Just because something is a habit doesn’t mean you have to do it the same way all the time. Changing it a bit doesn’t break it.
I love my run streak. It’s the backbone of my running and I have no intention of stopping it. But there are periods where I’m just getting it done. No training plan, no race on the horizon, just ticking off the miles. And after a while, that starts to feel like I’m running in a rut.
I haven’t fallen out of love with running. I just need to mix it up.
Why habits go stale
Repetition is what builds a habit. It’s also what can make it feel flat. That’s not a sign that something has gone wrong. It’s just what happens when something becomes automatic. Your habit is working; your motivation just needs a nudge.
Mix it up
The easiest place to start is your routes. Running the same routes in the same order gets predictable fast. Plotting new routes, or running a familiar one in reverse, is a small change that makes a run feel different. I use MapMyRun to plot new ones when I’m bored of what I know.
If you normally run alone, running with other people can be the change you need. A local running club, a Parkrun, or an online run streak group adds variety, company and a reason to keep running that doesn’t just rely on willpower. The Runner’s World Run Streak Facebook group has over 68.5K global members all working towards their own goals. I find it useful when I need a bit of motivation or inspiration.
Setting a short-term goal helps too. Not a big race, just something specific. How fast can you run a mile? What does a month of consistent 5Ks look like? A small target gives your routine a focus again.
Beyond running
Running is your habit, but that doesn’t mean you can’t do other things. Adding strength training, a spin class, a HIIT session or even longer walks can make your running feel different. This type of workout makes you a stronger, more resilient runner. I signed up to CrossFit, and it completely changed my running. I didn’t expect that. Although now I realise it was obvious.
If you’re on a streak, your run becomes the warm-up. But, if you’re following a training programme, don’t deviate from it, there may be enough variety as you move through the programme to pull you out of your rut. If not, focus on the key runs and build other workouts around them.
How I get out of my running rut
When I’m in a rut I focus on three things. New routes, a short-term goal and adding something that isn’t running. I don’t try to change everything at once. My head won’t cope with building a whole new routine from scratch. Small changes, one at a time, until the running feels good again.
What’s your version of mixing it up?
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