Are you full of excuses right now? Do you have a long run scheduled, but would rather be doing something else? Do you feel like your list at home is a mile long? Are you on the struggle buss? It's okay, we've all been there.

Here is my tried-and-true list of ways to get yourself out that door when you don't want to run.

  1. Think of the run as a mental activity, versus a physical one. Think of how clear your mind will be after you exert some energy on the pavement and how better you can approach everything - and everyone - at home once you return. Use your run as a therapy session with yourself. Talk through things in your head. Leave all that stress from work behind you on the pavement. Think of this as your "me time" for the day - because you deserve it.
  2. Make the run an adventure. If you're a road runner, try taking it to a trail. If you typically run on neighborhood bike paths, try a dirt or grass path instead. If you run your early morning or late evenign runs on the treadmill, grab some reflective gear, a flashlight and some glow bracelets and head outdoors under the starts. Run around your neighborhood and look at Halloween decorations or holiday lights. Break up your run into reflective selfies, taking one at each mile marker. Take a fall color run and take photos of the changing leaves and your surroundings. Run through a sculpture park or near the water. Running can be a great way to explore your world a little differently.
  3. If a continuous run is intimidating you today, that's okay. Break it down into smaller chunks. Focus on some PREDETERMINED run/walk breaks. Predetermined is the key word here. Running until you're exhausted and then feeling defeated when you NEED to walk isn't very good for your running mojo. Find an approach that works for you, and stick to it (even if you feel like you want to run when the walk break comes). I often suggest 3 min run/2 min walk breaks or 8 min run/2 min walk break. This breaks your run into five and ten minute segments. You can also go with the approach to run a song, and then walk a song. Or run a mile, and then walk a minute. Find something that works best for where YOU are at mentally and physically today.
  4. Find a great out-and-back route. Just like a long road trip, heading out and back in the same direction will give you some sense of familiarity and sense of direction. It will also make one direction feel a whole lot shorter than the other (usually on the way back, as your run concludes!). You can also do this multiple times for those super long workouts. This approach will give you several opportunities to grab more water or use the restroom when you need it.
  5. Try a new route. Just like traveling to a new destination, new running routes can fill your cup. Exploring somewhere new can be a great distraction and make time pass by quickly. Just make sure you research the inclines, composite of the path and water and restroom stops. I have a full list of my favorite routes in the Sun Prairie and Madison area, if you'd like to try something new.
  6. If you run safely with headphones or on the treadmill, download some new songs or a podcast. Create a playlist that is the duration of your prescribed run and fill it will all new songs. Make sure that your phone or device is full charged and that the songs or podcast is downloaded appropriately, so that you don't run into any last minute issues before you head out. I also have a list of some of my favorite running tunes and playlists for you to enjoy. If you enjoy podcasts, download a couple of episodes of your favorites that will motivate you while you're logging those miles.
  7. Write your workouts in your calendar as an appointment with yourself. Set reminders on your phone with friendly, little reminder notes to get yourself out the door in a timely fashion, like "Grab your shoes and go get it!" or "Your to do list will still be there when you're done." or "You deserve this.".
  8. Make sure that your environment isn't a forced environment. This includes the time of day. If you aren't a morning person, make sure that you aren't trying to get out the door before sunrise. If you tend to struggle getting your kids to bed in a timely fashion, maybe a 9pm run on the treadmill isn't going to work best for you. Usually it's best to figure out what DOESN'T work best for you first, and then narrow in on what DOES. If running over your lunch hour seems like a great idea, but you are constantly interrupted by meetings and emails - maybe you need to pack your running gear for a post-work session from the office instead.
  9. Have something waiting for you. This can be something as simple as a cup of coffee with your favorite creamer, a chapter of your favorite book or a brief stretching and yoga session. You can also give my seven minute post-run stretching routine a try.