Stuck in a running rut?

Every runner hits it sooner or later: that stretch where runs feel flat, motivation dips, and joy is hard to find.

You’re not broken.

You’ve just slipped into a running rut. I fell into one myself recently—went 8 days without a proper session, kept procrastinating, and watched my motivation sink. It happens, and that’s okay.

What Is a Rut?

A rut is a subtle, creeping state where life starts to feel like autopilot. You go through routines and tasks with mechanical precision but without purpose, excitement, or progress. Things you once cared about feel flat or forced.

Running is no different.

You don’t feel like lacing up. The thought of a run doesn’t excite you anymore. You head out the door but just go through the motions. Runs feel harder than they should, and quitting suddenly seems easier than continuing.

It’s usually more mental than physical—you might feel fine in your body, but every run feels miserable.

My Own Rut

This summer took a lot out of me. In the last couple of weeks, I just couldn’t bring myself to go for a run. I’d already forced so many runs over the past three months that the spark was gone.

Thursday was the low point: nothing on my calendar, yet all I wanted was to run. I procrastinated all day, doomscrolled, and finally didn’t run at all.

That was my wake-up call. I knew I had to break the cycle and regain momentum.

So on Friday, I set my alarm and went out early—even though I had no other plans that day. That run shifted my mindset. Saturday evening, I did 40 minutes of mobility work to prepare for Sunday’s long run. And on Sunday, I ran 18.5 km with Daniel Lockyer and finally felt like myself again.

Don’t Get Stuck

Taking a few days off is no problem. But staying in a rut too long only drags you deeper. Here are 4 simple ways to break out:

1. Go for an easy run. 

   No expectations, no watch alerts, no headphones. Just be present and reconnect with why you run.

2. Watch something inspiring. 

   A great running documentary can remind you that running is bigger than just fitness.

3. Run with others. 

   Join a friend or a group run. Conversation makes time fly and helps shift your mindset.

4. Change the scenery. 

   Head to a nearby park, trail, or beach. New routes bring back curiosity and joy.

You have to actively break the rut—otherwise it will pull you in deeper and deeper.

If you’re feeling stuck right now, try one of these this week. And if you want to chat about it, just hit reply to this email.

Thank you for reading.

Tim 👟