HOW TO GET YOUR EXERCISE MOJO BACK

(Even If It’s Been Hiding Behind the Sofa Since 2020)

Let me be totally honest:

HELL YES, I’ve lost my exercise mojo. More than once, in fact. And I know for a fact — so have you.

Whether you used to crush marathons, hike up hills like a goat on Red Bull, or just enjoyed walking without sounding like a rusty accordion — losing your drive to move is very real, especially once you're staring down your 50s, wondering how the hell your knees aged faster than your Spotify playlists.

So let’s talk about it. What is the Mojo?

The exercise mojo — or “movement spark” for those of you who think “mojo” sounds too much like a 1970s deodorant — is that fire-in-the-belly feeling that makes you want to go out and move.

You know the one. It’s what used to get you lacing up your trainers at 6am because “the trails were calling.”

It’s the annoying-but-awesome buzz you got when someone mentioned a race or adventure, and suddenly you’re thinking, “Yeah... I could do that.”

It’s what made you care — really care — about your VO2 max, your cadence, your sock thickness, and whether beetroot juice was a miracle or a myth.

And when it disappears? It’s like a light goes off. Everything feels... meh. Even your Strava account starts judging you.

My Mojo Packed Its Bags After a 100-Miler Pennine Barrier 100. Midway. Injury on Ingleborough.

Game over.

Cue the funk: The kind where every run feels like a chore, the weather’s always awful, and your motivational playlist just makes you angry.

I loved running. Still do. But loving it doesn’t mean I always want to do it.

And when that inner voice starts saying “I can’t be arsed,” it gets louder. Sneakier.

Next thing you know, your trainers are dusty, your T-shirts don’t fit, and you’re Googling “how much cardio does vacuuming count as?”

Sound Familiar? Here’s Your Way Out If your exercise mojo has gone MIA — whether you’re a runner, a gym dodger, or a former class warrior — it’s not gone forever. It just needs coaxing back.

Here’s how I’m clawing my way out of the funk, and how you can too:

1.  Run (or Walk, or Move) with Zero Pressure

No goals. No GPS. No comparing yourself to your 2015 self who did an Ironman and still had cartilage.

Just move. Go somewhere pretty. Feel the air. Be present. It doesn’t have to be far or fast. It just has to be done.

Proof: A study in Health Psychology found that people who associated exercise with positive emotions (i.e. freedom, nature, peace) were more likely to stick with it — especially in later life.

Translation: If it feels like punishment, or you need discipline you won’t keep doing it.

2. Surround Yourself with People Who Get It

Join a local group. Meet a mate. Walk the dog (or borrow one).

Find someone who’ll cheer you on without judging your pace, outfit, or number of bathroom stops.

Real-world tip: According to a 2023 report in Frontiers in Psychology, older adults who exercised socially reported better consistency and more enjoyment than solo exercisers.

Bonus: humans are tribal creatures. If everyone else is lacing up, you’ll feel a bit daft not doing it too.

3.  Enter Something Just Beyond Your Comfort Zone

Not Everest. Not a Tough Mudder in January.

But something that makes your belly fizz a little. A 5K. A local walk-a-thon. A parkrun. A charity hike. A Hyrox, if you’re spicy.

When you’ve paid for it, told your friends, and it’s marked in your calendar — you’ll start showing up. Even if you don’t feel ready. That’s the magic.

4.  Train For It (Even When You Don’t Want To)

Motivation is fickle. Habits are stronger.

Some days, the only reason I run is because I paid for a medal and my Yorkshire DNA won’t let me waste money.

Whatever works, right? Just show up. Momentum beats motivation. Every. Damn. Time.

5.  Notice How You Feel After

You don’t have to wait for the mythical “runner’s high.”

(Though, yes — it’s real. Endorphins, dopamine, serotonin — the full chemical buffet.)

Case in point: This morning I woke up in a proper grump. The kind where even the cat avoided eye contact. Went for a short run. Came back feeling like Gandalf after a nap.

Science backs it up — exercise is as effective as antidepressants for mild-to-moderate depression (Harvard Med, 2023).

Move your body, clear your brain. Simple.

Getting Your Mojo Back, Step by Step:

• Move without pressure

• Find your crew

• Sign up for something slightly scary

• Train like you mean it

• Pay attention to the post-exercise glow

• Repeat

And look, if all else fails? Get a dog. They’ll guilt you into moving — and love you for it. (I don’t have one yet. But we’re moving house so we can, the fantasy is strong.)

Final Word?

If you’re feeling stuck, tired, or “over it” — you’re not broken. You’re just disconnected from what once lit you up.

Your mojo isn’t gone. It’s just waiting for a nudge.

So…

• Put your trainers by the door.

• Open the calendar.

• Take the first step.

• Let’s get your spark back.