Some Days/ Weeks, I Don't Like Running

I know this may be shocking, but more days than not, I don't like running.  I like the idea of running,  I like the way it burns calories so I can eat more, and I like what I've accomplished after I run, but many days the entire run is drudgery.

This week, for example has been tough.  Tuesday was hills.  This means I run 15 minutes to warm up, 40 second uphill incline -  6 times, and then 15 minutes cool down.  The only part I even remotely enjoyed was running downhill, but even that got hard after the third time.

Today was speed running - which is relative because for me it is only sub 9 minute miles.  Please quit laughing, I am 54. So, 20 minute warm up, 20 minute speed run, and 20 minutes cool down.  No part of that sounds fun!

So here is what I do. 

1. I put on my running clothes.  That is the first step because if I am at least dressed to run, I'm more likely to actually run.
2. I set an arbitrary time to run - and it is very adjustable. Today it was 7, then 8
3. Eventually I head out the door - with a charged ipod which helps a lot.

Then - and these are my big secret weapons:

     4. I break everything down into small pieces.  

     5.  I bribe myself.

Maybe 4 and 5 need explanation.  

Today I broke the 20 minutes warm up into two sections of 10: just run 10 minutes to the park.  Then run 10 more minutes to the Gym.  I broke my 20 minute speed run into 4 sets of 5 minutes. Every 5 minutes I would stop, stretch, and even go get water halfway through. Even on those 5 minutes, I would tell myself, " just 3 more minutes until a break" kind of breaking it down even smaller.  Tuesdays with the hills, I kept doing fractions in my head - 'You are 1/6 done" after one hill, "You are 1/3 done" after 2 hills, etc.  It also took my mind off running since I'm not that good at fractions.

The secret here is that 60 minutes of running overwhelmed me, but 5- to 10 minute bites I could handle. 6 hills did not seem overwhelming, but I just flat did not want to do them. Using this secret weapon, I got through both workouts still in good mental and physical condition.

About the bribing - I am always thinking about what I am going to eat after I run, while I'm running. Today my reward is Chick-fil-A and maybe some chocolate!  Sometimes I even take bribes  with me - jelly beans or energy chews.  I'll reward myself every mile or 10 minutes or less if needed with those little candies.  

     
                                                        Three of my favorite rewards

                 

I am not saying this is break through behavioral science - I'm just saying it works for me.

Taking small steps,

TVW