Some days, you just can’t wait to work out—you’re full of physical and mental energy, and you almost sprint out the door in anticipation. Many times, though, getting going is tougher—you feel really tired or unmotivated, and running is the last thing you want to do. On those days, it’s important to remember that everyone, even the best athletes in the world, feel that way at times. Long-time runners know that, on such days, if they can find the motivation to get out the door, to take the magic step, the run will take care of itself, and they’ll be glad they made the effort. Here are some tips from Uta for taking the magic step on days when you don’t feel like working out.
Set a Goal
“The most important way to stay motivated is to have a goal,” says Uta. Pick a goal that’s fun and meaningful to you, and that’s challenging but realistic. For example, if you’ve been running twice a week, a good goal would be building up to running four times a week, rather than telling yourself you’re going to suddenly start running every day. A good goal also can be measured, such as running a certain number of times of week and/or running a certain time for a distance, rather than simply saying that you want to run more or run faster. In addition, a good goal has a time element to it, such as completing a 10K two months from today, so that it provides impetus to keep working toward it. “When you don’t feel like working out, think about your goal,” says Uta. “Imagining yourself reaching it will give you lots of energy.”
Make an Appointment
Scheduling a time to work out, in the same way that you schedule other parts of the day, can help you to get going. It can be easier to take the magic step if, for example, you tell yourself you’ll be running at 6:30 tomorrow morning than if you tell yourself you’ll run when you feel up to it. If the time comes to run and you truly can’t find the energy to start, then, if your schedule allows it, pick another time later in the day, and stick to it. One can’t-fail way to keep your running appointment is to arrange to run with a friend. “If you know your friend is counting on you, then there’s no way back,” says Uta. “You don’t want to disappoint a friend.”
Remember the Past, Imagine the Future
In your running career, you’ve no doubt already had days when you didn’t feel like going, but did, and felt so much better afterward. Remember those days when you’re having trouble getting out the door. “Remind yourself that you made the effort, and how happy you were that you did,” says Uta. “Knowing how good you’ll feel later on can give you excitement and energy.”
Do Something Different
Sometimes, it’s not the thought of working out in general that keeps you from getting out the door, but the specific run you’ve planned for the day. For example, you might have told yourself that today you’ll run for 45 minutes on a hilly course, and that run just seems overwhelming. If that’s the case, “then remind yourself that it’s not always necessary to stick to a schedule,” Uta says. “One of the ingredients in my success as a runner was giving myself the latitude to change my training if I wanted to.” You can also gain motivation on tough days by substituting another form of workout for a run, or by treating yourself to a run someplace different, such as a nice park or forest that you drive to.
Stay in Bed Without Guilt
There are some days when the best way to deal with a lack of motivation is to do nothing, to allow yourself to take the day off and not beat yourself up over the decision. Of course, you don’t want these days to become the norm, but, says Uta, “there’s a reason for why you’re not motivated. What’s important is to figure out the reason.” To start, determine what your normal pulse and temperature are upon waking when you’re healthy and energized. Use these measurements as baselines to check against when you’re not feeling motivated. If your pulse and/or temperature are noticeably higher than normal, then you’re probably ill or overly tired from training too hard recently, in which case a day off or a light workout is probably your best choice. If your pulse and/or temperature are normal but you’re still not motivated, “that’s often related to other areas of your life,” says Uta. “Have you been working too much lately? Do you feel guilty taking time away from your family to work out?” If you’re feeling extraordinarily lazy and decide to allow yourself to take the day off without guilt, use the time you would have spent working out to examine the rest of your life. Look for things in your work, family or personal life that might be draining you, and plan ways to improve those matters so that, in the future, you’ll have more energy to devote to your health and fitness.
