7 Simple Strategies for Beating Runner’s Block
Real Solutions To Help You Find Your Motivation
You know, those days where you know you *should* go for a run, but the couch / bed / computer / fill-in-the-blank is FAR more enticing? We’ve all been there. I’m sure even professional runners have their struggles with motivation from time to time.
Platitudes about achieving your running dreams are nice, but in the moment they do little to actually get your butt off the couch. What DOES work for me are some simple strategies that trick my stubborn little brain into getting moving. Here they are:
1. Just put on your running clothes. Don’t even think about what comes after — just get changed and put ‘em on. Putting on running clothes, it turns out, is quite easy. You got this! Now, once you have them on you can make the call on whether you want to put them to use, or just flop back on the couch. Who wants the guilt of lazing about in running clothes? Not me.
If you’re trying to do a morning run, an effective strategy is to actually wear your running clothes to bed. That means there’s one less step for you to deal with in the morning, and one less reason to hit the snooze button.
2. Give yourself an out sometimes. Yes, you read that correctly. We sometimes make grand running plans that can seem insurmountable when it comes time to start. When I’m about to launch on a 3 hour run, running feels like the last thing in the world I want to do. Once I’m actually running that usually changes — usually I find my stride, get absorbed in my surroundings, and that long run is over before I know it. But some days that’s not the case. Some days the run never becomes easy for whatever reason. That’s okay. On those days, you can give yourself an out. Decide your minimum viable run that proves to yourself that you tried — a mile, a few minutes, whatever. Usually once you’re going, the run isn’t as bad as you expected. If it’s still not working for you once you’ve reached your minimum viable run, then at least you got out there! Kudos for getting off your couch and giving it a try. Just make sure you get out there tomorrow and go for it again.
3. Run to a destination. The day I first realized I could run to the beach and back was a revelation for me. My run was no longer defined by miles or time — it was defined by the cool place I was going to get to see on my run. The destination was a built-in reward for my legs’ effort.
Start getting creative with destinations to make your runs more fun. Run to a friend’s house. Run to the nearest post office (or the post office across town). Run to that new restaurant you drove by the other day. The possibilities are endless.
4. Give yourself little rewards to work towards. Giving yourself something tangible for the good work you’ve done can give you the recognition you need to keep going. That something should be supportive of your healthy habit, rather than destructive (stay away from cookies and potato skins as rewards). Stick with healthy options, like downloading a new workout song, buying new running socks, or getting a massage. You can make the goals very short term (e.g. if I run 5 miles today, I’ll reward myself with a bubble bath), or slightly longer term (e.g. if I run 4 days this week, I’ll get myself a new pair of running shorts). The rewards can be small and simple — just make them something you’ll enjoy. And be honest — if you don’t complete your goal, you don’t get the reward.
5. Find a running buddy. This is by far one of the best motivators out there. If someone else is relying on you to run with them, the stakes for skipping a run are that much higher. There are a few tricky details to figure out — you’ll want to find someone who wants to run the same pace and distance, and you’ll need to sync up schedules. But those details are usually easier than you imagine. I’ve found running buddies among coworkers, friends, and running clubs. You’d be surprised how many people are happy to find someone to run with.
6. Write it down. First, make a plan of your runs for the week, and write it somewhere. The act of writing your plan down makes you commit to it. You should get specific — define your goals in terms of miles, time or destination (see #3) so you know what you’re working toward. Then keep track of your runs in a log or diary so you can see what you’ve done and how you’ve improved. The dual benefit of accountability and tracking progress make writing runs down an effective tactic.
7. Sign up for a race that scares you. Nothing motivates quite like fear. If you have a marathon (or half, 10K, or 5K) on your calendar staring you down, then your training plan is no longer an option. You have to get out and run if you don’t want to die on race day (or at least feel like you’re dying).
The above strategies work for finding motivation on multiple levels. They get you out and running in the moment, but they do more than just that. They can make your runs feel more purposeful and rewarding, creating an intrinsic motivation that’s more self-sustaining. By using one or more of the above, I hope you’ll find that running is less of an obligation and more of a source of joy.
