What If I Hate Running?

Do you hate running? Don’t worry, you’re not alone. Most runners – if not all – have had those moments when they’ve really questioned why they started with the sport and wondered if they should stick with it.

But just because you’re not the biggest fan of running doesn’t mean you should miss out on all of its fabulous benefits. If you hate running but want to pursue it, follow these tips on how to boost your tolerance (maybe even love!) for running.

Figure Out What You Don’t Like

Some people automatically say that they hate running, but may not think about WHY. Do you get bored? Do your legs get tired? Do you get out of breath easily? Consider the reasons why you may not have liked running in the past and start planning steps to take that will fix those issues.

Banish Boredom

Even long-time runners admit to getting bored while running, especially on the treadmill. But there are so many ways you can mix things up during runs! From listening to music or audiobooks, to doing fun interval workouts, to exploring new running routes, there are so many ways to break up the monotony.

Breathe Properly

Some new runners give up on running because they feel like they’re always out of breath. If your breathing is too shallow, you’re not going to feel relaxed, and you may get an annoying side stitch.

To get the maximum amount of oxygen, 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 you feel like your breathing is getting too shallow or feels out of control, slow down or take a walk break.

Build Time and Distance Slowly

Don’t try to do too much too soon. You’ll get discouraged and probably continue to dislike running. Try using the run/walk technique, where you run for a short segment and then take a walk break. As you continue with a run/walk program, try to extend the amount of time you’re running and reduce your walking time.

When you’re running, you should be able to breathe very easily and carry on a conversation. Don’t worry about your pace per mile – if you can pass the “talk test” and speak in complete sentences without gasping for air, then you’re moving at the right speed.

Starting out with this type of easy running will help prevent overtraining and overuse injuries. You can focus on increasing your speed once you’ve built up your endurance, strength, confidence, and – hopefully — enjoyment of running.

Strength-Train

It’s amazing how many people I’ve talked to who have said building more muscle has increased their enjoyment of running. After working on developing better core and leg strength, they say that running feels easier.

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. Try some of these exercises that make running easier.

Run With Others

Running with a group or one buddy is one of the best ways to stay motivated to keep running. You’ll focus more on the enjoyment you get from the social interaction, and hopefully forget that running isn’t your favorite thing.

Have Some Fun

Sure, some people are serious about running, but others do it just for fun. From night races to mud runs, there are lots of ways to run and enjoy yourself. Make running a social thing by going for a post-run brunch or drink with friends, or doing a theme race with co-workers.

Use Humor

Humor may help get you motivated to keep going. Whether you dislike running ALL the time, or just occasionally find yourself hating it, you may be able to relate to (or at least laugh at) funny quotes and T-shirts for those who hate running. I have some running friends who also like to express their distaste for running with funny T-shirts that say things such as, “I Only Run for Donuts” or “Sloth Running Team. Let’s nap instead.”

Having a sense of humor about your feelings for running may actually help you warm up to the sport more, as you bond with other runners who admit to having the same thoughts.

Celebrate Your Progress

Regular rewards for your running progress will most likely improve your motivation and help you embrace running more. Get yourself some new running gear after you’ve reached a major goal, or celebrate with a massage. Try some of these ideas to celebrate your running achievements.

More Ways to Love Running

Running coach, marathon 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.