ASICS Knowledge Base: Running Tips and Training Advice

In a Running Rut

Learn How to Break Out of It

How to overcome the hurdle and get running again

When running becomes part of your weekly plan, it’s easy to slip into a routine that becomes all too familiar – boring, and repetitious.

When you’ve hit a wall and feel like you’re becoming bored with running, it’s important to know it won’t stay that way. Action can be taken to put your passion back into the sport, and the spark into your weekly running routine.

Change up your running routine

Making changes to your general running routine can help restore your motivation and passion. It’s a good way to provide yourself with variety that runners often seek in their training.

There are several ways you can go about changing it up:

1. Environment

The best way to give yourself a quick and easy change is to mix up your environment.

Running past the same landmarks and racing the treadmill each week will undoubtedly become repetitive.

Consider changing up your environment and running a new route, or experimenting with new terrain. This will give your body unfamiliar challenges to overcome and can be very useful in breaking out of a rut.

Try to mix up your running with:

Off-road running: New Zealand has an abundance of trails that are exciting to take on. There are ranges of trail options for experienced to beginner runners alike.

Mixing up your route: Run in a different area than normal – try running in a new part of town, or from work instead of home.

2. Time of day

A lot of running is psychological. It takes mental strength to keep going and to stick to your running routine, and time of day is a crucial player in driving your motivation. Consider changing the time you go running to help get your mentality in a stronger state.

You may find that adjusting your running routine to a new time of day could offer a new set of benefits.

Morning: Runners often choose the morning to start the day off, but it’s important to know this can be challenging because your body is colder. It will require more mental strength, which can be a good change.

Mid morning or midday: Mid-morning is when your body has more energy from food and a higher temperature, so running will be easier. Your lungs have also reached good functioning rate, and it’s often argued to be the best time of day to run.

Evening: Body temperature peaks during the afternoon-evening. It’s probably the easiest time of day to run because it can fit around a work day easily.

3. Group running

If your running is mainly a solo activity, consider group running. Running with other people has major benefits for motivation. When you’re surrounded by people working to complete the same run, it helps you find the determination to complete the run and also to excel.

Running with other people will also extend your weekly training into an entire community. If you’re bored of running alone, participating in group running can give you motivation, excitement, and a new running routine.

Consider group running options like:

Local running clubs
Free running meetups

Plan for upcoming running events

Often you’ll find yourself in a slump when you don’t have anything to work towards. It’s hard to get up in the morning, or end your day with a run when it isn’t helping you reach a goal.

Participating in running events can be hugely helpful in breaking out of a rut. New Zealand has a range of races and group runs that can be appropriate for any running level, and they’re a great way to get your motivation re-sparked.

Although your normal routine might not be aimed at competing against others or running long distances, it’s useful to put a goal in place.

A goal will give your running new purpose and help you overcome your slump.

Take a look at upcoming running events in New Zealand. They can range from short trail group running excursions to a full marathon – find one that is compatible with your ability and you’re ready to start training for.

Take time off

Sometimes when you’re facing challenges with your motivation it can signal time to give yourself a rest. Whether your reason for feeling slumped is influenced by a strict schedule or a need for change, incorporating running recovery days into your routine will help you gain the motivation you need for breaking out of a rut.

Try a revised running routine that takes extra break days than you normally would. You can always work back into your normal routine once you’re feeling more positive about running.