8 Ways to Not Be a Lazy Runner

Although we’d like to say that our busy schedule or lack of energy is our excuse for not running, sometimes the culprit is just laziness. The worst part about skipping runs is that the more you do it, the harder it is to snap out of it and get back to your running routine.

If you’ve been feeling like a lazy runner, here are some ways to push through it and get back out there to run.

Have “run only” books, podcasts, or shows

I love this sneaky motivation method. I often listen to audiobooks or podcasts on the run, but I only allow myself to listen to my favorites when I’m running. Not only does it make me look forward to my runs, but it helps the time pass so much faster. This strategy also works for watching shows or movies on the treadmill.

Sign up for a race

Having a race on the calendar will help improve your motivation, as well as the quality of your runs. You’ll work a little harder during your hill repeats or speedwork when you feel that pressure of a race coming up. Thinking about setting a new PR may be just the incentive a lazy runner needs to get moving.

If you’re just not in the mood for racing competitively, sign up for a fun theme race or a relay race with friends. You’ll still be motivated to train, but don’t have to worry much about your pace during runs and the race itself.

Update your playlist

No, really, it’s that easy! Some new tunes can get you pumped to go for a run and will help you push yourself harder and longer when you’re out there.

Talk to your running buddies

Think you’re alone in your running laziness? Definitely not. Don’t be scared to reach out to your running friends and ask them for help. Chances are they’ve also struggled. If your paces and schedules match up, make plans to run together so you can push each other to your potential.

If that doesn’t work, you could plan to hold each other accountable by checking in periodically through texts or calls. Even if your friends or family members don’t run, you can still tell them about your running plans. Knowing that someone may be asking you, “How was your run?” can give you the motivation to get up off the couch.
Related: How to Find a Running Group

Redefine your run

Another trick to beat the “running blahs” is to redefine your run. Instead of thinking, “Ugh, I have to run today”, try to turn that around and say, “I’m so lucky that I get to take a break from my crazy work and family life and go for a run today.” Suddenly running no longer feels like a chore.

Think about times when you couldn’t run

We’ve all experienced a period when something — illness, injury, or pregnancy — kept us from running, and we longed for the day when we’d be cleared to run again. Remember how you told yourself, “I’ll never take running for granted again!”? Remind yourself how you felt during that period and what a gift it is to be able to run.

Run in the morning

It’s much easier to blow off your run after you’ve worked all day and just want to collapse and be a lazy lump on the couch. Plan to wake up a little bit earlier and run in the morning so you can avoid giving into laziness later in the day. An added bonus is that you’ll feel more energetic and be more productive during the day.
Also see: Tips for Running in the Morning

Make deals with yourself

If none of those strategies work, try making deals with yourself. Tell yourself you’ll run for 10 minutes and if you really don’t want to keep going, then you can stop. Promise yourself that you’ll run for just one song. Chances are you’ll want to keep running.

Focus on immediate and longer-term rewards, too. Don’t let yourself have that cup of coffee or other treat until you finish your run. Or, celebrate with a pedicure, massage, or other reward after a solid month of regular running.

More Ways to Avoid Being a Lazy Runner

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.