Your running shoes are sitting there, staring at you, trying to invoke enthusiasm, or maybe guilt. But the tv set is winning your attention. Or is it the couch? Or any of a number of excuses invented by that voice in your head?

It might be helpful to know that you’re not the first person to struggle against distractions and excuses. Others have fought this fight before you. Here are some of the excuses they’ve conquered, and how they’ve done it.
1. Running is Boring!

Yes, it can be. If you’re finding it dull, then make it interesting again:

• Compete with yourself. Set reasonable goals, and enjoy the process of meeting them. Or get a coach—a pro, or a friend, or a coaching app.

• Quantify. Use a fitness tracker. Keep track of mileage, heart rate, VO2 max, steps, Calories, anything or everything. Chart your progress. Analyze all with pretty graphs. If you’re an information junkie, you’ll love all the possibilities.

• Try running in a group. Make it a social outing. Enjoy one another’s company and hardly notice the miles flying by. Bonus: you can take turns motivating each other when the excuses randomly strike.

• Try new routes. Try whole new kinds of routes. Try hills, trails, parks, interesting neighborhoods.

2. I Have No Time to Run!

Really? Look at all the other things you’re spending 30 minutes doing. How much time do you spend on social media, or reading the same emails over again, or binge-watching tv, or ... debating whether or not to run? Surely you can find 30 minutes somewhere. That’s the beauty of running—compared with many sports, there’s little preparation. Change your clothes and go straight out the door. You have it so much easier than all those poor swimmers and bobsled racers and polo players.

3. Running is Hard!

Yes, and it gets easier. This is one of the pleasures—feeling something that once seemed impossible get easier, and eventually even enjoyable. Keep your attention on those longer-term rewards. And also on the not-so-long-term rewards: you’ll feet great when after your run.

You may even find that the hardest part of the run was just deciding to go for it, and to change shoes and get out the door. Don’t mistake that little bit of inertia for a serious barrier.

4. It's Nasty Outside!

In cold or rainy weather, you can run the same as always. Just gear up with the right clothes, and enjoy relative solitude brought on by inclement weather. When it’s very hot, you may choose to do a shorter, easier run. Just be sure to hydrate, and to make liberal use of sun screen. Look forward to an ice cold drink and refreshing shower afterwards.

5. I Am Exhausted!

Really? Maybe you’re just a little stressed. If so, a run will almost always make you feel better. If you’re really physically tired, feel free to scale back your run. A short, easy run is often energizing and offers great for recovery from harder efforts.

In every case, try to focus on the rewards. How you feel right now is fleeting. It’s easy to exaggerate the importance of that voice telling you it’s the most important thing in the world to keep sitting, or sorting your pens, or reading the internet. But the good feelings from your run will last the rest of the day. And the sense of well-being from making running a habit can last a lifetime.