when the alarm goes off in the morning, it's tempting to press the snooze button. How can you jump out of bed, put on your running shoes and walk out of the door? Different people have different motivations - from competition and commitment to the game to the physical and mental health benefits of running. If you're struggling with motivation - whether it's morning or night - continue your training program, find our expert advice and get you to the finish line. The credit: ngruttadaria

1. Nothing motivates a runner more than putting money in place. Doug piller, the boss and chief coach of crossfit go time in San Diego, said that whether it's your first marathon, cross-country race, obstacle race or 5K muddy race, stick to it. " "You've taken money out of your pocket, you've announced to everyone what you're doing," piller said. This means that, whether you feel there's time for training or the weather, race day is coming, "what's next? Start running.

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2. Running with friends

peer pressure is not always negative. In fact, if you promise to run with friends or your local running club, it's hard to make excuses when you don't want to run. The natural trend is that they become your training partners, your sources of support and responsibility, and constantly remind you of the challenges ahead, crossfit coach Doug piller said. When you run with friends, guilt and shame can also motivate you to run. 'think about what you would look like if you bailed out or resigned your teammates,' Mr. piller said.

Credit: I want to confirm. Changing your way of training

many runners get bored with the same route or routine. Steve canning, a triathlon and physiotherapist at the White House clinic in Sheffield, UK, suggests changing your training run. Use track, mountain and recovery runs to keep you motivated and entertaining. There are a variety of run types and routes to keep it interesting, he said. You can also combine outdoor running with treadmill running to eliminate the potential boredom of training. " Changing your training program can also help you build the muscles you need for endurance and strength. Interval and strength training should be included in your training plan.

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4. Use technology

if your running motivation is weakening, plug in the power. Many smartphone applications offer timing and tracking capabilities, as well as the ability to motivate skills and sync music on a daily basis. According to physical therapist Steve canning, some mobile apps can analyze and compare results, track speed and distance, and monitor heart rate for optimal performance. The running watch is another way to keep you motivated while running. Many brands offer GPS features to help you navigate new routes and trails as you run.

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5. It's no secret that listening to music can get you up and up from your chair. Why not incorporate music into your running habits and keep you active? " "Music has such an impact on our feelings and positive thoughts," said sylwia wiesenberg, founder of Tonique fitness center in New York City. "Creating a playlist can help you push yourself a mile further." "Some songs can help you go further and faster, because they bring some emotions and memories, and they can be good motivators," she said. The rhythm of a song or a specific beat can also motivate you to go faster. " Contribution: iStock

6. Improve your mental health level

although running will make you feel tired physically, it has the ability to stimulate your mental health. According to Scott white, certified dietician and fitness coach for personal strength training in Arizona, running helps relieve stress, improve sleep, calm the mind and minimize depression. "[the brain] loves you when you run," he said. It will help you forget about your daily sources of stress or life, and help to improve your depression and cure you of being in a state of depression. "Improving mental health is a powerful driving force.

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7. Imagine the end result

if your goal is to lose weight by running, imagine your favorite dress or swimsuit you want to wear again, says Sylvia wiesenberg, founder of torque fitness in New York. If you always have this image in front of you, it will push you forward. " "You like that red dress, or you plan to go on your dream vacation and you want to look great - running can help you look better and feel better," she said. Imagine your body, your slim self is a major motivator, so imagine how great a lighter you will look and feel. Contribution: iStock

8. Getting your "I" time

it is often difficult to find some "I" time in a society where people are over invested. Use running as an excuse to spend time on yourself. " "Running may be the only time when no one bothers you, and you can reflect on your life, dreams and goals," said Sylvia vicenberg, founder of tonic fitness. It's like mediation in motion. "Escape from daily chaos and daily work and family." you hit the sidewalk. Running allows you to focus on others rather than on yourself, "says wiesenberg. Reward yourself

if you don't have enough motivation, it may be time to bargain with yourself. Meredith O'Brien, certified personal trainer and Virginia running coach, recommends rewarding milestones in your training program. When you run 50 miles, you may get a T-shirt, or a new hat or a medal in 100 miles. Be kind to yourself. " Rewards give runners an incentive and an opportunity to show the world their achievements, "O'Brien said. By rewarding the total mileage, people can be encouraged to work hard without putting pressure on them to compete with anyone. "

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10. Give back to the community

give back to the community and find motivation at the same time. Jeanette depatie, a certified fitness coach and author of the fat chick fitness program, said group competitions and exercises that help raise money for charity can bring you running inspiration and satisfaction. "

" whether it's a national, multi day group walk or a local disco that raises money for my church, I like to help others and help myself live a better life at the same time. Sign up for a fundraising program based on your mileage to help you achieve your personal goals while helping local charities.

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11. According to Melanie Greenberg, a clinical health psychologist in California, many runners' motivation comes from internal factors, such as pride and happiness in activities, and commitment to personal challenges. When you're trying to find the motivation to run and train, let your self-control. Intrinsic motivation can be more persistent, Greenberg says. Those with intrinsic motivation are more likely to suffer pain, injury, boredom and need constant practice, she said. Be proud of your athleticism, and don't be afraid to boast about your success to maintain momentum.

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12. Putting on new gear

is like putting on a new suit or new clothes for the night in town, which can enhance your self-confidence. New running gear can also encourage you to put your feet on the sidewalk every morning. Melanie Greenberg, a clinical health psychologist in California, said the new gear helps shape your running environment to remind you to run. "Don't wear running clothes the night before running, or post motivational messages and photos of healthy runners on the bulletin board," she advises. Put on new gear like a champion and imagine yourself as a professional athlete. In other words, play the role.

Credit: let me check. "To improve your health, running not only helps people lose weight, but also helps regulate, shape and overall health," said Scott white, a certified nutritionist and fitness coach. "These are great motivations for running to achieve a goal, whether you're diagnosed as overweight or struggling with diabetes or heart disease, the health benefits of starting a running program are often immediately apparent," he said. Running helps to ensure the effective flow of blood and oxygen throughout the body and increases your metabolism. People of all ages can run to improve their health, but consult your doctor before starting any exercise.

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14. Find a trainer

sometimes all you need to run is a professional to push you to the limit. Find inspiration by working with coaches, such as local runners on track and field teams. Although it may be difficult to keep up with professionals at first, remember that professionals have to start somewhere, too. "

" if you break the routine, just gently guide yourself back to it, not blame yourself, "says Melanie Greenberg, a California clinical health psychologist. It's difficult to learn any new habits. You just need to encourage yourself. When you're surrounded by runners with a positive attitude and enthusiasm for the sport, you can energize them and regain momentum.

points: I want to confirm. Setting a goal

to track your performance can be enough motivation to keep running. "When you set realistic, achievable goals and focus on the process of achieving them, it motivates you to run," said Lorie Beck, a triathlon certified coach. "She recommends creating a bucket list of runs and personal records." Over time and through continuous training to see progress, for all ages are a good incentive to strengthen. "Keep a record of your workouts so you can look back, notice which workouts are most effective, and better understand how short-term goals help you achieve your long-term running goals.

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16 years old. Making your training fun

running shouldn't be a job or a chore. By integrating into the game, exploring new places and splashing water in puddles to make it fun and light up your workout, she recommends certified Triathlon coach Lorie Beck. "

" it's boring to do the same thing over and over again, "she said. Change it, change your perspective, from just logging miles to having fun - more fun equals better results. "Try to conquer harder workouts first, so you can save easier workouts and fun games for later in the day or week." check

17. Imagine the finish line

whether you're running across your neighborhood alone or finishing a race with thousands of people, imagine that the finish line can help you motivate yourself to keep running. When running or training alone, assign a finish line to each run based on your distance goal. Celebrate by tying the balloon to the pole to represent your finish line. " "Before, during and during training, think about the finish line," said crossfit coach Doug piller. Think about how you would feel at that moment, the excitement of the crowd cheering and the rush to cross the finish line. " "The pain will go away and something powerful will make you stride forward," piller said.