{"id":109803,"date":"2025-08-31T13:20:26","date_gmt":"2025-08-31T13:20:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/109803\/"},"modified":"2025-08-31T13:20:26","modified_gmt":"2025-08-31T13:20:26","slug":"how-to-tackle-long-run-anxiety-and-feel-confident-during-training","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/109803\/","title":{"rendered":"How to tackle long run anxiety and feel confident during training"},"content":{"rendered":"

Running is supposed to be a great way to relieve stress<\/a> and clear your mind. But chances are, if you\u2019ve ever trained for a marathon<\/a> or other endurance event, you\u2019ve likely felt some nerves creep in as your mileage of your weekly long run creeps up.<\/p>\n

It isn\u2019t always just a worry that you can simply shake from your mind, either.<\/p>\n

\u2018Long run anxiety is the stress and worry linked to endurance training, often causing doubt, apprehension or physical symptoms before or during long training runs,\u2019 explains Erin Ayala, a sport psychologist and owner and founder of Skadi Sport Psychology<\/a>. \u2018It\u2019s pretty common for both new runners<\/a> who are unsure if they\u2019re really up for the challenge and seasoned runners who have a benchmark from a previous race and worry whether they can meet their goals.\u2019<\/p>\n

What everyone’s reading<\/p>\n

The timing and duration of long run anxiety can vary from person to person. However, by noticing the signs and approaching it with some expert-backed tips, you can overcome it and feel better going into those key training runs.<\/p>\n

How does long run anxiety manifest?<\/p>\n

Just like general anxiety, long run<\/a> anxiety can present as everything from worried thoughts to stomach aches. Signs that you could be experiencing it include:<\/p>\n

Racing thoughts or difficulty concentrating Excessive worry or self-doubt Ruminating on potential failures or past failures Disrupted sleep Gastrointestinal issues, like suddenly hating the texture of porridge or having to visit the toilet 10 times before a run Loss of appetite Physical tension, especially in the shoulders, neck and jaw Elevated heart rate and shakiness Chest tightness or shallow breathingWho experiences long run anxiety?<\/p>\n

Any runner tackling a longer distance can experience pre-run jitters now and then \u2013 but you might be more prone to long run anxiety if you resonate with any of the following… <\/p>\n

You have generalised anxiety<\/p>\n

According to Ayala, \u2018Research indicates that underlying anxiety traits tend to surface in performance-specific contexts like endurance training\u2019.<\/p>\n

You are a newbie<\/p>\n

If you\u2019re taking on a new distance for the first time, it makes sense that you might feel anxious about your ability to keep up with the training. \u2018New runners often feel nervous because they\u2019re unsure of what they can handle and worried about the challenge of running long distances,\u2019 says Ayala.<\/p>\n

You are an experienced runner<\/p>\n

\u2018No matter how many you\u2019ve done previously, a long run still demands respect,\u2019 says Alysha Flynn, founder and coach of What Runs You, LLC<\/a> and coach with Every Woman\u2019s Marathon<\/a>. Hours on your feet create opportunities for physical discomfort or negative internal dialogue, especially if you\u2019ve done all this before and can compare your current running efforts with previous performances. \u2018Every training cycle is different and nobody is an exception to this reality,\u2019 she says. \u2018You\u2019re showing up with a different body, a different life season and, sometimes, different race goals. The unknown is what makes running exciting, but it\u2019s also what can stir up our nerves.\u2019<\/p>\n

You are a perfectionist<\/p>\n

\u2018People who have high expectations for themselves often find themselves worrying about how their long runs will turn out, rather than understanding that the purpose of the long run is to generate fatigue and create a physiological training effect,\u2019 says Ayala.<\/p>\n

You have a race on the horizon<\/p>\n

\u2018People who view long runs as \u2018evidence\u2019 of race readiness rather than simply part of training typically experience heightened anxiety,\u2019 says Ayala. She adds that anxiety tends to peak for marathoners when they get to the point in training when long runs are around 16 to 20 miles long. <\/p>\n

Tips on how to tackle long run anxiety <\/p>\n

When dealing with long run anxiety, the first step is to recognise it. \u2018Experienced runners can usually name it faster and have a few tools to manage it,\u2019 says Flynn. \u2018For newer athletes, I often use my long run strategy sheet, which breaks the run into mental and physical \u2018chapters\u2019, with space to outline fuelling, hydration and a mantra. I\u2019ve noticed that having this structure takes away some of the uncertainty and makes the whole run feel more doable.\u2019<\/p>\n

If you\u2019re experiencing any of the above symptoms, try these tips from Ayala and Flynn to help give yourself a similar structure and cope with any anxious feelings.<\/p>\n

Breathe easy<\/p>\n

Try the 2:1 breathing game. Exhale slowly and completely, taking twice as long to exhale as you do to inhale.<\/p>\n

Practice kind self-talk<\/p>\n

Replace negative thoughts like \u2018I can\u2019t maintain this pace\u2019 with a positive mantra, such as \u2018I\u2019ve trained for this\u2019 or \u2018I\u2019ll just take one mile at a time.\u2019<\/p>\n

Try visualisation<\/p>\n

Mentally rehearse your long run and\/or the race itself \u2013 both the good moments and the bad. To build confidence and preparedness, advises Flynn, picture yourself pushing through difficult sections and running strong through the final miles of your long run, staying relaxed and checking off each segment.<\/p>\n

Drink a glass of warm milk<\/p>\n

This tip is a favourite of Flynn\u2019s for anyone whose anxiety is making them lose sleep. \u2018Milk\u2019s protein is rich in tryptophan, which is an essential amino acid that\u2019s the precursor of serotonin and melatonin,\u2019 she says. \u2018This regulates the circadian rhythm, increases total sleep time and reduces the chance of waking up in the middle of the night.\u2019<\/p>\n

Reframe the situation<\/p>\n

\u2018Try to view long runs as part of the training process rather than as proof of race readiness,\u2019 suggests Ayala. Try to rest easy knowing that even if your long run doesn\u2019t go according to plan, it\u2019ll still be good race preparation \u2013 and in some ways, that\u2019s even better than a perfect run. \u2018Although we call these \u2018dress rehearsals\u2019 for race day, it doesn\u2019t mean that you have to nail the perfect long run to be ready,\u2019 says Flynn.<\/p>\n

\u2018Honestly, if things are going to go sideways, it\u2019s better that it happens in training so that you can practice navigating those curveballs before the race,\u2019 she continues. \u2018You can gain a lot of confidence from getting through the tough ones, contrary to what you might think. If everything went perfectly all the time, how would you know that you can handle the unexpected when it really counts?\u2019<\/p>\n

Talk to a therapist<\/p>\n

If you feel extreme, persistent symptoms, have intrusive thoughts about failure, notice anxiety spilling over into other areas of your life or are trying unhealthy coping mechanisms, like substance abuse, Ayala advises that you seek out a professional. \u2018If anxiety causes significant distress or takes away joy from a sport that you love, or used to love, it\u2019s time to find a mental health professional.\u2019 <\/p>\n

The bottom line on long run anxiety<\/p>\n

Anxiety is a natural feeling and not always a bad thing. But if you notice it causing you distress leading up to a long run, be kind to yourself \u2013 during your runs and the rest of your life, too.<\/p>\n

\u2018Athletes almost never consider reducing their daily workload or life\u2019s responsibilities when they\u2019re in peak training volume, but they really need to,\u2019 says Ayala. \u2018We can\u2019t expect to function like a reasonable human being if our training time and commitments increase during peak weeks while nothing else shifts. Go easy on yourself during those heavy volume weeks and don\u2019t take on epic or exciting new work projects that, although they might be fun, will drain you. Your body and brain will thank you later.\u2019<\/p>\n

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