Running can sometimes feel like a battle between your body and your mind. When you're just starting out, the physical challenge of running is tough enough, but the mental side can be even harder to overcome. Self-doubt, frustration, and the desire to quit are all normal emotions new runners face. However, building mental resilience is just as important as improving your physical fitness. In this article, we’ll explore how to deal with self-doubt, push through tough runs, and set goals that keep you inspired and motivated.
Overcoming Self-Doubt
It's common for beginners to feel like they aren’t "good enough" or that running is too difficult. These thoughts can be discouraging, but it's important to realise that everyone starts somewhere, no matter how experienced or fast someone else may seem.
Tips for Beating Self-Doubt:
- Focus on progress, not perfection: Celebrate the small victories. Even if your run wasn’t as long or fast as you hoped, recognise the fact that you did it. Running a little further or faster each time is progress.
- Reframe negative thoughts: Instead of saying "I can’t do this," try thinking, "I’m getting better each time." Turning negative thoughts into positive affirmations helps build your mental strength.
- Embrace the challenge: Accept that running, especially when you're starting out, will be hard. View the struggle as part of the process rather than a sign of failure. Every tough run is an opportunity to grow.
Pushing Through Tough Runs
There will be days when your body and mind want to quit. Whether it's the discomfort of a longer run or the fatigue from a busy week, pushing through those difficult moments is key to building resilience and improving as a runner.
Strategies for Pushing Through the Tough Days:
- Break the run into segments: Instead of thinking about the full distance, break it into smaller chunks. For example, focus on reaching the next lamppost or running for five minutes before taking a short walking break.
- Focus on your breath: Concentrating on your breathing can help you stay calm and steady. Deep, rhythmic breaths bring oxygen to your muscles and help quiet the mental chatter.
- Set a mini-goal for the run: This could be something like running continuously for 10 minutes or maintaining a certain pace. Having a target to reach keeps your mind focused and gives you something to strive for.
Setting Realistic Yet Inspiring Goals
Goal setting is a powerful tool to keep you motivated, but it's important that your goals are both achievable and inspiring. Unrealistic goals can set you up for disappointment, while goals that are too easy may not push you enough.
How to Set the Right Goals:
- Start small: If you’re new to running, begin with simple goals like running three times a week or increasing your distance by 0.5km each week. Achieving small, realistic goals will build your confidence.
- Set long-term goals: While small goals are important, having a bigger goal to work toward will keep you inspired. This could be running your first 5K or improving your time on a regular route.
- Make your goals specific and measurable: Instead of saying "I want to run more," set a goal like "I want to run 20 minutes without stopping." Clear, measurable goals allow you to track your progress and give you a sense of accomplishment.
- Be flexible with your goals: Life happens. If you miss a run or need to adjust your goals, don't get discouraged. Keep your long-term vision in mind and adapt as necessary.
The Power of Positive Self-Talk
One of the easiest ways to stay mentally strong is by using positive self-talk. The voice in your head can either be your greatest ally or your worst enemy, depending on how you choose to manage it.
How to Use Positive Self-Talk:
- Replace “I can’t” with “I can”: When you feel like giving up, remind yourself that you can finish the run, even if it means slowing down.
- Use mantras: Pick a phrase or word to repeat during your runs. It could be something like “strong” or “one step at a time.” Having a mantra can help push through moments of fatigue.
- Visualise success: Imagine crossing the finish line of a race or completing your run. Visualization can increase your motivation and keep you focused.
Celebrate Your Achievements
A key part of staying motivated is recognising your progress. Celebrate even the smallest achievements, whether that’s running a little further or sticking to your plan for a full week.
Ways to Celebrate Your Running Success:
- Track your runs: Keep a journal or use an app to log your runs and reflect on how far you’ve come.
- Reward yourself: Treat yourself after reaching a goal, whether it’s a new pair of running shoes or a relaxing rest day.
- Share your success: Tell a friend or family member about your running progress. Sharing your achievements reinforces your commitment and makes you feel proud of your hard work.
Next Week
Join us next Monday for Beginner Monday: Finding a Local Running Community. We’ll explore the benefits of joining running clubs or online communities, and how social running can keep your motivation high and help you stay accountable as you progress in your.