If there’s one word that defines a successful runner, it’s not “fast,” “strong,” or even “disciplined.” It’s resilient.
I’ve coached runners from first-time 5K finishers to competitive marathoners, and I’ve run through injury, burnout, self-doubt, and just about every type of weather imaginable. The runners who keep showing up, who keep learning, and who grow stronger every season. They’ve all mastered the art of resilience.
Here’s what I’ve learned, both from the athletes I coach and from my own miles in the shoes:
1. Train Your Mind Like You Train Your Body
You don’t become mentally tough just by logging miles. You build it by staying present when a run gets hard. I ask my athletes to practice positive self-talk on tough workouts: replace “I can’t” with “Just one more rep,” or “I’m falling apart” with “Stay with it.”
Another tool? Visualization. Before races or key sessions, I walk athletes through how they’ll handle the pain. What will they do when the hill hits? When their legs scream? Resilient runners prepare for those moments, so they’re ready for them.
2. Focus on your weaknesses.
It sounds counterintuitive, but paying attention to your weak spots can help you get tougher.
- If you always fade on the hills, work some hill repeats into your training.
- Does your form falls apart when you get tired? Do more core strengthening to prevent yourself from hunching over during the later miles.
- If you always struggle during the last couple of miles of a half or full marathon, work on it by picking up the pace at the end of your long runs.
Not only will you become stronger physically, but facing your weaknesses head-on will improve your mental strength and confidence.
3. Run with a purpose.
If you’re running for the wrong reasons (like trying to impress someone) or for no reason at all, you’re more likely to give up when things get tough.
Figure out your personal running motivation, such as improving your health, setting new personal records, reaching new distances, or getting some peaceful alone time.
Pick some specific running goals that relate to your motivation. Having that inner motivation means you’ll care about what you’re fighting for and you’ll be more likely to tough it out.
4. Face your fears.
Are you scared to run in the rain? Do you worry about running in a crowded race? Are there certain distances you think you could never race?
The best way to overcome your fears is to tackle them head-on. You’ll most likely find that your fear was exaggerated. If you’re really nervous about taking on a new running challenge, ask a friend to do it with you.
I had wanted to do an obstacle course race for a long time but only had the motivation and nerve when my sister-in-law asked me to do one with her. Had I given into my fears, I would have missed out on a very fun and inspiring experience.
Get advice from fellow runners on how they deal with running anxiety and manage those situations. You may discover there was no reason to be worried and come out stronger on the other side.
5. Be a grateful runner.
Whenever I reach a point in a run or race when I’m suffering, I remember times when I’ve been injured and devastated about not being able to run. I think about people who can’t run and I’m thankful that I’m strong, healthy and able to run.
I think about when I’ll reach that point when my body won’t let me run anymore. It helps me to live in the moment and appreciate being able to run. That usually gives me the emotional strength to dig a bit deeper and push through.
6. Respect the Recovery
You can’t bounce back if you’re always broken. Resilience isn’t about pushing through everything. It’s about knowing when to pull back.
When I first started racing, I thought rest days were for the weak. I learned the hard way (through injury and burnout) that rest is what makes you stronger. These days, I program recovery just as carefully as workouts. Sleep, nutrition, mobility, and mental downtime are essential aspects of any training plan.
7. Lean on Your Community
Running can feel solitary, but resilience doesn’t have to be built alone. The strongest runners I know are part of something bigger, such as a running club, a training group, a virtual circle that lifts them up.
I’ve seen athletes rise from injury or tough races because someone else believed in them when they couldn’t. Find your people and be one of those people.
Resilience is a Skill
You’re not born with it. You build resilience one mile, one hard run, one setback at a time. And the road to your biggest running goals will almost never be smooth.
I love this running quote from Canadian distance runner Peter Maher:
“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?'”
We’ve all had those days when the answer to that question is, “I’m a wimp today.” It’s tempting to give into feelings of laziness and fear, but try some of the above ideas to make yourself more resistant to those urges.
Also see:
- How to Bust Excuses for Not Running
- Powerful Mantras for Running
- 5 Mental Tricks to Keep You Running
- How Runners Can Use Positive Self-Talk
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. 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.
