How to Overcome a Mental Running Slump

We’ve all been there. The moments when, seemingly out of nowhere, running starts losing it’s appeal, and almost every mile feels like a chore. We find ourselves making excuses to postpone a run, or end up cutting a run short. It doesn’t take long for these feelings to add up, and before we know it, our mileage starts to drop and we’re honestly wondering if maybe we should just quit running altogether.

As someone who’s experienced this more than she’d like to admit, over the years I’ve learned a few ways to help overcome this. While usually nothing ends up being an instant fix, even just having one good run in the midst of it all can go a long way in helping you eventually overcome a mental running slump.

One way is to join a running group or just find one running buddy to share the miles with. While I typically run the majority of my miles solo, I’ve done enough group runs to know that miles shared with other people always end up going by so much faster. There seems to be something almost magical in knowing that you’re not alone in doing something that may feel hard in the moment. Running with others can also give you that external encouragement when you really need it. It’s amazing how a simple “you got this” or even a high five can go a long way.

Another method I’ve found that can help is simply running your usual route backwards. As creatures of habit, I know my usual route like the back of my hand, as they say. I know how far it is from one landmark to the next, and even know when to run on the other side of the sidewalk because there’s a slightly uneven section of pavement coming up. Even if it’s a relatively smaller loop, like 3-4 miles, running it in reverse feels like it’s tricking your mind into being an entirely new route. Feeling new can help fight off boredom and keep you more engaged in the run, therefore making it much more enjoyable.

Something else that can help? A treadmill. Ok, hear me out on this one.

We all know the saying, that 10 minutes on the treadmill feels like an hour anywhere else. To be fair, I don’t disagree. But I’ve discovered that in this day and age, a streaming service can make all the difference. I love to put on a Marvel movie or whatever series I’m currently watching and just zone out for an hour or so. I find that it definitely helps the miles go by faster. Better yet, try watching a movie about running, while you’re running. My two fave running movies are Run, Fatboy, Run and Brittany Runs a Marathon. Plus, there’s no denying the upside to a treadmill run: having a bathroom always nearby, and being able to replenish your water and fuel in a jiffy, things that can definitely add stress to any outdoor run.

Another thing than can help is a new piece of running gear. Now, I’m definitely not saying to go out and drop hundreds of dollars on new stuff, but I’ve found that just one new item of clothing helps get me excited and more motivated to run. Are you due for a new pair of shoes? Maybe your favorite brand just came out with a stunning new colorway, and you can’t wait to show them off. As someone who usually wears a hat when she runs, I love when I get a new hat with a whimsical print that always makes me smile just looking at it.

The last thing that can help a mental running slump may sound a bit counterintuitive, but it’s the easiest one: don’t run. Back when I was training for my first marathon in 2013, I followed a training plan, as most people do. I remember finding myself discouraged if I missed a run or had to cut one short. In the years since, I’ve come to realize that allowing myself extra days off was not the end of everything. In fact, taking that extra time off made me miss running, and more excited to get back to it. Runners tend to be a stubborn group, and while our minds are constantly telling us to go, sometimes our body is craving rest. Learning to navigate that juxtaposition can help you enjoy running for years to come.