How to go on a Run

Monday morning, I woke up and for the first time in a long time, didn’t have to be out the door running super early. I could start the morning a little more slowly, tidying up some last pieces from the weekend, folding a load of laundry, and eventually making myself a cup of coffee and venturing to think about running. Oddly, with this extra little bit of freedom, I found myself asking about whether I should go for a run. “I’m sore from yesterday’s trails,” I told myself. “Maybe just some Pilates in the studio today.” As I stood there brushing my teeth, I had this great idea that I should jump on the bike trainer instead – skip the run and give my legs an extra recovery break, pushing through 90 minutes on the bike instead.

Deep down, I knew I was going to go for a run. I have played this game before. This game where I try to convince myself that I will be happy and content to not run when really I know that the best version of myself only shows up after the run is done. This game where I come up with all the excuses and reasons that may justify why it would be fine to not run today – which are all true – but that in reality are all just lies I am telling myself.

I have been in this place often enough to know that it is always more worth it to me to show up to the run, rather than sell myself any of the exaggerated, mis-leading ideas that may convince me otherwise. But I also know how to get myself out of that rut when I really don’t feel like running. In fact, it’s often the days I don’t want to that are the days I most need to. If you have found yourself in this spot however and are constantly giving in to the version of you wth all the best sounding run alternatives (excuses?), these compromises and considerations may be just wht you need to help you get out the door and go for a run.

1. Start with a walk
   You don't have to run the moment you leave the house. Instead, just start walking. Eventually you may get impatient enough that you want to start running, or perhaps you will find that it is more of a day for walking. Alterantively, start with a walk and then use a timer or landmarks for pre-determiend running blocks (i.e. run 2 min, walk 1 min). On days when it is hard - physically or mentally - it's more about the fact that you started at all and got yourself moving. Often just the act of doing this and getting outside will be enough to shift your mindset and build the momentum to motivate you forward.

2. Eliminate the barrier
   Within the first two kilometres of my regular run route are two large hills. It’s nothing unrunnable, but on days when I am really struggling, they seem guargantuan. So much so that I often think of them immediately when I am not wanting to run and they become the main barrier de-motivating me from getting out the door. The solution? I take a different route, or sometimes I drive to the top of the hills and start my run from there. The fix can be simple, but often presented with a hurdle in front of starting it can seem to big to overcome. Eliminate the barrier in front and give yourself the chance to move past it.

3. Decrease the time or distance

   Sometimes I tell myself, "you only have to go for 2 kilometers." This compromise means I run two kilometers from my house. At the end of it, if I'm still feeling as bad as I did when I left, I can turn around, and I'll still have done a four kilometer day. I also strategically know however, that the end of the second kilometer is at the top of the aforementioned hill, and once I get over it, I typically am motivated enough to just keep going. Maybe your version of this is 500m, or one loop of the neighbourhood block. Whatever it is, find your minimum dose and allow yourself to take that as the option on the most challenging days.
   
   

4. What would be helpful?

   It's easy to get stuck in this spiral of doing something because it is on the training plan or on the schedule. But we all know there are days when that is unreasonable. This doesn't mean you let yourself completely off the hook just because you are having an off day, but instead means you need to recalibrate your forward light. Ask yourself: would this (run, workout, gym session etc.,) be helpful or unhelpful to me today? Be really honest with yourself and if you know it would be unhelpful, choose a helpful alternative (i.e. an easy run or a shorter run) and make that your new plan instead.

Our ability to succeed in athletics and getting the most out of ourselves isn't about beating ourselves down and pushing to a breaking point. It's about the ability to navigate changes in our state and function, knowing when those are real or just excuses, and then continuing to show up; even on the days we don't feel like it, or it is hard or it seems futile. Every one can follow the plan when they're feeling good, are well rested and having a great day. What really matters is how you show up on the days you don't really want to or when things aren't going as well as you hoped.