We’ve all had those runs. You lace up, head out the door, and within the first half-mile, it feels like you’re running through wet cement. You wonder where your fitness went or why everyone else on Strava makes it look so effortless.
The reality is that sometimes running is just hard. But other times, we are unintentionally making it harder than it needs to be. From the “ego pace” to the weather conditions, here are 10 things that are automatically making your run a struggle… and how to fix them!
Starting Too Fast
It’s the number one mistake. You feel fresh, the music is good, and you sprint out of the driveway. Three minutes later, you’re gassed. The Fix: Give your body at least one “warm-up mile” to find its rhythm before you worry about the watch.
The Comparison Trap
Nothing kills a good run like looking at someone else’s highlight reel. Whether it’s a faster friend or your own PR from three years ago, comparison is the thief of joy (and progress). Eyes on your own grass, friends. The Fix: Focus on your effort for today’s conditions.
Poor Footwear (or Bad Socks)
If your toes are pinching or you’re feeling a blister form, you’re going to spend the whole run thinking about your feet instead of your form. The Fix: Get fitted at a local run shop and never underestimate the power of a moisture-wicking sock.
Under-Fueling or Dehydration
You can’t drive a car on an empty tank. If you’re heading out for a run without hydrating properly or having a small snack, you’re going to hit a wall. The Fix: Practice a consistent pre-run fueling routine that works for your stomach.
Dressing Improperly for the Weather
There is no such thing as bad weather, just bad gear choices. Wearing too many layers in the heat or not enough wind protection in the cold can send your heart rate skyrocketing as your body struggles to regulate its temperature. The Fix: Check the “feels like” temp, not just the number. A good rule of thumb is to dress like it’s 20°F warmer than it actually is.
Lack of Sleep
You can’t outrun a tired body. If you’re sleep-deprived, your perceived exertion (how hard the run feels) will be much higher than usual. The Fix: Sometimes the best thing for your training is an extra hour of sleep, not an extra mile.
Negative Self-Talk
Your brain will try to quit a thousand times before your legs do. If you’re telling yourself “this sucks” or “I’m not a real runner,” you’re fighting an uphill battle. The Fix: Replace “I can’t” with “I am doing this.”
Skipping the Warm-Up
Going from a desk chair to a sprint is a recipe for heavy legs. The Fix: Spend five minutes on dynamic stretching or a brisk walk to wake up your muscles and joints.
Ignoring the “Niggles”
Running through pain that isn’t just “tired muscles” makes every step a mental struggle. The Fix: Listen to your body. Addressing a small ache now prevents a major injury later.
Taking It Too Seriously
If every run feels like a test you have to pass, you’re going to burn out. The Fix: Remember the joy of movement. Not every run has to be a “training” run; some can just be for the fresh air.
Running is a challenge, but it shouldn’t be a chore. By identifying these sabotage habits, you can reclaim your rhythm and start enjoying the miles again. Whether you’re training for a big goal race or just getting some fresh air, give yourself the best chance at a great run by setting yourself up for success before you even leave the house.
Do you have to break any of these habits?
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