You know those runs. Four steps into it and you know it’s going to be brutal. In the past year, I haven’t done any races, so I honestly haven’t had much reason to push through these “off” runs. If it feels like torture and my legs are like lead, I’ll just do a different workout instead. I don’t think there’s necessarily anything wrong with that—I mean with so many ways to exercise and countless fitness class options in Boston, why not just do something I’m actually in the mood for? But that being said, there really is nothing like that feeling of accomplishment when you push yourself through something tough. It makes you stronger physically, but more noticeably, mentally.
In October, I’m running the Tufts Health Plan 10K for Women, and am excited to have a goal to work towards again with running. I know that without additional training, I can finish a 10K distance without much trouble right now, but I don’t just want to finish it, I want to be fast. And that means running regularly, challenging myself with speed, and increasing my distances. 
I can’t run without music period, but on those “off” days, I’ll go a step further and turn my playlist into somewhat of a game in order to get me through it. I’ve used this method all my life when I don’t want to do something. Mountain of homework? Turn it into a game of steps and rewards. Works for running, too! You might think I’m a total weirdo (I am, so … you’re right), but I wanted to share my little playlist game. The Kohl’s #MakeYourMove campaign is all about enjoying activities, and this is how I make even the most brutal of runs a bit more fun. J
How I Use Music to Get through “Off” Running Days
I start by putting together a playlist that’s roughly as long as I need my run to be. If the goal is to run for a set amount of time, it’s easy. If the goal is to run a certain distance, I just make the playlist within a few minutes of what I’d like to run that distance in or typically do. Then I make up the rules for my playlist “game.” Here are some examples:
- Pick certain songs that are “fast” songs, and certain songs that are like rewards and allow you to jog. For example: When a Steve Aoki song comes on, increase your speed. When a Kygo song comes on, recover. During everything else, maintain your pace. Hit shuffle and pray you don’t get back-to-back Aoki jams.
- (For when I’m really not feeling up for running) Alternate between pushing my pace for the entire duration of a song and then jogging during the next song.
- Increase speed every two songs.
Sound silly? It totally is. But I swear it makes the run feel manageable and even kind of fun. Kind of. 😉 
WEARING: Nike leggings, Nike muscle tank sold out, but this one is cute!, Nike sports bra & Nike sneakers all c/o Kohl’s
What tricks and mental games do you use to push yourself through “off” running days?
This post is sponsored by FitFluential on behalf of Kohl’s.
Hey there! I'm Nicole, a group fitness instructor, healthy lifestyle blogger (you probably figured that one out by now) and Certified Personal Trainer living in Boston, MA.
I love this!! Music TOTALLY helps me get through those tough runs and workouts. 🙂 Great tips!!!
I love this! I’m definitely going to be trying this for my half marathon training 🙂
I want you to know that I originally read the headline as “the weird way I use MAGIC to get through difficult runs” and I was REALLY excited. But music works, too.
Hahaha magic would have made for a waaaaay more interesting post
Love this! I usually use distance markers to help me get through difficult runs like “just run to that tree and then you can slow/walk” and then when I get to that tree I pick a new object to focus on. Silly mind games but it seems to work (for the most part).
Great tip! I’m excited for fall running weather!
I just recently discovered spotify running and I love it because it matches songs to your pace, so you’re running in time with the music. For some weird reason, running in time to my music always helps me!
When I am feeling off from running I will vary tempos by the song like run hard through the chorus, jog in the stanzas, and maybe even walk a bit if there is a third part, totally changes things up and you get reenergized at the chorus!
xx mal @ http://www.badwolfbrunch.com
I love music for pushing through tough runs. But today, my Iphone was disabled for 5 minutes at the end of my speedwork. WTH? I knew I could do it without music, and I did. Still sucked, tho.
Shoulder injury meant no body pump class this morning, found myself on the treadmill with my iPod shuffle…..45 minutes later I had had a good workout playing the P&I music game! Matched my pace to the songs, slower songs meant pumping up the gradient, plus a huge smile on my face listening to brilliant music! (Any other indie music fans out there wanting ideas for a playlist?!!!)