How To Get Out Of A Running Rut

Running is my passion. It brings me joy, relieves stress, and keeps me physically fit. However, there are times when I find myself stuck in a running rut. It’s that feeling when every run seems mundane and uninspiring, and it becomes difficult to lace up my shoes and hit the pavement. But fear not, because I have discovered some strategies that have helped me get out of my running rut and reignite my love for this sport. In this article, I’ll share these strategies with you, in the hopes that they will help you break free from your own running rut.

1. Set a New Goal

One of the most effective ways to get out of a running rut is to set a new goal. This goal can be anything that excites and challenges you, whether it’s running a certain distance, improving your speed, or participating in a race. Having a specific goal gives you something to work towards and keeps you motivated during your training.

For example, I recently signed up for my first half-marathon. This goal pushed me to get out of my comfort zone, and the excitement of training for a longer distance reignited my passion for running. Every run became a step closer to achieving my goal, and the sense of accomplishment I felt after crossing the finish line was indescribable.

2. Change Your Running Route

Running the same route day after day can become monotonous and contribute to a running rut. To break free from this cycle, try exploring new running routes. Not only will this provide a change of scenery, but it can also introduce new challenges to your runs.

When I found myself in a running rut, I decided to explore my city’s parks and trails. Running on different terrains and being surrounded by nature added excitement and novelty to my runs. I discovered hidden gems and breathtaking views that I would have missed if I had stuck to my usual route. So, lace up your shoes and explore new paths to reignite your running passion.

3. Incorporate Cross-Training

Sometimes, a running rut can be caused by overdoing it and feeling burned out. In these cases, it’s essential to give your body a break from running and incorporate cross-training activities into your routine. Cross-training not only helps prevent injuries but also provides a refreshing change of pace.

When I found myself feeling fatigued from running, I started incorporating yoga and strength training into my weekly routine. These activities not only helped me build strength and flexibility but also gave me a mental break from running. The variety in my workouts rejuvenated my body and mind, making me eager to hit the road again.

4. Join a Running Group or Find a Running Buddy

Running can sometimes feel like a solitary activity, but it doesn’t have to be. Joining a running group or finding a running buddy can be a great way to break free from a running rut. Running with others not only provides social interaction but also adds a sense of accountability and motivation to your runs.

When I was in a running rut, I joined a local running group. The camaraderie and support from fellow runners helped me regain my motivation and love for running. Sharing stories, tips, and achievements with others who share your passion can be incredibly inspiring and make your runs more enjoyable.


Getting out of a running rut is possible, and it’s important to remember that it’s normal to go through ups and downs in your running journey. By setting new goals, changing your running route, incorporating cross-training, and finding a running community, you can break free from the monotony and reignite your love for running. So, lace up your shoes, try these strategies, and get ready to embrace the joy and excitement of running once again.