5 ways to overcome any excuse not to run

We all have days, weeks or even months of low motivation, when even setting out running gear the night before isn’t enough to get us out the door. Cue these strategies to overcome any excuse and make running a simple, fun activity instead of something you are dreading. Check out these six game-changing methods that will help you kick excuses to the curb and embrace the runner’s high.

Incentivize yourself while you run

Plan to reward yourself with something you’re eagerly anticipating while you’re running (instead of afterward). A mega-study with 60,000 participants found that simple incentives, like a free audiobook, helped make hitting the gym a highlight of participants’ days. The idea is based on giving participants something to look forward to while exercising, and could be shifted to watching a favourite show on the treadmill, or listening to a new album you’ve been holding off checking out.

Make running a non-negotiable

The number one excuse that researchers hear from people who fail to fit in exercise is lack of time. Don’t squeeze in exercise; give it a VIP spot in your life. Brad Stulberg, performance coach and author of The Practice of Groundedness, suggests treating exercise like an essential part of your job. It really shouldn’t be optional—and the benefits will pay off in all aspects of your life as it boosts focus, helps you stay calm and improves energy.

Motivation facts:

-Nobody feels it all the time.
-Action creates it.
-Sleep restores it.
-It thrives in community.
-It comes and goes.
-Joy is more effective than fear.
-Talking about the work may start it, but doing the work sustains it.
-Nothing more important than showing up.

— Brad Stulberg (@BStulberg) January 29, 2024

Stop thinking about it as exercise

If just thinking about fitting in your daily workout makes you yawn, try making your run a play date instead. In an article in The New York Times, psychologist Crystal Steltenpohl, an expert in exercise motivation, recommended turning exercise into something that feels more like hanging out with friends than a workout. Plan to catch up with a good pal as you log a few miles, or turn your regular run into a scenic tour of some local landmarks—just make it something you can look forward to, rather than a chore you’re dreading.

Embrace flexibility

Feel like you need to have a rigid schedule for running? Incorporating some flexibility will help you hit your targets. A study by behavioural change scientist Katy Milkman found that maintaining flexibility in meeting your exercise goals increases your chance of success. Give yourself the freedom to choose when to lace up, and watch your commitment soar. Whether you’re a morning runner or prefer to hit the treadmill at midnight, find the rhythm that works for you, and don’t be afraid to switch it up when life throws a scheduling curveball at you. The key is flexibility, not rigidity.

Set the stage for success

Where you exercise matters, and whenever possible you should tweak your environment to be as welcoming as possible. Steltenpohl suggests finding or creating an inviting space for physical activity. Choose a treadmill at a gym where you feel comfortable, a park where you feel close to nature, or just a cosy corner at home. Preparation matters (putting those clothes out the night before truly does help) so select your outfit, prep your playlist and set the ambiance.

Anticipate the afterglow

Feel stressed or tired? That’s the perfect time to lace up those sneakers. As Stulberg says: “You don’t need to feel good to get going; you need to get going to feel good.” Exercise is a mood-booster. Embrace the anticipation of post-exercise euphoria, and running becomes a delightful journey instead of a daunting task.