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How to Avoid Burnout from Running
Maintain your running motivation

Updated April 28, 2009

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Some runners go through periods when they feel like they need a break -- both mentally and physically -- from running. It sometimes happens after completion of a big race that they've been working toward for months, like a marathon. It's tough to stay motivated once you've reached that major goal. To help avoid reaching that point of burnout from running, try some of these strategies:

Don't worry about a schedule.

Run simply for fun, without worrying about following a training schedule. Don't run for time or distance. Just go out for a run and stop whenever your mind or body tell you to.

Take an "off week."

If you run high mileage (more than 30 miles a week), cut back your mileage by at least 50% every fourth week. Take at least at least two rest days during your off week. Both your body and mind will appreciate the recovery period.

Supplement your running with cross-training.

Participating in activities other than running, such as swimming, biking, or yoga, one to two days a week gives your running muscles a break and can also help revive your mental outlook.

More: Cross-Training for Runners

Run a race for pleasure -- not competition.

You don't have to run your heart out in every race you enter. Sometimes it's fun to run at an easier pace than your race pace and just enjoy the race without putting any pressure on yourself. It may give you the freedom to run with someone you don't usually run with, like a spouse or a friend.

Change your route and routines.

You're bound to get bored or burned-out if you keep running the same roads week after week. Switch up your route or even the time of day that you run. Go for a run before work in the morning, if you usually run in the evening. If you've never tried trail running, why not give it a try?

Stay Active, Be Well

Sure, exercise and eating well are important elements of a healthy lifestyle -- but so is having fun.