No matter how much we love running, there are times when running, quite frankly, is hard. Those times that our bodies don’t seem to want to move, muscles ache, and it takes everything we have to keep putting one foot in front of the other. Face it, not every run can be a good run.
As great as pushing through those challenges is for improving our mental toughness, I have discovered a few things over the years that help me get past that misery and actually turn my bad run into a good run (or at least a better one). They may help you, too.
9 Ways to Turn a Bad Run into a Good Run (or at least a better one)
Having a bad run? Here are 9 ways to turn it into a good run! Or at least a better one #runningClick To Tweet
Run Slower
A big training mistake that many runners make is thinking that they must always run hard. Remember that your easy days are actually supposed to be easy. Pushing too hard on recovery days can not only undermine your training and potentially lead to injury, but it can also turn what should be a light and easy run into a suffer-fest. Turn it into a better run by slowing down!
Run Faster
I’ve mentioned it here before, but one of the tips I learned from Randy at my RRCA Certification course was that if you find yourself in the middle of a bad run or race, instead of doing what comes naturally and slowing down (or even walking), try a burst of speed. Somehow, the act of pushing yourself to run faster helps lift your spirits and improves your run. Try picking up the pace for 100 meters or so.
Regroup and Loosen Up
I have noticed on some runs that, in spite of my regular pre-run warmup, I still feel stiff and achy well into my run. Maybe it’s age, a workout from the day before, whatever. My new solution is to stop for a few minutes and add a few more active stretches targeting the trouble spots before starting to run again. It works! Voila! A good run.
View this post on Instagram
Leave your watch at home
We can become very focused on our pace, our cadence, and our laps, even when running what is supposed to be an easy run. Go old school for a day and leave your watch at home. Enjoy running for running’s sake.
Go Rogue
Try something different on your run! If you usually run on the roads, try heading to the trails. Take an unfamiliar route. Find a stranger and tag along. Hopefully a nice stranger.
Try Run/Walk intervals
When my friend Wendy was having challenges with her rheumatoid arthritis and began to question her running endurance, she decided to try using run/walk intervals to see if that could help. She states, “I’d have to say that in light of my loss of endurance with my RA, the run/walk intervals have become a game-changer, allowing me to finish races with times I can be proud of!” Wendy adds that she does want to get back to regular running though!
Tune in (to your run)
During a bad run, our pace will slow, our form can disintegrate, our brains may give up, and bad can quickly go to worse. Instead of letting it all fall apart, turn your focus to your form, your stride, your breathing. Run tall with great posture, try to feel light on your feet, and pay mental attention to each step.
Tune out
I have written many blog posts and letters to the editor in my head while running. Letting your mind wander can not only help you solve problems but can also keep you from focusing on every tough step. Not every run needs strict attention. Turn on your music or tune into nature, and just let your body move through space.
Skip it
Sometimes a bad run is a signal that you need some extra rest and recovery. Those are the times when it is perfectly okay to skip your run. Take a walk, ride your bike, or just take the day off. No one will call you out, you won’t mess up all of your training. No, instead you will be giving your body a little extra time, which will probably help make your next run a good run.
Yes, sometimes running is hard and some runs suck. Try some of these tips to see if they help turn that bad run into a good one. And relax. Chances are your next run will be better! Funny how it turns out that way!
Do you have any tips to add? How do you turn your bad run into a good one?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
All of these are great ideas! I usually start by trying to distract myself, and after a few minutes I might even forget that I’m having a bad run! Those burst of speed help too, especially in long runs or races.
Distraction is a good idea.
All great tips.
I do leave the watch home on all my runs. No stress. Helps me forget about the bad run. No evidence. Lol.
Lol, I really should do that too. I’m certainly not setting any records!
Run walk intervals do help. Sometimes stopping for a minute and stretching or taking some extra hydration also helps me
The older I get the more I like walk/run intervals. 🙂
Right now I feel like skipping tomorrow’s run. I’m in the last weeks of my marathon training (Berlin) and I feel so tired!
I’ll text my coach and see what he thinks – I’m sure he’ll let me off the hook!
You’ve been training hard. No wonder you’re feeling a little burned out. I hope your coach understands you need a bit of a break.
I love the idea of regrouping and HATE the idea of leaving the watch at home! Even terrible mile count lol!
That being said, a pivot always helps turn things around.
Lol, I have a hard time leaving my watch too.