Don’t Chase the Feeling. Chase the Habit.

Let me say this plainly: if you're relying only on motivation to get your training done, you're setting yourself up for a crash.

Motivation is great when it shows up. It’s that extra pep in your step, the fire-in-your-belly kind of energy. When you’re feeling good, rested, inspired, you can't help but get out the door. The miles fly by and the workouts feel easy. But those days are the exception, not the rule.

Training isn't about the feeling. It's about the habit.

I’ve worked with hundreds (thousands) of runners over the years, from brand new 5K hopefuls to seasoned marathoners chasing running in the elite field, and one thing is true across the board: the runners who are most successful aren’t the most motivated. They’re the ones who show up, over and over again, no matter how they feel.

Because let’s be real: training gets hard. It can get boring. Life gets messy. You get tired. You lose focus. You question why you signed up for this race in the first place. That’s not a sign that something’s wrong. That’s normal.

And that’s where habit comes in.

The difference between showing up and skipping out often comes down to one simple question:

Is this a decision I have to make, or is this just what I do?

If every run, strength workout, or recovery session is a decision you have to think through - "Do I feel like it?" "Am I too full/hungry/cold/hot/etc?" "Do I have time to the whole session?" "Maybe I’ll push it to tomorrow..." - you’re leaving your training up to a constantly shifting mental game.

But when it becomes just what you do? That’s when the magic starts to happen.

This Is Not “No Excuses, No Days Off” Culture

Now, before you start thinking I’m telling you to ignore your body, let me be very clear: chasing the habit is not the same as ignoring your physical needs.

This is not “no excuses, no days off.” That kind of toxic training mindset burns people out and gets them injured. That’s not discipline; that’s stubbornness disguised as commitment.

There’s a difference between not feeling like it and being genuinely exhausted. There’s a difference between being a little stiff and being injured. Listening to your body is not weakness. Skipping a run to get extra sleep or take care of a niggle? That’s smart. That’s maturity. That’s how you train consistently for years, not just weeks or months.

Discipline is showing up when you’re mentally unmotivated but physically capable. It’s not training through illness, injury, or burnout just to prove a point. Real discipline includes rest.

You Don’t Have to Want to Do It. You Just Have to Do It.

There are so many things in life we do without thinking about whether we feel like it—brushing your teeth, taking the dog out, showing up to work. You don’t get hyped up with motivational quotes to get those things done. You do them because they’re part of your life.

Your training needs to live in that same space.

I’m not saying you won’t ever feel excited to train—you will! But I am saying that excitement isn’t a requirement for showing up. In fact, some of your most impactful training happens on the days you really don’t want to do it… and do it anyway.

That’s where growth lives.

Discipline Isn’t Glamorous, but It’s Effective

We love a good motivational quote. We love those “crush your goals!” posts on Instagram. And there’s nothing wrong with that. But most of training is not glamorous. Most of training is not sexy or exciting. It’s not viral or inspiring.

It’s repetition. It’s boring runs. It’s hitting your paces when no one’s watching. It’s fueling when you don’t feel like it. It’s lifting weights when your legs are already tired. It’s logging another 5 easy miles when you’re wishing you were racing instead.

That’s discipline. And discipline doesn’t always feel good in the moment. But you know what does feel good? Race day. Breakthroughs. Progress. Confidence. And those come from discipline, not vibes.

Habit Builds Confidence. Confidence Builds Momentum.

When you train based on habit, you build trust. Not just with your coach or your training plan, but with yourself. You prove, day by day, that you can do hard things. That you follow through. That you're committed. You become a person who does what they say they’ll do.

That builds confidence. And confidence is what carries you through those gritty last miles when everything hurts and the race clock doesn’t care how you feel. Confidence comes from knowing you’ve done the work, even when it wasn’t exciting.

And from that confidence? You build momentum. And momentum is what makes training start to feel easier, even when it’s objectively getting harder.

What This Looks Like in Real Life

It doesn’t mean you’re perfect. It doesn’t mean you never miss a run. It doesn’t mean you’re a machine! What it does mean is that training is part of your life. Like brushing your teeth. Like making your bed. You don’t ask, “Should I do this today?” You just… do.

It means:

• Showing up for your runs even when it’s cold, dark, or meh.

• Prioritizing recovery like it’s part of training (because it is).

• Getting the lift done (even if it’s not your favorite).

• Letting go of perfection and focusing on showing up, even if you're doing the bare minimum (still counts!)

• Knowing when to push, and when to pull back

Don’t chase the feeling. Chase the habit. That’s what gets you to the starting line confident, and the finish line strong.

-Coach E

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This Is How We Train at Running Explained

This “chase the habit, not the feeling” mindset is at the heart of everything we do at Running Explained. We don’t believe in quick fixes, toxic hustle culture, or flashy “no excuses” nonsense. We believe in smart, consistent training built around your real life. We believe in helping you build habits that stick, so you can keep running strong for the long haul without worrying bout how to stay motivated to run.

Whether you're training for your first 5K or your fifth marathon, here's how you can work with us:

🏃‍♀️ Training Plans: Choose from a wide selection of science-backed training plans that include education, guidance, and flexibility. Perfect if you're a self-starter who wants structure without 1:1 coaching.

🎧 The Running Explained Podcast: Free education, honest conversations, and deep dives into running topics you care about. Available wherever you listen to podcasts.

👥 Group Coaching Programs: Join our time-bound, race-specific group coaching experiences like Road to Race Day for training, coaching, expert guidance, and a community of runners just like you.

📱 The Run Club App (soon to be RunEQ!): Get affordable coaching support, strength training plans, and a thriving community of runners right at your fingertips.

🙋‍♀️ 1:1 Coaching: Ready for the highest level of support? Our expert coaches work with runners of all levels to create completely individualized training experiences.

If you’re ready to stop chasing the feeling and start building real, lasting progress—we’re here for you.