Ep #392: The Low Energy Runner’s Survival Guide

Welcome to the Not Your Average Runner podcast. I’m Jill Angie, a certified running coach, and your running BFF here to help you start running. Feel confident and love the journey no matter your size. Now, if you’ve ever felt like you just weren’t meant to be a runner, think again. I believe that running is for all bodies, even yours.

This podcast is your warmup buddy, giving you tips, motivation, and the support you need to lace up and get moving. I’ve helped thousands of women become runners, and now I wanna help you. Let’s go.

Hey, Hey runners, and welcome back to the show. I am your host, Jill, Angie, and today we are diving into one of the most common questions I get from y’all. Jill, what do I do when I have zero energy and I still need to run? Now when I say zero energy, I mean the days when even brushing your hair feels like a monumental task, and maybe it’s ’cause you didn’t sleep or work was a dumpster fire or perimenopause is just getting the best of you and you are emotionally drained, overstimulated, and just straight up done whatever. The reason, and let me be crystal clear on this, you are not broken. You’re not lazy, you’re not doing it wrong. You’re human, and I promise there is still a way to show up for yourself on those days without pushing yourself into a full blown burnout spiral.

So today I am gonna give you five strategies to get yourself moving when your energy is in the negative. Plus, of course, a little mindset, pep talk at the end to tie it all together. Let’s get into it. Step number one. Recalibrate your expectations, and if you only take one thing from today’s episode, let it be this.

You are allowed to do less. Let me say that again. For the perfectionist in the back, you are allowed to do less. Most of us have this idea in our heads that running only counts if we sweat a gallon. If we collapse in a heap afterwards and we hit some magical distance, that looks good on Instagram, right?

But what if we just tossed all that in the trash? And what if running for five minutes still counts? What if just putting on your running shoes and stepping outside counts? Because here’s the thing, consistency is built on minimum baselines and not maximum effort. If your minimum baseline is go outside and walk to the corner, and you do that three times a week.

Boom, you’re consistent. So on those zero energy days, I want you to pick the lowest effort version of running that feels doable. And maybe that’s like walking for 10 minutes and doing a run interval in there somewhere. Maybe it is. Lacing up your shoes and doing a lap on the block. Whatever it is, keep the bar low.

So low, it’s on the floor. Okay, and why do we do this? Because it gives your brain an easy win. And easy wins build momentum. Step two. Don’t wait to feel motivated. I gotta tell you a secret. I don’t feel like running most days either, and I’ve been doing this four years. The idea that we need to feel ready or wait for the motivation to hit is a lie that will keep you on the couch.

Motivation is a result and not a requirement. You don’t get it before the run. Most of the time you get it during or after the run, right? We all know what it feels like to not wanna go for a run. And then halfway through, you know, we do it anyway, and halfway through we’re like. Oh my God, I’m amazing. And we feel super motivated.

Motivation is a result, not a requirement. That is why action needs to come first. So instead of asking yourself, do I feel like running, ask a better question. Like, what is the tiniest step I can take towards my run right now? And. Maybe that’s putting on your sports bra. Maybe it’s opening the weather app just to see that it’s actually really nice outside.

Um, maybe it’s walking out your front door and turning on your playlist, like each micro step chips away at the resistance. And sometimes those little steps are all you need to flip the switch. Number three. Trek your brain with a five minute deal. This one is a personal favorite. You know, I love my minimum baseline.

You’re just gonna say to yourself, all right, brain, I’m going out for five minutes. If I still feel like hot garbage after five minutes, I’ll come home. No guilt, no shame. Most of the time, once you get going, you’ll keep going. Right? A, a runner in motion stays in motion. Five minutes turns into 10, into 15, and before you know it, you’re like halfway through your regular loop and you’re thinking, all right, okay, okay.

I didn’t die. Right? You’re admitting maybe it wasn’t the worst thing ever, but if you do turn around after five minutes, guess what? You still showed up. You kept the habit alive, and that’s a win. Step four, make it ridiculously fun. If your energy is low, now is not the time for speed intervals and agility drills and hill repeats.

It’s time for a silly little run. You have got permission to make it as fun as possible. Crank up that favorite eighties playlist. Listen to that trashy murder podcast you love. Run in the outfit that makes you feel unstoppable, whether that is your neon orange leggings. Or you are running to out training to outrun the bullshit t-shirt, which will be available soon in the Not your Average Runner Swag, swag shop.

So stay posted for that. The point is you’re allowed to turn your run into a vibe. And honestly, sometimes what your soul needs isn’t training. It’s a vibe check with movement. So I want you to know this is one of the secret rep weapons of myself and the whole, not your average runner community. We don’t take ourselves too seriously.

We show up, we move our bodies, we make it fun on purpose. And beside, by the way, uh, make sure that you check out episode 388, which is. I dunno, maybe four weeks ago, uh, in that episode, I gave you 25 unhinged runner hacks to make it fun. So if you’re looking for ideas, go back to that episode and check it out.

All right, number five. Talk to yourself like you would talk to a friend. This is a big one, especially on those low energy days, because when you are dragging, it is so easy to start bullying yourself. I’m so lazy. I should have gotten up earlier. I always do this. Why can’t I just get my shit together? Just fucking stop it.

Okay? That voice, she’s not helping. She’s making it harder. Bullying never inspires anyone. Instead, I want you to channel your inner coach Jill, and say, alright, girl, you’re tired. That’s okay. That’s what we’re working with. Do your best. Any amount of movement is enough. All right. Seriously, be kind, be encouraging.

Cheer yourself on like you would your bestie, because beating yourself up has never made you more motivated, right? You know this. I know this. Beating yourself up makes you feel worse, so stop it. Please. Okay. I know we said we were gonna do five, but I just thought of one more. So we’re gonna do one more, and that is number six, the bonus pre-plan for the future version of you.

So if you know that you often wake up tired or hit a midweek slump or you know up, this is the week I get my period and I always feel like skipping my run. I want you to know that future you can help. All right, so think of the version of you that’s actually running, even though you don’t want to. And do what she would do, right?

Lay out the clothes the night before. Put a sticky note on the mirror that says minimum baseline equals five minutes. Bitch. Uh, create a low energy playlist full of songs that make you smile or create a high energy emergency playlist of songs that never fail to get your legs moving, but think ahead and be like, all right, Wednesday is always the day.

I don’t feel like doing it. And figure out a way to, to motivate yourself from the future. All right? Do what you can in advance to make your next low energy run just a tiny bit easier. All right? And here is your pep talk. I mean, this whole podcast was a pep talk, but here’s the official pep talk. Remember this, you do not need a full tank of energy to do your minimum baseline.

You do not need to feel motivated to move your body. And you sure as hell don’t need to be perfect to be a runner. Some days your run is gonna be fire. Other days it is going to be an absolute dumpster fire. But every time you lace up, you are reinforcing your identity as a runner. And that more than anything is what matters.

So take the pressure off, pick your minimum baseline, make it fun. Give yourself some damn credit for showing up even on the days when your couch feels like a five star hotel. You’ve got this, my friend. Now if you do need a little extra support on those low energy days, you should come check out Run Your Best Life, because this is our amazing coaching community for plus-size runners.

We are all about helping you build a sustainable, joyful running practice with no shame, no pressure, just real talk and real progress. So you can head over to run your best life.com to learn more and join us or check out the link in the show notes. I like to make it easy for you. Until next time, stay safe.

Get your ass out there and run, and I will talk to you next week.

Real quick before you go, I’ve got a fun challenge for you. Take my exerciser personality quiz to find out exactly what kind of exerciser you are and how to make running feel easier and more enjoyable.

Just head over to not your average runner.com/quiz to take it and get your results. That’s not your average runner.com/quiz.