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7 Tips to Turn Your Jog into Joy

Picture this: you, bounding along the pavement, the wind teasing your hair (if you hair), and the rhythm of your feet becoming a hypnotic melody. Sound like a dream? Nope, just a regular old run! If you've ever dismissed running as a snooze-fest, think again. With a few mental tricks up your sleeve, you can turn those drab jogs into exhilarating adventures.



Mariska van Sprundel, a running guru and the brains behind "Running Smart," swears by the runner's high. She says, "I never regret a run. Even when the weather's a downer or work has me beat, hitting the pavement always lifts my spirits and puts things in perspective."


Sure, running's a no-brainer for your physical health, adding years to your life and boosting your mood. But where's the fun in that if you're dragging your feet? Well, we're here to sprinkle some joy on your jogging routine.


When Mariska first started running with a friend in college, they barely made it 10 minutes without gasping for air. But with persistence and a sprinkle of stamina, they soon conquered a 10K. Moral of the story? What seems hard at first will get easier over time, especially if you find ways to make it fun and enjoyable. Even the toughest journeys start with a single step, but whether the journey is awesome or arduous depends on you and your mental mindset.


So, it doesn't matter if you're a newbie lacing up for the first time or a rusty runner looking for a reboot, buckle up! We're about to inject some pep into your step.


  1. Flip the Script on Self-Doubt: Ever muttered, "I'll never be a runner" or "I'm too old for this"? Time to toss those self-limiting beliefs out the window! Justin Kompf, a health behavior expert, suggests a reality check. Is your belief helping or hindering your goals? If it's holding you back, kick it to the curb! Need inspo? Check out information on inspiring people like Kathrine Switzer, the first woman to run the Boston Marathon. If she can do it, so can you!

  2. Dream Big, Start Small: Goals are like GPS for your run. But beware: aiming for the moon might leave you crash-landing back on the couch. Set realistic targets tailored to your abilities. Can't run around the block? No sweat! Celebrate the victories, big and small. The GPS looks at your starting point and your destination and tells you how to get there. It doesn't ever tell you it's too far or you're out of your carb-loving mind. Nope! It just keeps track of how far you've come, and where that goal post is. Remember, every step forward is progress - so celebrate each win.

  3. Distract Your Way to Bliss: When the going gets tough, the tough get...distracted! Tune out the discomfort with music, podcasts, or daydreams. Channel your inner Rocky Balboa or picture yourself cruising through the finish line. Whatever floats your boat—or should we say, your running shoes?

  4. Pace Yourself, Don't Race Yourself: Slow and steady wins the race...or at least finishes it without feeling like death warmed over! Novice runners often kick off like Usain Bolt, only to fizzle out halfway through. Follow van Sprundel's advice: if you can chat while you run, you're golden. And hey, walking's cool too!

  5. Talk Yourself into Greatness: Who needs a cheer squad when you've got yourself? Pump up your motivation with some positive self-talk. "You've got this!" "Keep pushing!" One of our person favorites is, "I am strong!" Coach yourself through the tough spots and watch the magic happen.

  6. Focus on the Finish Line: Ever notice how the last leg of your run feels like an eternity? Trick your brain with goal gradient theory. Imagine you're closing in on the finish line, and suddenly, those tired legs find a second wind. You've got this!

  7. Embrace the Adventure: Running isn't just about burning calories—it's about setting your spirit free! Revel in the sights, the sounds, the sheer joy of movement. Congratulate yourself for every step taken. You're not just running; you're flying!


There's your pep-talk, so lace up those sneakers and hit the pavement! Remember, every run is a victory lap. Go ahead, unleash your inner roadrunner, and let the joy of running carry you to new heights!

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