How to break out of your running rut

Are you experiencing a cardio crisis?  You caught the running bug a while ago, but suddenly the thought of track, treadmill or all-terrain trotting is making you sick to your stomach.  Sorry Springsteen, we weren’t all “Born to Run.”  Unless there is a Mr. Softee ice cream truck barreling down the street, finding motivation to keep those muscles moving can be challenging. Here is the rundown on how to confront and crush those motivational monsters that are standing in your way of the finish line.

Pep in Your Step.  A little healthy competition is important when fighting the good fight to the finish line.  Whether you are on a treadmill, out for a leisurely lap or competing in a long distance event, put your brain in beast mode.  Next time you are feeling a little sluggish at the gym, try boosting your motivation through friendly competition with the person on the treadmill next to you.  Fire up your feet and adjust the speed and incline of your machine to keep pace with your neighbor.  The first and last mile of a run can be grueling (and sometimes every mile in between), especially if you're visiting the gym mid-afternoon and the only television program to watch is The People's Court.  Don't cut your run short.  Go mile-for-mile with the person next to you until they stop or drop.  Similarly, when running outside or in a race, try to keep a fellow road warrior in your field of vision for the duration of your run.  When you make running a game, it takes the sting out of any possible boredom you may experience.  Passing vehicles, pedestrians, that grumpy guy and his mangy pooch that won't share the sidewalk with fellow foot traffic - think of this crowd as your spectators and give them a solid, gold medal performance.  Extrinsic motivation is crucial when you feel like your getup and go, got up and left.

Jog Your Mind.  I have always been involved in athletics, however I never understood the thrill of running for no particular reason, unless I was chasing after a ball.  It wasn't until college and gaining the dreaded Freshman 15, due to nights of pizza-induced comas, that I decided I had to find a way to lose the weight.  No matter what I tried, I could not shake or rattle my rolls. Then, I started setting short-term goals to help lose the weight.  Running a mile a day was one of them.  After I reached those goals, I expanded my light jogs into longer distances, until I started to really see results. I quickly learned that running is a mind game.  In order to win, you must find distractions to keep the brain occupied while the body does the work.

Some of the best tricks to add time to your run is to recruit an exercise buddy. You don't have to hold hands throughout the whole run, in fact you don't even need to be at the same pace.  Rather, the objective is to be held accountable for finishing your run even when you feel like you're on your last leg.  Another helpful hint is to switch up your running route.  Making your way down the same mile day after day, is just as nightmarish as being stuck in a confined elevator with a serial sneezer - a situation I'd wish on no man.  Keep your runs fun by exploring scenic trails in your area, or admire the homes in a new neighborhood.  The trick is to keep your mind and body moving in the right direction.

Break Your Stride. Cut your brain a break from the pressures of running. As a Personal Trainer, I am constantly trying to find ways to keep a client or gym member interested and excited about exercising. I have learned that running, in particular, gives many people exercise anxiety. Whether you are a novice runner or preparing for the Boston Marathon, don't get track trepidation by over-thinking the miles you have to cover. Just do it. As with anything, if you put too much pressure on yourself, the task is doomed for a disappointing result.

If you are new to running, the old adage, "You must walk before you can run," certainly applies to you.  Divide your run into segments.  Start with a ratio in which you are fast walking seventy-five percent of the time and jogging for the remaining twenty-five percent.  As you become more comfortable and begin to hit your stride, switch the ratio to favor more time spent jogging or running than walking. Furthermore, explore ways in which you can push your body's boundaries.  Change your pace with the help of your iPod.  Pop in your earbuds and run for the duration of a song, then walk for the length of the next song.

Running is not easy.  If it were, everyone would do it.

Earn it.

Have a question for the On The Run panel? Ask it here or email us. Read more from the On The Run blog »