Does the idea of lacing up your sneakers to go for a run make you feel excited – or fill you with a little dread? If you’re leaning towards the later, maybe all you need is a few ways to make it feel a bit more fun! Whether you’re a beginner that’s feeling overwhelmed about building endurance or you’re a regular runner that just needs to spice up your routine – you’ll find some great ideas below.
1. Explore new running locations
Do you always run the same two-mile loop around your neighborhood? Visit a new part of town to explore. Stick to the roads? Why not switch things up and try a trail run or a track workout! Usually run throughout the city? Find a local waterfront path to explore.
New scenery can offer variety and sometimes even keeps your brain more engaged on the run, making it feel more enjoyable.
2. Find a running buddy or group
Some runners love the solo time on their feet; others thrive off social engagement by running with a partner or group. If you normally run alone, try running with others. This can help…
- Increase motivation.
- Provide accountability.
- Turn workouts into social events.
- Make time go by faster with good convos and laughs.
Try finding a buddy to meet up with you for a run. You could ask friends that you know might be interested in working out, or post in a town Facebook group to find another runner around the same pace as you. (Just obviously use safe practices if you’re meeting up with someone you’ve only connected with on social media, like making sure they’re a mutual friend of someone you trust and meeting in a public place).
You could also see if your kids want to get involved. While my son isn’t a huge fan of running at the moment, he loved it when he was a little younger (hence the photo below).
Or check out running groups. Some of these are put on by local running clubs, while others are organized by breweries or small businesses.
3. Listen to something fun!
When’s the last time you updated your music playlist? Add some new songs on there that help pump you up! A song’s rhythm, tempo, lyrics, cultural impact, and personal associations can all influence how a song will affect your movement. Choose what makes *you* feel good.
If you’re not a fan of music, you could also listen to running podcasts, other podcasts, stand-up comedy, or audio books. On my long runs, I personally love listening to stand-up comedy, as it helps me laugh and find more enjoyment during the hours I’m out there.
Quick note – just make sure to use safe practices when using headphones or ear buds. If you’re running on the road, for example, leave one headphone out or use a quiet mini speaker so that you can always hear cars or people around you.
4. Add in some intervals.
Steady state running at a comfortable pace is key to building aerobic capacity and your running base. Once you’ve been running for a while, though, it can be fun to add in some intervals to add a little variety.
Here are a few ideas:
- Fartlek workouts. This is the Swedish word for speed play, and it basically means doing unstructured intervals. For example, you might challenge yourself to sprint to the next telephone pole every so often during your run, or alternate running fast and slow between every so many houses. Mix it up and have fun.
- Track workouts. Track workouts can help you embrace your inner speed demon. Always warm up with at least 10 minutes of light jogging, then go into a track workout of your choice. A beginner runner might do something like running 4×400 intervals with two minutes of walking in between. A more advanced runner might do something like 12 x 400 with 200-meter recoveries.
- Short Hill Repeats: These are repeats of 30 to 60 second hard runs up a hill (typically a steeper hill, though you can play with the grade depending on what you’re working with, i.e. strength running vs. speed running). You’d then do downhill jogs for recovery.
- Long Hill Repeats: These are repeats of 90 seconds to 2 minutes, though can go up to 4-5 minutes, up a more moderate hill. Similar to above, you’d do downhill jogs for recovery.
5. Sign up for a race that excites you.
If you’ve got a race on the calendar that you’re pumped about, you may be more likely to feel excited during your training. For example, you might consider a…
- Destination race (doing World Triathlon Bermuda was one of my personal favorites)
- Color run or glow run
- Time-based event (for example, a 6-hour trail race)
- Obstacle course run
- Food-based event (for example, a donut run)
- Distance you’ve never completed before (like tackling your first marathon)
- Charity race for a cause you are passionate about
6. Set up a reward schedule
In general, external rewards aren’t the best motivators – but they can give you enough of a boost to make your run feel bit more exciting. Here are a few ideas:
- Treat yourself to a fancy coffee every Saturday after your long run
- Buy new shoes or a new piece of apparel when you hit a certain milestone
- Save your treadmill time to watch a favorite TV show or movie
- Use a running challenge tracker and treat yourself to a massage at the end of your challenge
7. Give yourself permission to take a break from running.
If you’re not enjoying running anymore, even after trying some of these strategies – maybe you need a break. Burnout can be a very real phenomenon.
During your break, try some new exercise activities or switch to an activity you are currently finding fun.
Taking a break might help your body and brain recover and reinvigorate your love for running down the road. Or, you might discover another form of exercise that you prefer over running – and that’s OK too!
The Bottom Line
Running doesn’t have to be something you dread – it can be fun and enjoyable! Try using some of these tips to help get that running mojo flowing again. And don’t forget that it’s totally OK to take a break and explore other forms of exercise if you need to. You’ve got this!
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