BASS PRO MIDWEEK MOTIVATION - Get out of that rut

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something many runners are finding themselves in today... a running rut. Whether it be from the cold, the snow, the ice, the long days of winter, or any other reason, a lot of once-motivated runners are finding it hard to find the energy to lace up their shoes and get out the door. 

But there is hope on the horizon! Spring will be here in 39 days!! Until then, check out these 12 tips women's Running says will help get you out of your running rut and what I had to say about them based on personal experience. But keep in mind as you do that just like in life, running has it's ebbs and flows, it's highs and it's lows. I've been consistently running for more than two decades and can tell you that I've had my fair share of running ruts. I didn't let them keep me down though and neither should you! So take your feelings in stride (literally), own that they are real and then grant yourself some grace, take a few deep breaths and remind yourself what a gift running is. Now smile... try a few of these tips and get back out there!!

1. Buy some new running gear. Duh. A new GPS watch, a shiny running vest or some new kicks… these are great excuses to force yourself out the door. I mean obviously you have to try them out some how! My favorite thing to get motivated is buying a new pair of running shoes (HOKA for this girl). Leave them in the box if they don't immediately inspire you to get out the door and imagine them taunting and daring you to take them out for a try. And if you need an extra incentive, buy some new supplements, gels, hydration powders or headphones. 

2. Go shorter and faster. For some runners, racing the same distance over and over is awesome, but it can begin to feel like a scene out of Groundhog Day. As you’re setting your goals for the New Year, include a variety of race distances. I couldn't agree with this more. Add a few goals with that as well like getting a PR on the 5k or 10k distance. Believe it or not, the added speedwork will help you gain endurance for those long runs and races. 

3. Buddy up. Research has shown that social exercise not only inspires you to run longer, but you’ll also push harder within a group environment. If you’ve been a lone wolf, consider heading to your local running store, gym, or find running club meet-up. And you know I'm a firm believer in this one! If I had a dollar for every runner that ran farther or faster because they had a group of friends encouraging them, I think I could buy a Starbucks every single day of the rest of my life. 

4. Schedule a runcation. If you normally just run in your neck of the woods, schedule a race in a new destination. This is a great way to combine your vacation (or give you an excuse to take one) with a race. So for someone who has rarely taken a vacation that hasn't revolved around a race, this one is a real motivator. Imagine your family going with you to cheer you on. Does that motivate you or what? And how about the thought of being in a hotel the day after the race with access to a pool? Some tepid pool work will exponentially speed up your recovery. That makes it a win-win right? 

5. Join an online Challenge that you can invite your friends to. A big number of runners in my circle are doing the Taji 100 challenge right now with a goal of logging at least 100 miles in the month of February. Challenges like this are one of the fastest ways a person can get out of a running rut. They put the fun back in running and can get you off the couch faster than most anything. I mean you don't want to let your friends down right?

6. Put together a new training plan. Training plans really get me excited to run. I love checking off my runs each day and I feel like a major chump when there is a hole in my training calendar because I flaked out.  While training plans are not my thing, as a running coach I know they are invaluable for keeping a person motivated. So if you don't have one, make one. Do an internet search and familiarize yourself with what goes into making a good training plan. And if you want to make it easier on yourself, hire a running coach. 

7. Run naked. Not literally though.  Ditch the GPS watch. This will remove the focus on time, pace and distance. and allow you to run freeeeeeeeeeeeeee. I agree! This is a great suggestion. This is a great suggestion on so many levels. Ditching the watch will not only allow you to run with abandon, it will help you better stay in the moment and be mindful of the time you have right now. Run naked as often as possible,

8. Pick a Goal Race. Sometimes it is easy to fall into a rut if you are not training for something. Pick a goal race, and it doesn’t have to be a big one. A local 5K can be just as strong a motivator as a marathon. Once again, this something I strongly suggest. And if your goal race is a long one, pick some races to do to help you get there. Stepping stones can keep you motivated. 

9. Raise some mo-nay. Another way to add purpose to your running is to fundraise and run for a cause. Knowing that your miles will make a difference for someone can be a huge motivator. There are so many non-profit races that go towards charity that you shouldn't have a problem finding a race that will allow you to run for a purpose. 

10. Change it up. Maybe your lack of desire comes from boredom. Do you run the same route or collection of routes all of the time? That can get old. Schedule a run where you drive to a new location- run on a trail, along the ocean, or head to the track and run a few laps there. Who knows, you might find some hidden motivation along those trails. And don't forget about aqua running!! This is my fave. Get yourself some cordless earbuds and catch up on some movie watching or listen to a podcast while you're in the pool letting the water work its' magic. 

11. Hit the gym. If your rut is a result of over training, an activity change can be helpful. Try something new- a group class, Yoga, spin, Pilates- all of these (along with many others) will help build strength while you’re not running and give you the mental break that you might need. Concentrate on stretching and strengthening those muscles that are typically neglected (hamstrings, hip-flexors, core). 

12. Go streaking. Again, not literally. Signing up for a RunStreak with Runner’s World, or the US Running Streak Association (yes, that is a THING) can help shift your focus towards consistency. Many online challenges provide a community and with it accountability- it might be exactly what you need to get your mojo back. The interesting thing about streaking is, the more you do it the more motivated you are to not quit. I mean, think about it. If you've kept up a streak for 432 days, you don't want to skip day 433 and go back to day one right? 

So there you have it friends. Running ruts are no fun and they require work to get out of them. But let me tell you, it's so worth the effort. You don't want to be one of "those" runners who skips one workout, then another, and then just one more and then finds him or herself not having logged a mile in weeks, months, or even years. I've seen it happen and it always leave the runner with a lot of regret. And you know what I always say about regret... it makes a very hard pillow. So make the effort to climb out of that rut today so you can get to training and join your friends at some of those Spring races coming up!! 39 more days!! Who's excited???? Happy Running!!!