Let's face it, you know running's good for you and you've tried all sorts of methods to stick with it, but no matter what you try it just feels hard!
Here's a few tips on how you can make that run feel just a little bit easier.
Tip 1: Be prepared
Have the clothes ready and know how far you're running and where you're running. Not having to think too much to get started will take any worry or stress away and of course, the temptation to stay home.
Tip 2: Smile
We all know it take less effort to smile than it does to frown and it'll keep you in a positive frame of mind. Smile or nod at your fellow runners or walkers. The majority of times you'll get a little nod or smile back, which you should take as a positive acknowledgment that 'You're out there too'.
Tip 3: Relax
It doesn't matter if you're an Olympian or a first timer - just relax. I run frequently with a great friend and training partner Olympian Eloise Wellings, who's off to Rio to run the 10000m and 5000m, and even she needs a little reminder to stay relaxed. The more relaxed you are, the more efficient you'll become and the easier it will feel.
Tip 4: Listen to the sound of your feet
If when contacting the ground, you hear a thud rather than a tap, then try shortening your stride slightly, which will speed up your cadence (the rate which your legs move). The less time your feet spend on the ground, the less force going up though your limbs, which usually equates to less pain and effort.
Tip 5: Set some mini goals
It can be as simple as the next telegraph pole or the next traffic lights. When things start to get a little tough, set yourself a mini goal. Once you reach that telegraph pole or set of traffic lights set your sights on the next pole or traffic lights. Before you know it you've run for another kilometre or two and not thought about the pain.
Running isn't easy for anyone - if it was everyone would be out running. Well done on getting out there and remember, smile and stay positive.