Recovering From A Bad Run

Recovering from a bad run is something we all inevitably must go through, and believe it or not on a regular basis.  One of the great things running can teach you is to never give up no matter how many times you fail, because you do.  Often.  Perhaps it’s the weather, your speed, you have an injury, you’re tired, or any other possible interference, but the result is the same….the run did not go as planned.  I’d say at least once or twice a month I have a bad run, but getting over it has gotten more manageable.Recovering from a bad run is something very attainable.

Recovering From A Bad Run

  • A bad day does not make you a failure.  Everyone has off days and the same goes for running.
  • Keep a journal.  If you can’t pinpoint what triggers some of these bad runs, perhaps you could find a commonality by comparing the runs you struggle with in a running journal.
  • Use it as a source of motivation for your next run.  Let it fill your heart with the desire for redemption.
  • Ask yourself if you gave it your all.  If you put it all out there and still struggled or fell short cut yourself some slack.  You can’t ask anymore of yourself.
  • Adjust your attitude.  Being intentional about your thoughts comes into play here.  Don’t focus on being a “failure”.  In each run, no matter how bad, you should find something positive you did or something you’re proud of and make sure you add that into your running journal.
  • If you think you’re burnt out, consider changing your routine.  If you’re injured consider taking some time off to heal.  Be flexible enough to know when something isn’t working for you.

As you grow as a runner you change.  A lot of that change comes from learning from mistakes and bad runs.  It’s taking something positive from each so you have the inner strength to keep going.  It also means being flexible enough to change your approach to things as well.  The past few years the change of perspective when dealing with disappointment has helped me deal with it in everyday life as well.  As a human plagued by anxiety and over thinking it has literally made me a happier more relaxed person.  If I can do it, you can too!


  1. The mental game in running is so important. Especially as new runners become more settled into the sport. At first it’s PR after PR, and then it slows down, where a PR is really freaking hard to get. I trained 8 weeks for a 10k PR I thought I was sure to nail, and then race more or less unraveled in running disaster: It’s all about adjusting your attitude and perspective.


    • Yes! A runner friend of mine told me that sometimes running is like seasons… you get older and do it longer it changes and you have to adjust to the changes and embrace when it’s good and when it’s not. Thank you for sharing!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.