Here’s What to Do When You Don’t Feel Like Running or Working Out

• Marathon runners say they can find motivation to exercise by setting small goals.
• She started with walking and has since completed 40 marathons over 30 years.
• Listening to your body and starting slowly can keep your workout from feeling like a chore.

Creating a workout routine and living a healthier lifestyle starts literally with the first step.

According to a runner who will complete his 41st marathon next month, one of the best ways to stay motivated to exercise is by setting small, achievable goals, even if it’s just putting on your shoes and heading out the door. He says it’s about concentrating.

Aubrey Barr, 56, of Massachusetts, said she never considered herself an athlete because she grew up with serious health problems after being diagnosed with acute lymphoblastic leukemia at age 4. Ta.

But during her college years, she developed a running habit that made her feel stronger both mentally and physically, ultimately leading her to run her first Boston Marathon in 1992. From there, the habit stuck.

“No one wants to run a marathon and think, ‘One more, 39 more,'” she told Insider. “It was so natural that I didn’t even know it was happening.

She plans to run the New York City Marathon on November 5th for charity fred’s teamshe has raised $500,000 for cancer research since the organization was founded in 1995.

Barr said the secret to staying motivated to exercise is to listen to your body, find a community of runners, and take one step at a time each day.

Start with short, light workouts and build up over time.

Barr never made a conscious decision to start running, much less run long distances. It all started with a simple walk. When she was in college, Barr used to walk local trails to “de-stress,” but realized it would take her a while to complete a five-mile loop, so she decided she could save time by jogging a little. He said he thought that might be the case.

“I never thought of myself as a runner. I just thought, ‘I need to scoot a little bit and pick up the pace,'” she said. “I just started walking faster and then I started giving myself small goals.”

Her step-by-step approach to running is endorsed by exercise science experts and running coaches alike.one of The biggest mistakes people make when running Joe McConkie, a coach and exercise physiologist at Boston Running Center, previously told Insider:

Burr said tackling an athletic goal like a race can be scary, but if you focus on making steady progress over time, it doesn’t have to be taxing on your body.

“It helps to build up the miles slowly and give yourself a chance to recover properly,” she says.

Don’t be obsessed with data

Today’s exercise enthusiasts have more options than ever when it comes to high-tech ways to track progress and optimize performance, according to Barr, but there are many options for simpler approaches to running. Sometimes it’s better.

She used to strive to beat her last time, but she says that by coming to terms with her own pace, she has been able to sustain her love of running and that training no longer feels like a chore. Ta.

“You can feel depressed when certain hours seem to be slipping away from you. If a watch gives you that much sadness, don’t wear it,” Barr said.

Find a training buddy

Barr said another factor that kept her hooked on running for decades was the community she found through groups like the New York Road Runners.

“Hearing about the mistakes you made while training, the victories you had, the anxiety you felt before your first marathon, it’s all about the human connection. Thank you Road Runners for making it such an amazing experience.” she said.

It’s also important to call a friend to go on a trail or to the gym. How to stick to a science-based exercise plana Harvard University researcher previously told Insider.

Prioritize the enjoyment of exercise

One of the hard truths about exercise, especially endurance training, is that there will always be moments when you feel tired or unmotivated, but finishing the workout can be rewarding, Barr said.

Her personal strategy is to remind herself of the joy and sense of accomplishment she gets during and after a run, rather than dwelling on the feeling of fatigue and sluggishness in the moment.

“It takes a conscious effort to push past your doubts and do it the first time, but then you feel grateful and you know it’s worth it,” Barr said. “It’s about knowing what a gift it is to have a healthy body and be mobile.”

listen to your body

Barr says a simple strategy to stay motivated is to start with just three minutes of exercise or 20 steps, which feel like easy goals to achieve. If you are tired by the end, take a rest day instead of your scheduled training.

But most of the time, Barr says, those three minutes fly by and you’re ready for a full workout. But she also notes that not all successful workouts require maximum effort.

“Getting started is the hardest part, but once you get going, you’ll appreciate it, even if it’s slowly,” she said.

In fact, research shows that up to 80% of your running workouts should be done at an easy pace. Slow and steady exercise helps improve endurance and speedtriathlete and exercise specialist Dr. Morgan Basco previously told Insider.

Barr often adjusts her workouts to shorten or slow down her runs if she feels it’s right for her body, and that’s helped her avoid injuries and burnout over her decades of running. He said it helps prevent the syndrome.

“You need to know your life situation. Sometimes there may be days or weeks where you won’t be able to log every mile, so make the most of the miles you can run,” she said. “I think if people trust their instincts, they can be really happy with the results.”