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How To Start Running When You don’t feel like it?

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Feeling unmotivated to start running? Don’t let your motivation run out of steam. Here is how to start running when you don’t feel like it. Get the tips and tricks you need to power through.

I love running, but that doesn’t mean I always want to do it. There are mornings when all I want is my bed and the comfort of a warm blanket. But those days can be turned around with a few simple tricks to make yourself feel like you have no other choice than to run.

Starting to run when you don’t feel like it can be difficult, but some strategies can help. Setting goals and tracking your progress can help motivate you to get out the door. Scheduling runs and running with a partner can make it easier to stick to a routine. 

Before running, doing dynamic stretching, walking, or sit-ups/push-ups can help get your blood going and make it easier to start. Finally, if you’re just starting out, walking before running may be more manageable and enjoyable than trying to run right away.

How get motivated to start running?

Are you looking to get in shape and make lifestyle changes? Then why not try running as an exercise routine? Running is a great way to burn calories, reduce stress, and improve overall health. Not only does it help keep your heart healthy, but it can also be used for recreational purposes or even compete in running events. 

It doesn’t matter if you are just getting started or have been running for years; the following tips will give you all the advice you need to start running today!

The first step before beginning any kind of regular physical activity is consulting with your doctor; this should happen no matter what age or fitness level one may have

After getting professional guidance from your physician, it’s time to gather proper equipment, like shoes that fit comfortably and clothes that allow freedom of movement without obstructions. 

When starting off slowly by walking, then gradually trying jogging along with incorporating some stretching exercises into the process, it helps build up the strength needed when taking on more intense runs later down the line. 

Make sure there is enough hydration before hitting those first few miles since water replenishment plays an important role in building endurance levels while ensuring safety at all times during activities outside the home environment always remains priority number one. 

Finally, setting attainable goals (short-term or long-term) helps guide motivation and provide additional incentive along every successful mile completed in the coming weeks, months, and hopefully years!

Set Realistic Goals for Running

How To Start Running When You don't feel like it: Set a running goal for yourself

A good way to start running is to set realistic goals for yourself. Don’t aim too high, but don’t be too easy on yourself. If you’re just starting out on your running journey, it’s best to start small and work your way up as you gain confidence. Here are some example goals that could be helpful for beginners:

  • Run two miles without stopping
  • Run three miles without stopping
  • Run four miles without stopping

Creating a Running Goal to Overcome Afternoon Laziness

Are you having trouble getting motivated to go out and run in the afternoons? Setting a running goal can help you get out of your afternoon slump and improve your health as a whole. You can stay on track with your daily runs if you set a goal that is clear, attainable, and challenging but not too hard. Having something tangible that you want to accomplish sets up milestones for success along the way which serves as motivation when things seem too tough or hard.

Starting off by setting small goals helps build confidence which is key when dealing with any type of physical activity. These smaller successes make it easier to continue reaching towards bigger objectives such as increasing distance covered or achieving faster speeds during workouts. Another great idea would be tracking how far and long you have been running so at each milestone checked off, there’s celebration! This kind of accountability keeps us focused on our desired outcomes while helping us remain consistent throughout training sessions regardless if we feel like it or not – because now we know what’s at stake!

So whether this means signing up for races or simply promising yourself some nice new running shoes once achieved whatever target set – start today by defining those clear, achievable goals; motivate oneself thanks all these foreseeable rewards placed in front – otherwise chances are they won’t stick around long enough amidst mid-run struggles!

Finding a Running Buddy: Why It Pays To Have A Partner In Crime On The Track

How To Start Running When You don't feel like it: Find a running body

Are you feeling unmotivated to hit the track for your next run? Did someone say that two heads are better than one? Well, if that’s true then it pays dividends to have a running buddy. Having another person with you on the track can help make those miles seem much easier and also provide motivation when needed.

Running is often thought of as an individual sport but having someone jog alongside you could be exactly what makes training more fun and helps push yourself further towards reaching personal goals! Whether its achieving new times or hitting distances, no matter how small or large they may be, finding somebody to share this journey will undoubtedly add benefits in many ways.

See also
How to Improve Your Running Technique

Numerous aspects should all be taken into account when selecting a potential partner in crime such as their ability level compared to yours so both parties may benefit from mutual understanding plus time availability and route choice must also play important roles in deciding who this other runner might turn out to be.

Of course there is always safety concerns also given most runs take place outdoors either early morning hours or during dark evenings; having another body around gives an added measure of comfort knowing someone has got your back helping create more enjoyment along the way while being physically active together creates connections too by breaking down barriers between any differences we may find ourselves divided upon in everyday life.

Running Gear Matters

When it comes to running, having the right gear can make all the difference. Having a good quality pair of shoes is essential for any runner and selecting this with care should be at the top of your list when preparing for your next outing – even if you don’t feel like it!

Comfort and durability are both key factors that need to be considered before making an investment in running shoes. It’s also important to select appropriate clothing items that offer breathability as well as allow freedom of movement so you can enjoy every run without restriction.

Additionally, accessories such as hydration bottles, backpacks or belts will help keep everything you carry on-the-go close by while providing convenience and stability during those long distance runs; these could prove invaluable depending on how much equipment is necessary along with other activities that may take place while training outdoors.

Lay out your running clothes.

While you’re not going to be running in a suit and tie, it is important to have the right gear for your run. You want clothes that are comfortable, practical, and most importantly, fit well! Don’t wear something baggy or too loose because this will make it more difficult for you to move around with ease while running. Your shoes should also be appropriate for the type of terrain you plan on running on, so choosing the right pair should be another priority when getting ready for your workout session.

Sleep in your workout clothes.

If you’re not getting enough sleep or if you are simply feeling unmotivated to go for a run, try this trick: wear your running gear to bed. The psychological boost of wearing your gear will help you get in the right mindset for the morning. You’ll feel more motivated to just get up and go when you see those clothes hanging in your closet.

Plus, all sorts of physical benefits come with getting a good night’s sleep—better health, better mood, better performance during workouts—so it makes sense that putting on exercise gear before bed could also give you an added boost come morning time!

Put your running shoes by the door.

When you’re not feeling like running, the last thing you want to do is get your shoes on and go outside. But if all is well in your life, then those shoes will be waiting for you when you are ready to hit the pavement. Put them by the door or wherever it is that you normally put them when they aren’t being worn.

If this doesn’t work for some reason (maybe there isn’t enough room where they live now), try placing a sticky note or something similar right next to where they normally sit so that it will remind you whenever they are nearby. If this also proves ineffective, try using a calendar reminder on your phone or computer—set it up so that every day at 5:00 p.m. (or whatever time works best), an alarm goes off reminding you that yes indeed, those running shoes need to be worn tonight!

Listen To Music And Podcasts When You Run

Listen to music is a great way to keep yourself motivated while you're working out

Are you having difficulty motivating yourself to run? It’s understandable, considering it takes a great deal of dedication and commitment. However, with the right approach, running can be immensely satisfying. Listening to music or podcasts while running is an excellent way to get your body moving and keep motivated for longer periods.

Music has been proven to improve physical performance by as much as 15%, making it perfect for runners who want improved endurance levels during their runs. Furthermore, when listened at a reasonable volume level on headphones or earbuds (over 85 decibels), certain songs appear capable of altering our perception of effort so that we’re more likely to continue our efforts even when feeling exhausted and fatigued. Plus, listening somber slower-paced songs has psychological benefits too; they have been known reduce mental fatigue significantly compared with faster-paced upbeat tunes due its hypnotic effect caused by the release dopamine in response from hearing slow melodies

Podcasts are another effective way stay motivated whilst running:

  • there’s plenty available on all topics imaginable
  • ranging from sports chats shows through audiobooks & interviews
  • plus studies indicate podcasting leads exercise experiences positively impacting motivation which results in better focus aiding runners maintain intensity over increased duration/distances making every workout session count!

Apart from just getting distracted Podcasts also offer other associated benefits like enabling people learn something new about favorite topic during each run – providing added incentive go out door & enjoy some fresh air.

See also
New to Running? Here Are 11 Tips to Help You Get Started

Time Your Runs And Track Your Progress

If you’re new to running, it can be really helpful to time your runs and track your progress. There are lots of different ways to do this:

  • Use a stopwatch or fitness tracker. You could get one of those fancy watches that have all the bells and whistles, but I think it’s more fun if you just use your phone! You can download an app like RunKeeper or MapMyRun (I prefer MapMyRun) and then follow their instructions on how to start tracking workouts. These apps will also give you progress reports on how fast or slow you ran each day.
  • Use GPS technology on a smartwatch or wristband (e.g., Garmin Forerunner 235). This gadget tracks all sorts of things about your workout—including distance traveled, average pace, calories burned—and lets you know when it’s time for warm-up stretches before every run. It will also keep track of speedwork so that even novice runners will be able to improve their times over time by hitting their target paces perfectly every single time they hit “go”!

Run With Friends And Join a Running Group

If you’re looking for motivation to start running, consider joining a running group. A friend of mine started running after hearing about a man who ran across the United States with his dog. The idea of running such a long distance seemed overwhelming, but when he heard that someone else had done it, he became inspired and decided to try it himself.

Running with friends will help keep you accountable and motivated! It can also motivate them because they want you to do well so they can brag about your accomplishments later on (or maybe just talk about how far they ran).

There are lots of benefits to having people around while exercising:

  • You’re more likely to stick with your workout routine if you know others are expecting something from it (i.e., staying fit)
  • You have someone there who understands what challenges come along with working out—this makes the experience much more enjoyable when everyone knows what they’re doing

Run in the morning or late at night.

Run in the morning or late at night

Running is an excellent way to stay in shape and maintain a healthy lifestyle. Many people struggle with committing to a regular routine due to their busy schedules or simply because they don’t feel motivated enough. But many benefits of running at different times during the day could help jumpstart your schedule.

Runners have long discussed whether it’s better to run in the morning or late at night when trying to maximize their performance. While there isn’t necessarily one right answer for everyone, each time period has its own unique advantages associated with it depending on your needs and goals as an individual runner.

In general, those who prefer morning runs typically site increased mental clarity after completing them which can make starting the day easier by preparing you mentally for whatever tasks may lie ahead during that day. Running early also allows runners more freedom from external stimuli such as windy conditions or traffic which can be helpful if looking for distraction-free training session every once in awhile.. Additionally, studies show that we tend to sleep better when going out early as opposed staying up later through stimulation caused by afternoon light exposure based off our natural circadian rhythm patterns throughout the day; thus allowing us greater restorative recovery periods between tough workouts 

Do it with someone else.

There are a few benefits to running with someone else. Running with someone else can be a great way to keep each other motivated and not cheat on your workout by taking shortcuts or skipping days. You also have someone to push you when you’re tired and bored, so it keeps the run interesting and fun!

I recommend choosing a friend or family member who has similar fitness goals as yours so that they can help keep the pace of your run in check.

Motivating yourself to do something hard is hard, but worth it!

Use the Fartlek method of running to break up your routine
  • You will feel better afterwards.
  • You will be proud of yourself for sticking to your goal, and you’ll be more motivated to do it again in the future.
  • You will get stronger and faster, as running increases your muscles’ ability to use oxygen more efficiently (your VO2 max) as well as how quickly they recover from exertion (your lactate threshold). This means that when you run again, you can go faster or further before needing a break.
  • Running also increases your flexibility and agility by strengthening the tendons and ligaments in your hips, knees, ankles and feet—a benefit that carries over into other activities like dancing or martial arts training!
  • It helps keep you healthy by improving blood circulation throughout the body while releasing endorphins that help reduce stress levels—which means less anxiety about being active! Even better? Studies show that regular exercise reduces symptoms associated with depression.
  • The improved cardiovascular function brought about by regular exercise leads directly into greater energy levels: studies have shown that runners have higher resting metabolic rates than non-runners (meaning they burn more calories than their sedentary counterparts). And because getting enough sleep is essential for maintaining good health but so often difficult for people who work late hours at their jobs every night – especially if those jobs involve sitting behind a desk all day long – one study found that exercising regularly can help combat insomnia!
See also
Conquer the Hills: Techniques and Benefits of Hill Training for Runners

Having a plan is better than having no plan.

Having a plan is better than having no plan. You might think it would be best to just head out and run, but that’s not always true. If you want to get the most out of your running session, take some time to write down what exactly it is you want to accomplish before you hit the road or track. You can use this list as a guide for how much time you should allot for each activity.

The best way to start a plan is by writing it down! Write down everything that is important to YOU in running: Do you have any specific goals? Do you have certain distances or times in mind? Are there any races coming up? Is there something specific about your physical condition that needs improvement (ie., more endurance)? These are all things worth considering when putting together a fitness plan that works for you!


We hope these suggestions help you get started with running! Remember that the most important thing is to just do it—even if it means you’re only able to walk for a few minutes at first. And remember: no matter how bad you feel or how much pain you’re in, there are always ways around the problem (like going outside in the snow).



How to Start Running When You Don’t Feel Like It: 4 Fail-proof Tips That Keep Me Running for 9+ Years.” Accessed 16 Jan. 2023.

Wilcox, Melanie. “How to Run (When You Just Don’t Feel Like It).Verily, 19 Aug. 2020

Michelle. “Running Motivation: 10 Tips When You Don’t Feel Like Running – Bliss From Balance.” Bliss From Balance, 9 May 2020.

Running for Beginners: How to Get Started.” Verywell Fit, 10 Aug. 2022.

How to Start Running Today: A Beginner’s Guide With Plans.” Runner’s World, 6 Jan. 2023.

How to Start Running.” How to Start Running – Well Guides – the New York Times, Accessed 16 Jan. 2023.