Whether you’re training for your 10th marathon or your first 5K, you’re most likely going to have those feelings of self-doubt and negativity during your training and before your race.
It often happens after a really bad run, or during a period when life gets in the way of your training. Maybe you’ll convince yourself that you won’t complete the entire distance, or that you’ll never achieve that personal record you’re striving for.
So how do you turn it around and get yourself feeling confident and motivated to keep running?
If you’re struggling with a case of runner’s self-doubt, here are six ways to deal with those negative feelings, boost your running confidence, and run to your potential.
Recognize some self-doubt is normal.
Even elite runners struggle with these feelings of anxiety before races. A healthy amount of fear can actually be beneficial because it helps you stay motivated to continue with your training and run a smart race. Get a little too over-confident and you might slack off a little in your training or make a pacing mistake in your race.
Be prepared.
Many runners worry about things they can’t control, like the weather on race day. Take charge of the things that you can control. Figure out your race outfit, get familiar with the course, practice eating before your runs, and hydrating on the run.
If you’re traveling to a race and you’re worried about forgetting an important race item, start packing early and use a checklist to make sure you’re not missing anything. Having those factors under control will make you feel better about some of the unknowns.
Try self-talk.
If you let negative thoughts, such as “I feel tired” or “I’m never going to finish this race”, creep in, they’ll become a self-fulfilling prophecy. When you start thinking negative thoughts, give yourself a little pep talk.
You don’t have to be that crazy person talking out loud to herself on the treadmill. Develop some positive thoughts or a running mantra that you run through your head.
Keep saying a positive phrase such as, “I feel good” or “I’m feeling better”. Remind yourself how hard you’ve been training, that you’re strong, you’re fit, and prepared to run to your potential.
After some repetition, your positive attitude will become more automatic and you’ll eventually start to believe it. An added bonus is those positive feelings flow into other areas of your life.
Run with optimists.
If one of your running buddies complains frequently during runs, it can be very contagious and turn your runs into a negative experience, while chipping away at your running confidence.
It may be time to start looking for a new running group or some new running partners. You’re probably even better off running alone than with someone who’s going to bring your down.
Picture yourself as an elite runner.
Think about an accomplished runner that you admire and try to imagine yourself running as him or her. Concentrate on how fluid and flawless his or her running form is, and picture yourself doing the same thing.
Think about your fantastic runs.
If you’re having a bad run, think back to one of those perfect runs you’ve had in the past when running felt so easy, smooth, and effortless. And remember that sometimes we need bad runs so that we can truly appreciate the good ones.
More Advice to Boost Your Running Confidence:
- 5 Mind Tricks to Keep You Running
- How to Stay Motivated to Keep Running in Between Races
- 5 Ways to Boost Your Mood During a Run
- 8 Ways to Boost Running Motivation and Push Through Training Slumps
- How to Be a More Resilient Runner
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.
