Whether you’re running in a race, doing a long run, or trying to push through a tough speed workout, it can sometimes feel like it’s a struggle to keep running. Your body may feel strong, but your brain is telling you to stop.
So, what should you do when you hit a rough patch? If you’re in pain and injured, then you need to evaluate the type of pain to determine whether it’s safe to continue.
But if you’re not dealing with a run-ending injury, here are some effective ways to win the mental battle and keep running when you feel like you want to stop.
1. Use a Mantra
If you let negative thoughts, such as “I want to stop” or “I’m not going to finish this race”, creep in, they’ll become a self-fulfilling prophecy. Remind yourself that you have to stay positive.
Keep saying a positive phrase such as, “I feel good,” “I’m strong,” or “I’m going to keep running”. You’ll eventually start to believe it. Get inspired with some ideas for effective running mantras.
2. Track Your Progress
Whether you follow a training calendar, keep a running log in a notebook or use a fitness-tracking app such as Strava, keeping track of your running progress can help keep you motivated to finish those tough runs. Knowing that you want to log your mileage or check off your workout on your calendar can inspire you to push through the end of your run when you’re thinking of cutting it short.
Also see: How Using Social Media Can Boost Your Running Motivation
3. Look Around
A good way to distract yourself from how you’re feeling internally is to shift the focus to what’s happening around you. Check out the scenery, buildings, people, animals, and nature all around you. If you run the same route all the time, switch it up so you have something new to observe.
4. Focus on a Target
This very simple yet highly effective mind game is a favorite among many runners I coach. Just pick a target in the distance, whether it’s a street sign, a mailbox, or a mile marker in a race, and focus on getting to it. As you’re approaching it, don’t stop, but pick a new target. Before you know it, you’ll have completed your run or reached your finish line.
5. Take in Some Calories
If you’re in the middle of a long run and you feel like you’re just slogging through it, you may need to eat or drink something. Your brain, like your muscles, requires carbs to function. If your brain is telling you to stop, it may just need some more fuel. Take in some carbs, whether it’s a sports drink, energy gel, or candies.
6. Play Mind Games
Distracting yourself with mind games and mental tricks can help you keep running through rough patches, as well as improve your confidence, help you stay focused, and even boost your performance.
When I’m racing, one game I like to play is “go fishing”. I imagine myself hooking a runner in front of me with a fishing rod and start reeling them in. Once I pass them, I find another one to catch and pick off.
7. Check Your Form
Practicing mindfulness, or staying in the present, can help you focus your mind and push past negative thoughts and the desire to stop. You can be mindful by paying attention to your running form and movements.
Do a total body check, starting with your head. Keep looking up and ahead, not down at your feet. Your shoulders should be back and relaxed, not hunched over. Make sure you’re running tall and engaging your core.
Try not to hold any tension in your arms, wrists, and hands. Drop your arms to your sides for a few seconds and shake out your hands. Check that your feet are landing under your hips, so you’re not overstriding.
8. Smile, Even if You Have to Force It
You’re feel more energized when you’re smiling. I always say to runners who I coach, “Fake it ‘til you make it!” Sometimes just pretending that you’re feeling good can actually make you feel better! Smiling can be particularly effective during a race, since race spectators like cheering for happy runners.
9. Think About Your Post-Run Reward
To dig deeper and push past those negative thoughts, it helps to think about what you’ll do after your run or race. Picture that post-run treat — whether it be a cup of coffee, a massage, or a nap – and how much you’ll enjoy it.
More Tips on How to Keep Running:
- How Can I Avoid Slowing Down at the End of Races?
- Ways to Build Mental Toughness for Running
- How to Deal With Pain and Discomfort During Long Runs
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
