How To Stay Motivated During Marathon Training

INTRODUCTION

Hey team 👋

I’m going to let you in on a little secret…

Nobody is motivated 100% of the time. Not even coaches.

Marathon training is one of the most rewarding things you can do (in my humble opinion), but let’s not sugar-coat it: it’s tough. There will be days when motivation is high and the miles fly by—and there will be days when just getting out the door feels like a win.

Especially if you’re training through winter or juggling work, family, or fundraising commitments—it can be cold, it can be dark, and let’s be honest, the sofa and a blanket might seem way more appealing than your running shoes.

But here’s the good news: you don’t need to rely on motivation alone. The key to success isn’t being always motivated—it’s having strategies in place to help you keep going when that motivation dips.

So here are my tried-and-tested tips for how to stay motivated during marathon training, especially when things get hard.

RUNNING WITH OTHERS: THE POWER OF ACCOUNTABILITY

Some days, the best thing you can do is not go it alone.

If you’ve arranged to run with a friend, you’re much more likely to show up. Not because you’re suddenly full of energy, but because someone’s waiting for you. And once you’re out, the conversation (and maybe a bit of friendly moaning) makes the miles pass faster.

If meeting up isn’t possible, here are a few ways to involve others in your training:

• Plan a virtual run with a friend—call each other mid-run for moral support
• If you have young children, go for a buggy run and get the family involved
• Set up a lunch run club with colleagues—it’s a great mid-day reset
• Share your runs on social media or your charity page to keep people engaged and cheering you on

And don’t forget the post-run coffee and pastry. It’s called refuelling—and it counts!

SWITCH UP YOUR ROUTES TO KEEP THINGS INTERESTING

One of the fastest ways to lose motivation? Running the same loop over and over again.

While routine can be useful, it’s easy to slip into autopilot—and autopilot isn’t always inspiring. When you’re deep into a training block, variety is your friend.

Try this:

• Explore new neighbourhoods or nearby trails
• Use Strava or Komoot to discover new loop routes
• Run a point-to-point route and get a lift or bus back (adventure + convenience!)
• Choose a “destination run” that ends at your favourite coffee shop or bakery

💡 Coach tip: If you’re running somewhere unfamiliar, stay safe:

• Use a route planner to avoid getting lost

• Tell someone where you’re going and when you’ll be back

• Turn on live location tracking

• Keep your phone charged and carry emergency cash or a card

• Pack fuel and water, even for shorter runs

REMEMBER YOUR WHY (AND REMIND YOURSELF OFTEN)

This one might sound simple—but it’s powerful.

Why did you sign up for this marathon?

Maybe it’s a bucket list goal.
Maybe you’re running for someone you love.
Maybe it’s part of your mental health journey.
Or maybe you’re fundraising for a cause that means the world to you.

Whatever your why, write it down. Stick it on your fridge. Put it on your lock screen. And when your alarm goes off for a long run or you’re tempted to skip a session, take 10 seconds to remember it.

If you’re fundraising, post training updates on your page. Every run could mean more donations, more impact, more motivation.

Your “why” is what gets you started—but it’s also what keeps you going when things get tough.

PRIORITISE REST, RECOVERY & REAL SELF-CARE

Motivation isn’t always a mindset problem—sometimes it’s your body saying, “I’m tired.”

If you’re constantly exhausted, feeling low, or dragging yourself through every session, it might not be a motivation issue at all. It might be that you need more rest.

So ask yourself:

• Am I sleeping enough?
• Am I fuelling properly (before, during, and after runs)?
• Am I drinking enough water?
• When was my last true rest day?

Rest isn’t laziness—it’s essential. You don’t get stronger while running—you get stronger while recovering from your runs. That’s when the magic happens.

So give yourself permission to rest. Schedule at least one full rest day a week. Trust me—it’ll make your next run feel so much better.

If you are always feeling tired, or really struggling to get yourself out for a run, it could be a sign that you are overdoing it and your body needs more rest. It is important to remember that your rest days are just as important as all your other training days, so make sure you respect that and schedule in at least one full rest day per week to allow your body to adapt to your training, and then hopefully you will feel like you want to go for a run, rather than feeling like you have to.

FOLLOW A PERSONALISED PLAN THAT FITS YOUR LIFE

And my final, and perhaps most important point, is that if you really want a sure fire way to keep you motivated throughout your training, then follow a personalised training plan on Coopah.

Coopah takes away all of the guesswork –we will tell you when to run, how often to run and give you the right workouts to ensure you doing everything you need to hit your goals, whatever they may be. So the only thing you need to worry about, is the actual running.

With Coopah you are able to track your progress throughout your plan – whether that’s building up your run streak, seeing your pace improve or hitting your mileage targets. All of which are there to help keep you motivated and on track.

But we also understand that sometimes we all need that extra level of support, which is why we offer 24/7 support from our qualified team of coaches on the app, who are on hand to answer any questions you may have, or perhaps even just give you that friendly nudge to get out of the door (which we all need sometimes).

If you’re following a generic plan from a magazine or the internet, it’s no wonder motivation is hard to maintain. Cookie-cutter plans don’t know your lifestyle, your pace, or how you’re feeling.

That’s why one of the best ways to stay motivated during marathon training is to follow a plan that’s tailored to you.

How Coopah Can Help

Coopah gives you a fully personalised marathon training plan built around your life. Whether you’re training 3 days or 6 days a week, aiming to finish strong or chasing a PB, your plan adapts as you go.

And here’s what I love about it:
✅ Every session is mapped out for you
✅ You can track your progress and celebrate the wins
✅ You build streaks, boost confidence, and stay focused
✅ You can chat to a coach (like me!) anytime you need support

We’ve helped thousands of runners get to race day feeling ready—and we’d love to help you too.

FINAL THOUGHTS FROM COACH JORDAN

Marathon training isn’t about being motivated every day. It’s about showing up often enough to let those little efforts stack up into something big.

Some days will be amazing.
Some days will feel flat.
Some days you’ll run for the love of it.
Some days you’ll run just to tick the box.

That’s normal. That’s training. And that’s how you become a marathoner.

So keep showing up. Keep listening to your body. And remember—this journey is meant to challenge you, but it’s also meant to be something you’re proud of.

You’ve got this. And I’m right here with you.

I hope you found these tips useful, and I know for a fact I will certainly be reminding myself of these over the coming weeks if things start to feel tough.

But on that note, whilst motivation is high, I am going to head out for a run right now and tick off another one of my Coopah training sessions.

Coach Jordan x