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We talked to a psychologist and a professional ultrarunner to understand why you you feel this way—and how to embrace it.

It’s Sunday morning. You roll out of bed, head downstairs, pour yourself a cup of coffee, and munch on a protein bar. Yup, it’s that time of week again—long run day.

Long runs are a staple of training, whether for a 5K or a marathon. But let’s be frank: Despite the benefits, long runs can be pretty boring. While you might normally rely on the company of others—or perhaps even music or a podcast—during your normal runs, those simple escapes just don’t cut it when you’re trotting along for twice as long. Conversation becomes agonizing, pop bangers non-motivating, and true crime dramas stale.

So why, even though it’s one of your most cherished activities, do you sometimes feel overcome with boredom when long running?

According to Erin C. Westgate, Ph.D., director of the Florida Social Cognition and Emotion Lab at the University of Florida, boredom is an emotion characterized by lack of meaningfulness and engagement.

“So, what you’re doing needs to feel meaningful to you personally, otherwise you’re bored,” Westgate tells Runner’s World. “… [and] you need to be able to pay attention to what you’re doing. That means if you’re doing something that’s too easy or too hard, you’re going to struggle to pay attention.”

Long runs are hard. You run farther than you would any other day of the week, which is mentally and physically taxing. No wonder it leads to boredom.

So, what actually is boredom?

Scientists previously considered boredom a neutral state, Westgate says, so it did not meet the criteria to be considered an emotion. However, recent research suggests that boredom is an emotion—and not a neutral one.

“It’s actually pretty unpleasant and aversive,” Westgate says. “People don’t enjoy experiencing it.”

During a graduate school study, Westgate had subjects sit in an empty room. The first part of her research measured pleasant versus unpleasant experiences. Would a patient pay to come back and look at the same beautiful painting again? Yes, for $5. Would a patient pay to not experience pain from a shock device? Also yes, for $2.

During the final part of the study, she asked participants to sit alone in an empty room and entertain themselves with their thoughts for 10 to 20 minutes. There were only two rules: stay in the chair and don’t fall asleep. Each subject was also told that if they wanted to, they could use the shock device from the earlier part of the study. Sixty-seven percent of the men and 25 percent of the women shocked themselves, preferring pain to the monotony of sitting with their thoughts.

While this paints a poor portrait of boredom, Westgate says the emotion shouldn’t be seen as inherently positive or negative. It’s simply information, which can tell you a lot about how you’re feeling.

Here’s why you might be bored on a run—and what to do about it

Katie Asmuth—who is a professional ultrarunner for Saucony—believes that boredom can teach you something about yourself. Depending on the training cycle, she might run for up to five hours at a times—a distance many folks would find mind-numbingly boring. To her, it's the furthest thing from it.

“To be bored while running doesn’t have to do with the act of running, but with the mindset behind the action,” she says. “If you are bored, you are not engaged with the process.”

The emotion is a symptom of something bigger, whether lack of motivation, mental burnout, or something else entirely. “Boredom is sort of like a dashboard light letting you know something is off,” says Westgate. “It gives you an opportunity to fix that.”

If you’re bored because your long run doesn’t feel challenging enough, you can add in a few pickups to keep it interesting. Or, if you’re bored because your run doesn’t feel meaningful to you in the moment, you can remind yourself that this run is valuable to your long-term goals.

Tuning into why you feel bored teaches you how to motivate yourself in the future. After you complete the big marathon that you trained four months for, it might be difficult to become excited about training again—those 20-minute runs might mentally feel like a long run now, when a month ago a long run flew by like it was only 20 minutes.

Westgate says that’s it’s okay to feel this way. After all, you can’t be die-hard motivated all the time. Using a distraction—such as music or a podcast—to get through mentally challenging runs isn’t a bad thing.

“It’s almost like comfort food,” says Asmuth. “… sometimes you need that initial trigger that excites you to get out the door.” But such as with comfort food, it’s healthiest in moderation.

You don’t have to completely suppress your feelings of boredom. Embrace them instead!

You can easily distract yourself too much. Instead of getting to the root of your boredom, you put on music just to push through it. In the long-term, this can reduce the activity’s meaningfulness.

“Suppression strategies are not a healthy way of dealing with the feelings we have,” says Westgate. “Part of that is because they don’t actually solve the underlying problem.” She likens coping this way to pulling out your phone every time you’re bored at work; by doing so, you’re not dealing with the hard truth that the work makes you feel bored.

It’s important to keep in mind, though, that everyone is different, and one person’s suppression could be another person’s positive experience. Asmuth loves to warm up with a good podcast, a “rocking playlist,” or audiobooks—not because she’s trying to distract herself from her run, but because listening to those things adds to her enjoyment. Once she gets far enough along, she’ll usually turn the sounds off.

“I prefer listening to my body, my breath, and my footsteps—letting my mind wander,” Asmuth says. “I disconnect from what I’m doing after the run and reconnect with my present self. I often think about what I’m grateful for and appreciate the silence.”

Studies have found that the silence and disconnect that Asmuth mentions can lead to measurable positives. A study in the journal Academy of Management Discoveries found that some people feel a boost of creativity after performing a boring task. Alicia Walf, Ph.D., a senior lecturer of cognitive science at Rensselaer Polytechnic Institute, told Forbes that boredom can also improve social connectivity.

So, don’t be afraid to embrace boredom—just like Asmuth does. After giving birth to her first son, she made sure running stayed a priority; it was important to have alone time to go outside and explore.

“That boredom is a gift. I have the time and space to listen to my body, to scan from head to toe and ask, ‘what do I need?’” Asmuth says. “I take what the trail gives me and need nothing more.”

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.