How to Beat Running Excuses and Boost Motivation

Sometimes we have the best intentions to run, but something gets in the way. Often it’s our busy schedules or the weather that’s the culprit; while other times it’s just that we can’t muster the motivation to get out there. Here are 7 of the most common running excuses – and how you can make sure you don’t give into them.

1. “I’m Just Not Motivated to Run.”

Many runners go through days, weeks or even months when they’re just not feeling motivated to run, or do any form of exercise. Being prepared for these periods can help you push through them.

One of the best ways to stay motivated is to sign up for a race. Having a deadline on the calendar will help you stick to a regular running routine. Use a training schedule to stay on track with your goals and avoid injury. Crossing off each workout after you complete it will give you a feeling of accomplishment and a confidence boost.

If that’s not enough for you, get a friend to sign up for the race with you, so you can keep each other motivated to stick to the schedule.

Giving yourself small rewards for running can help also keep you motivated. Tell yourself that you’ll get that much-needed pedicure or massage at the end of the week if you stick to your running schedule. Or tell yourself that you can’t watch your favorite show on Netflix until you get your miles in.

Another smart way to get inspired to keep running is to find a running group. When you know other people are counting on you to be at a workout, you’re more likely to show up. And the social interaction and competition that comes with group training also help boost your motivation.

2. “I Don’t Have Time to Run.”

Like lack of motivation, not having enough time is one of the most popular excuses for skipping runs. Try your best to establish a morning running habit, as people who run (or do other exercise) in the morning are much more consistent over time.

Look for opportunities to squeeze in your workouts and find more time for running. Instead of watching TV for 30 minutes, put on your running shoes and get moving. Or, divide your run up between the morning and evening — your body still gets the same benefits.

See if there’s a way you can combine your run with something else you need to do. If I’m really busy, I’ll take my dog for a short run. I have to take him out anyway, so I might as well get some running in. It’s not a high-quality run, but at least it keeps my running habit going.

Get more tips for fitting runs in a busy schedule.

3. “I Get Bored Easily.”

It’s easy to get stuck in a running rut. We get comfortable running the same routes or it’s easier to just jump on the treadmill.

Shake some life into your running routine by mapping out some new routes using apps such as MapMyRun. Hit a local trail if you typically run on roads or the treadmill.

If you get bored no matter where you run, listen to music, audiobooks or podcasts to keep you entertained. I’m always amazed at how quickly my runs fly by when I’m deeply engrossed in a podcast or audiobook.

If you always run the same distance at the same pace, try to mix things up with some fun workouts:

30-minute Treadmill Workouts to Bust Boredom and Burn Calories

Boredom-Busting Treadmill Workouts

4. “Ouch! It Hurts!”

All of us have areas that bother us from time to time and may feel sore when we first start out running. Don’t let a little discomfort prevent you from getting out there. If you don’t have any inflammation, impaired running gait, or real pain, it’s usually OK to run.

Often what happens is any initial discomfort goes away once you’re warmed up and the endorphins start kicking in. If you’re feeling fatigued or sore right from the start of your run, try slowing your pace or taking some walking breaks.

Of course, check with your health care professional if have any injury warning signs or you’re concerned about a specific pain that’s keeping you from running. A doctor or physical therapist can help diagnose and remedy a recurring issues.

5. “It’s Too Cold (or Hot) Outside.”

I always tell runners that I coach, “There no such thing as bad weather — just bad clothes.” In other words, if you’re dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run — and actually enjoy it. Get tips and precautions to take for running in the cold, heat, and rain.

Of course, there are always situations where extreme conditions (brutally hot and humid, or snow, sub-zero temperatures ) make it unsafe to run outdoors. In those cases, make sure you have a bad weather back-up plan.

6. “I’m Busy With My Kids”

As a mother, I know how tough it can be to fit in a run when you’re busy caring for your family. But it’s important for you — and your kids — that you get a chance to do something you enjoy that makes you feel good. Try to make running more of a priority in your life and be a little selfish.

If you have young kids, get a jogging stroller and take your kids along on your runs. Schedule your runs and get your spouse on board so you get help with some of the child-care responsibilities.

And get creative and take advantage of opportunities to run. For example, if you’re watching your kid’s soccer game, run some laps around the field before or even during the game. Join a gym with child care so you can get in some treadmill runs while your kids are having fun playing.

7. “I Feel Too Self-Conscious When I’m Running”

Most people respect and admire anyone who’s running or doing other forms of exercise to stay healthy. You should feel proud that you’re taking steps to improve your health. So try not to worry that everyone is judging you when they see you out running.

If you don’t feel like a runner quite yet or you feel self-conscious when you’re out running, then just “Fake it until you make it!” Get a few key pieces of inexpensive running clothes that will make you feel more sporty and confident when you’re out there.

8. “I Don’t Have Anyone to Run With!”

If you’re one of those people who like to have an exercise partner for motivation, seek out some running buddies. reach out to friends, family, or coworkers who may have an interest in running or ask at your local running store for recommendations. Another great way to connect with fellow runners is through online platforms or social media groups dedicated to running in your area.