6.19.2013

Push It Wednesday: Get Out of that Running Rut!

It happens to all of us at one point or another, we are training quite happily and then kaboom! We are in a rut. Running ruts suck! Sorry, they do. It is hard to get motivated and do what you need to do when your mind is feeling blah, your body is feeling blah, and you are simply discouraged. But don't worry, you can indeed get yourself back out there and running merrily along!But how merry you run depends on you. 

Here are my 5 tips for getting out of a rut and I created two lists since I feel your strategy will change as you get closer to race day, assuming you have a target race for your training plan.

5 Tips for Getting Out of a Rut {Race Day is over 6 Weeks Away}
  1. First, ask yourself, am I overtraining? If yes, cut back miles or speedwork and perhaps incorporate more sleep. You will need to ascertain what you can cut/add based on where you are in your training schedule and what your primary goals are. Personally, I have found incorporating some recovery weeks in my training helps alot and in those weeks, I cut out tempo runs, intervals, etc. and just run easy miles all week. It is refreshing!
  2. Reward yourself! You are training hard and positive reinforcement makes a huge difference in everyone's life. How about getting some new tunes, a new running outfit, or perhaps just some sparkling water (my favoritie reward)? It doesn't have to cost alot but treat yourself!
  3. Run a different path or treadmill routine. It is hard to stay motivated when you do the same thing day in and day out. Switch it up! You can get some treadmill workout inspiration HERE!
  4. Sign up for a local race either as a participant or a volunteer. I do realize you may not want to race, or there may not be a race distance you like, so go ahead a volunteer. Just being there and participating can be revigorating. Race day endorphins are contagious! Go get yourself a dose of happiness!
  5. Run with a friend! Yep, get someone out there running with you. Even if you never speak to each other during the run, the norm for when dear hubby and run together, it is nice just having someone there with you!

5 Tips for Getting Out of a Rut {Race Day is within 6 Weeks}
  1. First, ask yourself, am I overtraining? Yes, this is my first question no matter what. But with race day just around the corner you may not love the idea of cutting back miles or speed; therefore, I strongly recommend SLEEP! Go to bed an hour or more earlier at least two nights in a row. It helps recharge and heal your body. Do it. You are worth it.
  2. Review your training log and write down a list of 5 positives. Yes, 5 positives. Find 5 things that you are proud of in your training. Perhaps it was a long run finished or running a certain pace or doing x-number of tempo runs. It could even be taking that much needed rest day 4 weeks ago and having a great run the following day. What about how many miles you have logged? The positives are there, FIND THEM!
  3. Stalk Check out the race website and/or materials. With race day just around the corner distract your sluggish mind by reviewing the course and other details. Now is a good time to start envisioning success on race day and to practice your mantras!
  4. Reward yourself. Yep, I am promoting self appreciation and positive reinforcement again. Treat yourself to new tunes, new running gear, a special drink (choose responsibly please and if you missed it before, I love to treat myself to sparking water!).
  5. Do something different. Run in a different place or run with a friend. Sometimes just by adding in a fun run you are able to get back on track with your training!
What are your secret weapons for getting out of a rut? Feel free to comment below!

Daily Gratitude: I am thankful for palm trees!
Daily Affirmation: I am open to love and to be loved.

5 comments:

  1. Great suggestions!

    I definitely change my route when I get in a rut. It's really the best way for me to shake things up.

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  2. I've found that running with a group seems to stop them happening. It's such a social activity that the running is almost secondary and there's plenty of motivation to be there.

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  3. I have lost a 4 pounds just doing a thirty minute run everyday. I also use this motivade app to keep track of my activities. I have found it useful. Might be useful for other people also. Its available on google play page http://bit.ly/121gefn

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  4. Perfect timing for this post! I have been in a rut lately and needed a little motivation. I changed up my workout and I am going to be running with a group again. Hope it helps!

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