Breaking-out of the Burnout

Running burnout.

There's two words that do not fit together very nicely, am I right?

Thankfully, I don't think I've ever truly suffered from said burnout. There have been times, though, when I have needed to scale things back a bit and/or shift my focus. There may also have been some goals that got modified along the way as well. 

All of which has been fine and dandy. After all, I'm still running.

While I am not a licensed professional in the running universe, I have been at it for 17+ years. And, while I cannot say with exact precision why others may experience burnout, I do have my suspicions...mostly because I've felt these coming-on in the early stages. Thankfully, I've been able to "intervene" on my own behalf, before any burnout could overtake me.

Here are some suggestions to consider. They may either help you avoid burnout from happening, or to transition oneself out of it: 

In no particular order...

Scale-back the miles. A lot of runners love to run a lot of miles. The thing is, we're all built a little bit differently from one another. While some can run high mileage (even when they're not "in training"), some simply cannot. If it feels like you're constantly logging miles and starting to dread lacing up the shoes, running a couple less days each week may help. If nothing else, running fewer days will allow for more recovery time.

Keep the runs short. Not every run needs to be "long" (BTW, the word "long" is very relative). If you're not officially training for a race, there's no immediate (or on-going) need to run excess miles each time you don the running shoes. Sometimes, a quick 2-mile run may be just enough to feel the sun on your face and get your heart pumping...all without risking injury.  

Vary your route(s) and/or vary the distance. Maybe run a favorite route in the reverse direction from which you usually go. Or, shorten a specific route and try to run it faster. Run for time instead of distance. Or (gasp), leave the Garmin at home and run...just because.

Maybe venture outdoors (if you're a treadmill runner). If the treadmill is your gig, head outside once in awhile. The fresh air and wind resistance will add a new twist to your regimen. Go for an early morning or a twilight run and experience the joy of running under the stars. 

Or, hop on the treadmill (if you're usually a diehard outdoor runner). Most know the treadmill definitely isn't my gig...but it does offer a huge benefit in MTT (mental toughness training). It also allows for better control of running specific paces (fast or slow). You can make a game out of running intervals, which may make the time go quicker and boost your morale in the process.

Add some new shoes to your running arsenal. For the longest time, I wore the same pair of shoes for every run. It's only in recent years that I've learned the valuable skill of rotating the shoes (wearing the "older" ones for short runs and the "new" ones for distance). Also, let's not forget some shoes are designed for speedwork and some are better utilized on trails. More options for running may motivate you to try something different.

Mix up the metrics. Most know I'm also not a fan of the track, nor do I especially enjoy speed drills. That said, stepping (or running) outside of ones comfort zone can lead to growth. You may even improve your speed a little. 

Consider working with a coach. Personally, I have not done much work with coaches, nor am I one myself. A coach, though, can give more objective guidance as well as provide motivation when it's warranted. 

Try a group run, or maybe join a relay team. There's definite strength in numbers. Running with others has so many benefits, especially in terms of moral support and friendship. Also, having others to meet-up with can make a dreaded training run a little less oppressive. 

Conversely, run alone. If you run almost exclusively with other runners, it may be a nice change to run solo once in awhile. Granted, you won't have others to rely on for entertainment or accountability...but you'll have free reign to do your own thing without the pressure of "keeping up" with the group.

Register for a race. It's true, having a goal race on the horizon can be a solid source of motivation. Just make sure to be realistic in your expectations. If you're feeling frustrated, taking on a grandiose new distance could be invigorating but also intimidating.

Start over...like with a Couch to 5K program. If things have gone awry with motivation, over-training or injury, starting over may be a worthwhile venture. Revisiting shorter runs (with built-in walk breaks) may help in re-building ones confidence. It also may give ones body a more thorough recovery period between each scheduled run, as well as some structure.

Take a sabbatical. If all else fails, a break from running may be a good thing. It could be a week, a month or a more extended period of time. Not having the pressure to run so frequently may have you actually missing the running itself. 

As with all things, each runner experiences the sport in their own way. Some may skip a day (or a week) and jump right back in without issue. Others may need more time to explore other fitness options while they reflect on their goals and objectives.

A few related posts:

Lessons Learned

Running Mistakes...Anyone?

Taming the Treadmill Trepidation

Running - Doing It My Way

What do you think? Have you ever gone through a phase or period of runners' burnout? Were you able to set things right on your own, or did you seek support from others?

I'm linking this with Kim and Zenaida for the Tuesday Topics Link-Up

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