how I get through the bad runs…

bad run tips


I have this issue where I constantly change radio stations. I have always been this way and really can’t help myself.

I remember as a little girl someone once telling me that if I would only leave a bad song on, a really good one was bound to come on next.

While I think they told me this just so I would stop flipping the stations and annoying them, I do think about this theory lately in relation to when I have a bad run.

The bad runs happen, just like bad songs on the radio, but once we get through them, a good run should be up next.

So many blog posts and articles have been written on the topic of bad runs but I don’t think I have totally discuss the topic with you ever in detail.

I had what I would classify as a bad run last week.

I noticed it within the first mile. I knew it was not going to be a great running day which was unfortunate because I had planned on some speedy intervals during my 8-mile run.

bad run tips

1. I did an internal check to make sure nothing hurt and that I felt okay otherwise. If something truly hurts or you know you really don’t feel well because you are sick, you stop. And that’s that.

I felt fine. So I continued.

2. I dropped the speed work plan. I saw right away that speed just wasn’t in the cards so why push it?

3. I told myself that I can run just fine so long as I slow my pace to where I am most comfortable. There was no reason to stop if I felt like continuing but the key was continuing at a pace where I felt the best, even if it was slower than planned.

4. I stopped to adjust my laces. My feet swell, especially in the summer. I couldn’t decide if my shoes were bothering me but it certainly didn’t hurt to stop and see if adjusting my laces would help.

I think it may have relieved some pressure that was forming on the tops of my feet but who really knows.

5. I listened to some of my favorite songs. I reserve my playlists for races and special runs.

This run counted as a special run because I needed some extra motivation. When I save songs and don’t hear them often, it’s always a nice pick me up when I need it the most.

This is the playlist I went with for this run. It’s my favorite and I don’t feel the need to keep changing the song either!

6. I took the pressure completely off. Sometimes pressure that we have on ourselves to hit a certain pace affects how we run. I just kept relaxing my shoulders and telling myself to just run where comfortable, there was no rush, no pace to hit, no interval to run. The only requirement was to enjoy myself.

It’s the no rush thing that sometimes gets to me. When you are running slower, it takes you longer to complete your usual loop which can be frustrating, especially if you have places to be (like work). I do my best to not let the extra minutes get to me but if you are really in a hurry and the minutes are adding up, you may need to cut your run a little shorter. Or just take a much quicker shower afterwards!

7. I reminded myself that I needed a rest day from running. While bad runs do happen to all of us at any time without any real rhyme or reason, I try to pay attention to their timing.

For the most part, I have tons of energy on Tuesdays and Thursdays especially since implementing my workout routine which I shared with you in Tuesday’s post.

Since this bad run hit me on a Thursday, I gave same thought to how I felt the rest of the week prior to this run. I did realize that my pace was a tiny bit slower than normal during those other runs so I decided that I was probably in need of a day off from running which I would take the following day.

[bctt tweet=”How I get through the bad runs in one piece #running #runner #fitfluential”]

I hope that you have a terrific weekend and of course, a really good run!


Anyone experience a bad run this week? How did you handle it?

Are you a radio station changer like me? Do you get antsy with your running music too?

How often do you stop to adjust your shoelaces?



Author: The Cookie ChRUNicles

Hi! I'm Meredith. Join me while I run and cook my way through single motherhood. It is always an adventure trying to teach my 12 year old son the benefits of an active lifestyle combined with healthy eating while of course, still leaving room for dessert.

12 thoughts on “how I get through the bad runs…”

  1. Now that you say it, I have become less of a channel changer than I used to be! That is actually really interesting. My husband is funny–he has no patience for commercials, but if something comes on, and I really don’t like it and want to change it, he says I’m being impatient. But he will also listen to a song all the way through. He’s weird and I don’t get it.

  2. I usually try to push through those hard runs if I can, sometimes mentally I just need to stop, but if I can I like to finish out the run and in the process build some mental strength. After those runs I feel like I can get through anything! I think the only time I adjust my shoelaces is if they come untied! Haha. Hope you have a fabulous Friday and an equally amazing weekend : )

  3. I had such a similar run today! I was being overly ambitious this week and trying to squeeze in a workout and longer run with some speed bursts into too short a time period before leaving for our trip. I set out hoping to do 9 miles with negative splits and I could not for the life of me get my pace under 9 min miles! Between my legs being tired from my runs earlier this week plus crazy humidity it wasn’t in the cards. I got my 9 in and feel better now!

  4. Every runner has a bad run every now and then. I listen to my body and review the plan for possible overtraining. If all is well I chalk it up to just a bad run. It wasn’t always that easy for me but it is now 🙂

    Have a fantastic Friday!

  5. I love the radio analogy! SO true. I had a bad run yesterday..everything felt tougher and slower. I’ve been sick all week and just wanted to get out and run, but my body obviously didn’t agree. I just took off the pressure like you said and walked when I needed it and ran when I felt like it. Made for an enjoyable time outside and was still better than sitting at home!

  6. I barely listen to the radio anymore because I can’t stand not being in control of my music, and I hate all the commercials. We live in such an instant reward society. It’s not great for character development! You’re right about the bad runs. We’re so used to being in control of everything that when we do have a bad run it’s hard not to just quit. But sticking it out develops character and turns us into great people and runners.

  7. I go through bad runs/workouts every now and again, and I try to go easy on myself on those day and just keep in mind that they usually pass and the next one will be better. There are certain time where I know there’s no point in pushing myself harder because I’ll end up just feeling worse, so I do what I can and kick more ass the next time.

  8. I went to this nightclub in Vegas and the DJ only played a minute, maybe a minute and a half of each song. It made my squirrely ADD personality very happy. You might have liked it too.

    I don’t have bad workouts often. Maybe it’s because I take so many rest days ha. I do find running challenging though so those would be the ones which are certainly tougher for me.

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