7 Tips to Easily Transition From Work Mode to Run Mode | Running Hacks

You've had a long day. You're mentally drained, physically tired, and the last thing you want to do is lace up your shoes and run. But you know you should.

At the end of the workday, it's usually much easier to come up with a reason not to run than it is to find a reason to go. That's especially true when you've spent the last eight hours staring at a screen, sitting in meetings, checking things off your never-ending to-do list, or simply trying to make it to 5:00 without losing your mind.

The hardest part isn't always the run itself. Sometimes, it's simply making the transition from work mode to run mode.

Here are a few ways to make that transition a little easier.

1. Don't negotiate until your running gear is on

At the end of the day, your brain is going to give you plenty of reasons not to run. You're tired, you have things to do, the weather isn't great, or maybe you just don't feel like it today. Before you even start having that conversation with yourself, put your running clothes on, lace up your shoes, and get your watch ready.

There's something that shifts once you're dressed and ready to go. You're no longer sitting there deciding whether or not you're going to run, you're getting ready to run. The decision becomes a little less complicated because you've already taken the first step.

Tip: Don't negotiate until your running gear is on.

2. Set everything out ahead of time

One of the easiest ways to make the transition from work to running is to remove as many decisions as possible before the workday even ends. Set your running clothes, shoes, watch, headphones, and anything else you need out the night before. If you work from home, you can even use your lunch break to lay everything out so it's waiting for you when the workday is over.

It might seem like a small thing, but there's something about seeing your running gear sitting there that reminds you of what you've committed to doing. You're essentially casting a vote for yourself before you've even finished the workday, telling yourself that when the clock hits your running time, you're going to show up.

Tip: Put your running gear out ahead of time.

3. Start your run before you ever leave the house

If you have a couple of minutes throughout the day, start thinking about your run. Think about the route you're going to take, what type of run you're going to do, and what you're going to listen to. Maybe you've got a new playlist you've been waiting to hear, a podcast you've been saving, or a new route you've been wanting to explore.

The idea isn't to spend your entire workday thinking about running, but giving yourself something to look forward to can make the transition out of work mode a little easier. When you start visualizing the run before it's time to go, you're already beginning to separate yourself from the workday and shift your attention toward what's coming next.

Tip: Spend a few minutes thinking about your run before it's time to go.

BONUS: Need something to listen to?

If podcasts are your thing, check out DURARE, a podcast about endurance athletes, iconic races, and the stories behind the people who push themselves to do extraordinary things.

I'm a co-host alongside my dear friend Jalen, and we share stories about the athletes and races that have shaped the world of endurance.

4. Put your run on the calendar

You already block off time for meetings, appointments, and other commitments, so why shouldn't your run get the same treatment?

Put your run on the calendar and give yourself a specific time to start. When you treat it like another commitment in your day, it becomes harder to push aside when something else comes up. You're not waiting around for the perfect moment to feel motivated, you've already decided when it's happening.

It also gives you a better idea of how your run fits into the rest of your day, which can make it easier to plan around work, dinner, errands, and everything else that seems to fill up your calendar.

Tip: Block off time for your run and treat it like an appointment.

5. Run with someone

Accountability can go a long way, especially on the days when motivation isn't there. Find a friend who runs and make plans to meet up, or find someone who needs a little accountability themselves so the two of you can keep each other on track.

It's a lot harder to bail on a run when you know someone is waiting for you, and there's also something about running with another person that can make the miles feel a little easier. You have someone to talk to, someone to push you when you're having a rough day, and someone who understands why you decided to go out there in the first place.

Tip: Lean on your community to keep you accountable.

6. Keep things interesting

Consistency is crucial when you're working toward a goal, but consistency doesn't mean doing the exact same thing every day. Sometimes you just need to change things up a little to keep running from feeling like another repetitive task on your daily checklist.

Run a different route, find a new trail, put together a new playlist, try a different type of workout, listen to a new podcast, or run with a friend or group you've never run with before. You don't have to completely reinvent your routine, sometimes a small change is enough to make you excited to get out the door again.

Tip: Change up your routine before it gets stale.

7. Ask Yourself These Two Questions

When motivation disappears, your why becomes even more important.

Ask yourself: What is my why?

Maybe you're training for a race. Maybe you're trying to become healthier. Maybe running gives you an hour to clear your head after a long day. Maybe you simply want to prove to yourself that you can keep showing up, even when you don't feel like it.

Whatever your reason is, know it. Having something you can come back to when motivation is low gives you something more reliable to lean on than how you're feeling in that particular moment.

Then ask yourself one more question: How am I going to feel tonight if I don't run?

There will obviously be days when you genuinely need rest, and you should listen to your body when that's the case. But if you're simply tired, unmotivated, or trying to talk yourself out of going, think about how you'll feel after you finish. You'll know you showed up when you didn't necessarily feel like it, and that you kept a promise to yourself.

That's bigger than motivation.

Just Show Up

Every day, there are a million reasons not to run. You're tired, you're busy, the weather isn't perfect, the couch is comfortable, and tomorrow sounds like a much better day.

You don't have to eliminate every excuse. You just have to make it a little harder for those excuses to win.

Lay out your gear. Put the run on your calendar. Think about the miles before you run them. Find someone to hold you accountable. Change up your routine when you need to. Remember why you started.

Most importantly, remember that motivation isn't always going to be there. Some days, you're going to be excited to run, and other days you're going to stare at the clock at 5:00 PM wondering how you're possibly going to get yourself out the door.

Those are the days when showing up matters the most.

When the workday ends, put your shoes on, get out the door, and go run the miles.

I Just Wanna Run.