I knew I wanted to go for a run yesterday, but in reality, I wasn’t jonesin’ for a run. I really just needed to do it. My body needed it. So did my mind, but when I’ve gone too long without cardio, my mind forgets that it needs it.
The thing is, while your mind can definitely have a positive or negative impact on your run and while your run can make your mind happier, your body can benefit from a run (or other workout) even if you are not in the mood. (There are studies out there that say that even forced exercise can improve your stress and anxiety levels…)
So, I phoned it in, at least for the first couple of miles. I was just out there getting in the mileage. Thankfully, around mile 3, the endorphins took over and I actually did speed work for the last two miles. As it turns out, it was a good thing I ran. I scraped the side of my nearly brand new car on a post in a parking garage last night. Pretty sure that if I had not gone running, you’d find me in a corner with a bag of cookies.
I’m sure I’m not alone, so here are some tips for getting in that workout when you just don’t feel like it.
1. Just start. Seriously. Just take the first step, even if you don’t want to. Chances are really good that once you start, you’ll keep going. I knew that if I didn’t run yesterday, the downward spiral would continue and the upward trend of the scale would as well. And even though my mind said it didn’t want to work out, on an intellectual level, I knew I’d be happier if I did it.
2. Get a little help from your friends. Plan to meet a friend at the gym or for a run. If nothing else, plan a meet up and walk there. Every little bit counts. If I have someone waiting for me, I’m not going to leave them hanging. (And I’ve totally blown off classes I’ve paid for, so that doesn’t motivate me, but maybe paying for a class would motivate you…)
3. Set a goal. Then do more. I always set a minimum and barring injury, stomach upset, or a hard time deadline, I always hit that goal. But I also try to always do a little bit more. Maybe just another 10th of a mile or one more push up or 20 more seconds of plank, but pushing past my goal always makes me feel a little more positive about the workout and that much more likely to do the next one. (And all those little extras add up! #wycwyc as Carla would say…)
4. Mix it up. I’m a huge fan of fartlek runs. Time passes so quickly when you are constantly changing pace! Sometimes I have to run with a purpose (AKA training plan) but when my goal is just to get exercise? I do whatever seems fun at that moment – sprinting the shady spots, really pushing it up the hills, play with my stride or cadence a bit… Some days it is just about exercising for health.
5.Try something new. Really, really, really don’t want to go out for that run on a hot day? Can’t stand the idea of one more minute in the saddle? These days, there are so many options out there! Zumba, Yoga, Pi-yo, Pilates, Spin, Crossfit, videos you can follow at home… Heck, you can even just go play at the playground (this works particularly well if you have kids to take with you LOL).
Bonus: Don’t rest on Monday! My “workout week” runs Monday – Sunday. If I take a rest day, that means I only have one more rest day the remainder of the week. Knowing I have a rest day in the hole is like a security blanket for me. I know that if I really need one (either because my body says it needs it or life gets in the way), I still have it waiting to be used. Also, from a psychological standpoint, exercising on Monday sets the tone for the week. So get out there and start your week off right!
So, those are the ways I get myself out there when being out there is the last thing I want to do.
How do you get out the door when your mind is telling you no?
Don’t forget I have a Skirt Sports giveaway going on! Also, last day to register for the Fit Foodie 5k is Wednesday! Enter now and use code MCMMAMA for 10% off!
I’ve joined Run the Great Wide Somewhere and My No Guilt Life to host Tuesdays on the Run! See the details below and add your running related post.
Great advice! I find having someone counting on me really helps. I never want to back out or leave them hanging. I’m the same way with classes and often find I want to do something before the day is over.
Susan recently posted…A little craziness to get back at it
Yep, I can throw away money, but I hate leaving a friend in the lurch… I actually do better just paying for a class at a time when I arrive since then I actually take the class LOL.
For me, having a plan of what I’m doing — even if it’s just an easy run — is key to getting me out of bed and out the door.
Coco recently posted…The Perfect Race (Lawyers Have Heart 10K)
I try to plan my week, but it pretty much never turns out how I want…
Thanks for linking up today!
Man, your tips were written for ME. I had this same talk this morning: just start. Okay, that wasn’t so bad, go a little farther now. Hey, look, it’s a mile! Let’s go for 2… and add in some speed work! Ha… anything to get it done, right?
Patty recently posted…Tuesdays on the Run: Mix Up Your Run ASICS Giveaway
I run that way a lot. I’ve talked my way through many a long run that way.
These are all so true. I often tell myself to at least just go put my workout clothes on. Then once I’m dressed and ready to go, it’s much easier to get myself out the door.
Chaitali recently posted…Weekly review
I almost always put my running bra on as my first thing each morning…
Great advice!!! I know that if I don’t workout on Monday than I won’t on Tuesday either, but then I HAVE to by Wednesday. Monday workouts are so hard to find the motivation to go out and do the work but man it sure does feel good to get it done, then I can take my much needed rest day on Wednesday when my body needs it and not feel pressed to get the mileage in before the weekend! Having a plan at the beginning of the week is a great idea too.
Becky @ Connect The Dots Ginger recently posted…4 Weeks
Yes! I like to save my rest day for later!
My training weeks are also a Monday-Sunday schedule, but I too try to get a workout, even if its a short one, in on Monday. Although Mondays are usually draining, it always feels so good to get the week off to a good start!
Kathryn @ Dancing to Running recently posted…The World Is My Stage
Yep, the mental boost of a Monday workout is huge.
loved this post, and just in time – i am off for a run now! 🙂
Megan recently posted…Upside down Pizza
Good for you!
Great tips! I always find it is the days were I force myself to run that I have the best runs! I also try to never skip a Monday, so important to start the week out on the right foot 🙂
Annmarie recently posted…#RunChatHunt: June Scavenger Finds
I know. It’s funny how that happens. And my best runs always seem to happen when I don’t have time to keep running…
Great tips I really needed to read this today! I’m totally unmotivated right now. I spent all weekend staying up late for concerts and now I just want to veg but I know I need to work out today so I’m dragging my lazy butt to the gym this afternoon!
Montana recently posted…Galloway Method Mondays: What Did Galloway Ever Do For You?
Good for you! I managed to get a workout in before volunteer time at my kid’s school.
Great tips for getting out there! Thanks!!!
Michelle recently posted…Lemon Vinaigrette with a little twist
Thanks!
There are definitely a few days where I would have bailed if my friends weren’t waiting for me. Accountability helps some days. Good tips!
Deborah Brooks recently posted…Ouch blisters and chafing-What’s a Runner to do?!
Just wish I could find time to meet everyone for a run. Too many meetings these days.
Great tips! I so agree on the fartleks thing. Varying pace and incline whether on a treadmill or outside always help me to pass the time quicker. Some days I really REALLY don’t want to exercise, but you’re so right – once you get started you feel good and keep going. I try to remember that on the days where I’m dreading it 🙂
Patty @ Reach Your Peak recently posted…20 Questions
Oh yeah, I’m all over the place with my pace when I’m on a treadmill.
Excellent tips! I especially like the idea of an exercise week starting on Monday. The early part of the week is always a challenge for me so this mind trick is one I’ll definitely try out.
Thanks – that’s just how the log I use is laid out, so I’ve always looked at my week that way LOL.
Thanks for the great tips! My best trick for getting it done even when I don’t want to is to exercise first thing in the morning. If I plan it for lunch or evening, the excuses and tiredness just get bigger and bigger. If I have a running buddy I always manage to get out the door!
April @ RunTheGreatWideSomewhere recently posted…Shoe Review: Altra Torin
I have used number one on your list more times than I can count. So many days I thought I was too tired or just couldn’t be bothered so I would choose my shortest loop which has extensions that I can add to it if I feel like it once I get running. Nearly every single time I’d add on the extra k’s because starting was really the hardest bit.
Char recently posted…You Should Buy a Lottery Ticket
Great tips – I like the idea of starting the week on a Monday and leaving days for later in the week for “rest.” I always a bit disappointed in myself when I “use up” a rest day on Monday.
Jennifer recently posted…PRR Distance Training Program Kickoff (DC)
Wish I was running the Fit Foodie 5K 🙁
The thing that gets me motivated to go run is the fact that I have an event to look forward too. I have been injured for a while now and I know that I need to work hard if I don’t want to fall behind. If I didn’t have any races planned I thin kit would be a whole lot harder for me to be motivated!
it is TOTALLY JUST START here.
((throws up the #wycwyc gangsign))
Carla recently posted…If Mama ain’t healthy–ain’t nobody healthy.
Love the bonus tip! I like to give myself two days off a week, too, so it really motivates you to get moving on a Monday. And then I don’t feel guilty about taking off Friday 🙂
Just start. That is the main one. Key to all the keys!
If I get dressed, it usually means I will find my way out the door.
Jillian recently posted…Clean Eating Challenge; Days 1-3
Great tips!! And I so agree with you about Mondays setting the tone for the week – I do much better when I get some kind of workout to start the week off.
Michelle @ Running with Attitude recently posted…Friday Five – Ways to beat the heat!
MCM Mama, getting myself going is something I struggle with too. Thanks for the encouragement! I like your idea of having a rest day that you can use any time EXCEPT Monday.
Personally, Mondays are the easiest to get done for me because it’s a fresh start. But if I miss Monday, I find myself several days into the week and haven’t exercised.
I think my favorite way to force myself to exercise when I don’t want to is to just do something for 20 minutes before I shower. I had a stomach ache yesterday, and it’s just pouring rain today, so I did some light cardio and then squats in my living room before my morning shower. I can feel like while I didn’t push myself hard (and revert back to being sick), exercising tomorrow will be that much easier.
Thanks for sharing at the Retro Re-Pin Party 🙂 I hope to see you there next week.
Julie V. (Somebody’s Dinner) recently posted…Retro Re-Pin Party 21
Yep, I’ve had days like that. And missing Monday totally messes with my week. Thanks for stopping by!