Common Excuses of Skipping a Workout or Run, and How to Defeat Them!

By: Shelby Meredith, Charm City Run Coach

We have all been there. Your alarm goes off at 5am and that bed just feels too comfy to leave it! You planned on getting your long run in today, but now it is just too tempting to stay in bed. Don’t worry, you are not alone—whatever the reason is, at some point everybody ends up missing a run or workout due to outside factors. In the list below, we are going to address some of those factors and talk about ways to help you stay on track of your training! 

Reason #1-Busy Schedule:

As human beings, we are all very, very busy! Whether it is work, having to drive your kids from one place to another, or just having a lot of events to attend—schedules can tend to be very hectic! Here are some helpful tips to help you get that workout or run in, even with a busy schedule! 

Routine: I have always heard people say “It takes 21 days to make a habit”. I have found that this is so true! If you start out a routine and keep at it for a few weeks, your body will start to get settled into that schedule and it will be a lot easier for you to follow and stick to the routine! 

Plan ahead of time: Plan, plan, and plan again! Planning is so important because it can help build so much time into your schedule. I do my runs early in the morning because I have to travel far to work. What I do is I get everything I need for my run the next day ready the night before. This means setting my running outfit out, my nutrition, running shoes, etc. When collecting all these items I keep them together in one spot, so it is all ready to go! I also have my plan set on where I am going to run so that it is not a last-minute decision. If I am going to the track, I make sure to block off enough time to drive to the track, get set up at the track, etc. Whereas if I am just going for a run in my neighborhood, I know that I can sleep-in a little bit! Having a plan set the night before really makes for a smooth process in the morning so I can make sure I have enough time to complete my planned run for the day! 

Make it a family affair: At my full-time job I am an assistant director of a preschool and I cannot tell you how many times I have heard parents say “Yeah I used to run, but once we had kids I just wasn’t able to” or “I really miss running but I just cant fit it into my busy schedule ever since having kids”. I hear you—kids have a lot of needs and are very demanding of your time! However—don’t let having kids stop you from prioritizing yourself! Having children will always keep you on the go, but this is why it is even more important that you seek out some time to do something you want to do. Why not bring the whole family along for a run? This is the perfect opportunity for you to teach your children how rewarding, beneficial, and fun a run can be! 😊 

Reason #2-Weather:

It’s too hot, it’s too cold, you want the temperature to be just right. Unfortunately Goldilocks, I have some bad news—race day weather is UNPREDICTABLE. Depending on the time of year and location of the race, you never know what the weather conditions will be. That is why it is important to train in all weather so you can be ready for anything that is thrown your way! No, I am not saying to go run your track workout in the middle of a Tornado, but a little rain won’t hurt you! Actually, it may be super refreshing! Here are some helpful tips to get you out the door in any weather! 

Dress Appropriately: Look at your weather app for the next few days so you can plan what outfit will be best for your run. If it is going to be 90 degrees and humid—get that colorful Rabbit tank out and some Lulu Hotty Hot shorts (my personal favorite!) If it looks like it is going to be super cold and possible snow in the forecast, make sure you are layered up in your gloves, ear warmers, leggings, jacket, etc. Believe it or not what you wear can make a WOLRD of difference when it comes to getting out there and being motivated to get your workout in!

Mindset: If you allow yourself to only have negative thoughts about the weather then no wonder you are not getting the workout in! Allowing negative thoughts into your brain can totally take over and KILL your motivation. It is so important to think positively when going into a run with questionable weather. Start using positive self-talk like “It might be super-hot out here, but completing this run will only help make me faster!” or “If I can run in this then I can run in anything!” Allowing yourself to think positively will really help motivate you to get you out there in all conditions! 

Be aware: As I said earlier, you want to check the weather ahead of time so you can prepare yourself for whatever mother nature is deciding to throw your way. If you check the weather a couple days in advance, then you can start preparing yourself mentally for the run so that you are ready to roll! 

Reason #3-Tired/Feeling Run Down/ Sick:

Our third reason is a big one that can be easily avoided. How you may ask? Four little letters R-E-S-T. I am not even going to make bullet points for this one because it is just that simple. It is crucial that you make sure you are getting proper rest during your training cycle/throughout your workout schedule. Sometimes when we have been training for a while, especially in those long marathon training blocks, we start to feel run down or even get sick. If you are starting to feel like this then there is nothing wrong with taking a day or two off to reset. Also, you should be incorporating at least 1 or 2 rest days into your training schedule anyway for this reason. I have come across many runners who feel they need to run every single day and at super high levels all the time. (I was one of these people at one point!) But that is totally NOT true. Allowing your body to rest and reset is just as important as getting out there and getting the work in! You need to allow your muscle fibers to recuperate and get ready for your next workout so that you do not burn out or get injured. So—just take the rest day! It will not hurt your training; it will only make you stronger! 

Reason #4-Lack of Motivation:

Sometimes it is just too hard to get up off the couch, out of bed, or out of your comfy clothes to go do a run/workout! For me, if I don’t get my workout done first thing in the morning then I have such a tough time getting my full workout in at the end of the day because after work I just want to go home and rest! However, I always remind myself that I have a goal I want to achieve, and with some positive self-talk, it get’s me outside or on that treadmill! Here are some tips that can help you stay motivated! 

Have a goal: If you have something to work towards, it gives you something to look forward to when going into your workout! I coached a track session over the summer, and I had a woman who had never run a 5k before but her goal was to complete one, so she signed up for the Boordy 5k. Over the course of the training block, she was CRUSHING the track workouts. We were out there at 6:30am every Saturday and she showed up and got the work in because she wanted to achieve her goal. I was actually working the Boordy 5k for Charm City Run’s event team and was able to see her achieve her goal! She was so happy and said that the training totally helped her to reach her goal. Setting a goal for yourself like signing up for a race is so motivating! 

Reward yourself: I always like to think about what I am going to be doing later in the day after my run. If I am out on a tough long run and struggling, I like to think “In an hour I will be taking a nice shower with a eucalyptus shower steamer and then getting into comfy clothes.” This truly helps me! Think about something you enjoy. I know a lot of people who love to get a cup of coffee from their favorite coffee shop after an early morning run/workout. Think about what makes you happiest and plan to do that after your workout to help make the workout fly by! 

Join a training group: This is a big one for me. I think joining a training group is the number one thing that you can do to help you stay motivated. This past year I ran my first Ultramarathon on the trail. Since I had never ran an Ultra before I didn’t know what to expect, so I decided to sign up for Charm City Run’s Ultra training group and it is one of the best things I have ever done! Not only was my coach so informative and helpful, but she was such a wonderful motivator. She gave me so many tips that I would have had no idea about entering the trail world for the first time, and she introduced me to so many people that I love and adore! The best part about the training group is that even after the training is over, you still have those new friends to train with! I run with one of my friends on the trail just about every weekend and it is such a good way to help motivate me! When you are in a training group it helps to keep you accountable and get you excited for your workout! Everyone is about to go through the same challenges, but the best part is that you get to go through it together! Charm City Run offers such a wide variety of training groups at different distances and criteria! There is something out there for everyone, just check out the website and register away!

There are so many things in life that can keep you from going that extra mile or even just getting out the door in general! Don’t let the negativity win, make your plan, reward yourself, or find a buddy! Turn the “I won’t” to “I will!” I am sure you are going to CRUSH it out there! 😊