We’ve all been there – the alarm goes off, it’s time to run, but the motivation just isn’t there. You know that going for a run is good for your health, but your body feels heavy, your mind resists, and all you want to do is stay curled up in bed or on the couch. So, what do you do when you don’t feel like running?
It’s important to acknowledge that everyone experiences these moments. Even the most dedicated runners hit a wall every now and then. The key is finding a way to push past that feeling and take action. Here are some strategies to help you overcome the resistance and get out there, even when your motivation is lacking.
1. Listen to Your Body – Rest if You Need To
First, let’s get one thing straight: sometimes, your body needs rest. If you’re feeling worn out, mentally exhausted, or physically sore, it’s okay to take a break. Overtraining and pushing through fatigue can lead to injury or burnout.
Listen to your body, and if it’s truly telling you to rest, allow yourself that time. Recovery is just as important as training.
However, if you’re simply dealing with mental resistance and not physical exhaustion, there are ways to break through the barrier.
2. Start with a Short, Easy Run
When you don’t feel like running, the idea of a long, intense workout can feel overwhelming. Instead of aiming for a challenging run, make the goal a short, easy one. Tell yourself you’re just going to run for 10 minutes or aim for a familiar, comfortable route.
More often than not, once you get started, your body will warm up and your mind will shift gears. You may find that the initial resistance melts away, and you end up running much longer than you planned.
3. Change Your Perspective – Focus on the Benefits
When motivation is low, it can be helpful to remind yourself why running is important to you. Focus on the immediate benefits you’ll get from it, such as stress relief, a sense of accomplishment, or the boost of energy that will carry you through the rest of the day.
You don’t have to think about your long-term goals or upcoming races. Just focus on how good you’ll feel afterward and how your body and mind will thank you.
4. Break the Run into Smaller Goals
If the idea of completing a full run feels daunting, break it into smaller goals. For example, set a goal to run to a specific landmark – a tree, a streetlight, or the next corner. Once you hit that goal, set another one.
Before you know it, you’ll have run much farther than you thought possible. This can trick your mind into staying engaged and focused without feeling like you’re taking on too much.
5. Try a Change of Scenery
If you usually run the same route or treadmill routine, the monotony can contribute to the feeling of resistance. Try changing things up – run in a new park, head to a trail, or even explore a different neighborhood.
A new environment can provide fresh stimulation and make the experience more exciting.
6. Use Music or Podcasts to Distract Yourself
Music, podcasts, or audiobooks can provide a mental escape during your run. Create an upbeat playlist or catch up on an interesting podcast episode.
Having an engaging audio experience can help take your mind off the act of running itself, making it easier to get into the flow.
7. Run with a Friend or Join a Group
Sometimes, having a social element can provide the extra push you need. Invite a friend to join you for a run or consider joining a running group.
The camaraderie and accountability can make it easier to push through those days when you don’t feel like running. Plus, a running buddy can make the experience more enjoyable and less of a chore.
8. Embrace the “Just Do It” Mentality
Sometimes, the hardest part is simply getting started. If you’re really struggling to get going, try the “Just Do It” mentality. Commit to just putting on your running shoes and stepping outside, even if you don’t feel motivated.
Often, the act of beginning is enough to push through the resistance. Once you’re out the door, the energy and momentum tend to take over.
9. Set a Reward for Yourself
Incentivizing your run can be a great motivator. Promise yourself a post-run reward for completing your workout – maybe a favorite snack, a warm shower, or watching an episode of your favorite show.
Knowing that something enjoyable awaits you can provide the nudge you need to get moving.
10. Remind Yourself: You Don’t Have to Feel Motivated to Run
Finally, remember that motivation is often fleeting and unreliable. The truth is, you don’t have to feel motivated to go for a run. The key is consistency and habit.
Even on days when you don’t feel like running, showing up and doing it anyway builds mental strength and discipline. Running can become a non-negotiable part of your routine, even if the motivation isn’t always there.
More Running Motivation
- Powerful Running Mantras for Motivation
- How Runners Can Use Positive Self-Talk
- Short Motivational Running Quotes
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. 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.
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