Do you like to run but find excuses not to? Is it too hot? Too cold? Too wet? Too much hassle to get out? We all have our favourite excuses for not getting out, don't we? So how do you stay motivated?

Keep a training log
A running log can allow you to plot your routes and record your training runs. You'll be impressed when you see your times and weight come down and your speed and fitness go up. Tracking your progress over several weeks and months is great motivation. There is nothing like breaking your personal bests! Once you build up a history of training times you'll be able to see how you perform on different sectors. Again you'll be uplifted by improving on a sector record. You can also identify which sectors are your slowest. Work to improve them and see that improvement reflected over time in your running diary.

Enter a race
There is nothing like signing up for a race to get you out training. Set yourself a target of racing 2, 3 or even 6 months down the line and work towards that race. Intersperse your training with other races to break up the routine of training. If you are aiming to run a half marathon, schedule a 10k. If you've never been in a race before try one of the big city events where you'll be wowed by the whole experience.

Use different routes
Don't choose the same old route and distance time after time. Run different distances on different terrain. Vary the scenery that you see. Be inspired by running near a river, through woods or past magnificent buildings. Enter races in places you've never visited but have always wished to see – make a weekend of it!

Cross train
Build in other exercises to ease any strain on your body or mind. Listen to your body. If you feel tired or achy try something different. Swimming is excellent exercise as there is no impact on your muscles or joints. Even walking a few miles at a brisk pace can be effective as part of your training program.

Run with friends
If you run with a friend or group of friends you'll feel guilty about letting them down. You won't want to wimp out! You'll also have the benefit, of course, of being able to chat with your training partner as you run.
Above all enjoy yourself!

Try http://sport4me.com – the running log that calculates your fitness factor for virtual race challenges