{"id":50970,"date":"2016-07-19T07:15:56","date_gmt":"2016-07-19T11:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=50970"},"modified":"2021-05-17T09:02:46","modified_gmt":"2021-05-17T13:02:46","slug":"avoid-workout-burnout-tricks","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/avoid-workout-burnout-tricks\/","title":{"rendered":"Got Workout Burnout? 4 Simple Tricks to Bounce Back"},"content":{"rendered":"
\"Workout
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Whether you\u2019re a five-time marathoner or a yogi who can jump into crow pose on demand, we\u2019ve all been there \u2014 your regular workout feels like a total slogfest. You worry that you\u2019ll never get back to where you once were<\/a>.<\/p>\n

\u201cBut what you need to remember,\u201d says Leanne Shear, founder of Uplift Studios and an ACE-certified personal trainer, \u201cis that one, two or even 10 workouts isn\u2019t going to make or break a person.\u201d<\/p>\n

So before you prepare to hang up your yoga mat or turn in your running shoes for life, consider these common reasons why your workout might not be working for you anymore, and what you can do to get back to those long-lost endorphins.<\/p>\n

RELATED:<\/strong> Endorphins and the Truth About Why Exercise Makes You Happy<\/a><\/p>\n

Beat the Burnout<\/h3>\n

1. Pay Attention to the Signs
\n<\/strong>Conventional wisdom says that the best workout is the one that you will actually stick with because you enjoy it. But \u201cif running [or any other workout] is taking away from your life instead of adding to it, then it\u2019s not working for you right now,\u201d says running coach Jess Underhill. Other burnout signs may be fatigue or a prolonged lack of desire to go all-in \u2014 let alone show up.<\/p>\n

The signs are obvious, says Shear, \u201cbut it’s hard for most people to acknowledge that this is happening. We are so programmed to push through and be over-achievers and keep going that many people refuse to dial back<\/a> or change it up.\u201d<\/p>\n

RELATED: <\/strong>Are You Too Sore to Work Out?<\/a><\/p>\n

2. Know When to Take a Break
\n<\/strong>There\u2019s a fine line between pushing through the difficulty to get stronger and your body telling you when to take a break. But there\u2019s a big difference between discomfort and pain, says Bethany Lyons, co-founder of Lyons Den Power Yoga. Any time something causes pain, that\u2019s your body signaling for you to stop doing that thing. You\u2019ll also want to pay close attention to your breath, she says. \u201cIf you\u2019re holding your breath or are unable to breath easily, it\u2019s time to abort mission or back off.\u201d<\/p>\n

That said, if you’ve been training for a race for several weeks or months, it’s normal to start to feel burnt out at a certain point, says Underhill. \u201cSo long as you aren’t injured, don’t quit training \u2014 see it through to the finish line,\u201d she says. Just consider scaling back a bit. .\u201cTake a look at your training schedule and see if you’ve included cutback weeks and enough easy runs.\u201d It might be scary to someone who works out regularly, but \u201ctaking a week to lighten up physically can actually work wonders both physically and mentally in terms of recovery and rejuvenation,\u201d says Shear.<\/p>\n

3. Focus on Your Weaknesses
\n<\/strong>Are you a runner who neglects strength training when you have a big race on the calendar? Now\u2019s the time to make these your focus, instead of piling on more mileage. But remember to make sure it\u2019s something you want<\/em> to do, says Lyons, not something you feel like you have<\/em> to do. For yogis, she recommends cardio as a great complement to the \u201cfocus, balance and strength you\u2019ve already gained from your yoga practice.\u201d She also touts focusing on other parts of your practice, such as the breath work and meditation for yogis, or brain training<\/a> for athletes \u201cThe body really responds to variety,\u201d Shear says, \u201cand so does the mind!\u201d<\/p>\n

RELATED:<\/strong> 6 Killer Cardio Workouts That Don\u2019t Involve Running<\/a><\/p>\n

4. Change Your Perspective
\n<\/strong>\u201cBeing able to run is a privilege,\u201d Underhill says. \u201cFocus on how lucky you are to be able to participate in a sport you love.\u201d She recommends putting pen to paper and writing down all the ways movement enhances your life. Think about why<\/em> you started doing your favorite activity in the first place.<\/p>\n

You can even err on the side of relaxation \u2014 bordering on laziness \u2014 once in a while, says Shear. \u201cChurning all the time is just as unhealthy as never picking up a dumbbell or strapping on a running shoe.\u201d<\/p>\n

If you\u2019ve tried all of these tricks, and nothing works \u2014 that\u2019s OK. \u201cThis, too, will change, and one day it won\u2019t suck any more,\u201d says Underhill. \u201cOn the off chance that one day never comes, find something else. Do what fuels you.<\/em>\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

When your usual workout just isn\u2019t working for you anymore, try these tips to bounce back from burnout and find your groove again. <\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[289,104,237,103,108,341,343],"class_list":["post-50970","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-exercise","tag-goals","tag-inspiration","tag-motivation","tag-running","tag-tax1living-well","tag-tax2exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/50970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=50970"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/50970\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=50970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=50970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=50970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}