Procrastination is common among runners.  We tend to delay or postpone our runs due to a myriad of excuses.  Excuses coupled with the snooze button leads to shorter runs or missed workouts. . I have used many excuses to procrastinate.  Reason such as; I haven’t eaten, I have eaten, I am too tired, I need to get this one thing done.  I actually would give my athletes 100 excuses at the beginning of their training cycle in hopes they would avoid using. Unfortunately, this behavior can have negative impacts on one’s health and performance, particularly in the training for a certain race or goal.  

Running is one the best types of exercise you can do.  According to Harvard Health regular aerobic exercise is the number one way to  become and stay healthy.  Regular running can improve cardiovascular health, boost the immune system, lower stress levels, and reduce the risk of chronic diseases like diabetes and heart disease. Running can also improve athletic performance, such as speed, endurance, and overall fitness. However, for individuals who struggle with procrastination, the road to the health and  performance benefits may be compromised.

Although it is hard to call runners; slackers, they can adopt a slacker mentality when it comes to getting it done. So procrastination is detrimental to the runner in several ways. First, procrastination can lead to a lack of consistency in one’s running routine. When individuals delay or postpone their runs, they may miss scheduled training sessions, which can affect their progress and overall fitness level. Consistency is critical in running because it allows the body to adapt to the physical demands of the exercise, and failing to maintain consistency can lead to a decline in performance. Especially when training for certain races such as marathons, adaptations in the physiological aspects of the body need to take place at certain times in your training, and this can be affected by missing or shorting your workouts.  

Procrastination can cause individuals to feel stressed and overwhelmed, which can impact their motivation to run. When individuals feel overwhelmed, they may avoid running altogether, which can result in a decline in performance and fitness. Moreover, procrastination can lead to negative self-talk, which can further erode one’s motivation and confidence. Negative self-talk can cause individuals to doubt their abilities and increase their anxiety, making it harder to enjoy the process of running.

Also, procrastination can increase the risk of injury. When individuals delay their runs, they may be more likely to push themselves too hard when they finally do run, which can lead to injuries like sprains, strains, and stress fractures. Running requires gradual progress and proper technique to avoid injury, and when individuals rush their training, they may compromise training plan and increase the risk of injury.

To overcome procrastination and its negative effects on running, there are several strategies individuals can use.  First, set specific and achievable goals. By setting goals, individuals can establish a clear purpose for their running routine and stay motivated to achieve their desired outcomes. Goals should be specific, measurable, and realistic, so that individuals can track their progress and celebrate their successes along the way.

Try to  establish a routine. By creating a regular running schedule, individuals can develop consistency in their training, which can lead to better performance and overall fitness. A routine can also help individuals establish a sense of discipline and structure in their lives, which can be helpful in overcoming procrastination.  Schedule your runs like you would your tasks for the day or your work/day planner. Do it weekly and try your best to keep it as if it was a doctors appointment.  

One of the top ways to avoid procrastination is knowing someone is depending on you.  Find a running partner or join a running group. By connecting with other runners, individuals can receive support and encouragement, which can help them stay motivated and accountable to their running routine. Running with others can also make the experience more enjoyable and reduce the likelihood of boredom, which can be a common obstacle to overcome when running alone.

Another strategy is the punishment/reward idiom.  Reward yourself for achieving running goals or even just getting out there. Rewards can provide positive reinforcement for consistent behavior and help individuals stay motivated to continue their running routine. Rewards can be small or large, and should be personalized to the individual’s interests and preferences.  Also, have some takeaways if you procrastinate or hit that snooze button.  

Make sure you practice self-compassion. Procrastination can be a difficult habit to overcome, and it’s important to be kind and understanding to oneself during the process. Self-compassion can help individuals reduce stress and negative self-talk, and increase their motivation and confidence in their ability to overcome procrastination and achieve their running goals.  Be your own mentor in the procrastination fight.

So starting tomorrow…I mean right now, apply the tips given and you will reap the rewards of consistency and performance.  These tips not only apply to runners, but also for all athletes, weight lifters, cross fitters, students, parents, people looking to improve at work, etc.  Feel free to apply this in any area of   your life you want to improve.  Good Luck!