Hate running? Don’t worry, you’re not alone. Most runners have had those moments when they’ve really disliked running and their running mojo was really starting to fade.
If you want to run, but are having trouble finding a sweet spot for the sport, check out these tips on how to love running more. While you may not enjoy it at first, stick with running and you’ll discover many runner’s highs and finish lines in your future.
Discover what you don’t like about running.
Some people automatically say that they dislike running, without giving much thought to exactly what they don’t like about it. Does it feel too hard? Do you get bored? Do you feel self-conscious when you’re running? Consider the reasons why you may have hated running in the past and start planning steps to take that will address those issues.
Dress like a runner.
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!” You’ll feel more motivated to run and less out of place when you’re outside running or on the treadmill. You can find inexpensive but quality running gear at stores such as Old Navy or TJ Maxx. Getting a few key pieces that make you feel sporty and confident can make all the difference.
Run slowly.
One of the most common reasons why beginner runners dislike running or give up on the sport is because they’re running too fast and it feels really uncomfortable.
When you’re first getting started with running, you really should be running at an easy, conversational pace, which means that you can talk in complete sentences while running. If you’re gasping for air, you’re going too fast.
Starting out slow, and taking some walk breaks, ensures that it won’t turn into a miserable experience and will also help you prevent overtraining and overuse injuries. You’ll start to build up running stamina and gradually increase your running distance (and enjoyment of running!) with confidence.
Also see: When Does Running Get Easier?
Mix it up.
Even veteran runners admit to suffering from bouts of boredom, especially when running on the treadmill. But they use strategies to prevent the boredom from getting to them. From listening to music, audiobooks or podcasts, to doing fun interval workouts, to exploring new running routes, there are so many ways to break up the monotony.
If you’re always running on the treadmill or doing the same route all the time, try shaking things up by doing some speedwork or doing some strengthening exercises in the middle of your run. Or try a fun race that’s different from a regular 5K, such as a relay race or a mud run. And try some of these ways to love treadmill running more.
Breathe properly.
Some new runners give up on running because they can’t get into a rhythm, don’t feel relaxed, and get out of breath. And if your breathing is too shallow, you may get an annoying side stitch.
When running, you should breathe in through your mouth and nose, and out through your mouth. Focus on taking deep belly breaths. You should feel your abdomen expanding, rather than your upper chest. If your breathing is too shallow or feels out of control, slow down or take a walk break.
Strength train.
So many people who have told me that toning their muscles has increased their enjoyment of running. Developing better core and leg strength has made running easier for them.
Many running injuries, especially knee and hip-related problems, develop because of muscle weaknesses or imbalances, so doing regular strength training can help make you more injury-resistant.
Play games.
Sometimes you need to keep your mind busy so it doesn’t get bored and tell your body to quit. You can play a simple game in which you pick a landmark, like the next stop sign, and focus on getting to it. Then, pick another mini-goal and focus on reaching that.
When I’m running in Central Park with lots of other runners, I like to play counting games where I choose something specific that runners would be wearing, like a black hat. Then I count how many runners I see wearing it. If you do a lot of running on the roads, you can also do this with cars of a certain model or color.
Try some of these mind games to make your runs more interesting. If you have kids, or just enjoy playing kids’ games, try some of these running games for kids.
Run in the morning.
If you’re somewhat of a morning person, give running in the a.m. a try. The peacefulness of the early hours may make you appreciate and enjoy running more. You may also find that you really like the feeling of accomplishment so early in the day. Check out these tips on how to become a morning runner.
Run with others.
Running with a group or even just one other person is one of the most effective ways to stay motivated to keep running. You’ll focus more on the enjoyment you get from the social interaction, and hopefully forget that you’re not in love with running.
Talking to other runners may help you discover positive aspects about running that will motivate you to continue. Many runners find that being a part of a running community also helps them feel more connected to the sport.
Get tips on how to find a running group in your area.
Celebrate progress!
Rewards for your running progress will most likely improve your motivation and help you embrace running more. Plan to get an iced coffee (or other treat that you love) after a long run. Get yourself some new running gear after you’ve reached a major goal, or treat yourself to a massage.
More Advice on How to Love Running
- 5 Mental Tricks to Keep You Running
- 6 Ways to Be a More Social Runner
- 10 Ways to Get Your Running Mojo Back
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, and a weight management specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
