Getting Back on Track:
Rediscover Your Running Motivation

Jumpstart your running routine with our top tips for reigniting motivation.

We’ve all been there – life gets in the way, we lose motivation, and our consistent running routine suddenly starts to wane.

Falling off the running wagon is nothing to be ashamed of. Most runners have been here, including myself. The key is to pick ourselves up and get back on track. Below, I outline three tips to reignite your passion for running and jumpstart your training.

1. Revisit Your Goals and Set Realistic Expectations

It’s easy to lose motivation when we lose sight of our goals or set unrealistic expectations. You may feel “too far off track to even get back.”

Take some time to re-evaluate your running goals. What initially inspired you to start running? Was it to lose weight, improve your health, or train for a specific event? Revisiting your initial reasons for running can remind you why you started in the first place.

When setting goals, make sure they’re realistic and achievable. Break them into smaller, manageable milestones you can celebrate as you progress. Instead of saying, “I want to get back in shape,” try, “by the end of next month, I will average at least three runs per week.”

2. Find a Running Buddy or Join a Running Group

Running with a buddy or joining a local running group can provide the motivation and support you need to get back into your training. 

Running with a friend can make your workouts more enjoyable and help you stay committed to your routine. Accountability always helps! Plus, socializing with other runners and sharing your experiences, success, and struggles can reignite your passion for running.

3. Create a schedule and establish a routine

A lack of structure and schedule can make sticking to a running routine challenging. Creating a program can help you regain control and establish a routine. Plan your runs for the week, consider your other commitments, and the time of day when you feel most energetic.

It’s important to be flexible and adjust your schedule as needed, but try to maintain consistency where possible. A consistent running routine will help you build momentum and make running a habit. 

Getting back on track after falling off the running wagon may seem daunting, but it’s possible with the right approach.

I created RunSmart Reset, a 30-day program to get you back on track with training and running.

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TAKE THE Challenge

Start a running routine with RunSmart Reset.

Are you new to running or an experienced runner who has fallen out of your routine? Have you tried to start a running routine, only to lose motivation, feel intimidated, and struggle to stick with it?

Our all-new RunSmart Reset program is designed to help you build a running routine from scratch.

Build consistency, strength, and mobility with the RunSmart Reset 30-Day Challenge. Access our specially curated daily exercises designed to take you from the couch to the roads in 30 days.

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Who is RunSmart Reset for?

Physical Therapist Steve Gonser designed RunSmart Reset as a fully customizable program to get you into a routine and keep you motivated. RunSmart Reset is for you if:


You’ve never had a running routine.


You’re returning to running after a break or have been cleared for exercise after recovering from an injury.


You want to start right and make sure you train proper muscle groups to support your joints, muscles, and tendons as you run.


You’re looking for a easy program to follow and support of other runners to keep you motivated.

What’s included with Reset?

RunSmart Reset contains all the training you need to set a routine and run consistently in 30 days. The program includes:


Daily training on how to build a running routine, customize your workouts and plan your schedule


Customized warm-up and cool-down routines to help you perform your best and recover effectively


Strength training to keep you consistent and avoid falling out of routine

PLUS, you get the RunSmart app that provides year-round access to our complete library of Physical Therapist-designed coaching and training programs.

What do I get with the RunSmart app?

RunSmart gives you everything you need to get fit, train for a race, & stay injury-free. Plus, you save thousands compared to coaching & gym memberships. Access 24/7 in the app:


Physical Therapist-designed strength workouts


Customized training plans that adapt and grow with you


Our complete runner-specific yoga program to increase flexibilty


Run form bootcamps to improve your mechanics and save your joints

If you’ve ever wanted to start running but don’t know where to start, or if you fell off and lost motivation, RunSmart Reset can help you get back on track.

What are you waiting for? Start your routine off on the right foot with RunSmart Reset.

Step into Fast and Pain-free Running.

RunSmart is your one-stop spot to train smarter, run faster, and enjoy running more. Unlock Physical Therapist-designed training with a 14-day free trial today.