Even top athletes have days when they could run--and should run-- but lack the motivation. Stress from job, family, and personal problems can lead to an overload-- which will significantly reduce the desire to participate in the very activity which would help us alleviate the situation. Goal-oriented runners often put too much pressure on themselves which increases stress and burnout.

The secret is to get out the door. The techniques listed below have been successful in helping thousands to take the few steps-- which always give an attitude boost. In many cases, a low-key walk outside has led to some of the best performance workouts ever.

Relax

To provide a "time island" for yourself, a series of relaxation exercises will, at the very least, interrupt the stress. Find a place where you're not likely to be asked to do something, such as talk on the phone. Close your eyes and imagine that you are in a place that makes you feel relaxed and secure. Take a deep breath, every second or third one, by breathing in through the nose, filling up your lower lungs (belly breathing), and out through your mouth. Get into a pleasant rhythm so that you are thinking about nothing, and are secure just breathing. Most find that 5-15 minutes of this relaxing activity is a great beak from the day's demands.

Reduce the anticipated discomfort

Most runners have low motivation because they've had a tiring or uncomfortable running experience in the recent past. If you have been running too many days in a row and are really tired, you should take a day off. But if muscle fatigue is not the issue, you should mentally talk yourself down to a very comfortable level of exertion--a slow walk. Mentally rehearse getting out the door, walking very slowly--and feeling comfortable with the exercise.

Ritual

Set up a series of activities which are easy to do--and which lead in small steps to getting out the door. When I am tired after a hard day I tell myself that I won't run--and have a cup of coffee and a Powerbar. While sipping and nibbling, I put on running shoes and shorts--just to be comfortable around the house. Somewhere in the process, an audio cassette of "fired up" music goes into the player. Finally, I just walk outside to see what the weather is like.

Just get out the door

Once out the door, it is easy to move to the end of the block, and then cross over the street. At this point, it becomes every easy to jog a few steps and walk a few steps. Soon, I'm cruising along; the speed may be very slow, but the enjoyment afterward is always great.

Rehearse

By mentally rehearsing this procedure over and over again, the ritual tends to become automatic. On your low motivation days-- or on all running days, go through the process in your mind when your driving to and from work, during break time, when you're waiting for an appointment, etc. Admittedly, this is brainwashing--but in a very positive format.

Olympian Jeff Galloway has written the best-selling running book in North America and contributes regular updates to Running Times magazine.