Runners go through periods when they feel like they need a break — both mentally and physically — from running. It sometimes happens after completion of a big race that you have been working toward for months, like a marathon. It’s tough to stay motivated once you have reached that major goal.
To help avoid reaching that point of burnout from running, try some of these strategies to help yourself fall in love with running all over again:
Don’t Worry About a Schedule
You may be feeling burned out because you’ve been a slave to your training schedule. This is especially true after the months of preparing for a marathon or other big race.
Run simply for fun, without worrying about following a training schedule. Don’t run for time or distance. Just go out for a run and stop whenever your mind or body tell you to.
Take an Off Week
If you run high mileage (more than 30 miles a week), cut back your mileage by at least 50% every fourth week. Take at least two rest days during your off week.
Both your body and mind will appreciate the recovery period. It gives your body a chance to consolidate the effects of training and to be able to make full repairs.
Supplement Your Running with Cross-Training
Participating in activities other than running, such as swimming, biking, strength training or yoga, one to two days a week gives your running muscles a break and can also help revive your mental outlook.
Doing other activities giving you a chance to give your running muscles a break and focus on developing other areas, such as your core, to make you stronger overall and more injury-resistant.
Make Sure to Take Rest Days
Taking regular rest days doesn’t mean you’re slacking off or being lazy; it’s a crucial part of training. Rest days allow your body to repair damaged tissues, rebuild glycogen stores, and strengthen muscles. They also provide an opportunity for mental and emotional recuperation.
You should take at least one day (or more!) off from running each week. During rest days, it’s important to engage in activities that promote recovery. This could include gentle stretching, foam rolling, or even low-impact exercises like swimming or yoga.
Run a Race for Pleasure Not Competition
You don’t have to run your heart out in every race you enter. Sometimes it’s fun to run at an easier pace than your race pace and just enjoy the race without putting any pressure on yourself. It may give you the freedom to run with someone you don’t usually run with, like a spouse or a friend.
There are a lot of choices out there with theme races that encourage costumes, teams, and fun such as holiday runs, Color Runs, neon night runs, and zombie/survivor races. You may not run as fast but it will be a lot of fun.
Try Running Meditations
Running meditations can help you tap into the mental benefits of running, allowing you to stay present and find peace and clarity during your workouts. By focusing on your breathing, your footfalls, and the surrounding nature, you can let go your stress and truly connect with your body and mind. Practicing mindful running can not only enhance your overall running experience but also provide a mental break from the rigors of training.
Change Your Route and Routines
You’re bound to get bored or suffer from running burnout if you keep running the same roads week after week. Switch up your route or even the time of day that you run.
Go for a run before work in the morning, if you usually run in the evening. If you’ve never tried trail running, why not give it a try? By exploring new routes, whether it’s a scenic trail in the woods or a new neighborhood, you can engage different muscles and stimulate your mind.
More Advice to Boost Running Motivation
- 8 Ways to Boost Running Motivation and Push Through Training Slumps
- How to Be a More Resilient Runner
- 9 Tips to Boost Your Running Motivation
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
