LOLZLetter 181 | When Your Running Confidence is No Longer There
Welcome,
Two weeks ago, I talked about bad races happening to all of us. Then last week, I took a break (ha) and talked about World Champs. And now we are back to your regularly scheduled running newsletter programming.
If you've run any amount of time, you've probably had a running setback. Sometimes the most challenging part of coming back is getting your confidence back after that.
Setbacks can be caused by overtraining, burnout, or even just a "bad race." (hello WineShine) Most of us have had running setbacks! Like an injury, each one is different.
How can you get your confidence back after a running setback?
If you've ever had a bad race, been injured, or had to take time off, you know how hard it is to gain confidence back. Like anything in the fitness world, it's important to remember it takes time. Your running fitness wasn't built in a day, and you won't gain it back in a day.
The biggest piece of advice is slow and steady wins the race. Seriously. You are less likely to get injured or even burn out by taking things slow.
First Ask Yourself: "Why Have I Lost My Running Confidence?"
Gaining confidence after a running setback largely depends on why it was lost.
Was it a bad race?
Injury?
Extended time off?
Whatever the reason, it will affect how you gain your confidence. For me, it's been several years since I felt like I "ran well." Sometimes I forget I ran a 1:22 half marathon because it does feel like such a distant memory.
Gaining Confidence After a Bad Race:
It's human nature to lose confidence after a bad workout, race, or injury, but each situation is different and should be handled differently. After time off with an injury, you aren't in the same fitness. After a bad race, you didn't lose fitness; it just wasn't your day.
Ask yourself what created your bad race:
Was it the weather?
Did you take it out too fast?
Sometimes you don't feel "good" that day.
Gaining confidence after a bad race takes time too. It's ok to let yourself be sad for a few days, but it's essential to take steps to look at the why and how you can improve next time.
It's equally important not to sign for a race too soon because you can end up injured or burned out. I had races I planned after Wineshine (a trail race and a 5k last weekend), but ultimately I decided I just wanted to run versus dive back in...and that's ok). Having a bad marathon and then deciding to run another one the next weekend is probably not a good idea.
What about Losing Confidence After Injury?
Hey, no one feels like themselves after a running injury. The first few weeks of running post-injury are never glamorous. Typically when getting back into running, you look and feel like an awkward giraffe taking its first steps. It often feels like you may "never get back".
Think Long Term:
Nothing happens in a day. You don't lose all of your fitness in a day, and you don't gain all of your fitness in a day. Gaining your fitness and confidence back takes time. It is easy to want to do more and faster, but it's not healthy, and you probably won't gain confidence back after a running setback because you'll have another setback. Then you'll be in an injury cycle and setback.
Track Progress:
Tracking progress helps you see your overall and long-term progress. Looking at overall progress really does help gain confidence back after a running setback. You can see last month you were running X pace, and now you are running Y pace. Seeing actual numbers does wonder for your running confidence.
Goal Setting:
Create realistic goals. Don't create what you think others want you to do or think you should. Create goals that make sense but aren't too easy. Make goals that excite you, not ones that feel like you are "going through the motions."
By creating goals you're excited about, you will motivate yourself. Make sure to create both short-term and long-term goals. Why?
By only having long-term goals", you might feel overwhelmed.
By only having short-term goals, you'll have no big picture and could even become uninterested with running! You might lose track of your "why."
Identify Your Weaknesses:
We all have weaknesses, and it is nothing to be ashamed of. By identifying your weakness, you can help take care of them and grow as an athlete. Growing as an athlete means getting stronger and better. That, of course, will lead to gaining your confidence back after a running setback.
Focus on your Strength:
Just like weaknesses, we all have strengths. It's important not to completely focus on the weaknesses, though, because that can and will send us into a negative space. We are training to gain confidence back after running a setback, not going into a bad headspace.
Focus on what you are good at!
Are you a strong hill runner?
Do you excel at fast-track workouts?
Are you also good at biking or strength training?
Don't forget about that and include it in your training! Seeing your strengths does wonder in gaining confidence back after a running setback.
Positive Self Talk:
I used to think "positive self-talk" was silly and a load of garbage. Honestly, it very much helps. When you find yourself talking negatively, reframe and combat your thinking. It's ok to be sad, but it cannot consume you!
For instance: "I am not achieving the times I want," BUT I have come so far in the last few weeks (or months).
Ask Yourself: Would I Talk to a Friend This Way?
Seriously, usually, we are the hardest on ourselves. Ask yourself: would you really talk to a friend this way? Would you call them slow or tell them they weren't coming back fast enough? No, you wouldn't, so be your own friend.
Finally and Most Importantly, Enjoy the Process:
Running is a hobby and is supposed to be fun! Of course, it won't be fun every day, but we are supposed to have more good days than bad days. Don't forget that!
What is Keeping Me Entertained?
Hiking Mount San Antonio (aka Mount Baldy)
How to handle hot races according to pro runners
Hurdle Podcast with Emma Bates
How Putting Trust in Her Body Has Kept Nell Rojas in the Game
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