I had a bad run this morning. It happens. I’m sure it happens to everyone even the BEST RUNNERS in the World (Kara if you’re reading this, please chime in). And even though a really tough run is going to happen to all of us it’s still extra crappy when it happens to you (and you’re 2 miles from your house and just want to sit on the curb and wait to die).
Luckily, I’m sharing 4 ways I deal with a really bad run. (Not ‘bad runs’ which require Pepto Bismo.)
4 Ways to Deal with a Bad Run
1. Tough Love.
Check in with your body – are you in pain? are you over-trained? are you just being a sissy la-la?
If you are just slacking and think you can do it give yourself a running coach kinda pep talk. Something like, “Push yourself! You can do this! Dig deep and push through.” Stay positive but encouraging.
2. Bribes.
This is one of my personal favorites. When I am only 3 miles into a 12 mile run and I just don’t feel like it I lure myself to keep going with the idea of treats. Some days I’ll say, “Finish this run and you can stop for a Jamba Juice on the way home!” and other days it’s, “I will buy you a puppy if you just get it together and run 4 miles!”
3. Rain check.
If your work/school schedule, the weather, personal problems, everything else in the world… is making it extremely difficult for you to get in your run today reschedule it for a better time.
If you are training for a race you might need to switch things around if it’s a key training run. If you are just trying to stay in shape you have more flexibility to opt out or switch out one workout for another.
4. Cancel plans.
If you are genuinely burnt out physically or psychologically you might need to give yourself a break. It’s okay. Sometimes we just need permission to slow down or take a day off. Sure, if you’re missing 4 out of 5 days you need a little nudge but the reality is most of you workout A LOT – more than the average person for sure.
And then you read fitness blogs where people are always talking about their latest run or sweat session. But everyone takes days off and you can too.
Self care is an important part of healthy living. Give yourself what you need – some days that’s a good sweaty run, and others it’s a nice little walk around the block with your dog.
I needed this today. I’ve been running for fitness/weight loss, and trying to run off at least half of all the calories I eat in a day. I’d worked myself up to being able to do two miles at a time, so I was in a routine of running two miles, walking one, running two, walking one every morning and easily burning off 400 calories before lunch. Well this morning I went out, hit half a mile and I was just done. I had nothing left in me. I pushed through and ended up running two and walking two but it’s been my hardest run yet. Think I’ve been under eating in an attempt to spare myself the running and I just had nothing left in the tank. That was twenty minutes ago and I still feel exhausted when I’m usually pumped up and ready to hit the pavement again after a short rest. Thanks for this blog!
I count in my head. It relaxes me.
I also split up my run. I make myself just get to the next stop sign, or that old lady over there with the dog, etc. etc. It helps break it up.
Also, yes to bribes!!
Your picture of you laying on the sidewalk is pretty hilarious. Runs that end like that are either really good or really bad.
I like bribing myself the most. I often motivate my runs with what ever sounds good after – a cold shower, a post-workout drink, dessert, a burger.
Man! I wished I could have read this BEFORE my bad run…
The hubby texted me some encouragement, I bribed myself, and realized that compression socks and me don’t work great while I run. So hopefully my run will be better next time! 🙂
thank you for this! I just came back from a 5k where my bones felt like lead, my muscles were jello and I had flippers for feet!
Bad runs suck. I seem to go through them a lot these days. The bribing part really works though.
Bribing is always a good method and I also break up my run into smaller pieces. I envision just needing to go 2 more miles and then do that again until I start to enjoy it more.
LMAO at sissy la la!
You’re right, every single runner has bad runs. It’s just inevitable. Not every run can be the best. Sometimes, it’s the tough ones that help make us stronger.
Mentally, I do the bribe thing too. I tell myself similar things. I also try to distract myself. Oh look, a dog! Mostly though, I remind myself WHY I’m out there. It’s also easier to push when you run with friends.
5 words…
all.you.can.eat.sushi
The hardest part is just getting out the door so usually if I’m not feeling it I just in my workout clothes. Once dressed in my running stuff, I feel like a bum (ha!) if I don’t actually run and once out on the run bribes are definitely the best! Btw the waffles look ah-mazing!
I definitely use lots of positive self talk and bribes. I usually bribe myself with pizza. It usually works, but then I usually don’t get the pizza because I feel guilty about negating my workout!! Hey, whatever works.
I fear a bad run coming up. I’m signed up for the Mountains to the Beach half marathon this sunday and have been dealing with the worst cold this week. Feeling better today but havent run at all since this past saturday. i’m hoping to get a short run in tomorrow. I hope this half isnt a disaster and i can salvage some fitness.
Have you all ever been in this situation? My plan is to take it slow and not worry about time.
I just slow down and start taking it really easy until the funk passes. I’ve had enough bad runs to realize that they can get better if you just keep pushing. I ran a 50 mile race this past weekend and I cannot tell you how many low moments that I had…..You just never know when that last drop of fuel in your tank will be ignited.
This may fall into the #1 category, but I tell myself that not all the runs will be good. Like another post said, it’s usually because I’m mentally and physically exhausted (by my crazy life) but pushing through on my scheduled run. I also tell myself that miles are miles, even if they appear to suck! I’m still lapping everyone on the sofa and I’m outside running which so so so many others are physically unable to do. In other words, I get my THANKFUL on and finish. I’ve been known to cut runs a little short when I’m not feeling “it”. I figure that’s better than flaking all together. 😀
Great post and super comments from your readers!
I definitely do all of these things. I have to remind myself sometimes that i’m lucky to be able to run, lots of people can’t run, i try to find something to be grateful for for every mile, or step, or minute, whatever i need hahah.
When I’m having a bad run, I usually stop my watch and don’t worry about time. That relieves the stress of it—and if it really sucks, I’ll stop and walk. I try to tell myself that sometimes it’s just about being outside, breathing fresh air, and enjoying the scenery!
That is a really good idea!
I’m a big briber! I usually get to “if I finish this run, I won’t have to run for a week and I can eat anything I want!” Of course, once I’m done with the run I realize how stupid that is, but it helps me get through it!
Random question for you: I recently tried on Hokas and they felt soooooo different than what I am used to. With all the extra cushion, how did you transition to them? I feel like they would really affect my running. I’d love to try them, but for how much money they are (and how many shoes I already have), I’d like to know how hard it will be for me to transition.
Hi! I’m obviously not Monica, but I do wear Hokas! I wear the Cliftons (as does Monica) and I think they’re the best “maximal shoe for the person who doesn’t want to feel like they’re running in maximal shoes.” I started running in them last year because marathon training was starting to bug my knees. Oddly, I really love a more minimal, ground-connected shoes, so I thought I’d hate the Hokas. But the Cliftons are just as light as my old shoes (around 7 oz) and after a few days, they felt totally normal. I admit I felt a little self conscious at first, but they took away the joint pain and now they’re my go-to marathon and long distance shoes. I still wear Brooks Pure Flows for shorter runs.
Side note: I’ve tried a few other, more cushioned Hokas, and I didn’t like them at all. They were just too much. The Clifton (and the Odyssey, which is pretty much the same) is perfect for me!
Sometimes I try and finish and other times I just listen to my body. I have been caught in some addictive cycles and so I try and be extra cautious and pretty lenient with myself so I don’t find myself in that position again. I do what I can and then give myself a break if I can’t finish.
I usually tell myself to “suck it up, buttercup…” It is usually more mental fatigue than anything, so I will try and do a trail run the next day–for me, it is a good way to recharge.
I will also cut the workout into segments, telling myself to run the next mile, and then I can usually get back on track.
bribes always work on me! (if they include food)!
I completely agree with brides–it is sometimes the ONLY way to get me to finish a run/not make short cuts. I enjoy the you can have a glass of wine motivation 🙂
My half marathon this past Sunday was awful!!! It was humid (even for Chicago), raining and I had the worst side stitch the entire race. My legs felt fine but I couldn’t get past the side stitch. Plus I didn’t sleep well the night before, ripped a contact and caught my finger between the fridge and freezer door (don’t ask). I put it out in the universe that because I had such a crappy morning that I was going to have a crappy race. And I did. I was 20 min over my PR time. 20 minutes!!! Ahhhh!! Rant over.
I’ve taken the last 3 days off from running and am ready to hit the pavement today!!!
I usually will just push myself and tell myself, I’ve got through it before, I can do it again!
I have come to expect bad runs so when they are happening I tell myself that this run is terrible which means my next one will be awesome. It’s like you have to complete the crummy run (as long as nothing hurts and it’s just the “bad run”) in order to get to the good run. It’s par for the course I guess!
A seriously misguided tactic I have – I imagine other people think I look amazing and are impressed. “Wow, isn’t she fast?! She looks like a professional athlete! You mean you ran ten miles this morning?!”. It helps me keep my head up and puts a little spring into my step. (To be clear – I am shuffling along, gasping and foaming at the mouth…no one admires me)
This cracked me up! I really like your tactic, however… 🙂
Those bad runs are just no fun, but they make the good ones so much better! If I am not feeling the run I try and take new routes to change things up and attempt to distract myself.
It was a “bad run” day for me this morning. One of those days. One of those days.
I have rarely just stopped. Usually I will just start walking and probably pull out my phone if i have it and scroll instagram. I usually see some sort of inspirational meme or something else that guilts me into running again.
Mine is #2.5 Guilt Trip.
“You ate 2 cookies, so now you have to pound out 3 miles.”
I’m coming back from time off + being super out of shape, and i kept getting so discouraged that i “quit!” which lasted a whole 10 days. Now, I’m running without my garmin so I don’t know how slow (or maybe fast! ..jk) i am. and when I don’t feel into it, I tell myself “you have to earn those good runs! earn your run!”, it really works for me 🙂
Definitely yes to bribes. I have thought of ALL sorts of things during a race even when I’m not feeling it and it TOTALLY works! It’s just sort of hard to know sometimes whether I’m actually being a baby, or if I need a break.
bribes is definitely my preferred method.
Mine too 🙂