When I think back to my childhood, running was like a breeze—chasing friends, playing tag, feeling the wind in my hair. There were no fancy training plans, no GPS watches, no pressure to hit a certain pace. Running was just pure joy and carefree fun.
But somewhere along the way, I lost that feeling. Running became all about mileage, times, and performance. It felt like work rather than play. But I realised that running doesn’t have to be all about competition or goals—it can be about freedom, movement, and fun again.
If you’ve ever felt like running is a chore or struggled to enjoy it, here’s how I’ve learned to run like a kid again—no pressure, just pure enjoyment.
Rediscovering the Joy of Running
1. Embrace Playfulness
Kids don’t run because they have to—they run because they want to. They sprint, stop, jump, and change direction, all without overthinking it. I started running for fun again by:
• Incorporating Games – Sometimes I set fun challenges for myself, like sprinting to the next tree or zigzagging around benches in the park. Running doesn’t have to be serious all the time.
• Exploring New Routes – Running in the same place every day gets boring. I switch things up by running in a new neighbourhood, finding a scenic trail, or heading to the beach.
The key is to make running feel like an adventure again.
2. Ditch the Metrics
One of the main reasons I lost the fun of running was constantly checking my pace, distance, and heart rate. Kids don’t do that—they just run by feeling.
- Sometimes, I go for a run without tracking anything. No pace goals, no Strava updates—just me and the open road.
- Instead of pushing myself to exhaustion, I slow down and focus on how running makes me feel.
I realised that running doesn’t have to be a test—it can be a release. So try to incorporate one of your weekly runs to do just that. Run free.
3. Mix Up the Pace
Kids don’t run at a steady pace—they sprint, jog, and stop as they please. I started incorporating Fartlek training, which is Swedish for “speed play.” This means running at different speeds whenever I feel like it, rather than sticking to a rigid structure.
- I sprint to a mailbox, then slow down.
- I jog at a relaxed pace, then pick up speed again.
This not only makes runs more fun but also improves endurance and speed naturally.
Focusing on Enjoyment Over Intensity
1. Set Fun Goals
Instead of obsessing over time or distance, I set playful goals that motivate me without pressure:
- Run Somewhere New – A new trail, a different park, or even just a different loop around my neighborhood keeps things fresh.
- Themed Runs – Some days, I pretend I’m a kid playing tag or imagine I’m in a movie chase scene. It sounds silly, but it makes running so much more fun.
The point isn’t to hit a number—it’s to enjoy the movement.
2. Listen to My Body
Kids run when they feel like it and stop when they’re exhausted. I adopted this approach, and it completely transformed my perspective on running.
- I Take Breaks When Needed – Taking a break doesn’t imply failure. If my body feels fatigued, I slow down or stop and walk.
- I Celebrate Small Achievements – Instead of fixating on achieving personal records, I celebrate feeling good during a run.
When I ceased forcing myself to adhere to a specific running style, I rediscovered my love for it.
3. Run With Others (Or Don’t)
As a kid, I loved running with my friends. Sometimes, I still crave that connection, so I:
- Join a casual running group where the focus is on having fun, not winning.
- Run with a friend and chat instead of worrying about how fast we’re going.
Other days, I just want to be alone, and that’s totally cool too. The key is to do what feels best in the moment.
Let Go of the “Shoulds” and Just Run
I used to think I “should” run a certain way—train for races, improve my times, push myself harder. But the best way to run is the way that makes you happy.
Running like a kid again has changed the way I approach the sport. I no longer see it as something I have to do—it’s something I get to do and my body is able to do as I age.
If you’ve been struggling with motivation, try letting go of expectations. Put on your running shoes, step outside, and just run however you want.
That’s where the joy is.
