We’ve all been there—approaching the time we planned to run and feeling discouraged, uninterested, and unmotivated. The last thing you want to do is put on your shoes and pick up the pace. 

Rest is necessary, but if you wait until you feel the undying urge to run, you’ll rarely go. Stay committed to your goals and fitness with the following tips. Here’s how to go for a run when you don’t want to.

Remind Yourself of Why You Started

Running isn’t easy, so there’s usually some powerful driving force behind it becoming a habit. This reason could be improving mental or physical health, spending time alone or outdoors, or simply overcoming a challenge.  

However, when the glorious light of fresh motivation starts to dim, running can start to feel like a chore. Reminding yourself of why you started might give you that extra spurt of energy you need to lace up your shoes.

Think About Your Progress

You’re probably a much better runner than when you first started, and now is the time to remind yourself of that! Think of how much more endurance you’ve developed, how much you’ve shaved off your mile, how much you’ve learned about your body. You’ve been enjoying the mental and physical benefits of running, and now is not the time to stop. If you go on a run, you’ll be feeding into that progress that you’ve worked so hard for. 

Envision Your Post-Run Self

Have you ever regretted going on a run? Probably not. Odds are, you usually feel proud and mentally clear. These are great feelings to remind yourself of on your less motivated days. Even though you might not enjoy the run itself, you’ll definitely enjoy how you feel afterward.

Deviate From the Plan—Do a Smaller or Slower Run

Are you feeling unmotivated because you don’t want to run the 10 miles you had planned? Or maybe you envisioned a fast run that you’re not feeling up to. Whatever the case, if you’re not feeling what you had planned, then make it easier.

Planned 10 miles? Go for 5. Planned a fast run? Do an easy run. Even intense training plans have wiggle room for adjustments. 

Plan a Reward

Maybe all you need to get up and go is the promise of something you’re excited about when you return. This is the foundation of the incentive theory—we do things because there’s something we want waiting on the other side. Whether that’s a bubble bath, takeout, or special purchase, you might be able to convince yourself to run for the reward.

Make Sure a Run Is a Smart Choice—Maybe You Need Rest

Though knowing how to go for a run when you don’t want to is useful, your body might also be trying to tell you something. Are you stressed about a super busy day and could use that hour you would spend running to get things done? Listen to that need; running might stress you out more. 

More importantly, are you injured? Preventing running injuries starts with knowing when to dial it back, as one of the primary causes of injury is excessive mileage.

Or are you feeling unsure about the run because you’re nervous about how your body will react? Is it a hot day, and you’re feeling symptoms of heat stroke? Did you not fuel enough?

These are all perfectly fine reasons to skip a run. You should always prioritize your well-being. Most days, that means going on a run. But some days, that means staying in. Listen to your body and you’ll stay on the right track.