As the co-founder of one of Sydney's largest run clubs, I’m probably not meant to say that running is really hard. And that despite legging it up the hills of Coogee three times a week for the past two and a half years, I still find running really difficult. 

Especially right now, after having run two marathons, two halves, and more fun runs than I can count this year. Add in the chaos of life, the stress of work and the pressure of finances, and just making it through a 5K these days is a huge struggle. 

It’s something that Ben Lucas, the owner and director of Flow Athletic gym in Sydney sees every year. “I think when people are training for events, as opposed to just working out for general well-being, they can definitely drop off at this time of year [when events are finished],” he tells Body+Soul. “Because they’re going to say, ‘Well the training plan starts [for their next events] in 2025’.” 

This is exactly where my mind’s been at since I crossed my final finish line of 2024 at the end of October and onto Struggle Street. I’ve now lost all motivation to lace up my laces and it’s a kind of fatigue that I’ve battled with on-and-off all year. 

“That’s why it’s good to have other goals outside of just purely race goals because we don’t want people to slack off at this time of year,” says Lucas, who’s been in the fitness industry for almost 26 years. “And the reason I don't want them slacking off is because it's then harder to get back into it the more time they've had off. But also there’s the mental health benefits that physical movement has, and it can be a stressful time of the year.”

Top tips to fall back in love with exercise when you’re burnt out 

For those looking to re-spark joy in their own exercise routine, and not resent working out, Lucas has this advice for rediscovering the satisfaction of moving your body while enjoying the journey. 

#1. Get outside

Yes, it really is that simple. “Just get outdoors,” the fitness guru urges. “Even if it’s just for a walk. You get fresh air, sunlight, and movement, and it’s just so magical. And you’re not even setting an objective fitness goal. You’re just out there, moving your body in the fresh air, and you just can’t not feel better.”

#2. Drag a mate along 

Misery loves company. JOKES. Bringing a mate along can really help take your mind off working out. “Doing it with a friend kind of takes the exercise focus off it,” explains the fitness fanatic. “And you can just go for a walk and a chat.” 

Misery loves company. JOKES. Bringing a mate along can really help take your mind off working out. “Doing it with a friend kind of takes the exercise focus off it,” explains the fitness fanatic. “And you can just go for a walk and a chat.” 

#3. Move until you grove

Stop stressing about which gym to join or what class to sign up to and just get moving. “It doesn't have to be a clearly defined exercise,” Lucas says. “It doesn't have to be a HIIT class. It doesn't have to be a run club. But just get out there and move your body until you get your groove back.” 

#4. Stick to the five-minute rule

It could not be easier. “The five-minute rule is so good,” Lucas says. “You just go, ‘Right, I'm just gonna jog for five minutes and if I want to stop, I'll stop then’. But really, do people stop? Because once they get going, they go, ‘I actually feel ok’.” 

#5. Use your kids as a reason to get a workout in

No more blaming the children for getting in the way of exercise. “For people with kids, it’s just like, ‘All right, I'm just gonna go kick the soccer ball with my son’, or ‘I'm just gonna go shoot a couple of hoops with my daughter’,” says Lucas, a father-of-two. 

#6. Find an exercise you enjoy 

When running becomes too much, I always, always book more reformer Pilates classes in. AP Pilates in Sydney is one of my happiest places because not only is it an exercise that I adore, but being alone on that reformer gives me invaluable ‘me time’. “Try different things and move your body in different ways,” Lucas says, “until you find someone you enjoy.” 

#7. Keep going back 

“Don’t just do one session. You need to do things a few times before you actually get it. No one really ever enjoys their first weight training session, their first jog, or their first Pilates class because it’s hard and you haven't moved your body in that way. So set yourself a time goal and be like, ‘I'm going to do 10 sessions of yoga’, or ‘I’m going to do five reformer classes’. 

And then if you don't like it by then, well, then you can stop. But just give yourself a chance to work your way into it to see if you really do like it or not. It is hard, definitely as we get older, because we don't want to look silly and we don’t want to not be good at something, but it's really hard to be good at something at your first go.”

#8. Be your own cheerleader 

Go easy and give yourself a break, is Lucas’ biggest advice. “Just be kind to yourself,” he says. “Some people are their own worst critics, so just be kind, be gentle to yourself, cut out that negative self-talk, and just be your own best cheerleader.”