Get Out of Your Running Rut

Runners are often creatures of habit. And while that's not necessarily a bad thing, after all, it's the habit that gets you up on a cold morning and out on the track when you really want to stay in bed. Still, your running routine can get a little, well, too routine.

When you're unmotivated to run, notice you're slowing down or no longer seeing results, you might blame the weather or the holidays, but the fact of the matter is, regardless of the time of year or the temperature outside, if you're trotting along with no real goal in place, traversing the same terrain and covering the same mileage day in and day out, you're bound to fall into a rut.

Carol Torgan, a representative of the American College of Sports Medicine and health scientist in Bethesda, M.D., said that running ruts can be both physical and mental. "You can be just plain bored or stale or you may be over-training," she said. She also points out that lack of desire to run and difficulty achieving the same results from the same run may point to a poor diet. "Ensure that you're not dehydrated and are getting appropriate nutrients before, during and after your runs," she said. "And you may want to take a look at your running shoes to make sure they are not excessively worn."

If you recognize that you've hit a rut, there are a few things you can try to cure it. "Mix it up," said Torgan. "Join a local running club. There are a wide variety of running groups, such as those affiliated with the Road Runners Club of America. Mix up the type of running you do. If you're a road runner, try trail running. For the daring, consider parkour or free running," she said.

She also encourages runners to evaluate and adjust their goals. Ask yourself if they're appropriate or achievable. If you're chasing an unrealistic time or distance, you may have fallen into a rut from pushing your body too hard or because you're doubting your ability to accomplish it. Another suggestion? "Run 'naked.' Just go run. Leave your watch, heart rate monitor, GPS and any other devices at home. Don't worry about numbers such as your heart rate zone, distance, time or pace. Listen to your body or listen to the wind in the trees and the singing birds. Just go run for the sheer joy of running -- not because you have to, but because you can.

If you're really struggling with your running and dreading lacing up your shoes, running through it might not be the answer. Though many runners loathe the idea of time off, it might be the best way to revitalize your running. "Don't be afraid to take a break," said Torgan. Even professional athletes take time off to recharge. Give yourself an off-season. View it as a great opportunity to try a new activity. Mix in biking or swimming for a cardiovascular workout; add in some yoga and weight training for flexibility and strength. This might be the time to do something off the beaten path, like a salsa class or geocaching. If you maintain your fitness level in other ways, your running won't suffer much for the break. Eventually, you'll find your way back to running and you'll be better and stronger for the break.

Read these tips for helping you stick with your fitness routine.