How To Deal With A Bad Run: 7 Tips To Boost Your Confidence & Bounce Back

If you’ve ever had a ‘bad’ run, you’re not alone. Everyone from everyday athletes to elite marathoners can relate to this experience and the emotions it evokes – from unshakable disappointment to feeling disheartened when you next lace up in your running shoes.

Everything from little niggles like blisters to the weight of social and work stresses can entirely throw off your focus during an everyday run. Other times the stakes may be higher, like if your months of (half) marathon training weren't rewarded with the results you hoped.

But a ‘bad’ run or race doesn’t have to be a bad thing. It’s when things don’t go to plan that your mental resilience can naturally strengthen, and you can reaffirm your running goals.

So before you throw your running shoes out the window, try these 7 tips to help the mental storm clouds float by, cultivate a positive mindset and be kind to your body. You may find yourself reconnecting with why you love running and reigniting your motivation to flow back into your routine or take on a new challenge.

What is a ‘bad’ run?

A ‘bad’ run means something different to everyone. Usually, it’s when your expectations or hopes of the run weren’t fulfilled, particularly in relation to your own performance. Perhaps you didn’t meet your goal finish time, your muscles fatigued early so you cut your run short, or you felt mentally ‘off’.

Understanding where your run or race ‘went wrong’ may help you plan for this eventuality. For example, you can’t control the weather but you can control what you wear, like a rain running jacket to keep you protected and comfortable. Experiencing painful cramping may have put your run off track, but it could also be a sign you have a magnesium deficiency which can be corrected by enjoying magnesium-rich foods or including a magnesium supplement in your diet.

It’s important not to fixate on the reason behind your ‘bad’ run or beat yourself up about it, as this can put you in a negative head space that you struggle to shake off when you next lace up. It’s when you experience a consistent streak of ‘bad’ runs that you may want to investigate further – encouraging you to take a closer look at your hydration and nutrition strategy or post-run recovery, including your sleep quality and prioritising your self-care.

Rather than emphasising what may have gone wrong, we’re going to frame it in a light that focuses on positive solutions to help turn a ‘bad’ running streak around:

• Wear running shoes that are a comfortable fit for you and that suit the purpose of your specific run (e.g. high cushioned running shoes for longer distances)
• Wear anti-blister, sweat-wicking running socks that support the health of your feet for a distraction-free run
• Prepare for the weather conditions (e.g. layering in the cold and rain, wearing lightweight running clothing in the heat)
• Plan your hydration to meet the demands of the distance/intensity
• Enjoy healthy sports nutrition as part of your everyday diet
• Ensure an adequate tapering period before a race or recovery between runs
• Put the focus on recovery to prevent overtraining and ‘hitting the wall’ both physically and mentally
• Increase distance and intensity gradually to reduce your risk of injury or becoming overwhelmed (also consider your unique requirements, like getting back into running after pregnancy or after rehabilitation from an injury)
• Prioritise your sleep with practical and sustainable sleep tips to support mental recovery and muscle repair

… or you may just have had a bad day, and that’s OK!

1. Feel what you need to feel… then let it go

Disheartened, disappointed, frustrated… whatever you’re feeling after a bad run or race, it’s OK. Allow yourself to accept these emotions rather than burying them, but remember they are temporary and won’t have power over you in the next week, month or year.

You need time to process these emotions, although the risk comes when you fixate on them or the undesired outcome for more than a day or two – in this case, a bad run/race. There are many ways to move on. Like your run itself, there is no need to label emotions as ‘good’ or ‘bad’. Your emotions can motivate, teach and be catalysts for change.

In fact, your emotions can act like ‘messengers’, telling you a lot about yourself in the moment. Anger for example may suggest you want something to change. Disappointment may mean that you’re invested in your running goal and that it’s worth pursuing. On the flipside of disappointment, there is always hope, and with hope there is the potential to try again.

Emotions like disappointment can go hand in hand with negative self-talk. Thoughts like 'I’m not good enough' or 'It’s hopeless' aren’t productive and can paralyse your progress. Visualisation techniques can help lighten the burden of these thoughts or feelings – like imagining them drifting across your mind in a cloud. Be compassionate and non-judgmental with yourself, taking the mindset of a supportive friend as you process your emotions and thoughts, then allow the thought cloud to float out of your mind.

Taking a step back as an observer of your own mind can be a powerful experience – replacing a spiral of despair with perspective, patience and understanding - because more often than not, we are our own worst critic. You can also reframe negative self-talk like, 'I tried for nothing' with a positive and accurate mantra, like 'I’ve got this', 'I’ll give it another go' and 'My training has made me stronger than before'.

Appreciate that negative thoughts are just that – thoughts and not facts - and your mindset can make all the difference. These techniques may help you naturally lift the burden of heavy emotions and can be applied not only to negative associations with a ‘bad’ run or race, but to challenges in everyday life.

2. Remember a ‘bad’ run is never a waste

‘Why did I even bother?’

This negative self-talk may have crossed your mind, but it’s important to challenge it. Whether in the context of racing in a half marathon, or getting into running for the first time – a ‘bad’ running experience may make you feel like your progress has stalled, or even that you’re going backwards in your running journey.

It’s important to take a moment to remember there is no truth in this. You may emotionally beat yourself up if the anticipation and build-up to a race isn’t met with the satisfaction you hoped at the finish line. Loading pressure on yourself may have burdened you with pre-race anxiety, especially if you had your heart set on achieving a specific finishing time.

However, trying is just as important as succeeding. Keep this in mind for a motivational and self-esteem boost when you feel your confidence wavering. Often in life, we regret the things we didn’t do, not the things we did – ‘bad’ runs included.

Every time you lace up for a run, you’re contributing to the health of your muscles, heart and lungs as they adapt to your training load to tackle increased pace or distance with less perceived effort. The benefits of running are cumulative. That means it’s more about consistency and running regularly rather than running perfectly. A ‘bad’ run is still doing something good for your body.

You may have also learned something you didn’t know before and can act on it during your next run – like a better understanding of how to pace yourself or the need to replenish electrolytes during longer running sessions.

In the case of half marathon, marathon or ultramarathon, if after months of training your race day didn’t go to plan, remember you still put the work in and have achieved a high level of fitness that can form the foundations of future running endeavours or your overall health. Marathon training itself is an accomplishment you should be proud of – showing a level of commitment, perseverance and resilience that positively shapes you as an individual.

3. Think of 3 positive moments to be grateful for

‘Bad’ runs are a natural part of your training, the same way bad days are a part of life, but that doesn’t necessarily mean it was all bad. Try to clear away the mental storm clouds by sifting through the negativity to find 3 positive moments during your running experience.

Perhaps during your run or race, you made a connection – even just for a second – with a smile shared between another runner, or a word of support or encouragement either given or received.

Even taking a moment to look up while running may give you a fresh perspective on the world as you appreciate the seemingly little wonders – trees, clouds, birdlife – that you pass every day. Whether it’s the sun-kissed air in summer, the amber hues of autumn, rejuvenating chill of winter or inviting spring air, the shifting seasons can all be felt and appreciated when putting your running shoes to work.

After a ‘bad’ run, sometimes it’s important to put your performance aspirations aside, take off the pressure and leave your sports watch at home to take in the world around you and get back on your feet. Being thankful for these perceived ‘small’ moments can help retrain your brain to think positively day-to-day.

Your running journey isn’t linear. You will have ups and downs, but both have their benefits. A perceived ‘bad’ run that you persisted through can be turned around to have an upside. For example, running in rainy weather may not be your idea of an enjoyable training session, but it can help you build mental resilience and grow a greater appreciation for sunnier days. Persisting through a ‘bad’ run can raise your gratitude for a ‘successful’ session.

Like running, practising gratitude relies on consistency and will come more naturally over time. Practising gratitude daily can become a healthy habit in your mental toolkit and be a valuable coping strategy when your race or run doesn’t go to plan.

4. Remember why you run

Why do you run? Ask this question to 10 different runners, and you’ll likely get 10 different answers – and all of them are legitimate. What matters most is that your reason is personal and meaningful to you.

Running has numerous positive benefits to your mental health. Running can be a cherished part of your morning ritual like your cup of coffee. It can be used as an outlet or moving meditation to ‘run out’ heavy emotions, to inspire creativity and think through complex problems, to elevate your mood and put a positive tone on the rest of the day.

Whether crossing the finish line on race day, or ticking off your goal of completing a running session every week, it’s a rewarding experience. Sometimes your motivation may feel out of reach, but remembering and visualising the runs that have made you feel proud and joyful, can help you walk, jog or run back into your routine. Being kind to yourself by easing yourself into it can rebuild your confidence and enthusiasm.

For you, running itself may not be the goal but the means to achieve something that has value to you. Running can inspire your kids to have an active lifestyle, help you connect to your community with inclusive events like parkrun or support your fitness as you age. Looking inward to what sparked your running journey in the first place, can help keep you on track, shake of the negativity and feel empowered by movement.

Check out these reasons for running below to see if any click with you or make you feel inspired.

• Running boosts your self-esteem and confidence
• Running alleviates stress and anxiety
• Running allows you to flow into a tranquil, meditative state
• Running helps you connect with your community and build friendships
• Running has a rejuvenating effect as you get closer to nature
• Running allows you to explore the world around you, from city to trail
• Running can help you inspire others in your life – your friends and family 
• Running as a role model sets the foundations of a healthy lifestyle for your kids
• Running gives you ‘me time’
• Runing releases feel-good endorphins
• Running improves your overall health and wellbeing
• Running supports improved sleep quality and higher energy levels
• Running can help you raise funds for causes you care about
• Running can inspire you to set and achieve short and long-term goals
• Running makes you feel accomplished and proves you are capable beyond the boundaries you put on yourself

… and when we say running, we really are talking about any distance or pace. Whether you walk, jog or race, you can integrate these benefits into your life by shaking off a 'bad' run and giving it another go, free of pressure.

5. Vent to a friend & run with a buddy

Openly confiding in a trusted family member or friend can help lift the burden of your ‘bad’ run almost immediately. Seeking out an extra pair of ears that will listen attentively, non-judgmentally and even help you laugh off negative feelings when you’re feeling vulnerable can help put the spring back in your step. These are the people that are cheering for you from the literal or metaphorical finish line, and make you feel supported in every stride.

Your support network may include a running group like parkrun that can share their own experiences to help alleviate your self-doubt – because no matter whether you’re running at an elite level or recreationally, everyone has a ‘bad’ run or ‘off' day from time to time. Blaming yourself isn’t realistic or productive. An outside perspective can inspire you to reframe your thinking, help you remember the progress you’ve made and continue your running journey stronger.

It’s not the ‘bad’ run itself, but what you do next that will really shape your running journey – and there’s no such thing as too late, there’s always another opportunity to get back into your running shoes. Running with a buddy or group may help kick your routine back into gear in a pressure-free environment and give you motivation to reignite your running passion. 

6. It’s hard to relax or have fun – try anyway!

When you feel like you’re in a running or workout slump, it may be difficult to find relief from the fog of self-doubt and disappointment. Your instinct may be to dwell on it… to analyse and replay your ‘bad’ run or race in your mind from different angles, again and again. This fixation can be a recipe for poor quality sleep and a negative mindset that bleeds into your next run.

Although the temptation is to obsess over what you could have done better (even if it was out of your control), it’s important to put this aside, accept the past is done and dusted, and give yourself permission to relax or have fun. Give it a go, even if you don’t feel like it.

Both can take conscious effort, especially if you’re feeling tense or overwhelmed, but it’s an essential part of your self-care. It may be the last thing on your mind, but having fun or relaxing is a valuable step in turning your disheartened emotional state around and reconnecting with the little things that give you joy outside of running.

As a runner, you may also enjoy other mood-boosting physical movement like cycling, swimming or bouldering to flow into a healthy headspace. Therapeutic activities that involve using your hands like drawing, colouring in, sculpting or sewing can allow you to stretch your creativity muscles, lift anxiety and focus on the moment. Alternatively, having a relaxing post-run bath may be more your cup of tea to shake off the ‘bad’ run vibes.

Why not shake up your routine by trying something new? Whip up a mocktail or explore a new trail at a pressure-free pace. These small acts of self-care may help break you out of the ‘bad’ run funk or provide a healthy calm after a race that didn’t go to plan.

For some, getting right back into running may be a true joy and if so, embrace it! Doing a type of running workout that appeals to you, whether speedwork or an easy-going jog will help boost your confidence. If you have a dream of running a marathon, an encouraging and motivating exercise can be to break it down into smaller, realistic and quantifiable goals to get you back on track – and it’s exciting to think about!

However, know it’s OK to take a break if that’s what’s needed to nourish your body and mind. You can return to running feeling recharged and refreshed after some well-deserved downtime.

7. Prioritise recovery

Your run or race didn’t go to plan, and that’s OK. Help yourself get back on track by following through with your recovery plan. Recovery is equally as important to training itself to help support your performance and progress. And in saying that, running isn’t all about performance! Why you run like we discussed earlier, can be simply because it feels good – and we love that.

Whatever reason you run, your recovery counts. Don’t fall into the trap of punishing yourself for a ‘bad’ run by reducing your calorie intake, or neglecting recovery by trying to ‘catch up’ through overtraining.

Nutrition

First things first, hydrate and eat something nutritional that offers a combination of high-quality carbs to top up your energy levels and lean protein for muscle growth and repair, preferably within 30 - 60 minutes of your run. No matter the outcome of you run or race, you did put the effort in, and your body will be craving these macronutrients.

It’s important to note that nutrition fuels not only your muscles, but your mind. Greasy fast food may be your first thought after a 'bad' run or race – and it’s OK to indulge occasionally, but try to be mindful of your food choice to support your wellbeing. Eating these kinds of meals can potentially fuel your negative thoughts, make you feel sluggish and unmotivated while impairing recovery – impeding the digestion of healthy carbs and protein.

If you can, do a healthy swap by trying these nutritious options that’ll make you feel good from the inside out. 

• Wholegrain bread with almond/peanut butter
• Wholegrain crackers and hummus
• Oats topped with fruit
• Stir fry with brown rice, vegetables and salmon/lean chicken
• Berry and yoghurt smoothie

Mind & muscle care

Post-run, engage in active recovery through foam rolling exercises, rejuvenating yoga poses or other gentle movements followed by static stretches. This will help your body gradually transition into a pre-workout state and alleviate soreness. These exercises really double up on benefits – supporting both body and mind.

Stretching and light, active recovery:

• Increases the flow of oxygen-rich blood to support your fatigued muscles
• Increases your flexibility and reduces your risk of injury
• Helps alleviate tightness or tenderness
• Shapes a positive, relaxed frame of mind

Quality sleep

After a ‘bad’ race or run, negative thoughts may be swirling in your head, making quality sleep hard to come by. Poor quality sleep could have been a factor in your ‘bad’ experience itself, with pre-race anxiety creating a ‘busy brain’ and forming intrusive thoughts that make it difficult to flow into a peaceful state. 

Rather than trying to force yourself to sleep after 20 minutes of worrying which can elevate your stress and restlessness, you can take the pressure off by doing calming activities before bed.

• Read a book
• Listen to soothing music
• Perform gentle foam rolling
• Practice calming breathing exercises

You can also practise mindfulness by focusing on untensing each muscle, starting from your toes and working your way up your body to help slow your heart rate and put racing thoughts to rest. Take a warm bath or shower 1-2 hours before bedtime can also be beneficial, with the natural cooling of your body that follows supporting relaxation and reduced restlessness.

Once you find a sustainable sleep routine that works for you, practise it consistently to create positive sleep cues to help you drift off soundly.

Happy running, be kind to yourself and know that you’ve got this!

If you ever feel intensely or chronically burdened with feelings of stress, disappointment or hopelessness, please reach out to a healthcare professional.

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