{"id":21775,"date":"2023-05-09T07:00:56","date_gmt":"2023-05-09T07:00:56","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=21775"},"modified":"2024-03-06T23:55:14","modified_gmt":"2024-03-06T23:55:14","slug":"how-to-run-even-when-you-dont-want-to","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/how-to-run-even-when-you-dont-want-to\/","title":{"rendered":"How to run even when you don\u2019t want to","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

Regardless of weather, there are just some days you dread lacing up \u2014 and that\u2019s completely normal. Even elite and professional runners aren\u2019t fired up to run every day. And the first mile of every run usually feels like hard work. Motivated yet?<\/p>\n

Luckily, there are ways to shake up the monotony and make getting out the door less of a chore and more of a treat.<\/p>\n

Just run one mile<\/strong><\/h2>\n

You\u2019re tired, you\u2019re hungry and you want to veg on the couch \u2026 so pick a distance or time that seems easy and tell yourself you only have to run that far. When you hit your goal, if you feel like going farther, you can. Chances are, your funk will have lifted and you\u2019ll continue on.<\/p>\n

Bonus: This is also great mental training for race day. When things get hard, break it up into smaller goals by telling yourself you only have to run to the next light pole or mailbox. Then when you reach it, set another small goal.<\/p>\n

Phone a friend<\/strong><\/h2>\n

Have days that are always especially hard to get out the door? Set up accountability and company by inviting a friend.<\/p>\n

Try a fartlek run<\/strong><\/h2>\n

\u201cFartlek\u201d is a Swedish word that means \u201cspeed play.\u201d The goal of fartlek training is to keep a runner constantly moving while varying the pace, and there are infinite ways to implement it into your routine. Below are a few ideas. If you\u2019re a beginner, feel free to incorporate walking into the \u201coff\u201d segment. And always warm up and cool down one to three miles dependent on your level.<\/p>\n

Mailbox run<\/strong>:\u00a0<\/strong>Pick up the pace between every other mailbox (or house, street sign, streetlight, etc.). Mix it up by choosing a random number of mailboxes to go hard or easy.<\/p>\n

3, 2, 1<\/strong>: Run your goal race pace for three minutes, then two minutes and one minute, taking a half-time rest between each segment. Start with one or two sets. If you don\u2019t run with a pace watch, just run fast but comfortable for the \u201con\u201d minutes.<\/p>\n

Lead from behind<\/strong>: For this fartlek you\u2019ll need a group; four to 10 works best. You\u2019ll run single file and the last person in line will speed up to pass the group and become the leader, then the new last person runs to the front, and so on for the allotted time or repetitions.<\/p>\n

Pump up the jams<\/strong><\/h2>\n

Make a new playlist and save it for a day you\u2019re really dragging your feet. To make music even more potent, don\u2019t run with it every day. Use it on the days you really need extra motivation to go. The benefits of listening to music are real, and study after study has shown that music reduces perceived effort, increases speed and might even help you recover faster.<\/p>\n

Podcasts and audiobooks are another great way to take your mind off a run you\u2019re not excited about. Plus, you learn something new. It\u2019s a win-win.<\/p>\n

Wear your power suit<\/strong><\/h2>\n

Have you heard of \u201cenclothed cognition\u201d? It\u2019s a term that means what you wear affects how you think \u2014 similar to how a power pose can increase confidence and decrease stress. If you have a run you\u2019re dreading or a big workout you\u2019re anxious about, save your favorite running apparel for that day. Maybe it\u2019s a shirt from a race you\u2019re proud of, or shorts that make you feel powerful. It\u2019s not superficial to invest in a few apparel pieces that make you feel your best and look forward to running.<\/p>\n

Editor\u2019s note: This article was originally published in 2017 and updated in May 2023.<\/em><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

Regardless of weather, there are just some days you dread lacing up \u2014 and that\u2019s completely normal. Even elite and professional runners aren\u2019t fired up to run every day. And the first mile of every run usually feels like hard work. Motivated yet? Luckily, there are ways to shake up the monotony and make getting […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":581,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[15,59],"tags":[],"class_list":["post-21775","post","type-post","status-publish","format-standard","hentry","category-community","category-events"],"acf":[],"yoast_head":"\nHow to run even when you don\u2019t want to - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Learn how to motivate yourself to run even when you don't feel like it. 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