Get Motivated: 7 Tips to Get Moving When You’re Just Not Feeling It

Woman working out

I’m so tired. I’m too stressed out. It’s cold and wet outside, and the sofa is so cozy…

We all know, it’s tough to get started. It’s not easy to throw on your workout clothes and start tackling your fitness goals.  

Man getting ready to work out

Our inner couch potato is often our worst enemy. We subconsciously waste a lot of energy trying to figure out how to get out of a workout. But has it ever occurred to you that we make it into something much worse than it actually is? After all, it’s not about running a marathon three times a week or preparing for a bodyweight training competition. We’re just talking about a 20 to 50 minute run or workout – and it doesn’t even have to be every day.

It’s time to break those mental barriers and get our sweat on!

Man and woman training together

7 Tips for New Motivation

1. Put your workout clothes on

Don’t think about it, just get dressed. You’re not going to just plop yourself on the couch after having put your training clothes on. Find something that fits you and makes you feel good when you wear it. Bright colors or all black, whatever you prefer.

man getting ready to work out

2. Write down how you feel after your workout

Keep a little journal and write down how you feel after training. If you record your workouts with the Runtastic app, you can add a note to each activity. That way you can go back and take a look at those awesome feelings when you’re just not feeling in the mood.

Exercise makes you happy

Generally, we want to skip our workout because we’re tired, busy, low-energy, and have too many things to do. But when you’re done working out – hello endorphins! You’ll probably write things down like: I feel great, I am so happy I finished that workout, I have so much energy, I feel so strong!

3. Variety, variety, variety

Don’t do the same workout all the time. Mix it up! You can go for a run or a bike ride, do some bodyweight training using the Results app, or hit your abs hardcore with the Six Pack app. This is a great way to make your workout routine more fun so you will stick to it long-term.

4. Put your workouts in your calendar

If you put your workouts in your calendar every week, you can’t make excuses. Think of these as appointments – as time for yourself. You’ll see, planning helps.

5. Surround yourself with motivation

You also need to hang around with people that make you feel capable of reaching your goals. It can be helpful to write down your goals and motivational quotes where you can see them every day.


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6. Everything is easier in a group

Working out in a group makes everything better! It’s so great to combine exercise with social time – your friends motivate you and help you push through a tough workout. So, get your friends on board and get moving!

Group training

7. Stop eating unhealthy food

When you eat unhealthy, processed, and high-sugar foods, your body doesn’t get the energy it needs. These foods make you feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. Do this and you’re guaranteed to reach your fitness goals.


Try a delicious vegan post-workout shake with peanut butter after exercising:


Prep Time: 10 minutes

Total Time: 10 minutes

Category: Shake

Yield: 1

Calories per serving: 350

Fat per serving: 11

Carbs per serving: 45

Protein per serving: 12



  • 2 small ripe bananas
  • 200 ml almond milk (unsweetened)
  • 2 Tbsp peanut butter (100 % peanuts)
  • 2 tsp cocoa powder (unsweetened)
  • Some grated vanilla


  1. Peel the bananas and blend them with the other ingredients until they turn into a creamy shake. Enjoy it after your next sweaty workout!

In a nutshell: Train your motivation like a muscle

Remember: every day is different. Sometimes you may feel totally motivated, like you could run an ultramarathon. Other days you might just want to stay at home on the sofa. That’s totally normal. Just don’t forget that it’s about finding the right balance between sports and recovery. Think about why you want to reach your fitness goals. Keep your eyes on the prize and train your motivation like a muscle – we believe in you!



Runtastic Team Are you looking to lose some weight, get more active or improve your sleep? The Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by Runtastic Team »

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