that’s runnable
The 21st Edition of your favourite running newsletter
We’ve all been there. You lace up, head out, and… nothing. The thrill is gone, the motivation feels miles away, and every step feels like a grind. Welcome to the running funk. It’s that peculiar phase where your love for running hits a temporary slump, leaving you questioning your routines, your goals, and sometimes even your fitness journey altogether. Let’s dive into why running funks happen, what they can teach us, and how to reframe your approach to get your motivation back on track.
Something to Think About
When you’re in a running funk, it’s easy to get caught up in the “shoulds”—“I should be faster,” “I should feel motivated,” or “I should be improving.” But sometimes, the best thing you can do is to step back and let go of all the expectations.
Something to Ask Yourself
Ask yourself why you started running in the first place and how it made you feel before the pressure to hit goals took over. Reconnect with that initial spark, and allow yourself to run just for the joy of it, without any expectations. It might be the release you need to find your rhythm again.
Article of the Week 📄
This article “8 Ways to Break Out of Your Running Funk” provides practical strategies for runners who feel stuck or unmotivated. Key takeaways include setting bigger, long-term goals beyond individual races, changing training structure, tracking runs in a simple way, and even taking a break from running entirely to refresh your motivation. It also suggests creating short, specific challenges, training with a friend for accountability, and incorporating variety through other activities. The article emphasises flexibility and finding ways to make running enjoyable again.
Track of the Week 🎶
We’re going back 25 years to an album that could make you cry if you’re not careful.
This week’s Track of the Week, from the Album Ágætis byrjun, is:
Svefn-g-englar by Sigur Rós (1999)
Personal Lesson
I used to think every run had to be about improvement—getting faster, going further, hitting metrics. But after hitting a wall a number of times, where I dreaded lacing up my shoes, I realised the issue wasn’t my body but my mindset. Running had shifted from a source of joy to a series of benchmarks, and in that transformation, I’d lost sight of why I started running in the first place.
Taking a step back allowed me to reconnect with the simple pleasure of moving outside, free from the pressure of numbers and times. It’s a lesson in letting go of rigid expectations and finding value in the process over the result. Now, when I feel a funk coming on, I know it’s a cue to reconnect with what I love about running, not just what I hope to achieve from it.
I now know that these funks are inevitable. They’re part of the process. Given I’m just a bloke – a regular person with regular psychological limitations – I now expect that sometimes I’m just not going to feel up for it. And that’s fine. But, with a healthy dose of self compassion, and the occasional reflection, I can almost guarantee the funk will eventually pass, and soon I’ll be back out there, grateful for the opportunity I have to run.
Running – Life’s Metaphor
A running funk is a lot like hitting a rough patch in life. You start with excitement and big goals, but over time, things can lose their spark. Just like in running, life’s funks remind us to pause, re-evaluate, and reconnect with our why (see last week’s newsletter). It’s not always about pushing harder; sometimes it’s about slowing down, adjusting expectations, or simply finding joy in the journey again. These funks teach us resilience and the value of patience—reminding us that progress isn’t always a straight line but an evolving process of rediscovery.
Final Thoughts
Running funks are a reminder that even the best in the sport—those whose lives are dedicated to training and pushing limits—face times when motivation wanes. Successful athletes have learned how to work through these dips, not by avoiding them, but by understanding that they’re part of the journey. These funks offer a unique opportunity to develop resilience and mental strength, learning to keep moving forward even when enthusiasm feels distant. There’s something deeply valuable about knowing you can work through low points; it builds a kind of trust in yourself that will keep you grounded through any challenge.
Approaching a funk with curiosity can transform it from a setback into a new challenge. Instead of resisting or feeling defeated by these moments, we can view them as an opportunity to learn more about ourselves. What’s behind the lack of interest or motivation? Sometimes it’s just a phase, but other times it’s our body signaling that we need a change, whether that means adjusting our pace, taking a break, or focusing on rest and recovery. These periods teach us not to take the high-energy, joy-filled training days for granted. Knowing what it feels like to lack motivation brings deeper gratitude for the days when running feels effortless.
A running funk can also be a practical signal to reassess the basics: are we getting enough sleep, eating well, or overtraining? Our attitude and mental state often mirror our physical needs, so a slump in motivation might point to a deeper need for adjustment. Listening to our minds as well as our bodies helps us stay in tune with what we truly need to thrive, reminding us that rest, change, or easing up can be as vital to growth as the intense days. By welcoming these funks as part of the process, we give ourselves the space to return stronger, more balanced, and even more committed to the journey ahead.
Thanks again for reading and subscribing.
Run the runnable, and keep showing up for yourself!
Tommy 🙂
