Whether you're a seasoned runner, a marathon regular, a trail running addict or a newbie, we all have days when we just can't be bothered. The kind of days when our motivation has evaporated and the thought of donning trainers and heading out the door is about as appealing as making a trip to Ikea on a Bank Holiday Monday.
Such days are, of course, more common during the winter months when the warmth of home is in stark contrast to the Siberia-like scenes on the other side of our triple-glazed windows. However, this running lethargy can be overcome and see you casting off the pyjamas and slippers in favour of shorts and trail shoes. The answer is distraction, and here are my top 10 tips:
1. Choose an album you loved when you were 17
I once heard a very successful, and stupendously wealthy, TV advertising chap explain how you can sell anything to anyone, as long as you use a soundtrack from when your target audience was 17. The idea was that your music taste is defined during your teenage years and, as such, the artists and albums you listen to during these years are the ones that have the biggest influence on you. So, rewind 17 years, download that album you listened to with your mates at that teenage house party where you passed out on the kitchen floor and head out the door. My aged 17 album of choice? Dummy by Portishead.
2. Run in reverse
A few weeks ago I wrote about the benefits of running your regular routes in reverse. The simple process of picking a route and then running it backwards can transform a familiar five miles into a completely new experience. But will you run it in the same time? Give it a go and find out.
3. Out and back
A running club favourite and great for practicing pacing. Set yourself a time goal - say an hour - and run at a steady pace for half an hour before turning around and heading back. If you've paced it right, you should find that you arrive back at your front door bang on 60 minutes. Go out too fast and you'll pass the hour mark before you get home, too slow and you'll have to go straight past your house!
4. Podcast
However niche or bizarre your hobbies or interests, there's a podcast out there for you. There's also a growing number of great running-related podcasts to choose from too. Running Commentary is a favourite of mine, as is the UK Run Chat podcast. Downloading an episode or two is a great way to distract yourself while you're running, just don't forget to keep an eye out for traffic too!
5. Run to the family
Ok, perhaps not one for lockdown times, but if your nearest and dearest are heading out for a day trip, going to the supermarket or heading to the swimming pool, let them take the car and you can run to meet them for a lift home. As along as your family don't mind sharing the ride home with a sweaty mess, you'll be fine
6. Live album
A great live concert album, at high volume, on a speedy threshold run, can help you pick up the pace and see the miles fly by. However, be warned that the general public do tend to look at you rather oddly if you sing along and bash out some air drums as you pound the pavements. I can recommend Oasis at Knebworth Park for starters.
7. Go slow
If you're not really feeling like your usual long run or the thought of your threshold session is making you feel a little nauseous, just go slow. Much has been written about the benefits of slow running to improve both speed and endurance, so there's no need to feel guilty. You're still lapping all those still at home in their PJs.
8. Halve the time
Half a run is better than no run at all. If you're really struggling to get your head around the fact that your schedule has you down for a two hour long run today, cut it in half. Heading out for an hour - or however long your demi-run would be - is less daunting, and you'll make up the time or distance on one of your more motivated days.
9. Explore
When the thought of heading out on a regular route is utterly uninspiring, challenge yourself to run a route, road or trail you've never done before. No matter how well you know your local area, there's always a turning or side road that you've never ventured down before. So set off with no route in your mind and see where you end up.
10. Run with someone
Another one for post-lockdown times, but when you're struggling to motivate yourself, running with other people can be the perfect tonic. Not only can you moan about it together, but you can embrace the opportunity to do what all runners do when they get together; talk abut running injuries, routes, races and gear.
If none of these 10 ideas gets you out of the door, however, then today may just not be a running day. But that's ok. Sometimes taking a day off to veg in front of the telly is exactly what our bodies need, so far from stressing out at your apparent lack of motivation, embrace it, reach for the remote and plug yourself into an epic boxset...I'd recommend the new Simon Pegg and Nick Frost series, Truth Seekers, on Amazon Prime for starters.
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From cancer diagnosis to marathon medal, via gloved fingers, blood tests and black toenails, The Running Drug tells the personal story of how Tim Beynon’s running addiction helped him to overcome cancer, finish his first marathon and discover a fitter, healthier future.
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Paul Tonkinson, Runner's World columnist and comedian
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