Have you ever felt like you’re stuck in a running rut, wondering if you’ll ever get your groove back?
I know exactly how that feels.
In 2022, I lost my running spark and found myself dreading every step. I’d look at my shoes and feel more like procrastinating than running.
It wasn’t about being out of shape. I wasn’t injured, but mentally, I felt drained. Running became a chore. The excitement turned into excuses like, “I’ll run tomorrow,” or “I’m too tired today.” The joy of hitting the pavement had turned into something I avoided.
Then, I stumbled across the registration for the Jogja Half Marathon and thought, “Why not?” That moment clicked for me. It wasn’t just about the race—it was about reclaiming the purpose in my running.
Things never been the same since.
Let’s get into how signing up for a race can help you get out of a training rut.
The Running Rut
First things first, let’s define what is a rut.
A running rut isn’t just about missing a few runs. It’s that nagging feeling like something’s just not right. You might be able to run physically, but mentally, you’re not there. You tell yourself you’ll run tomorrow, but tomorrow turns into next week. Before you know it, you’re asking yourself why you even bother running at all.
A running rut can happen for various reasons, like physical burnout, lack of goals, mental fatigue, or simply falling out of the habit. The key to getting out of a running rut is often to set a new goal (like signing up for a race), change up your routine, or remind yourself of the reasons you love running.
Before I signed up for the Jogja Half Marathon, I was in that exact spot. My motivation was GONE.
I had every excuse in the book: “It’s too hot,” “I’m too busy,” “I’ll run later.” But the truth was, I didn’t have a goal to look forward to.
I was stuck in the routine, and it was draining me.
But the moment I signed up for the race, I felt that I was about to commit to something that held me accountable.
Suddenly, I had a deadline. I couldn’t keep putting off my runs anymore. Having a race to train gave me the purpose of training.
It wasn’t just about showing up anymore—it was about showing up with intention.
I had to wake up earlier, eat better, and prioritize stretching and recovery.
What once felt optional now had a deadline.
I couldn’t afford to skip runs anymore. And that shift in mindset made all the difference.
And the fact that the race was only 8 weeks ahead, it lit a fire under me. I knew that I had to commit myself for the upcoming weeks or I’d be the last runner to cross the finish line.
Sure, I was still in descent shape – but not racing shape whatsoever.
What’s more?
I didn’t just want to finish the race – I wanted to nail it under two hours. At that time, this seemed challenging but I wasn’t devoted to training like I was a few years ago. Injury, moving to a new country, Covid, and so many other variables got in the way.
Science Agree
Don’t take my word for it. Research on goal-setting theory by Edwin Locke shows that having a specific, measurable goal—like a race—makes it easier to stay on track and build momentum. This is because a goal like this is tangible, and it’s tied to a clear endpoint.
When I signed up for the Jogja Half Marathon, that research hit home. The race wasn’t just an event—it became my anchor. It transformed every run from a dreaded chore to a step in the right direction, with a purpose.
I could feel the shift in my mindset the moment I clicked “register” on the event page.
That small decision made all the difference, and it proved what the studies say: the commitment to a goal, like a race, can reignite your motivation, boost your consistency, and ultimately, reshape your entire approach to running.
Actionable Tips for Using a Race to Get Out of a Rut
Let’s get practical. Now let me share with you a few practical tips on how to use a race to get you out of a rut.
1. Break Your Race Training into Weekly Milestones
When I signed up for the Jogja Half Marathon, I didn’t think of the whole 21.1K as this huge, scary thing.
Instead, I broke it down into smaller goals—one step at a time. One week, I’d focus on a long run, and the next, I’d focus on running faster for a shorter distance. The first week, I set a goal to run 30K. It didn’t have to be all at once—three runs did the trick.
The next week, I added a bit more distance and pushed myself to pick up the pace. I just kept adding little by little, and it never felt like too much.
I knew I only had 8 weeks to go so I’d to make the most out of each week. The only upside is that I was already training regularly for the past few months, but I knew I had to increase my weekly mileage if I wanted to finish the HM under two hours.
Here’s a tip: Start small and make a plan that fits your life. I was already in a good shape so didn’t really start small.
But if you’re a beginner or out of the game for a long time, I’d urge you to set small goals for the week, whether it’s distance or speed. Make sure your goals are something you know you can reach.
2. Use a Training App or Journal to Track Your Progress
Tracking your runs isn’t just about counting miles—it’s a reminder of how far you’ve come.
I used an RunTastic (running app owned by Adidas now) to track my runs, and it showed me the miles, the speed improvements, and every little win. Seeing those goals checked off? It made me feel like I was on the right track.
Try tracking your runs with an app or even a journal—seeing your progress can really help. Write down your goals and tick them off as you go. It feels great. And even if you miss a run, flipping through your journal reminds you of the progress you’ve made.
3. Mix Things Up to Keep It Fresh
Being in a rut isn’t just about skipping runs—sometimes, it’s just plain boredom.
Running the same route, at the same pace, over and over? That gets old fast. During my half-marathon training, I made sure to change things up. One day, I’d run a new route around Ubud or Denpasar. Other days, I’d throw in intervals or hit the hills for a speed boost. Changing things up kept it interesting and pushed my body in new ways.
Don’t let your runs get stale. Change your routes, switch up your pace, or throw in some interval or hill training. Keep it exciting and unpredictable.
4. Get a Running Buddy or Join a Group
One of the biggest motivators for me during training was having someone to run with. I didn’t train for the Jogja Half Marathon alone. I found a couple of friends who were also preparing for races, and we kept each other accountable. There were days when I didn’t feel like running, but knowing someone was counting on forced me out of the door.
Find a buddy to run with or join an online group. Having someone to keep you accountable makes a huge difference, especially on tough days.
5. Expect Obstacles
Training for a race isn’t always easy. There will be days when you don’t feel like running, when life gets in the way, or when injuries pop up.
For me, the hardest part was overcoming my inertia.
I was so used to skipping runs that getting back into the rhythm of consistent training was a struggle. But each time I pushed through and completed a run, I reminded myself why I signed up for the race in the first place. The process, not just the finish line, became the focus.
Setbacks are inevitable. Whether it’s bad weather or a minor injury, the key is to stay consistent.
My best advice?
Lear to view setbacks as part of the process.
Missing a run didn’t mean I’d failed—it was just a bump in the road. I adjusted my training plan when necessary, but the race was always in sight, and that kept me motivated.
And to be honest, there were plenty of days when the run felt impossible. I had doubts, felt drained, and honestly, I just didn’t want to run.
If you’re in a similar place, feeling stuck or overwhelmed by the thought of running, I get it. It’s easy to let the excuses pile up, especially when the joy of running feels distant. But trust me, that’s when to go for a run.
Even on the tough days, you’re building more than just physical strength—you’re building mental toughness, and that’s what will get you through.
That day I finished the Yogja HM at 1:50.
Not a competitive time by any means, but you can see the joy on my face below.
Conclusion: The Race as a Transformative Experience
Committing to a race was the best decision I made to break out of my running rut.
It gave me something to work toward, reignited my love for running, and transformed my training into something purposeful and exciting. And the race itself?
It was more than just a goal achieved—it was a reminder that I’m capable of much more than I often give myself credit for.
If you’re stuck in a rut, signing up for a race might just be the kickstart you need.
Choose a goal that excites you but feels achievable, and let that race pull you out of the rut. Trust the process, and remember that it’s not about being perfect—it’s about showing up and doing the work.
So, what race are you signing up for next? Let me know in the comments!