Create an Action Plan to Beat Your Running Slump

Beat your running slump with this action plan. If you find yourself in a running rut, don’t despair — it happens to all of us at some point, at all levels — from elite athletes to beginning runners. Whether it’s that mid-winter blah feeling, a summer chill that is just too relaxed, or a general burnout on everything, this action plan will help you find the reasons behind your running slump and address them so you can get back on track with your running motivation.

Running Action Plan

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What’s A Running Slump?

A running slump is when you find it hard to get out the door and run. And you don’t run. For days — skipping not just one workout but several. Maybe you feel like it’s a never-ending covid winter, your job is making you feel drained all the time, or you just don’t have the motivation to get out the door.

Whatever the reason for yours, running slumps are dangerous to your long-term progress and happiness as a runner. While it is perfectly healthy to take a rest day — or even a rest week or month after an intense period of training — a running slump is unintentional and can easily slide into not running or working out at all for a long period. Think about it — when you miss one workout but get back on track the next day, you don’t usually see any negative long-term effects. But once you stop your running habit for a period of days — it is so much harder to get back into running, and you will be losing some of your base fitness level as the days stretch on.

Luckily, I can help — that’s what coaches are for.😊 I am giving you an action plan so that you can beat your running slump and get back to moving happily — and sweatily — in any season.

Consider Your Perspective

Before we begin, let’s take a look at your mindset. Have you been in a downward spiral of fear or depression? Do you feel like it’s hard to even get out of bed some days? If so, you may be suffering from depression or anxiety. If you suspect you have anxiety or depression, find a trained mental health professional for help.

If your barriers are not influenced by a mood disorder or mental health issue, consider your perspective – do you have realistic expectations of your life and fitness? In today’s world of high-tech convenience, we can come to believe that everything must have instant gratification and be easy. But if we in fact accept the fact that life has challenges and running will not always be easy, that can greatly improve our mindset and actions. Indeed, when you think about your greatest running accomplishments – your first mile, your first 5K, or fastest race time – you likely had difficult runs leading up to your achievement. Maybe bad weather, times you were tired and days when you ran the same boring route. But you persisted.

Keep this in mind as we look at your barriers and come up with realistic solutions. If your barriers feel environmental or temporary, we can address these. No matter what, running will help you feel better mentally and physically, so it’s worth doing this exercise to help you get out of your running slump.

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Identify What’s Behind Your Running Slump

Sit down and take a few minutes to think about what is making you feel unmotivated to run. Are you tired from working too much, feeling down from seasonal depression, or just overwhelmed with pandemic life? Brainstorm and write out a list of barriers that make you avoid running or not want to run.

Now look at your list and circle your top three barriers. If they are environmental — cold weather, tired of the same running route, or it’s too hot outside, feeling too tired in the mornings — then put a check by the barriers. If your barriers are more mental, then write a star by them.

Now is the fun part. It is time to come up with solutions. For any environmental barriers, write down ways you can overcome these — run on a treadmill if the weather is bad, go running at a time of day when the weather is less extreme, get cold weather running gear, run with a friend, find a new route, etc.

Now, for mental barriers, ask yourself if you may be experiencing depression or need therapy. If so, seek out professional help. If you are experiencing a lack of motivation, sometimes you need to take action to start to feel better, and the motivation will follow. Getting out the door for a run can give you a great mental boost. As someone who has struggled with anxiety for a lot of my life, I find that running helps me feel more relaxed and confident. Even a short run makes a world of difference in my mental health. On days when I want to hide from the world, I tell myself I will put on my running clothes and go outside and run for 10 minutes. If I don’t feel good, I’ll come home. But the great majority of the time, I feel better when I am out and just keep running. Some days it may be for only 20 minutes, and others days I may run for 2 hours.

If you are struggling mentally and need therapy, definitely enlist help from a professional. And also set small running goals — such as going for a run 3 times a week, or running a mile. The key is to keep your running goals small and measurable so you can build your running habit and confidence.

Consider Burnout

Most running barriers can be overcome with the right action plan and mindset, but sometimes your body may be physically exhausted. If you have been training hard or are extremely fatigued, your body physically and mentally needs a rest from training. Schedule at least one rest day a week into your workout program to avoid burnout and if you are extremely fatigued, take at least two rest days. Burnout is different from a running slump and you need to schedule rest time to help your body and mind recuperate.

Creating an Action Plan

You can download our free Running Action Plan here or follow the steps below to write out your own running slump action plan:

Write out your main running goal. This is your big WHY that keeps you running. You may be training for a race, have a fitness or weight loss goal, or want to run regularly for your mental health. Whatever your main running goal is right now, write it at the top. (If you need more help with setting running goals, check out this post.
List your running barriers. Use your brainstorm for reference, and list your top three barriers. Your running slump may be from barriers like the weather, difficulty getting up in the morning, having nowhere you like to run, or feeling down and unmotivated in general.
Next, list at least one resolution for each barrier. Some barriers may have multiple resolutions like seeking therapy and also making yourself put on your running clothes and go outside every morning. Be as detailed and specific as you can for your resolutions. Come up with ways to surpass your barriers or even remove them. Maybe you can free up your schedule more by reducing your social media scrolling time or watching less Netflix, or address your tiredness by enlisting help with some of your household responsibilities.
Set a date. Write an implementation date for each solution. I know you may be feeling excited by now but pace yourself — remember slow and steady wins the race. Create one to two implementation dates per week and watch your running blossom back into passionate action.

If you need accountability, tag me @Runstreet on Instagram to share your progress in beating your running slump. Also, feel free to DM me for help or tips as you embark on this renewed running journey.

Happy running to you! You got this!

Marnie Kunz is a NASM-certified Brooklyn trainer, USATF, and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer.

How to Beat A Running Slump