Even the biggest running aficionados deal with bouts of boredom from time to time. It’s important to have several different boredom-busting strategies, since one isn’t guaranteed to work all the time. And while music and watching your favorite show are always great strategies for adding some excitement to a run, these ideas go beyond creating new playlists, listening to audiobooks, running with a group, or binge-watching on the treadmill. Try some of these strategies to prevent boredom when running:
1. Brainstorm ideas.
Running can really help get the creative juices flowing. In the relaxed state of running, it’s easy to clear your mind and really focus on a subject. I like to use my running time to think about ideas and plan. I think about upcoming vacations, new articles to write, meals to cook, emails I need to compose, activities for my kids to do, or gift ideas for relatives or friends.
2. Get distracted.
Try really paying attention to all the sights and sounds you’re passing. This is usually pretty easy to do if you’re running in a race and there are lots of other runners, spectators, and other distractions around.
When running in nature, paying attention to your surroundings can prevent boredom and also make you appreciate being able to run when you realize how lucky you are to be surrounded by natural beauty.
3. Run off some steam.
If I’m stressed or upset about something, running almost always makes me feel better. A running break helps me get away from the situation and think more clearly about it.
Often going for a run gives me the perspective to realize it’s not really something that I want to spend my time being angry or worried about. That angry email I was about to write before my run? It suddenly seems like not such a good idea after I’ve been able to chill out and gain perspective during my run.
4. Focus on the workout and your performance.
Whenever I do a very structured workout, such as an interval workout or hill repeats, the time goes by very quickly. I don’t get bored because I’m always changing and focusing on something different — the time, my pace, the recovery. If you typically do most of your runs at the same, easy pace, try mixing it up with some speed work.
Running workouts to try:
- 4 Marathon Workouts to Run a Faster Race
- 30-Minute Running Workouts to Burn Calories and Bust Boredom
5. Solve problems.
Running gives me uninterrupted, peaceful time to think deeply and productively about something I want to fix, whether it’s a professional or personal issue. With limited distractions, I’m able to really focus on the problem and brainstorm possible solutions.
6. Set a challenge for yourself.
Setting fun challenges for yourself can also spice up your runs. Whether it’s aiming for a new personal best time, conquering a challenging hill, or completing a longer distance than you ever have before, setting goals can give you something to strive for and keep you motivated. Plus, achieving these milestones can boost your confidence and leave you feeling accomplished.
7. Alternate with another cardio machine.
Really bored on the treadmill? Try breaking up your treadmill run by alternating with the bike or elliptical trainer. If you want to do a 40-minute cardio workout, run on the treadmill for 10 minutes and then jump on another machine for 10 minutes, and keep alternating until you’ve reached your total goal time.
If you have a treadmill at home and no other cardio machines, try running up and down the stairs or do jumping jacks for five minutes, in between running segments. Get some more ideas for boredom-busting treadmill workouts.
8. Mix it up with strength-training exercises.
Don’t assume you have to run the entire time when you go for a run. Work some strength-training exercises, such as core or lower body exercises in between intervals of running.
More Ways to Prevent Boredom When Running
- How to Boost Your Mood When Running
- 5 Mental Tricks to Keep You Running
- Mind Games for Runners
- 9 Ways to Keep Running When you Want to Stop
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.
