Having Trouble Getting Out the Door for a Run?

I often get asked: "What do you tell your runners when they just can't get themselves out the door for a workout?" My answer is, “Show up.”

The hardest part of a workout is often the start. Maybe you feel physically or mentally fatigued, the weather is too hot or cold, or the planned training run that day is intimidating. Perhaps it is fear of not succeeding. My advice is to show up. Put on the run shoes and walk out the door, drive to the group run, the track, the hill - wherever you need to be. Put aside all expectations and put one foot in front of the other. Just start.

I like these mantras. They are equivalent to hugging yourself; they are mental hugs!

• "I am good enough."

• "I will do what I can today, whatever that is."

Most times, the perceived fatigue, temperatures, or difficulty of the workout begins to fade after you are warmed up, and you realize that, "yes, I can."

When you get into a workout, it will become apparent if you are sick, overtrained, lacking proper recovery*, or injured. Your heart rate may get too high for your effort level or pace; perhaps you feel weaker than usual or are experiencing symptoms not attributed to delayed onset muscle soreness. Maybe you are experiencing pain greater than a 3/10 on the pain scale.

In this case, honor your body and decrease the intensity of the workout or stop altogether and take a rest day. Live to run another day. And, be sure to pat yourself on the back for getting started, trying, and showing up!

Need help? Coach Amy offers several options: group run/walk support, run clinics, strength classes, and personalized coaching.

*Stay tuned for a podcast episode about recovery on the upcoming Coach Amy and Coach Liz show.