Since every runner needs a steady stream of motivation to run, I thought I’d pass on five of my favorite motivation secrets. These tips are sure to help you get out the door the next time you’re just not feelin’ it. We’ve all been there, believe me.

1. Training Schedule

Post your training schedule in a spot where you can’t miss seeing it several times a day, the refrigerator is a good place.That way everyone in the household will see it, making it easy for them to support and encourage you.

2. Calendar

Get a large wall calendar, and put it close to the schedule. Then every day that you complete the assigned workout – including designated recovery days – you get to put a big red ‘X’ across that day’s box. This is why you want a large calendar. That way even from across the room, you’ll see the chain of shiny, bright red X’s, and you really won’t want to break the chain.

3. Podcast

Find a podcast that you really like, Mojo for Running, for example. I try to provide motivation with virtually every episode. Any podcast that you really like will work, though. I highly recommend NPR and TedTalks Podcasts for general interest. It’s hard to go wrong with those.

4. Friends

Find several friends who are willing to commit to training for the same goal race. Then schedule two days a week to meet to train. This will provide accountability, and you’ll look forward to chatting while you run, which will be possible because 80 percent of your miles should be at a conversational pace.

5. Audio Books

Get in the habit of listening to audio books during your run. Since many thousands of titles are available, you should be able to find one that suits your interests. One great, sure fire motivator is to listen to suspenseful page-turners. And one more little twist, only listen when you run. When you stop, take those head phones out of your ears. That will provide great motivation to get out there next time.

There! That’s it. Put those five running motivation tips in your back pocket and pull one out every time you struggle to get out the door for that day’s scheduled run.