Ever lacked the motivation to get out of bed on a sunday morning? Have a long, hard day at work and can't get yourself to the gym? Avoiding your New Year's Resolution?

If you answered yes to any of the above questions, or just hate training alone, the simplest solution is to find a training partner.

I found my training partner a little over two years ago when my girlfriend got her dog, a boston terrier named Cyrano. Even when he was just eight weeks old and a little over four pounds, we knew he would be a runner. He'd follow her around all day. He chewed on her running shoes. He always wanted to play. And he was an eater; so he'd have to work off those kibble calories.

His legs are only 9 inches long, but MAN can he move! In fact, the only thing holding him back is the leash connecting him to me. If it weren't the leash, he'd be a couple blocks ahead making his mark on the next set of trees, waiting for me to catch up.

While I already found my perfect training partner, you should consider the following in choosing yours:

1. Good conversation: One of the most important things to look for in a training partner is someone you get along with. Sometimes your workouts and runs will be short, but be prepared for some long 20 milers if you're training for a marathon. If you can't make conversation in a two mile run, just imagine how brutal a two hour run would be. When you can keep an engaging conversation, not only does it help control your breathing, but it keeps your mind off running. So the workouts go by quicker and seem shorter while you catch up on the latest gossip.

2. Similar goals: When you have similar goals, both fitness and running, you will continue to push each other to achieve them. You will want someone that runs a similar training and race pace to ensure you stay in race shape. And if someone slightly faster is willing to train with you, take advantage of that opportunity, as it will only make you a faster and stronger runner. By training with someone, you will not only take ownership in your training and racing, but also that of your partner. Lastly, there's no better feeling than setting PRs or crossing the finish line with friends.

3. Share the responsibilities: We've all been on runs by ourselves. But no matter what PowerSong you're jamming to or how short your run is, running is tough when you do it alone. You set the pace. You choose the route. You make the workout for yourself. And you can easily cut it short. When you train with a partner, you can share the responsibilities to ensure a great workout. Alternate who sets the pace. Switch up your running routes. Race to the next light. You'll get faster without even knowing it.

4. It's just more fun. Sometimes you just have to run by yourself; whether it be to relieve stress, push yourself, or just be out on your own. But running with a partner, a group, or your dog is just more fun.

My training partner, Cyrano, not only gets me out the door after a long day at work or on an early weekend morning, but he's made me a faster runner. We've formed a great relationship and are truly running partners.

I've taught him to keep a consistent pace. He's taught me what a true interval workout is.
I've taught him endurance. He's taught me sprinting.
I've taught him every tree is a new goal. He's taught me every tree is a new stopping and marking point.
I've taught him to start out slow and warm up. He's taught me to finish STRONG.

The bottom line is to find the right training partner. Your fitness and running will not only improve, but will become more fun. So ask your running friend, "Are you free tomorrow?" I know Cyrano always is.

Run Fast, Run Loud, Run Hard, Run Strong. Just Do It!

Join me, Cyrano, and Team Runstrong and let's RUNSTRONG against the world next Saturday, 10.24.09!