Motivation isn’t always about feeling fired up or smashing goals. Sometimes, it’s about getting out of bed when everything hurts – physically, mentally, emotionally. And few people know that better than South African ultra runner Jenna Challenor.
She’s a mom of three, coach and professional athlete whose journey has included international podiums, devastating illnesses, major injuries and (yes, literally) crawling over the finish line at the Comrades Marathon. Through it all, she’s figured out how to keep showing up, even on the days when it would’ve been easier to quit.
Here are six tips to stay motivated she’s learned along the way – and why they matter, no matter what kind of finish line you’re facing.
1. Tough Times Build You, Not Break You
Jenna has been “knocked down more times than I can count, but got up every time”. She believes that the biggest tips to stay motivated in life and sport come from facing adversity. “It really defines you as a character… when you face adversity and you have to rise above it,” she states. Instead of fearing the setbacks, see them as opportunities to learn about yourself. Getting back up after being knocked down is a skill you develop, and you can’t not get back up eventually.
2. Do What You Love, Even If It Looks Different Now
For Jenna, running is more than just a career; it’s an “absolute passion” and a massive part of her life. When facing uncertainty about her ability to race after surgery, she shifted her focus to simply “getting back to running and just finding the love of the sport and the love of running again”. This pure enjoyment kept her inspired. While she’s competitive, she’s learned that the outcome of a race doesn’t define her. “For me, the outcome is not always the prize, it’s how I enjoy the race and how I feel and what I get out of the race,” she explains. Focus on the process and enjoy what you do.
READ MORE: 34 Running Tips Every Beginner Needs To Know
3. Listen To Your Body (Seriously!) And Be Kind To Yourself
After years of being able to push through limits with her mind, a period of severe illness taught Jenna she had to learn patience and listen to her body. She learned to respect its need for rest and proper care. This extends to showing herself grace. While she initially struggled with the concept, she realised being kind meant adjusting expectations, not beating herself up for missed training sessions, and accepting that “we’re all human”.
“I used to override my body with my mind. But I couldn’t anymore. I had to slow down, rest, fuel properly, and not beat myself up for it.”
4. You Don’t Have To Be Fine All the Time
Motivation isn’t about pretending everything is fine. “There were days I felt underground,” Jenna admits. “Not rock bottom – under it.” Jenna learned to let herself sit with difficult emotions like sadness or frustration instead of trying to hide them. “By doing that, I was then able to move on instead of just hiding it,” she says. Acknowledge how you feel, process it, and then move forward. Running itself has always been a way for her to process frustration, sadness, or big decisions.
5. Lean On Your Support System
Jenna credits her husband, daughters, and inner circle of medical professionals and sports psychologists for helping her get through the toughest times. They provided the unwavering support she needed to rest, recover, and believe in herself again. “They held me together… and slowly raised me up to get me back to doing what I love,” she shares about her family. Don’t try to go it alone; rely on your people.
READ MORE: 8 Things That Could Be Stealing Your Joy Right Now
6. Find Purpose Beyond Personal Goals
When she was at her lowest point, sick and unable to train or race, Jenna found immense purpose and healing by starting a children’s running group, Jet Fuel Juniors. Coaching these young athletes, seeing their progress and passion, lifted her spirits and made her feel “good enough”. Finding something that gives you purpose, especially when your primary focus is disrupted, can be a powerful motivator to keep moving forward.
“I want them to fall in love with running. If you love it, you’ll stick with it. That’s more important than pace.”
Jenna’s journey highlights that staying motivated isn’t about perpetual positivity or flawless performance. It’s about showing up with a grateful heart – and loving what your body can do, instead of hating it for what it can’t.
“I’ve met so many versions of myself. But I’m still here. Still running. Still learning. And honestly? That’s more than enough.”
