8 Ways to Start Running Again When You’re Just Not Feelin’ It

iStock 000003591896XSmallWhen you’re on fire, you know it.

Running is all you can think about. Your workouts are hard, but they’re the best part of your day.

After each one, you feel unstoppable, and you can’t wait until tomorrow, so you can do it all again.

But when running is hard, it’s really hard. It feels forced, and you know deep down that even if it looks like you’re running, you’re really just going through the motions.

And though you give yourself a pat on the back after you get out there and grind out a workout, you can’t help but remember all the times when you didn’t need to play cheerleader — when you ran because running was all you wanted to do.

8 Ways to Break Out of the Funk

Since my last 50-miler in September 2010, I’ve been in a rut like this.

A few months on, a few months off, never really feeling that drive and passion that I did before when I was training to qualify for Boston and to run ultra distances for the first time. I’ve managed to run a few marathons and a 50K during this time, but the spark you feel when everything’s clicking just hasn’t been there.

Until recently, that is. I can’t say I’m fully back yet — running is still something I have to make time for, instead of it being the one thing that everything else takes a back seat to. But for the first time, I’m close enough to being back to my old form that I feel comfortable writing about how to get there.

If you’re having trouble getting yourself to run, no matter if it’s because of the winter weather or it’s inside your head, I know the feeling. Here’s what I did to finally get out of it; I hope you find it useful.

1. Have a goal that’s bigger than any one race.

There’s something to be said for living in the moment — savoring the joy of achieving one goal before you look ahead to the next.

But so many times now, I’ve made the mistake of finishing a race and then finding myself goal-less when it comes to running. This mistake never fails to result in a period of prolonged laziness.

I’m not saying that as soon as you cross the finish line of your half marathon, you need to start training for the next. What I suggest, instead, is that you have a bigger, longer-term goal to do the work of keeping you motivated.

So maybe your long term goal is to run a marathon. When you finish your half, go ahead and celebrate it with a massive champagne battle in a locker room covered in plastic wrap … but because you know your half was just a stepping stone to the bigger goal of a full, you won’t be tempted to take three weeks off.

Which easily becomes three months. Trust me, I’ve done it.

2. Run less.

It’s pretty cool that as you get stronger at running, you can run distances that used to seem crazy.

There was a period where I was running enough that the 7-mile trail near my house became my everyday run. It took around an hour, it was easy and peaceful, and I enjoyed it. And best of all, I was running 7 miles a day — I thought that was pretty badass!

But when my motivation fell, those 7 miles became my downfall. When I thought, “I really should run today,” what I would picture was that hilly, lonely, 7-mile run. Anything less seemed like a copout, and hardly worth it.

You know what got me out of the funk? When I allowed myself to just run for 20 minutes.

It’s so easy to get outside for 20 minutes. Instead of the long, slow hour, you find the urge to work in a few speed intervals, or a couple hard hills, because hey, you’ll be done in 20 minutes!

And by the time you’re out there for 20 minutes, you’re just hitting your stride. There aren’t a lot of times when I’d call running “fun,” but the end of a 20-minute run is most definitely one of them. You can either come in then, excited to do it again tomorrow, or ride the wave and stay out longer.

3. Track it.

I wrote a post a few weeks ago about the importance of tracking your results. Running is no exception — tracking helps reinforce the habit, especially when you’re trying to get back into it.

An interesting method of tracking I learned in a Zen Habits mini-course I’m taking is that of simply marking down a “1″ when you run, and a “0″ when you don’t. It’s a lot less intimidating to put together a string of 1′s than it is to have to write down every detail of every workout, especially when I’d be writing down paces that I would have scoffed at when I was in peak shape a few years ago.

Meticulous tracking has its place, sure, but if writing down “1 mile warmup, 8 X 400m at 1:30, 1 mile cooldown” isn’t doing it for you right now, try 1′s and 0′s.

4. Do something else.

If you’re not feeling the motivation to run, that doesn’t mean you have to let yourself get out of shape. I used my lack of excitement about running to do a weight-gaining experiment, and really enjoyed getting back into the gym again. I even took a few Parkour lessons.

And, as you can probably imagine, once you start seeing results in another area, it makes you want to run again. Instead of feeling totally lazy and weak, you get a lot of those same feelings running gives you. And that, of course, makes you feel like running again.

5. Change something about your running.

Running gets stale when it’s always the same. Much more than the physical difficulty of running, I think the fear of boredom is what made it so hard for me to get out the door.

So what can you change? Start with your route. Then your playlist. Your workouts. Your shoes.

Gee, I could list about 63 things you could try…

6. Train with a friend.

You always hear that it’s great to work out with a partner. They’ll keep you accountable, so the advice goes.

If you’re an introvert like I am, you’ve probably brushed it off and said to yourself, “That’s not for me; I motivate myself just fine, thanks.”

But if your running has stalled, like mine did, I suggest you make an exception. A large part of why I’m back to loving running is that I started running with a friend, and we’ve done a long run almost every weekend throughout the fall and winter.

On weeks when I didn’t do an ounce of running besides that, the 10 or 15 miles on the weekend kept me from getting so out of running shape that starting again became overwhelming.

7. Change what running means to you.

When running came easy to you, it was because it meant something important.

Maybe that was a huge goal of losing weight, and now you’ve lost it. Or maybe it was running a certain distance, and now you’ve done it.

If it isn’t going so well now, look at what running means to you. If it still means weight loss, and weight loss doesn’t motivate you anymore, you need to find another reason to run.

Instead of the old motivator, make it about breaking 20 minutes in a 5K. Or being able to run an ultra. Or being in shape to keep up with your kids.

Or make it about something that has nothing to do with fitness — make running your uninterrupted time each day to meditate, or to brainstorm, or to spend 15 minutes thinking of everything in your life that you’re grateful for.

When you see in it in a new light, it’s amazing how completely different you feel, even during the run itself.

8. Give yourself a (real) break.

I have some news that will come as a shock to many people. It is blasphemous, and definitely NSFW. If you have small children, you might want to ask them to leave the room. Ready?

It’s okay not to run.

Running means a lot to you, and it’s a big part of who you are. But that doesn’t mean you can’t take a month off and still be you.

But here’s the catch — you can’t look back over the past few months and say, “I sucked at running this winter; I hardly did it at all. Therefore, I took a break, and now I’m ready to start again.”

Nope. If you really are in a rut, your break needs to be deliberate, and if the whole time you’re thinking that you should be running, then the break doesn’t count. When you take a break, it’s for your mind, not just your body.

So take a real break, for a week or a month, and come back to running with a fresh perspective. Just make sure you schedule the end of your break in advance, though; that Xbox can be awfully seductive. (Kids these days still “do the Xbox machine,” right?)

Small steps

The more I learn about what it takes to make habits last (a recent interest of mine), the more I realize it’s about starting small, more than anything else.

Do the tiniest act possible — even 5 minutes — to get started, and be satisfied to simply repeat that act over and over until you feel like doing more. Each time you do it, you’ll be grooving the habit deeper — and when you restrain yourself from doing too much too fast, you actually increase your desire to do it again.

The weather’s warming up, so soon that excuse to avoid running will be out the window. Do what you need to do to get back to your old self now, and come spring you’ll be happy that, one day at the end of February, you decided to get outside and just run for 5, 10, or 20 minutes.

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Comments

  1. i love this! and needed this so much right now. running has become less enjoyable so this week i have allowed myself to run just 3 miles at a time. like you i needed to break from my mileage heavy weeks and go back to basics. thank you for reassuring me this is okay :)

  2. Great post. I got really busy and stressed and out of shape in 2011 because of multiple school/work obligations, wedding planning, etc. –> which led to weight gain –> which made me less fit –> which made running feel terrible! But I slogged away as slowly and shortly as I needed to and, finally, after months it feels good to run again. Not every day–some days it plain sucks. And I’m not as fast or fit as I was a year ago. But it’s DEFINITELY getting better.

    I think you’re right about lowering expectations and being forgiving to yourself. Do what you can and trust in the truth that slow, hard work will gradually pay dividends.

    • It’s so hard for me (and you too, I imagine) to understand that the path to making really big changes and getting back your old fitness is not with massive jumps but tiny steps to build momentum… still struggling with the idea. But the more I learn about change, that’s what it’s all about!

  3. needed this bad! Thanks!

  4. Wow, great minds think alike. I wrote the same kind of post today, more focused on maintaining motivation in the middle of the training cycle. But the recommendations are scarily similar.

    • You know, now that you mention it, I remember seeing a tweet from Jason Fitzgerald about your post… maybe that had a subconscious impact on my choice of topic? Looking forward to checking out your post to see the similarities.

  5. Amber Elizabeth says:

    Similar to #2 Run Less, sometimes it helps to get your clothes and shoes on and just go for a walk. It may end up as a run, it may not, but at the end you’ll be glad you got out of the house and off the couch. Don’t worry, netflix will wait for you.

    • Good tip, Amber. I’m sure going for a walk is even less intimidating than a 5-minute run. But it definitely gives you a lot of those same feelings of fulfillment and satisfaction (and sometimes more so).

  6. I needed this badly, too. Thanks, Matt. I’ve been taking a break to focus on yoga and now that I’m starting to see results there, I think it’s time to start putting running back into the mix.

    20 minutes it is!

  7. Thank you so much for posting this, you have no idea how much I AM IN THAT FUNK RIGHT NOW. I finished my first 10k in the frigid MN cold, and I sort of shut down. I didn’t have another goal set until March (a 7k) and then June (my first half).
    I’ve been in a slump for 3 to four weeks now, and I went from 15 miles a week to 4. Pretty pathetic.
    Today I realized I only have 100 days until my half, and it kind of woke me up.
    So this posting came just in time, thanks for that!

    • Sure thing, Hope! But if you just needed a break from running then, no amount of mileage is “pathetic”! You’ll be good for your half since you were running 15 miles a week recently. Just get started soon!

  8. Matt, you couldn’t have written this post at a better time. These past two months have been trying times. I love running, but I feel like there’s a rift between how it made me feel when I started on this adventure two years ago and how I feel about it now. In fact, I can’t remember experiencing as blissful a whirlwind of emotions as when I ran my first 50K last April. I’ve ran several since, but it hasn’t been the same. I’m hoping my first 50 miler in 6 weeks will rekindle that passion I once had for running. We shall see. Nevertheless, thanks for sharing your perspective.

    • It’s a hard thing to figure out. The jump from 50K to 50 miles might do it for you; the few weeks after my first 50K is probably the proudest I felt of what I had become as a runner. I took about a month off after that, and in hindsight I wish I would have started running again after a week or so. So think, in advance, about how you’ll feel after the 50 and what (if anything) you want to go for next. Good luck!

  9. I was goal-less in January and it really impacted my mental state going into runs, I actually regressed progress wise. Luckily I found out about a half marathon and that helped me get right back on track and I am loving every minute of it!
    I’ll make sure I bookmark this for the next time I find myself in a rut.

  10. Something I did with my race schedule this year was to purposefully mix it up. Starting with an ultra, to a half, pacing at an ultra, another half, an ultra, a break, a 5k, a 10k and so on. Back and forth between trails and road, long and short. I might also add to your list volunteering at a race. Especially a marathon or ultra. Nothing like seeing the joy others have for running to get amped. It’s contagious. Or being able to cheer the back of the packers on to a monumental goal. That’s pretty cool.

  11. Perfect! Thanks for posting :0)

  12. Great sharing Matt! Been going thru the same the last 2 months… and the smaller blocks really help in bringing back the fun. I also get a boost out of running with those who are newly initiated to the joys of running and sharing with them my experiences….. it brings me back to the time when I was starting out and a mentor came into the picture.

    • Actually Paul, that might be a big part of why running with my friend has been effective. He’s relatively new at running, and most of the training we did was in preparation for his first ultra, so that did add to it considerably, now that I think about it. Great point!

  13. Hey Matt. I felt the need for a mental and physical break at the end of last year. I defined my start date as the first weekend in Feb rain or shine. I found myself chomping at the bit as the day came closer. I was so excited to run that day. Even though I sucked wind a bit it was magic again. I was able to fully detach and never felt guilty over my break. Snowboarding helped with that for sure. I’ve got several goal races this year culminating in my first Ultra in September. Soooo excited.
    Glad you are pumped again and looking forward to more ruining posts.

    • Interesting, Jason. I just recently learned (from Leo Babauta of Zen Habits) that when you’re inspired to make a change, one idea is to purposely NOT start immediately. Instead, you set a date a week or so in advance, so that the anticipation builds and as you said, you’re chomping at the bit to get started.

      I’ve never tried it but I definitely will now!

  14. What motivated me was coaching the Track Club in my City last year for their Cross Country season. I was getting into a rut- I mean you get to a point where it takes a TON of effort just to shave a few seconds off of a time, and you wonder if it’s really worth it. Well, that was me. But, coaching kids really helped me see why I loved running and I wanted to inspire them to love it too (so many kids don’t- running is other sports’ punishments, etc).

    With coaching, I ran with the kids, so I got a little workout in, but the kids are 6-11, so we only ran maybe 2 miles total at practice- and that was fine!

    Funny thing was, when I stopped worrying over so many training details and had little people who inspired me, I PRed in the 10K :).

    • Very cool, Amy. I haven’t done any coaching of kids at all, but it really does sound fulfilling. And I’d especially like to help them see running as something other than a punishment!

  15. Matt, that was shocking to read. Only because I feel exactly that way at times. It was like my inner self talking. Great piece, a pure gem!

  16. Thanks Matt for this article.

    One site that is great at tracking all kinds of stuff and visualizing it, is http://www.beeminder.com

    It’s free, it’s motivating and you should give it a try :)

  17. Sylvie Audet says:

    OMG! Thank you for sharing that!!! I’ve been having such a hard time lately! can’t find the motivation to go out and run. I don’t feel like it, but I feel sooooo guilty about it! It’s comforting to know that even the best can feel that way too.

  18. Thanks for this article…this is how I’ve been feeling lately about running…just lost the spark and going through the motions. This article gave me a few helpful tips ESPECIALLY the one about not feeling guilty about not running! :)

  19. Dying to get back at it- broke leg and had rebuilt 14 weeks ago. Just started walking on treadmill and almost up to 1 mile. Will start outside this weekend- Hope to run again in April and maybe a race in May or June

    i am 6’8 and 300# so RACE is a stretch for theterm- I go to events and have fun running with 100-500 or 30,000 friends.

  20. Wow, this article and so many recently have come to the aid of what you refer to as a “rut”. I am so in that rut and being a runner, have been for almost a year, not a few weeks or even a month but a whole year. I ran some in 2011 and even did a few races but they just weren’t fun to me anymore and I think that is where I lost my mojo for running. I lost the fun in the run. I did a 5k recently with a friend, only because it was her first and she asked me to and I forgot how fun they can be. I think I’m going to take your advice and get back out there if only for 5, 10, or 20 min. a few times a week and see how I feel. I continue to kickbox and do bikram yoga but I certainly miss my running.

    Thanks Matt!

  21. Jon Weisblatt says:

    Great timing Matt! After 10 marathons the past 8 yaers and running pretty much non stop the last few years, I strained a calf muscle and after 3 weeks off and some cross training I thought it was better until yesterday when I ran the first 2.9 miles feeling great and it tightened up a bit again the last 1/10. Maybe it’s time for an extended break and NOT feel bad about it. You are right! Sometimes it’s hard when I’m not out there and it seems like everyone else is. I need to remember there are other ways to enjoy a beautiful sunny day, or snowy day, or rainy day, etc…..

  22. I have worked out and try to stay fit but running is my nemesis. Any advice for someone who cannot run for more than 3 minutes but really wants to join Team in Training in the spring?

    Thanks,
    katy

  23. Monica carten says:

    Gosh it’s amazing how many people are going through this! I haven’t enjoyed morning runs lately as I feel compelled to at least match my pace or improve from previous day. In past I made sure I mixed up runnng outside with treadmill but so cold here in Denver at 530 with lots of snow- I’ve been too lazy to venture out. Allowing myself to run smaller distances is probably just the thing I should do! Thanks!!

  24. Great article, Matt. I was ‘off’ for 3 months myself (plantar fasciitis helped) and am just beginning to get the fire back. As one of my virtual running gurus, American 50k champ Josh Cox, put it, “A short run is infinitely better than no run at all”. Love your 1-0 zen record-keeping technique.

  25. I am not a runner, but this advice fits with working out generally.

    I especially liked the point about allowing yourself to do less. In my experience, this is the key of success as often these “high expectations” can be real killers.

    Once, I hear Gretchen Rubin of the “Happiness Project” say that her dad used to say that once you wear your athletic shoes and get out the door, then this is considered a run.

    Perfect demonstration of lowering expectations!

  26. This article is just what needed! In Jan I ran my 1st marathon. Was so upbeat with training 3 days a wk and long miles on weekends. When the marathon ended I was living the experience! A person who trained me said I need to slow down a bit. I never listened! 3 wks ago, while running my knee started acting up. I haven’t run since. I am all ears now! Last wk I began walking w/o overdoing it. I am regaining my motivation. I rode 19 mi a couple of days ago. No problems! In fact, I believe this will be how I approach running, mix it up with biking. The other factor with this injury is running shoes. Thanks again for the article. My goal is to start off slow and run another Half right before summer. Go back and train once againg for another Marathon.

  27. Runlong says:

    It’s nice to know “it’s not just me”. I have been reciting an “I suck big time” mantra because I just haven’t had the motivation i used to. I used to wake up in the morning and start planning how my day would fit around a run. Then everything stopped, I put on weight and I’d get down on myself that suddenly running 15 minutes felt like an eternity. What’s wrong with me? Why don’t i LOVE running like I used to? Now i realize that we all experience this rut and we all take different amounts of time to get over it. Here’s wishing me, you and the rest of the posters a really healthy and active 2012!

  28. hi matt! thanks so much for this post. ive been in a serious rut and just like you describe, anything less than my former baseline of 6 miles seems so lame…but i am learning to let myself be okay with 20 minuters and its been great. heres hoping my half marathon next month doesnt turn out disastrous as a result…

  29. Hi Matt!
    I’ve never been one to say “I *LOVE* running” but it has most definitely become a part of my life over the last 4 years. In the last 2 months, I have been the antithesis of this article – I have thankfully rediscovered my running mojo after a really tough year… And now my friend has asked me to get her back in the groove for a half in September – we ran our first half together 3 years ago :) Thanks for this post – I appreciated it and am definitely going to pass it along!!

  30. Thanks. I wanted to (but didn’t want to :( ) run tomorrow morning after three weeks of vacation (and potato gratin) and was looking for some motivation. I think I just found it! :D

  31. Thank you so much for this, it was timely. Went for a run with hubby last weekend and I was left walking after him because I simply don’t have the drive anymore. I stopped running earlier this year due to kneepain and on doc’s advice. Now I am struggling to return to my former love. I missed the rush and serenity – but last weekend I was so surprised at how easy it was for me to simply give up and WALK! But I am taking your advice – small steps then :) Thank you so much

  32. Great article! Trained all last Spring/Summer for a half marathon in September and once it was done the predictable happened! So, I’m going to aim for the bigger picture of a full marathon in 2014, and do at least two half marathons this year, along with the usual 5 and 10ks. BUT, I’m going to start tomorrow with your ‘only 20 minutes allowed’ rule and build up from there! What a BRILLIANT approach – none of the disheartening thoughts of “but I was running 6-miles as standard a few months back”. Twenty minutes and no more – and a new Garmin to track my progress! I’m feeling excited and motivated already!

  33. Matt, Some good advice here. I ran for almost 30 years with a few short breaks, then I took an almost two year break. My wife and friends wondered what was wrong, I said I just need a stop from exercise. Now that I’m trying to motivate myself to restart, I feel like it will take a very long time to get back there. Breaks are good, but you need to be mentally prepared for the work of getting back in shape.

  34. Thanks so much for this. This is exactly how I’ve been feeling. Almost 2 years ago I started running, started being the key word. I’d never been a runner, unless forced to in gym class.
    One day I decided I was going to enter a 5K, and to make myself accountable I annouced to every person I came into contact with. You can image my husbands shock. I didn’t go from being a couch potato. I was fairly active in walking 3 -5 miles a day and mountian biking, just not running. It literally became an obsession. I planned my whole day around my run!!!!!! After finishing the 5K and placing 3rd in my age group, I no longer had anything to work for. Since then I’ve entered 2 more 5K’s and placed 3rd in both, but the spark wasn’t there. I despised the training and would often make excuses. But I still loved the races.
    This morning before I left for work, I packed my running clothes, something I hadn’t done in awhile. I accidentally came across this and it’s the encouragement I needed. I’m ready to fall in love with running again.
    Thanks!!!!

  35. MAGGIE TALAMANTES says:

    thank you
    i really needed to read something like this. my motivation has been really down since december. it seems like i just gave up. but 20 minutes a day is realistic and maybe i can build myself up again. thank you

  36. Loved this post on motivation and changing in up matt! In the past I got an injury on an 7 mile run myself (achillies flare up) and rather then be disappointed as i needed to heal it- i started a strength and mass gain program which had no running and full recovery for max strength. Results were I bulked from 86kg to 97kg and was ALOT stronger. When I went back to running 5mths later it was so fun again :)

  37. Wow, this was so cool to read. I wasn’t expecting it to cheer me up, but it certainly did. I’m not a marathon runner, I just do it for weight loss, that feel good sensation and just because it’s nice to do something to stay healthy, but I was kind of feeling down because I got shin splints a while ago and I couldn’t run for like 3 months, but I’ve recently started, so this was great. Thanks.

    • Hey, this sounds a lot like me. I’ve taken 3 months off due to shin splints and I want to get back into it, but I’m not sure how to tell if my lower legs have fully recovered. How did your legs feel when you started up again? It seems like mine are still not perfect but that could just be because the muscles in my legs have shrunk quite a lot since I stopped exercising.

  38. Thank you for this article. I finished my one and only marathon almost 4 years back when I turned 40. then I had joint pains in my knees, ankles and neck, so at my doctor’s recommendation I have stopped running. and I just couldn’t bring myself to walk (it just didn’t give me the same enjoyment) and so, I let go of myself and did no physical activity. I hate how I feel (sluggish, lethargic) and every time I want to get back to running, I set up these high goals of 5 miles or nothing. 1 hour or nothing like I did 4-5 years back. anything less or short was just unacceptable to some one like me who finished a marathon or so I kept thinking and saying to myself. and when I couldnt run for even 15 min straight, I would get discouraged and beat myself up and just give up for a few weeks/months.

    yesterday night, I came across a quote attributed to Babe Ruth “yesterday’s home runs dont win today’s games”, it just clicked. here I have been enjoying the fact that I trained for and finished a marathon, that I some how expect myself to run for 1 hour straight now even after a 4 year break… this morning, I told myself, I will run 1 and only 1 mile no matter what and just stop. and I did. it felt so good to be able to set a goal and finish it even if the goal is drastically lower/smaller than what I have ever set. the feeling of sense of accomplishment was no less. I decided to run for the rest of the week 1 and only 1 mile a day. no more than that. I just want to get back into the habit of just getting out of the bed and going for a run.

    and now I came across your article.. and your #2. Run Less was exactly what I needed to hear and read again and again. Thank you, Kay.

  39. i’m so sad, i haven’t been able to run for 8 months now, I’ve been an avid runner for 10 years, and due to knee pain I took time off, went to so many doctors, done intensive strength training, glute exercises, had MRI’s, X-rays, ultrasounds, physical therapy, cortisone injection(bad) never again, had acupuncture, and PRP. I’m going crazy nothing is helping and i refuse to give up. I’m so sad, i see runners out and cry. I see the mountains and cry I miss the trails, miss my friends, miss it all. I don’t know what else to do. Considering stem cell therapy, but i can’t afford it, help help help.

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