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in Runners' Roundup, Running, Running Tips · March 3, 2021

How To Stay Motivated When You Just Don’t Want To Run

It’s been a rough 12 months of canceled races, lockdowns, and severe weather. Many of us are feeling worn down in general. While running can help us to get through some of these challenging times, it can also be difficult to stay motivated when there are so many factors making it less enjoyable. Let’s talk about how to stay motivated when you just don’t want to run.

The past 12 months have been difficult, and while running can help us get through it, it can also be challenging to stay motivated. Here are some ideas for how to stay motivated when you just don't want to run.

How To Stay Motivated When You Just Don’t Want To Run

Lose the all or nothing mindset

Many runners feel like they need to keep up their regular running routine, or it doesn’t “count”. Do you ever miss a couple of runs and feel like the week was a failure? Try to shift your mindset to just doing what you can, when you can. One run a week is better than none. Running one mile is better than no miles.

Set small goals

Without races it is hard to stay motivated to run regularly. It’s hard to know when we will be back to racing, but it’s important to have something to work towards. Try setting small, short term goals that you can work on now.

Think about your long-term plan

That being said, you also want to keep in mind that one day, races will be back and life will be back to (at least somewhat) normal. What do you eventually want to accomplish? Try to keep that in mind even when running is challenging.

Change things up

If you are not feeling motivated, it might be a good time to do something different. Instead of always running long distances, maybe focus on speed and shorter distances. Or try some cross-training or online fitness classes.

spinning

Focus on the positives

If we are constantly thinking about all the negative things happening right now, it just makes us feed bad in general. Our brain has a negativity bias, which means our brains our hardwired to remember negative experiences and forget positive ones. “The brain is like velcro for negative experiences but teflon for positive ones.”

Take a planned break

If you have been struggling with motivation for awhile, it might be a good idea to take a break. I recommend taking a planned break, which will help you to feel like you are in control of the situation. If you skip a bunch of runs, you may feel bad about it. But if you intentionally take a week or two off, you will know you are doing something that will help you long term and there will also be a planned day to return to running.

Get inspired

Read some books, check out some running blogs, follow some inspirational runners on Instagram…sometimes just hearing other people’s stories and knowing you’re not alone can give you a burst of inspiration.

sunrise

You may also like: 25 Simple Running Motivational Tips to Get You Moving

Follow a plan

Even if you’re not training for a race, come up with a plan. Sign up for a virtual race or pick a date for a timed trial. If you picked a goal to work towards, having a plan to achieve your goal can help you stay motivated.

Get support

Find some other runners to connect with, even if it’s virtually. Or consider working with a running coach who can help you come up with a plan and provide you with support and encouragement.

blogging community

Take it one day at a time

It’s been a tough year, so don’t be hard on yourself. Try to take things one day at a time and choose what will make you feel your best, physically and mentally, each day.

Training for a virtual race? Check out my Virtual Race Resource Guide!

You may also like:
How Can You Maintain Motivation for the Long Run?
Tips for Overcoming a Running Slump
8 Reasons To Take a Break From Running

Have you been more or less motivated to keep running this year?
What do you do when you start to lose motivation?
What has been the hardest part of running this year for you?

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Reader Interactions

Comments

  1. Catrina says

    March 3, 2021 at 3:01 am

    I love the idea of following a plan, Lisa.
    Like you, I trained for and did a 5k time trial. It was so much fun and it kept me focused and busy.
    I’m going to start working on a 10k after the ultra.

    Congrats on your 5k, by the way!!! Awesome job.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:42 am

      The 10k is a great goal! I did a virtual 10k last fall but didn’t do as well as I would have liked. Maybe I should try again this spring!

  2. Marcia says

    March 3, 2021 at 6:54 am

    It really is all about perspective. I’ve coached people who’ve done amazing things during the pandemic and others who’ve struggled so much. When my motivation wanes, I fall back on discipline and allow myself flexibility. Something is always better than nothing.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:43 am

      Totally! I feel like I’ve had such a good year of running, and part of that might have been because there has been no pressure. But I know other people do much better having races to work towards!

  3. Kimberly Hatting says

    March 3, 2021 at 7:57 am

    I believe it’s all about attitude. I’d have to agree that our brains are hard-wired to see the negative, and it really is easier to just see the bad and accept it. Myself, I desperately try to always see the positive, because I know it’s always there…and sometimes it’s a challenge to find it. I think it’s wise to acknowledge the bad, but it’s unhealthy to dwell on it.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:44 am

      You are always so great at focusing on the positive! I agree that the bad stuff needs to be acknowledged, but focusing on it too much will most likely just make us feel worse.

  4. Deborah Brooks says

    March 3, 2021 at 8:04 am

    I felt like that at the beginning of lockdown when I abruptly lost all of my running group runs. I have noticed, for me, I am more motivated to run when running feels good. Usually, when I start to dread a run, it’s time for a planned break. I don’t want to dislike running and I like to keep my workouts fun

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:46 am

      It’s so good to be aware of how you are feeling about running and to back off when you need a break! That will likely help you avoid burnout or other issues like injuries.

  5. Darlene S Cardillo says

    March 3, 2021 at 9:07 am

    Yes it’s been a long year and it’s still not over.

    Friends are the biggest motivator. You can run with others and still be safe – wear a buff and stay apart.

    I don’t wear a watch – less stress and yes, the runs still count. I post the mileage on the blog and count them toward a yearly goal.

    But I don’t keep track each week. Some weeks you don’t feel it. Others the weather sucks.

    Races are my biggest motivator so that has been different.

    But they will be back and are starting to be back…just with lots of restrictions to keep runners safe.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:47 am

      You are right about running with friends! I have always been a solo runner but some people really love that! And its nice to know that races are slowly starting to come back. Its still a little hard to plan with so many unknowns.

  6. Chocolaterunsjudy says

    March 3, 2021 at 9:32 am

    I love baby steps and having a positive mindset. As my brother once said, it takes as much energy to smile as it does to frown. 🙂

    I do find motivation in the Winter hard. I hate the gray! I hate the cold! Oops, so much for the positivity, LOL! That’s why it’s normally my off season.

    Even though there are some live races now, for me, personally, I am just not really enticed by all the race restrictions. Glad they’re there for the people who need it.

    The hardest part of running this year (and last, probably, too) has just been feeling more tired than normal.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:48 am

      I like that saying about smiling! I don’t think I’m ready to sign up for any races either. I’m still not 100% confident about being in a race environment, even with restrictions. And I feel like unfortunately some races are still going to end up being canceled, postponed, or go virtual.

  7. Lauren - Running for Wellness says

    March 3, 2021 at 10:14 am

    Love these tips. I think switching it up sometimes helps me to stay motivated. It helps to keep things fresh and interesting! Also, being part of a running community is really helpful!

    • Lisa @ Mile By Mile says

      March 3, 2021 at 10:49 am

      Sometimes a little change can go a long way, especially if your runs just aren’t feeling great!

  8. Jenny says

    March 3, 2021 at 10:52 am

    I’m unusual in that I never struggle with motivation (for running that is- not in other parts of my life!!) I think it’s because I’ve been injured so many times, every single day I’m able to run is like a gift from the universe. My husband does struggle sometimes, and one things he’s found helpful is your first point. Even if he doesn’t feel like running he’ll go out and just do a mile. That mindset shift really made a difference for him.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 11:09 am

      Even if I’m not feeling motivated I usually get out an run anyway, probably because at this point its just a habit. My husband struggles alot more too. I should try to get him to do the 1 mile thing!

  9. Laura says

    March 3, 2021 at 2:25 pm

    The all-or-nothing mindset is a dangerous one! So often do I see it in runners….and sometimes catch it slipping into my thinking. For me, my motivation often ebbs and flows with the seasons, so I capitalize on that and typically do less mileage and intensity in winter (while still consistently running) and more in spring, summer, and fall.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 3:40 pm

      That makes sense to plan your training around your level of motivation! I’ve start doing that too, especially without any races to train for. I intentionally took time off or cut back at the end of the summer when it was really hot, and in December when the weather wasn’t great and I had just finished running high (for me) mileage.

  10. Jenn says

    March 3, 2021 at 2:26 pm

    Honestly, I’m a fake it til you make it kind of person. There are times when I don’t want to get out of bed, don’t want to cook dinner, and don’t want to participate in the day, but I have to, so I do. Running works the same for me. There are times when it’s fulfilling, and times when it’s not, so I ride the wave, and just get it done.

    • Lisa @ Mile By Mile says

      March 3, 2021 at 3:41 pm

      It’s good that you know what works for you and can just go with that! I’m so used to running and working out, that alot of times I just do it out of routine, even if I’m not really feeling it.

  11. Beckett @ Birchwood Pie says

    March 3, 2021 at 9:11 pm

    My go to motivational question is “will I feel better if I run or if I spent an hour sitting on the couch?” Usually the answer is run, and if it’s “sit on the couch” I know there’s a reason so I don’t sweat it. I will say that lately I’ve been missing real races and it’s got me kind of sad.

    • Lisa @ Mile By Mile says

      March 4, 2021 at 3:57 am

      That’s a great question to ask yourself! Now that it’s starting to warm up it feels weird to not having any race plans. Even the races that do happen will probably feel really weird!

  12. Debbie says

    March 3, 2021 at 9:37 pm

    I usually feel pretty motivated but if I’m just not feeling it I allow myself to run slower or shorter that the original plan. I feel successful because at least I got a run.

    (I couldn’t help but think that thank good that childbirth is the exception to the rule of negativity bias. Otherwise, no one would have a second baby! 🙂 )

    • Lisa @ Mile By Mile says

      March 4, 2021 at 3:58 am

      Haha so true! In the moment it may be a different story, but at least later on most people can forget the bad parts! I guess the same goes for running a marathon.

  13. San says

    March 5, 2021 at 7:43 pm

    I did pretty good during the summer month, but without access to a treadmill, my winter running definitely took a hit… but you’re right, there’s nothing wrong with doing something different for a while to switch things up!

    • Lisa @ Mile By Mile says

      March 5, 2021 at 8:30 pm

      Totally! And hopefully as the weather starts to improve motivation will be easier to find!

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It’s always worth it to get out there on a cold It’s always worth it to get out there on a cold Sunday morning when you get to see the sunrise. (Even if you were woken up 5 times the night before, but let’s not talk about that) 8 miles for my longest postpartum run! Are you getting out for a run this morning?
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Not sure if it was the colder weather, the shoes, Not sure if it was the colder weather, the shoes, or the extra carbs but I ran 4 miles at a much faster than usual pace. Which was good because I got out 2 hours later than planned and needed to cut my run short to get back to the chaos of my house. At least I got to run in the daylight! (But I forgot my sunglasses because when I was originally dressed to go I had my headlamp and reflective vest on). Now, it’s time for more coffee!
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And let’s not forget about carrying around that And let’s not forget about carrying around that infant car seat 😮‍💨 There are so many benefits to strength training that go beyond running. Right now lifting is more important than ever for me to help build back postpartum and to support my lifestyle of constantly nursing and carrying around a baby and all the stuff that kids require every day. What’s your main reason for strength training? #runnerswholift #runstrong #postpartumfitness #runhappyteam
Happy Thanksgiving! 🦃🍁🍽 I’ve been SORE Happy Thanksgiving! 🦃🍁🍽 I’ve been SORE this week due to heavier lifting and trying some new things at PT. But I was thankful to get in 5 easy miles this morning even though the wind made it feel pretty chilly out there! Are you turkey trotting today?
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