Getting Bored Running? Here Are Some Strategies to Prevent It

According to surveys, 25% of runners say boredom is the primary reason they stop running, while some 40% cite as among the main reasons.

It’s no mystery that running can be boring. After all, running tends to be a solitary activity, with the majority of total runs occurring alone. Also, runners are creatures of habit – they tend to run a lot of the same routes, usually from home. And of course there isn’t the same type of stimuli as some other activities. 

But there are some effective strategies for stemming boredom from running. These strategies are as important as training, injury prevention, and training if your goal is to stick with running!

Introduce Variation in Your Running Routes

One of the main reasons runners get bored is that they tend to run a lot of the same routes. We understand that there are good reasons for running the same routes. After all, among advantages of running as an activity or form of exercise is the fact that you can snag 45 minutes, throw on your shoes, and pop out for a run. A lot of runners also lead busy lives! Also, running is different in that you’re not typically going to a destination (gym, pool, sports field) for the activity. And if you’re mainly running from home (or from work), there are natural limits to route variety. 

But Great Runs has found that the number one strategy to prevent boredom is to vary your routes. This might be as simple as not doing the same 5-mile loop from home all the time. Even more critical is to try to go for a more special run, periodically. This might mean a particularly interesting or scenic route near where you live, or a ‘destination’ run that might be a bit of a drive. You get the benefits of different scenery, different stimuli, and something to look forward to! 

This doesn’t mean you have to go somewhere really different or drive a long way. Great Runs is a terrific resource for scenic and interesting running routes all over the world. And it can be a great source of suggestions for new discoveries and hidden gems near where you live! And of course, if you’re traveling somewhere for work or pleasure, use Great Runs as a way of exploring that destination. 

Run with a Friend or Group

Strava data shows that some three-quarters of all runs are done solo. Now, having that hour to yourself — to run when you want, where you want, at the pace you want, while listening to what you want — is one of the raison d’etre of running. 

But a solitary activity can also induce boredom. Many runners try to vary it by running with a friend or running partner, from time to time. It’s fun to have someone to chat with and share running strategies. That partner can also be an inducement to stepping it up a notch! 

Another very effective measure is to run with a group, whether it’s a local run club or the ‘social runs’ often hosted by local running stores. See this Great Runs article on How to Find a Running Group. 

There are even running ‘companions’, such as the guided tours on Peloton or cues that come from real or virtual coaches in training programs or apps. 

Vary Your Routine

Varying your routine can be another effective tool in preventing boredom. There are a few proven techniques here. Try a different route from home or work. Do different types of ‘pace’ runs, such as a longer run at slower pace, or an interval run. Try a different running playlist, or save a favorite podcast as something to look forward to while running. 

Another approach is to set some sort of a goal, such as training for a specific event. This can be anything from a ‘Couch to 5k’ type program, or training for a more involved event, such as a half-marathon or marathon. Many runners are A-type personalities, so having some sort of structure or schedule can be helpful in staving off boredom.  

Take a Break!

Runners can also get bored if they’re running too often. It can seem like an obligation or a drudgery. It’s OK — and even beneficial — to take a couple of days off. Doing some cross training, such as cycling, swimming, strength training, or other cardio activity, is helpful for both injury prevention and also for varying the routing. Runners who employ these strategies will find that they’ll come back refreshed, and even looking forward to their next run!