How to Motivate Yourself to Run — Overcoming Mental Blocks

In my honest opinion, running (or any type of exercise) for most people is 80% mental and only 20% physical. Now, every individual may experience this balance differently based on their psychological state, physical condition, training level, and the nature of the exercise they're performing - but I've found that predictably its almost always the psychological barriers that stop people from hitting their fitness goals.

Here are some reasons why we sometimes don't feel like running, and what we can do about it:

1.) Acknowledge Anticipated Regret:

The anticipation of discomfort, fatigue, and the substantial time commitment of exercise frequently leads to a psychological phenomenon known as 'anticipated regret,' which instills a sense of dread before one even begins.

Whenever you feel yourself thinking this way, use this helpful mantra:

“Every step I take is a step towards strength, not just physically but mentally. The discomfort and fatigue I anticipate are merely signs of my body getting stronger, of me pushing past my limits. These are short-term challenges for long-term gains. The time I dedicate is an investment in my well-being and future—a commitment I'll never regret but only wish I began sooner."

*This approach leverages the "principle of cognitive restructuring", a method used in cognitive-behavioral therapy, to challenge and change unhealthy thought patterns. It acknowledges the mental barrier but redirects focus towards the growth and progress that come from pushing through discomfort, thereby minimizing the sense of dread and anticipated regret.

2.) Accept You're Never Going To Want To Do It.

Here is the reality - most people rarely feel like exercising, even though we know it's good for our health.

Use The 5 Minute Rule:

The mind can come up with some pretty interesting excuses to avoid working out, but the "Five Minute Rule" offers a psychological workaround. By pledging to commit to just trying to work out for for the first five minutes, this strategy helps sidestep the mental resistance rooted in the prospect of a lengthy, strenuous workout.

Committing to a minimal duration disrupts the cycle of avoidance and activates behavioral momentum. Scientifically, initiating movement catalyzes a mental shift, reducing the perceived effort and typically propelling individuals beyond the initial five-minute goal.

This method effectively counters the brain's excuse-generating tendencies, enhancing the probability of engaging in and completing the intended exercise regimen.

This approach leverages behavioral psychology, suggesting that the act of starting significantly increases the likelihood of completing a full workout, as it aligns with the human tendency to finish tasks once initiated.

Another method you could use:

The Mel Robbins 5-4-3-2-1 (5 Second Rule)

This method made famous by Mel Robbins is a psychological tool designed to overcome procrastination.

This self-regulation strategy involves counting down from five to one and then taking immediate physical action towards a predetermined task (in our case - running.) The countdown disrupts habitual thought patterns, providing a mental "launch sequence" that helps initiate action. This trick can help people go from sitting around to starting their running routine.

By mentally counting down, runners can create a sense of urgency and override reluctance, allowing for immediate engagement in exercise.

This is a great video of the 5 Second Rule:

3.) Make Your Run Routine An Automatic Habit

Making a run ritual is like creating a special routine that helps your brain know it's time to run. By doing certain things, like running at the same time each day, putting on your favorite running outfit, or drinking water before you start, you can train your mind and body to get ready to run without having to think about it too much.

This can make it easier to run regularly and keep you excited about it. For your own ritual, think about doing some easy stretches, picking fun music or a audiobook to listen to, and making sure you have a water bottle ready to help you start off strong.

Addressing the mental challenges of exercising is key to turning your fitness goals into reality. Techniques like the "Five Minute Rule," the Mel Robbins 5 second rule, and establishing a run ritual can significantly change your perspective on exercise.

These strategies not only help in starting a workout but in maintaining regularity, proving that overcoming psychological barriers is a vital step towards lifelong fitness. Through acknowledging and tackling these mental obstacles head-on, you're not just running towards better physical health, but also towards a stronger, more resilient mindset.

Keep pushing forward; each step not only improves your running but also trains your mind to overcome challenges.