Hi,
Some runs feel effortless.
Others? Not so much. It’s hard to even step outside!
And even when you do push through and step outside, once the cold air hits… Your legs feel heavy, and your brain starts making excuses.
I’ve been there…
But I’ve also learned that challenging runs are where real progress can happen. The mental battle is just as important as the physical one.
Ofcourse don’t do anything dangerous with extreme cold or heat… It’s sometimes smarter to skip a run or cut it short, but don’t be too soft either. It’s a fine line.
Recently a member in our Personal Best Running Program asked what to do when it rains on a planned long run. I love those types of runs because it really does train your mind and body well, as race day conditions are often also far from ideal.
Here is a video of one of my favorite long runs, fast finishes in heavy rain and wind conditions.
Over the years, I’ve picked up a few tricks that help push through those moments when quitting feels easier than continuing… And I wanted to share my top 10 with you today:
1. Start With 5 Minutes
Tell yourself you’ll just run for 5 minutes. No pressure.
More often than not, once you’re out there, you’ll keep going.
2. Shift Your Focus
Instead of thinking about how far you have left, focus on the next landmark — a stop sign, a tree, the next mile. Small wins add up.
3. Embrace the Cold
Reframe the discomfort: “This cold air is making me stronger.” Instead of fighting it, lean into it.
4. Have a Go-To Mantra
A simple phrase like “Strong and steady” or “I choose this” can help shift your mindset when the struggle kicks in.
5. Count Your Steps
Distract your brain by counting steps to 100, then starting over. This helps you stay present and focused on the moment.
6. Play the Confidence Game
If your mind says, “I can’t,” respond with, “I’m enjoying this.” Confidence is built one step at a time.
7. Run With Gratitude
On challenging runs, remind yourself — running is a privilege.
Shift your mindset from “I have to” to “I get to.”
8. Break It Into Sections
A 10-mile run is just five 2-mile sections. A marathon is about eight 5K’s. Breaking it down makes it feel more manageable.
9. Visualize the Finish
Imagine how good you’ll feel when it’s done. The post-run high, the warm shower, the sense of accomplishment — it’s all worth it.
10. Remember Your ‘Why’
What’s driving you? A race? A personal goal? Health? On the hardest days, reconnect with your deeper reason for running.
Remember: You always have more left in the tank than you ‘think’ you do.
These tricks have helped me get through some brutally tough runs. Hopefully, they help you too.
Let me know — what’s your go-to mental hack when the run gets hard?
Cheers,
Floris Gierman
