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These are some my favorite excuse-busting motivational hacks to keep running consistently through the darker, cooler months ahead
We’ve all been there … probably more than once a week if we’re honest. That moment when lacing up our shoes, closing the door and starting our watch feels impossible, even though we know we’ll be grateful once we’re happily clicking off the miles or, on the worst day, when the run is done and we’re basking in all the good post-run feels. That’s why having a few go-to tricks to get ourselves out the door matters so much. They help us keep showing up for the thing we love, even on the days we really don’t feel like it.
And right now, it’s tougher than ever. With daylight shrinking (especially fast here in northern Montana where I live), the loss of summer’s long warm days, and the arrival of fall, it’s natural to feel motivation slipping. Add in cooler temps, back-to-school routines, or maybe the fatigue of being deep into a training cycle, and suddenly running can start to feel like a chore.
I know how it feels! So, I’m sharing my favorite hacks to keep running strong through the darker months ahead. Because they’re coming and a little strategy makes all the difference.
I wrote about this recently in my article, Why You Should Go Running in the Rain (+ Other Bad Weather), and it’s particularly important as the weather cools off. While fall and winter vary dramatically depending on where you live, the looming darkness of shorter days and “inclement” weather can feel foreboding.
Instead of dreading it, though, try reframing it as an opportunity to find joy in every condition. It’ll not only make you a better runner, it will also teach you how to find joy in all the less-then-ideal moments that life will throw your way.
Ticht Nnaht Hanh describes this best: “If you choose not to find joy in the snow, you will have less joy in your life but the same amount of snow.” No wiser way to say that. Replace snow with darkness, rain, wind, etc. and, you get the point. Find your inner zen and click the miles off.
It’s always harder to skip a run when you’re meeting someone. Since I usually end up with at least one very early, dark run each week, I try to set up a standing date with a running buddy or two. Not only does meeting friends to run make the run harder to skip, it also makes the miles click by quicker, too, since we use the time to catch up and chat.
If you and your running buddy are well matched from a speed perspective, this can be an especially good tactic for workout days since running with someone can lower your perceived exertion, and often makes the workout more enjoyable (whether you’re motivated or not).
When I ran track in high school and college, my best racing tactic was to smile. I ran my fastest miles smiling. Even when it hurts. That’s because smiling literally reduces your body’s perception of pain and discomfort. It’s science.
I use this tactic today when I’m feeling low motivation. I take a deep breath, stretch my arms above my head and lean back slightly (gentle chest opener) and then smile with my eyes closed while simultaneously telling myself I’m stoked to go run (I am not stoked, this is the fake it part).
I keep smiling as I lace up my shoes and step out the door. Usually within the first mile, the fake smile turns real. By three miles, I’m fully convinced.
If you’re feeling drained at the end of the day or struggling to get up midday after being at, say, a computer all day, try a short, simple dynamic warm-up session to get your blood flowing. Just 1 to 5 minutes of simple, active movements can be enough to jolt your brain into agreeing it’s go time.
Remember: an object in motion stays in motion; an object at rest stays at rest (or on the couch).
Here’s a dynamic warm-up to try.
Darkness is one of the easiest excuses to fall prey to. But it’s easy to solve, so solve it ahead of time.
Invest in the right headlamp and reflective gear so that you can see and be seen. And, if possible, have access to a treadmill in case you just don’t feel like dealing with the changing light. The bottom line? Have a plan for any darkness-related obstacle that you could quickly spin into an excuse.
Also, from a safety perspective: Stick to well-lit, safe routes, let people know where you’re going and bring your phone.
If your fall and winter routine is different from summer, spend some time mapping out a new weekly routine. My husband and I trade off mornings for exercise (we have little kids, so this is non-negotiable). We try not to swap unless absolutely necessary, which helps keep us both accountable. Pre-scheduling removes the daily decision fatigue and makes consistency possible.
I’m halfway kidding. OK, I’m mostly kidding. But I do have a dog and she loves to run (and needs the exercise), so it forces consistency. So, most days, I sneak in a midday break to get her out the door even if my motivation is lacking. This means even if I only have 10 or 20 minutes, I change into running gear and take her for a quick loop. The joy in her little doggy eyes is infectious.
Look, don’t let your motivation dwindle just because the days get shorter. Whether it’s getting new gear for the season, forcing a smile on your face or finding a new dog companion at the local rescue, lean into the hacks that work for you this fall, so you run strong all dark season long!
Hey, we want to hear your motivation hacks and mantras! Write to us at support@sixminutemile.com and share what you do to get out the door when your motivation drops.
Contributing editor Ashley Arnold is the director of brand at Fleet Feet and an ultrarunner who lives in Missoula, Montana, with her husband and two young children. She tells stories through video, words and photos, and is most at home running trails, adventuring in wild places with her family and sipping coffee while eating cake.
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