1. 2:24 Focus on the feeling you'll have after the workout 2. 3:04 Make your hard workouts a little bit less hard 3. 4:50 End your hard workout on a good note 4. 5:45 Prepare yourself properly 5. 6:33 Do the hard workouts with friends 6. 6:56 Have a clear goal Merci Göran !

Today I finished the 5th week of an 8 week half-marathon training plan. And it was the first time I felt like not running, but I managed to lace up and go for a 14k run. I'm coming back from a recovery week - where I did 5 to 7k runs - and since then I've been feeling a lack of motivation. Sometimes just getting out is what I need to accomplish the harder sessions. It's much easier to stay home and even easier to find and excuse to not go out and run. I follow a 42 week training plan towards a marathon. It's meant for people who never run before. I've been training for 25 weeks without skipping any session so far. Started as a complete couch potato and am now preparing for a half-marathon. At this stage it's also easy for me to start beating myself up and dismiss all the progress I've done so far. Maybe that's why I wasn't willing to go for my run today. Your videos help me a lot to stay motivated, Goran. So, for whoever is training and no matter at what stage you are at try and be kind to yourself - but not so kind to the point of getting sloppy with your training. Remember that running is for life, not for a specific weekend race.

Binge watching your content atm. Keep up the good work!

I just discovered you, and like your positive energy, keep doin 🙏

Great tips! The last tip was my most important... I work long hours and have many hobbies I love. To move running to the top of my priority list, and motivate me to do a hard run and not just a 20 minute jog, I need a scary/ exciting goal on the calendar. Knowing I have to race up a mountain in a month or two makes that hill session my #1 priority.

Really like these videos Goran that are looking at the psychological side of tough training sessions. Great tips 👍

I am 45 years old and had been running/jogging at least 3 times a week for almost a year now. In my case, I need to be wary about doing too much hard workouts (for me) as i feel injuries can creep in easily. I do not want that as I decided that I am now a runner and will do it for life. I just finished my first half marathon but had a mild injury going into it from doing a "fun hard sprint workout with my daughter. The injury got worse after the race. I learned my lesson. I need to hold back during hard sessions even when it's fun because injuries are no fun at all. For me doing hard workouts aren't that hard to do because at the end of the session I am always grateful that I can at least do them.

Enjoying your videos. Been putting your tips for stronger feet into practice for about a month now and it seems to be working. Now I will apply the tips from this video. Thanks!

Always excited to see a new vid drop from you, Goran!

I really like your videos and the tips you give. I love watching all the places you go to run. They are very helpful and inspiring.

so true that having a goal is so motivating!

Really interesting to see the mental aspect of running/training, which is often forgotten when we talk about running. Great vid!

Best wishes from Lancashire, England. Good luck on the next.

yeah these are great tips driving motivation for hard workouts 💪 appreciate the sharing

Great video! I really liked your comments about the danger of comfort and easy dopamine kicks from smart phones. I have now started to use a dumb phone for that reason.

Really interesting topic, thanks. More, please. Digging deeper, what is it? The fear to not meet expectations of whoever? To not hit a certain pace for a certain distance? To feel like having lost fitness unexpectedly? The fear to not feel an improvement over last week’s session? Whatever it is, it can‘t be the fear of effort - that‘s always guaranteed and embraced. The plan I’m following currently has a nice approach by arguing, if something doesn‘t work out as intended it‘s easy to focus on the negative aspect. However, in almost all such phases there‘s something good to focus on. Taking care for a healthy self-talk during runs/workouts helped accordingly in a few aspects of daily life, as well.

What's going to make me really enjoy hard workouts this year is that I had to rebuild my fitness twice after covid and a knee contusion. Hopefully a few more weeks of training will get me almost back to where I was at the end of last year.

Enjoyed as always Goran. Love to you and your family 😊

I seriously agree with the doing the workouts with friends has a HUGE mental aspect positive in my life, especially when it's with someone I really like. There's one girl on my track team that one of the team captains who's faster than me and I admittedly have a huge crush on and can't stop thinking about her. Every time I go out on a run with her or do a workout with her I always feel so much better and happier after wards. 😁😊

you have fantastic content!

I can't believe this channel grew so much. congrats man.

I like the Thumbnail and topic so much that I clicked LIKE before I even watched this. I wish I can LIKE it again now that I have watched it. Thanks!

What would Goggins do ? Haha . I love your videos brother. Your calmness, is a great way for me to relax and put everything on pause.

Nice motivation! Just one thing - I don't see the link to the "7 things ..." video at the top left at the end.

Good content. Video idea - would like to hear your thoughts on the Maffetone 180 style of training. Pros, cons, etc...

I don't have an issue with hard workouts, I have an issue with easy ones, most of all I have an issue with pain (the bad kind, though it's getting better via some S&C and massage)

Are those the Speed 3 Wides? I got the same shoes and my run club keeps saying I'm wearing Bling shoes. 5:10 Yep, the Peak-End Rule. We tend to remember the peaks and the ends of experiences. There's a lot of studies on this in regards to pain.

Write a book on running!

Hej Göran. Elsker dine videoer. Især dem der er lidt længere end shorts-videoerne. Håber du igen får tid til at lave nogle lidt længere videoer, da vi ofte ser dem om aftenen over Comcast og synes det er meget hyggeligt. Det kan man ikke med shorts. Med venlig hilsen Allan 😉

Very good video

Can you make a video or give some tips about running pong distances on a treadmill? I find it very hard to motivate myself

Nice!

My take on motivation for my 21k journey was to remove decision making from the process. I had turned my smartwatch into reminding me that I had any run. And I was just going for it. So not having a decision to make was making it easy to go and run even if it was a hard run during ice cold rain.

I started running a few hours ago without warming up, and I have ankle pain that makes me only run 30 minutes at pace 6. What is causing my ankle pain?

So the trick is to wear a blue jacket instead of a red one

I actually advised a friend to not concentrate on milestones or goals, only celebrate once the activity is achieved, because the way I see it is if you look at milestones it more often demoralizes you especially as group rather than motivates you, if you just concentrate on the actual techniques to achieve said objective before you know it you have completed the task.

Very sensible and very crazy simultaneously. Typical Goran stuff...

Where did you learn English that good ? At school, university or smth?

Hi Göran, I like your video's, but not the shorts... It is not so much the content of your shorts but rather the format itself, quick and fast with little depth. I am not a big fan of TikTok either. Looking at the last 2 weeks it seems like shorts are becoming the future of your channel. Is that how you see it?