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Restoring joy in your running can involve a combination of mental, physical, and environmental factors. Consider incorporating these suggestions to help you rediscover the joy in your running:

  • Manage Technology: Obsession with key running metrics ( average pace, average heart rate, average cadence, and recovery heart rate) can distract you from being in the moment and focusing on simply enjoying the act of running. Leave your watch at home and base your effort on how you are feeling throughout every run.

  • Change Your Routine: Monotony can lead to boredom. Varying your running routes and terrain will literally provide a welcome change of scenery.

  • Set Realistic Goals: Establish realistic goals based on your current fitness level,incremental progress and improvement. This approach will help avoid setback, disappointment, and failure.

  • Monitor Morning Resting Heart Rate: Your morning resting heart rate is the best barometer of how well rested or stressed you are. An elevated heart rate of 3+ bpm (beats per minute) above your average resting heart rate is an indication that you are stressed. Adjust the volume or intensity of your run or consider replacing a run with a lower intensity and lower impact cardio activity as better options. A complete rest day should also be considered. A well-timed rest day is as beneficial to your overall fitness as a great workout.

  • Vary Your Workouts: Avoid running the same distance and same pace by incorporating interval, threshold, and tempo runs, hill repeats, along with lower intensity runs. Strength & Conditional workouts will also benefit your running.

  • Incorporate Regular Walk Breaks: Walk breaks of 60 seconds after each mile will allow you to maintain your running form, manage your energy levels, and sustain a positive mindset.

  • Run With Others: Join a running group or share your runs with friends. Sharing your runs with others can provide motivation, social interaction, and make running more enjoyable.

  • Take A Break: Don’t hesitate to take a break for constant training and pushing yourself too hard. Rest and recovery and critical for both physical and mental and well-being. Provide sufficient time to recharge before returning to running. 


Experiment with these suggestions and discover what works best for you. The goal is to restore running as a positive and enjoyable part of your life.

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