The Most Common Excuses People Use To Avoid Running


Have you ever wondered what the top excuses for running are? We’ll go through them so you can see what commonly puts people off going for a run, and so you can kick these excuses to the curb.

Number One: I’m Too Tired

Nobody feels like exercising when they are tired. When you’re worn out, you don’t want to hit the track, but this excuse doesn’t hold a lot of water – because exercise can actually make you feel more energized.

Exercising releases serotonin, natural endorphins, and dopamine, making you feel more energized. Even a quick run is likely to make you feel more awake and energetic, however contradictory that seems.

Remember, even if you’re worn out, a quick run should be easy enough to do, and usually, by the time you’ve got started, you’ll feel better about it. You may find you’ve got plenty of energy to run when you get going.

Related: 2o Effective Ways To Improve Your Sleep If You’re A Runner!

Number Two: I Haven’t Got Enough Time

Everyone struggles to make the time for the gym. It can be very easy to keep pushing exercise down on your priority list until it never quite happens. With work, kids (Teenage Runner’s Guide), social commitments, and the general chores that keep our lives ticking, it can be very difficult to think “now is a good time for a run.”

If you’re struggling with this, try to incorporate exercise into one of your other jobs. Get a treadmill and run while watching TV, or record work notes and listen while you run. Jog while making a phone call, or run to the shops instead of driving.

Related: How To Train For A Half Marathon If You Don’t Have Any Time!

Number Three: I’m Too Sore To Run

While you should listen to your body and not overdo it when you’re feeling sore, sometimes a gentle run can be just what you need to ease up achy muscles. You shouldn’t go crazy, but it’s a good idea to move around when you’re stiff.

Working your muscles out when you’re aching drives blood to them and promotes healing. You should also consider supportive gear if you need it, such as a brace or a sports bra.

Related: Is It Ok To Run On Sore Legs (DOMS)?

Number Four: It’s Too Hot/Cold

Depending on where you live, you may find that the weather is not your friend when it comes to running. You will often find that you need to run in one or the other extreme, and it can be very hard to drag yourself out of bed on a chilly morning or get out on a baking afternoon.

You shouldn’t run in extreme heat, but don’t get put off by temperature changes. Make the most of warm or breathable gear and use the coolest or warmest times of day to get yourself going.

Remember, too, if you’re dealing with cold weather, you’ll soon warm up because you’ll be exercising. Even on the chilliest mornings, once you get running, you’ll find it’s not so bad!

Related: How To Run In The Heat – Safely!

Related: How To Run In The Cold – Safely!

Number Five: I’m Too Lazy

If you’re aware that your problem isn’t any of the above but comes down to a lack of motivation or willingness to go for a run, don’t feel bad; this happens to all of us. However, you do need to kick the mood, so consider talking to friends/family who can help hold you accountable.

Turning a run into a fun event by going with a friend or joining a running club may also help, depending on how you feel about these things. If you find a friend who’s keen, you can share the responsibility of keeping each other accountable and run together.

Related: How To Find Your Running MoJo If You’ve Lost It!

Number Six: I’ve Got Cramps

A problem suffered by about half of the teenage and adult population, cramps are a miserable part of life for many people, and they can put a stop to the most determined running schedule. It’s perfectly reasonable not to want to run when you’ve got cramps.

However, bear in mind that exercise is a good way to combat cramps, and if you can push through, you’ll probably feel better by the end of the run, thanks to the exercise and the endorphins it releases.

Don’t feel you have to run every day. If you’re feeling really bad, take a day to yourself, but get back to running the next day if you can. Drink plenty of water and run more slowly and gently than usual.

Number Seven: I’ve Got A Blister

It might sound silly, but running when you have a blister is very hard going, and will make it worse, so you don’t want to be doing this. If you’ve got some different shoes, you can reduce the problem by swapping to your other pair.

You can also buy band-aids specifically designed to cushion and protect blisters, and this should give you some relief while you’re running.

Number Eight: I Don’t Like How I Look

If you feel subconscious when you run, you aren’t alone, and this can be a difficult fear to tackle. However, running (and exercise in general) has been proven to improve self-esteem and make you feel better.

In the long term, it may help you lose weight and tone up, which should also help you to feel better. Although it is often hard to get started, remind yourself that you’ll feel great about yourself later!

Related: How To Get Passed Being Self Conscious When Running

Number Nine: I Don’t Have A Goal

It can be very hard to get running when you’ve surpassed your previous goals and you aren’t sure what to work toward next. Goals motivate us to run and bring us feelings of achievement and pride. If you haven’t got a goal in mind, you may not feel like running.

The simple solution, of course, is to set a new goal. Choose something you can definitely do and a target of time you’d like to do it in, and get back on that track!

Related: How To Get Started Running – A Beginner’s Guide!

Number Ten: It Stops Me Spending Time With My Family

People who work all day are often very aware that they have a limited amount of time with their family members, and they want to spend that time at home, especially with young children. Many parents feel guilty about taking the time to run.

Remember, however, that running makes you healthier and often happier, so you should make space for it. While the perfect work-life-exercise balance may be impossible to hit, setting aside a few hours a week for running is very reasonable, and an important part of self-care.

Related: 12 Health Benefits Of Running You Shouldn’t Ignore!

Number Eleven: It’s Too Early

If you’re not a morning person and you want to run in the mornings, you’ve got a problem. Many people struggle to get up early, especially in winter.

You have two options here – run later or make yourself get going even if it’s hard. Going for a run first thing sets you up for a great day ahead, and gives you an uninterrupted space of time in which to do the run. If you leave it until later, you may find that you don’t have enough time.

Related: How To Start Running In The Morning When It Feels Too Early!

Number Twelve: I Don’t Like Running

It’s easy to pick up a sport and then drop it, and if you’ve had a shot at running but you’re not sure it’s for you, don’t quit straight away. Give it a few more weeks, and make sure you have the gear to make it enjoyable.

If you still don’t like running, choose another sport, but don’t quit until you’re sure about it!


So, those are the top running excuses. Now you know how to avoid them and keep yourself on the move!

Help support me and subscribe to my YouTube channel.

YouTube video - 30 ways to make your runs less painful!

Coach Scott's Credentials:
  • Published Author
  • RRCA Certified Running Coach (Level 2)
  • RRCA Certified Youth Running Coach
  • NASM CPT (Certified Personal Trainer).
  • NASM CNC (Certified Nutrition Coach)
  • NASM WLS (Weight Loss Specialist)
  • ACE SFC (Stretching and Flexibility Coach)
  • ACE GFI (Group Fitness Instructor)
He has published over 20 books including, Beginner's Guide to Half Marathons: A Simple Step-By-Step Solution to Get You to the Finish Line in 12 Weeks! (Beginner To Finisher Book 3), which has become an Amazon International #1 bestseller. Scott specializes in helping new runners become injury-free race finishers. He recently completed his 22nd half marathon race. 

 To sign up for a FREE half marathon training schedule, log sheet, and pace predictor CLICK HERE.

Recommended Running Gear

Recommended gear for runners

 Connect with me:



The Most Common Excuses People Use To Avoid Running

1 thought on “The Most Common Excuses People Use To Avoid Running”

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.