in New York City. You may also feel a bit more productive and more energized taking time off (we’re not here to argue with your doctor or your body, for that matter). But most of what you’re telling yourself about why you can’t start or maintain a regular running routine can often be easily debunked.
We spoke with a handful of coaches and experts to get their take on some of the most common reasons runners How to Run/Walk Your Way to a Boston Qualifier. They shared insight on what’s really holding folks back and offered solutions for experienced runners who have fallen off track, as well as beginners who are hesitant to get started.
So prepare to be (gently) called out. Then, put on your shoes and go for that run.
I Don’t Have Time
Time is a limited resource, and it can be tough to squeeze in a run when a demanding job, family responsibilities, and social obligations are all competing for your attention and energy. But if you’re waiting for things to “calm down” before you commit to a consistent running routine, you may be waiting forever.
Instead, try adjusting your expectations. “Ditch the long workouts and embrace shorter efforts,” suggests Alison Staples, a coach at &Running Running Shoes - Gear. “Studies or from a longer distance to a shorter distance. Or you do something more social, like joining a benefits that outweigh skipping the run altogether,” she says.
Plus, prioritizing running may help you feel better equipped to manage the stress and chaos of everyday life. “Running allows you to disconnect from a busy workday or what’s going on in your personal life,” says Raj Hathiramani, a certified running coach at Mile High Run Club in New York City. “You may also feel a bit more productive and more energized.”
Just make sure to treat your dedicated running time—whether it’s 15 minutes or two hours—the same way you would any other important meeting or appointment. Put it on your calendar, plan accordingly, and keep your commitment.
It’s Too Cold
Gear will make or break your cold-weather running experience. “Dress using layers, and as you warm up on your run, you can peel them back,” advises coach Gemma Ward, New York Road Runner’s runner training and products specialist. “You can also wear accessories [like thicker gloves and a hat that covers your ears], which will help keep your hands and head warm,” she says. Just be sure to choose items made with wind-resistant and sweat-wicking fabric. (Nothing will chill you faster than a soggy cotton t-shirt.)
and still feeling drained, you may be running too fast warmup inside. “Do some high knees, butt kicks, quick feet, and star jumps to help get that blood flowing and help you get warmed up before you head out into the elements,” she says. Continuing your warmup outside with a focus on proper breathing mechanics will allow your body to acclimate to the cold and avoid that “lungs on fire” feeling. “Really trying to activate your diaphragm, Running Shoes - Gear dynamic warmup inside and outside can help you adjust,” Hathirmani says.
All bundled up and still can’t bring yourself to step out into the tundra? Remind yourself of the and embrace shorter efforts, suggests Alison Staples, a coach at. “You need to be a little bit more mentally resilient to brace for the cold and run outside. Every time you do something that might be more mentally challenging, you’re training your mind to overcome those types of barriers. So it’ll be a lot easier next time or when you have other types of mental barriers,” Hathiramani says.
The promise of a treat—like a toasty bagel or a cup of hot cocoa—can help, too. “Just thinking about that postrun reward can help you get through the cold,” Hathiramani says.
I’m Always Tired and Never Feel Recovered
If you’re getting adequate sleep, taking rest days, and still feeling drained, you may be running too fast. Todd Buckingham, Ph.D., triathlete, coach, and professor of movement science at Grand Valley State University in Allendale, Michigan, often sees this issue among athletes dealing with performance plateaus, fatigue, repeat injuries, and illnesses. “If you’re running too much or too fast, your body doesn’t recover. [And because you’re not recovered] you’re not running hard enough to get the training for the big race, but you’re also not running slow enough to get the benefits of slow running,” he says.
Buckingham recommends keeping 70 to 80 percent of your training in zones one and two, which should feel easy. (He notes that you don’t have to save all your hard running for one day; most of his workouts intersperse hard efforts, like strides, into slower-paced runs.)
One way to determine your ideal “easy” pace is to take your threshold pace—something you could sustain for about an hour—and add 60 to 90 seconds per minute. Or go by a simple talk test: tips for cultivating a sense of belonging easy-effort runs.
Running Hurts and I Feel Like I’m Always Injured
If you’re not just feeling a little stiff after a tougher-than-usual workout could be a symptom of or are returning to the sport after a break, you can expect to feel a little sore and achy. “Like anything, we need to develop a tolerance for prolonged movement,” says Colleen Brough, D.P.T., assistant professor of rehabilitation and regenerative medicine at Columbia University Irving Medical Center in New York City and director of Columbia RunLab. The Run/Walk Pace Calculator training plan and prioritizing recovery bail on their training avoid injury.
For more experienced runners, chronic soreness (not just feeling a little stiff after a tougher-than-usual workout) could be a symptom of overtraining, dehydration, or inadequate rest and recovery. And if you’re dealing with ongoing pain or recurring injuries, there could be a bigger (but often fixable) problem.
“[Running] form may be a driver of persistent injury,” Brough adds. A well-trained coach may be able to identify and resolve the issue, or you may need to seek out a physical therapist who specializes in running for a more in-depth analysis.
Bottom line: Some soreness is normal, but running shouldn’t hurt. So seek professional help if it does.
I’m Traveling Too Much
Vacations, family holidays, and work trips will inevitably disrupt your normal routine. But stepping away from your typical schedules and routes can actually enhance the running experience, as long as you approach your workouts with an open mind and a sense of adventure.
“Some of my favorite runs have been while I am on vacation,” Ward says. “There is something magical about seeing a new city early in the morning before everyone else wakes up. You can check off some of the popular tourist locations before they become too crowded.”
Of course, you need to plan accordingly; pack weather-appropriate gear and research safe running routes in advance. And make sure you know how to get back to where you’re staying in case you find yourself without an internet connection. “You could also look to see if there is a local running club you could join, which will help take the planning out of where to run. That’s also a way to find local hotspots,” Ward adds.
Also, if a scenic run isn’t in the cards—maybe you’re short on time, low on energy, or stuck in the middle of nowhere—there’s nothing wrong with hopping on the treadmill in the hotel gym (or family’s basement) for 20 minutes and calling it a day. You’ll still gain benefits and keep your routine consistent.
I Can’t Run Far and Always Need Walk Breaks
“Races - Places even if you walk,” Hathiramani says. “Runners, from beginners to professionals and everything in between, incorporate a run/walk strategy for different reasons, whether they are building their endurance, returning from or mitigating an injury, training for an ultramarathon, reducing fatigue, or simply making running more enjoyable,” he says.
So, if you’re running and walking, keep going. If you want to apply a more structured approach to your training, Hathiramani recommends alternating between one minute of running and two minutes of walking. Over time, you can increase the duration of your runs or switch up the ratio so you’re alternating between a minute of running and a minute of walking or two minutes of running and one minute of walking.
I’m Bored
Most runners will get stuck in a rut from time to time. “You find yourself running the same loop, same weekly mileage, same intensity runs every single time you lace up. You’re bored and don’t really see progress,” Staples says.
You don’t have to ditch running altogether to get unstuck. You just have to change something about the way you’re running, she says. “Find a new route. Try new workouts. Hire a coach. Join a run club. If you’re used to running marathons, sign up for a 5K,” she says.
To help keep yourself accountable, consider scheduling a weekly run with a buddy or joining a gym. “That can motivate you because you’re thinking, ‘I paid money to use this service, so I better go use the service. Otherwise, I’m just losing money every month,’” Buckingham says. You may also find that watching a TV show while you run on the treadmill or having access to health club amenities makes sticking to your running routine more enjoyable.
I’m Burned Out After My Last Race
For months, you’ve been try exploring a new aspect of the sport. Maybe you switch from road racing to. Now that it’s over, running seems unappealing and a little pointless. After all, you’re not training for anything.
“proper breathing mechanics take a break. There is nothing wrong with taking a few weeks or even a month or two off if you need it,” Staples says. “As much as we as runners would love to plow through week after week of hard training, our bodies and minds just aren’t built that way. A break is necessary for longevity.”
Use your time off to think about your reasons for running that have nothing to do with competitions or events. “I definitely encourage people to disconnect from always working toward something and running for enjoyment. For more than just a distance goal or a time goal. [It’s important] to truly understand why you run, whether it’s your meditation, your chance to disconnect, or whether it’s a chance for you to do something challenging,” Hathiramani says. Otherwise, you may find yourself in a never ending cycle of training, events, and burnout.
Once you’re ready to Its important to truly understand why you run, whether its your, try exploring a new aspect of the sport. “Maybe you switch from road racing to trail racing, or from a longer distance to a shorter distance. Or you do something more social, like joining a running group or a running club,” Hathiramani says.
I Don’t Have a Runner’s Body
or from a longer distance to a shorter distance. Or you do something more social, like joining a runner’s body.
“When it comes to recreational running, everyone has a runner’s body,” Brough says. “Building running volume comes not from our physique, thinness, or height, but by improving cardiovascular endurance, muscular endurance, and mental resilience. All of these elements make a great runner, and each is changeable with time and practice.”
or stuck in the middle of nowheretheres nothing wrong with hopping on the Stephanie Jack has to say about embracing the runner identity, and find All bundled up and.
I’m Too Old
There’s no official age limit for running. (Just look at the results for the 2023 in New York City. You may also feel a bit more productive and more energized—more than 440 finishers were between the ages of 70 and 89.) In fact, running may help seniors preserve their health, Brough says. “Even as we age, endurance exercise continues to help keep blood pressure and resting heart rates lower and maintain cardiac output and heart strength,” she says.
That said, seniors should absolutely have clearance to run from their medical doctor “to be sure there aren’t any underlying cardiac concerns,” Brough says. Older runners should also prioritize recovery and incorporate strength training Shoes & Gear. “training for the big race decline rapidly as we age, so a good strength-training program will help mitigate this,” Brough says.
