If you’re feeling burned out on running, you’re not alone. Even the most dedicated runners go through seasons where training feels heavy, motivation fades, and running loses its spark.
The key to loving running again isn’t always about pushing harder—it’s about shifting gears and bringing play back into your movement. In this guide, you’ll find my free Choose-Your-Own-Adventure Movement Menu, packed with fun running workouts, silly games, and joyful movement prompts designed to help you reset, recharge, and rediscover why you fell in love with running in the first place.
Why Shifting Gears Works
When running feels like a chore, it’s easy to think the only options are to “power through” or stop completely. But there’s a better middle ground: swap the focus.
This might mean:
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Pulling back on mileage and leaning into strength or mobility work
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Shortening your workouts and letting them be “enough”
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Adding more variety or play into your training
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Taking a week or two to simply move without tracking anything
These seasons don’t erase your progress—they often make you more durable, recharged, and excited to run again.
The Choose-Your-Own-Adventure Movement Menu
To help make this shift easier, I put together a resource you can use anytime running feels a little too rigid:
Download the Movement Menu Here
Inside, you’ll find:
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“Move Like a Kid” ideas for pure fun
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Nature-inspired adventures that get you outside without the pressure of pace or distance
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Short “just a taste” workouts for when you want to do something, but not a lot
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Silly games and rogue fartleks for adding surprise speed to your runs
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Gentle movement options for days when you need to keep it low-key
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A space to write your own adventure so it feels personal to you
The goal? To make movement feel like something you want to do again—not something you have to do.
Want to Take it Deeper? Try the Joy Audit Journal
If you’re not sure what’s draining you or what might light you up again, I’ve also shared my Joy Audit Journal on the blog.
It’s a quick reflection exercise to help you:
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Spot what’s currently bringing you energy
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Identify what’s weighing you down
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Start building more of the good stuff into your training and life
Remember…
You don’t need permission to change the plan, take a break from structured running, or move differently for a while.
If running feels heavy right now, you can still keep your fitness, enjoy movement, and protect your love for the sport by adding more joy back in.
Go try something from the menu. Play with it. And when you’re ready to dive back into more structure, it’ll be waiting for you.