Tough run? How to keep running when you want to stop

Have you ever looked at a run on your calendar and thought, “this looks way too hard. I don’t think I can do it.”?

So how can you keep running when you want to stop?

There’s one proven strategy that’ll help you manage the emotions that arise from seeing a challenging run on your calendar. Bonus side effect: you’ll most likely crush that run. 

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How you can keep running when you want to stop

Set a goal for your run and write it down.

Identify the thoughts and feelings you most frequently face when confronted with a tough run.

Do you feel as if it’s too difficult and you couldn’t possibly do it? Do you feel nervous about hitting specific paces? Whatever it is, be as specific as possible so you can craft an effective response to those feelings.

Select a response to reduce the effects of those thoughts and feelings.

For example, 

If I question my sanity or why I’m doing this…then I’ll remember that I’m doing this because I want to run my first 5k. 

If I feel like this run is too long…then I’ll focus on a mile at a time.

If I’m overwhelmed by the number of intervals—8 x 800m—in my track workout…then I’ll focus on one 800m at a time.

If I’m running hills, then I will remind myself that this is speed training in disguise. 

Review your ‘if-then’ plan before your run. 

Tough runs are on your calendar to push your limits mentally and physically. In the end, it’s there to show you you’re capable of so much more than you think you are.

And that is a major confidence booster. 

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Implementation Intentions and Shielding Goal Striving From Unwanted Thoughts and Feelings

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