We’ve all heard those catchy little “motivational” one-liners in the running world. They’re printed on tank tops, shouted by coaches, and plastered all over Instagram: Never miss a run. No excuses. Pain is weakness leaving the body. And while they might sound inspiring at first, a lot of these sayings are actually kind of toxic. They pile on guilt, push us toward injury, or just make us feel like we’re not doing enough. Running (and fitness) should be about health, joy, and balance, not shame or punishment. So let’s call out a few of the worst offenders and flip them into something that actually serves us.
Never Miss A Run
It’s a cute idea, but totally unrealistic. Life happens. Weather, injuries, work, existential dread… they all happen. Sometimes, the best thing you can do for your training is actually skip the run. Missing one workout isn’t going to erase all your progress. After all, Training is about consistency over time, not perfection every single day. So if you need to swap a run for rest, don’t stress. The miles will still be there tomorrow.
What To Say Instead: “Be consistent, but flexible. The run will there when you’re ready.”
Run Through The Pain
There’s a huge difference between pushing through discomfort (like hill repeats), and ignoring actual pain (stress fracture). One makes you stronger, the other sidelines you for weeks. Spoiler: real runners know when to stop. Listening to your body isn’t weakness, it’s the smart thing. And honestly, I’d rather be healthy on the start line than tough limping through the finish. Trust me, I’ve been there and it was miserable.
What To Say Instead: “Run through discomfort. Stop for pain.”
Real Runners Don’t Walk
Pish posh. Walking absolutely counts, and “real” runners walk all the time. In fact, it’s one of the best tools runners have: walking helps build endurance, aids with recovery, and gets us to the finish line when running every step just isn’t realistic. Walking isn’t failure. It’s strategy.
What To Say Instead: “Forward progress is forward progress. Period.”
You’re Not A Real Runner Unless You Run X Pace/Y Distance
Ew. Absolutely not. If you lace up your shoes and put one foot in front of the other, guess what? You’re a runner. End of story. Whether you’re fast or slow, sprint 200 meters or trek 100 miles, you’re a runner, and you’re awesome.
What To Say Instead: “If you run, you’re a runner.”
No Rest Days
No matter how counterproductive it feels, rest days are an integral part of every training plan. We need them to give our bodies a break, and get some solid recovery. Our muscles and our motivation need regular resets and refreshes, and rest days are the best way to get it.
What To Say Instead: “Rest days are awesome! Enjoy them!”
Pain Is Temporary; Quitting Is Forever
Pain, in fact, can very much be forever. Unless you are, quite literally, running for your life, sometimes the safest, smartest option is to know when to stop. If you’re hurt, sick, dehydrated, or unwell, “quitting” is the right thing, so you can go on to run another day.
What To Say Instead: “Always do your best, but stop if you need to.”
Earn Your Food
Noooo! We need food, especially carbs, to stay strong and energized for the miles ahead. Food doesn’t have any moral value, so let’s stop treating it that way.
What To Say Instead: “Food is fuel. Carb up.”
What do you think of these statements? Am I missing any?
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Oh yes! These are all not helpful and often harmful. I like your ideas much better!
Me, too! I’m not a doctor but I feel like “do no harm” is a great guiding light for interactions.
Yes! There are so many statements that may be said with good intentions but can be taken too far. Being flexible is very important.
Flexibility is so important!
I agree! I am so over some of the running mantras that encourage people to run through pain. I’m also over fitness “influencers” who are celebrated for doing the same.
It can be hard to consume.