A running guide for people who hate running
How to run when you can't be arsed
When people talk about how great running makes them feel, I struggle to relate. They describe the “runner’s high” of feeling euphoric while pounding the streets. I imagined that I would experience this eventually: the more runs I do, the stronger I get, the easier I’ll find it, and then I might actually start to enjoy it, right? Right??
Well, this has not been my experience so far. Even after many runs, it still feels like drudgery.
Very occasionally (I’m talking about one run in ten) I’ll find it a bit easier and actually quite energising and even enjoyable and then I’ll think: “I’ve cracked it! I’ve become one of those people who loves running!” But then the next time I run it feels almost impossible again. Why does this happen? Srsly, whyyyyyy?
“People think that once you get into running, the barrier of getting out the door and actually doing it disappears... it doesn’t,” running coach Josh Lewis assures me. “There are days where you’re not going to be feeling it, but it is through the repetition of turning up for yourself, regardless of your mood or feelings, that you truly begin to love running. I always tell myself that if I’m still feeling this way 10 minutes into a run, then I can re-assess... but usually by 10 minutes in, I feel great!”
It’s good to hear that others feel this way because I tend to blame myself: for example, I don’t have the right mindset, I’m not following a proper training plan that would help me actually get better, I don’t go running often enough to crack the code of actually starting to enjoy it, I’m too much of a wimp in inclement weather…
Ahead of the half marathon I’m running (in two weeks 😬 still time to sponsor me for Breast Cancer Now!), I need some advice.
So I’m getting all the help I can from the experts. If anyone can pull me out of this running funk, these guys can (I hope!).
“It’s easy to fall into seeing running as a chore, especially on the days when it feels tough,” says Sally Ratcliffe, a coach who gets exactly where I’m coming from here. “But reminding myself that running is a choice and a privilege helps me approach it with gratitude rather than pressure.”
This is an excellent way to look at it. I remember going through chemo for breast cancer and being completely incapable of jogging alongside my then-6-year-old son’s bike. Hell, I remember having to pause and catch my breath on the landing when walking up two flights of stairs to an oncologist appointment. It’s easy to forget that I’ve come a long way since then, and I owe it to my body to keep it strong and active - to reduce my risk of being back in that chemo chair again.
“One of the biggest mindset shifts for me was moving from ‘I have to run’ to ‘I get to run’,” says Sally. “And find what works for you in the moment. That might mean slowing the pace, cutting the distance or reframing the goal so it feels more manageable. Often the hardest part is just getting out of the door, and nine times out of ten you feel better once you’re moving. By the time you’re home, you’ve forgotten that it was ever a struggle.”
I don’t know if I would agree with that last part. It’s like people who say you forget how bad childbirth is once it’s over. I didn’t even do the most painful bit, only labouring for a few hours before having a c-section, but I remember the pain. I bloody remember it!
Yet others don’t appear to, and it can be disheartening when everyone on Instagram seems to be celebrating their PBs. “Don’t fall into the comparison trap,” warns Sally. “Every runner is on their own journey, with different paces, distances and reasons for running. Celebrate your own progress rather than measuring it against others.”
She suggests reframing what “winning” means. “A win might be showing up on a day you didn’t feel like it, or finishing a run feeling calmer and stronger. Those softer victories are just as valuable as medals or times—and they’re what build a sustainable, enjoyable relationship with running.”
As with every element of health and wellness, from exercise and nutrition to sleep and stress management, it’s about seeing it as something that works for you; not something you’re working against.
“Think of running as a tool rather than a test,” says Sally. “It can give you energy, headspace and resilience without needing to be measured against anyone else. If you focus on how it makes you feel rather than how fast or far you go, you’ll find it easier to stay motivated and enjoy the process. The key is to accept that not every run is perfect, but every run counts. Once you start valuing consistency and the mental reset it gives you, the shift from ‘I hate running’ to ‘I love running’ happens over time.”
OK so, in terms of practical tips, where should newbie runners put their focus?
“Start so slow it almost feels silly,” advises Josh. “Too often I see new runners start their training with bundles of enthusiasm, resulting in them running too fast or far, leading to injury. And remember that running requires fuel! Make sure you’re eating enough calories, consuming carbohydrates (pasta, rice, oats, bread) for energy, protein for recovery, and not fearing consuming more than you would if you weren’t running.”
I don’t actually have this problem, having never been afraid of a carb, but it’s always nice to have a reason to eat more spaghetti.
Then, Sally recommends leaning into the power of community. “But choose spaces that celebrate participation over performance,” she cautions. “That could be inclusive groups, casual runs with friends, or simply sharing your progress online for accountability.”
And finally? “A good pair of running shoes is worth its weight in gold,” says Josh. “Long gone are the days of wearing your Converse on a run (thank the lord), save yourself a trip to the physio by investing in a good shoe: something comfortable, forgiving and with some responsiveness. My go-to is On’s Cloudmonster 2.”
They’re not cheap, but I also love On, whose Cloudsurfer Max trainers feel like running on air. This is not a sponsored post so, in the interest of balance, I have friends who swear by their Asics, Nikes and Salomons. But I must say that On’s Soft Wins campaign really speaks to me because it’s not about being the fastest or running the furthest.
“Lacing up your shoes when you didn’t feel like it, having a connected conversation with a friend on a run, running without a care for time or pace - these are all things to be celebrated,” says Josh. “So drop the comparison, celebrate your own ‘soft wins’, and run the way you want to run. Because at the end of the day, it’s just putting one foot in front of the other.”
This week I’m…
Enjoying chatting with Claire Fitzsimmons about not being boring for More Good Days here on Substack
Feeling good about screen time with my kids by watching Jaime’s Yoga Adventures on Sky Kids & NOW TV (I’ve long been a fan of Cosmic Kids)
Before dipping into something decisively less wholesome once they’re in bed, with the fifth season of Slow Horses on Apple TV+
I’m doing a 5K in Regents Park in October to raise money for target ovarian cancer charity. I was doing really well and running regularly but it’s dropped off in recent weeks due to holiday and then a cold. Your post helps to motivate me to get back into it and to remember not to let the best be the enemy of the good.
Well done you doing a half marathon , that’s way beyond my league!
Oh, I love the idea of "soft victories"! Our wins don't have to be loud and hard and full of muscle-popping postures. There are some wins we can snuggle into and hold tight.