Minute 3: Make running feel easier on your off days

Even our most dedicated running buddies have days where filling out expense reports is more appealing than hitting the road. But you can pull yourself out of a funk by taking the difficulty level down a notch, according to: "How to Make Running Way Easier, Starting on Your Next Run." On days where you’re feeling the fatigue, consider leaving your watch behind and using the talk test to keep your effort at a sustainable level. Beyond that, incorporating walk breaks provides periods of active rest in your workout, and setting a specific playlist to either motivate you or take the tempo down a notch can help you hit your desired pace.

Another strategy experts recommend is tracking your mental and physical progress through regular notes. "5 Different Ways to Keep a Running Log or Journal" outlines several options to record this data, from digital apps to spreadsheets. Utilizing a physical notebook, however, may help you retain more of the information you write by hand, allowing you to spot trends in your energy levels or pre-run nutrition. We explored this analog approach on the SMM Podcast with pro runner Grayson Murphy (which you can listen to on Spotify or Apple Podcasts). She highlighted the mental health benefits of journaling by hand for athletes, a passion that led her to co-found Wild Strides Paper Co. If your training feels stagnant, consider picking up a pen after your next session to see if documenting your daily wins helps shift your perspective.

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Six Minute Mile Newsletter