New runner or not, we all go through times when running isn’t enjoyable or as enjoyable as it once was.
Go for a run? No thanks.
So how do you find the motivation for running and the enjoyment you once had?
That’s what we’ll dive into in this post—you’ll learn four tips on how to enjoy running (again) to turn your ‘no/ nope/ no thanks’’ into a resounding ‘yes’.
Let’s get started.
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4 TIPS ON HOW TO ENJOY RUNNING
Don’t worry about your running pace on most of your runs
Do most of your runs feel relaxed and comfortable?
If you’re not sure, let’s talk about it for a minute.
Sometimes, we get too caught up in how fast we’re running, and if we don’t hit certain pace numbers, we can beat ourselves up over it, which can suck the enjoyment out of running.
So I won’t mention a specific running pace* for your easy runs because the true purpose of your easy runs—or a walk/ run combo—is to help you get time on your feet and to build your musculoskeletal system—your bones, muscles, and tendons for running.
*Plus, your running pace will fluctuate daily based on how stressed you’ve been, whether you’ve slept well, what you ate, and more.
The bottom line is, you can be more relaxed with running, and for now (and to help you enjoy running again), forget about your running pace.
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How to enjoy running: set an expectation for your run
We’ve just chatted about relaxed running, so let’s dive into the hard runs.
Remember, your runs should mostly be easy so that you’re not too tired to do a run like 6 x 400 meters at your 5K pace. Or 20-minutes at your 10K pace.
Let’s say you’re at the track warming up before you do 6 x 400-meter intervals. (That’s one loop on the innermost lane.)
Here’s where it can be helpful to set this expectation for your intervals: this run will hurt.
It seems counterintuitive, right?
But that’s what this study suggests you do.
You might enjoy your run more because it lives up to your expectations—you expected it to hurt.
For example, let’s say your running coach told you to run 6 x 400-meter intervals.
After completing all six intervals, your running coach tells you to run for another two intervals.
Would you be mad about that? You might be. And you may think the last two 400-meters to be much more challenging than the first six.
But let’s say you (like the runners in the experiment) set off for 8 x 400-meter intervals. This time, the run is just that—8 x 400 meters.
You may believe this run, though the same length as the first, is easier because it matches your expectations. You knew you’d run eight intervals, and you did.
If you set your expectations beforehand, you might enjoy your run more because it lives up to your expectations.
Shake things up to enjoy running and encourage your running motivation
Sometimes running gets a little less fun because we do the same things repeatedly.
Maybe it’s running the same workouts for weeks.
Or maybe it’s heading to the same trail.
So how can you love running again?
Mix things up:
- Explore a new running trail, if you’re normally a road runner
- Do 30-minute treadmill running workouts (perfect for busy schedules)
- Try some cross-training cycling workouts for runners to bolster your running endurance
- Train for a 10K in 8 weeks
Track the things that make running more enjoyable for you
There’s one way you can pinpoint the things that make running fun for you, thanks to Matt Fitzgerald, author of Run: The Mind-Body Method of Running by Feel.
Here’s what he recommends.
- After a run, give it a score of 1, 2, or 3. (1 = mostly unpleasant; 2 = neutral; 3 = mostly enjoyable)
Remember to look out and note the moments that you liked or didn’t during your run.
Did you love trail running? Did you hate running when it’s hot? Write down your likes and dislikes because it’ll help you later.
- After you’ve ranked every run in your week, add those numbers together.
For example,
Your total for this week = 13
Then, divide your total (13) by the number of days ran (6 days) to get your average weekly running fun score. In this case, this weekly running fun score is 2.17.
So it was a pretty neutral week, with an equal number of running likes and dislikes.
- Finally, ask this question weekly: Did I have fun running this week? If you’ve been keeping score, then this question will be an easy one to answer. And, you’ll be able to make adjustments to your running schedule to keep running fun.
When running feels like just another obligation, I hope that these tips on how to enjoy running help you find your spark.
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