Next, grab your water and a snack. You might not need a snack if you just did a short run, but refueling within 30 minutes is essential especially after long runs. Getting protein in quickly helps muscles recover.
• Try not to spend too much time debating what to munch or sip on. You also want to quickly get into stretching or foam rolling. It may not feel necessary at the moment, but stretching is so so important. Take the time to reward your body for its hard work. You’ll be glad you did when you head out the next day.
• Think positive thoughts! There is evidence that thinking about a run fondly can help promote recovery and actually rewire the workout’s memory in your mind. This helps avoid pre-run dread. Give it a try!

80% there. Check back next week for the final fact installment. See you then!

Want to pick up your own copy? You can snag one here.