Hope for the joyless runner

Expert advice for those yet to see running as their happy place

Plug in / ‘Listening to music is a great way to give you a dopamine, adrenaline and endorphin hit,’ says McGonigal.

Get outdoors / Studies show ‘green exercise’ has a positive impact on mood and stress relief.

Be gentle / ‘Meet your body where it is,’ says McGonigal. ‘Exercise shouldn’t feel punishing.’

Buddy up / ‘Moving with others boosts endocannabinoids and endorphins,’ says McGonigal.

Mix it up / ‘Variety is enjoyable, so experiment a little,’ says Lieberman.

Make it a habit / ‘The hardest part of running is the decision to put on your shoes,’ says Rebar. Build it into your routine.

Keep the faith / Accept you may need to endure some joyless runs before you reshape your brain chemistry. ‘Don’t focus on feeling good during exercise, but after,’ says Raichlen. ‘If you stick with it, you’ll start to feel the benefits to mood.’

End on a high / Research shows that, owing to a phenomenon known as ‘forecast myopia’, we remember the last part of an experience. Finishing strong, not slogging up a hill, increases the chances you’ll view running positively.