How to Keep Running When You Really Want to Stop

You’ve found yourself in a place where your brain says, “stop!” but you really wanted to finish your run without stopping this time. You might be mentally fighting to figure out how to keep running when all you want is to stop.

For most runners, we’ve been there.

Maybe you’re new to running or you’re returning after a break. You feel a little less prepared and your cardiovascular endurance isn’t up to par yet.

Perhaps you didn’t have the best sleep the night before or you’re recovering from sickness or an injury. Your body is trying to push through it, but it’s a struggle.

Regardless of the reason, you’re now looking for some surefire ways to keep your legs going the next time you feel this way.

There are many ways to keep yourself on track. Here are 13 things to try the next time you find yourself pushing through a run when you want to stop.

1. Walk, But Keep Your Feet Moving

Sometimes the truth is that the body is at its limit. Before deciding to “run through it” really analyze how you feel.

Are you in actual pain and risking an injury? Are you running through sickness that could be exacerbated?

If you answered “no” to these questions then your next step is to just keep your feet moving. Although it may feel like cheating, walking is completely acceptable. In many ways, walking is more helpful than pushing through with running.

While walking adds time to your run, it will allow your body a period of rest, lowering your heart rate, helping you to catch your breath, and preparing you to run strong again.

You could even run-walk an entire marathon if you wanted. Really!

Forward motion is progress, regardless of how slow. Walking isn’t stopping.

2. Slow Your Pace Down

If you’re able to continue running, aiming for a lowered pace is another fantastic option to help you keep going.

When you’re a runner who knows the buzzword “negative splits” then you might be placing extra stress on yourself.

If you’re attempting a PR (personal record) race, this stress is to be expected. However, if you’re in the middle of a training run and you want to stop, first try slowing your pace.

Keep in mind that running at a slower pace may actually lead to more fatigue. However, if adjusting your pace by 30 seconds to a minute slower per mile keeps you going this is progress.

Identify the sweet spot for your pace during this run. Then focus on improving your speed when your training has advanced and you’ve gained strength where you need it.

3. Focus on a Point Ahead

Whether running a marathon or a training run, placing a focal point ahead is a great way to continue forward. There are several ways you can use this technique.

The first option is to choose a non-moving focal point. Look for a telephone pole, a house, a street corner, a tree. Anything that is in the distance that you can see but isn’t too close is a good option.

Tell yourself that you can walk once you hit this point.

Then set a limitation on the amount of time you can walk. Every time you reach your focal point walk for 30 seconds then begin running again. Continue this cycle as often as necessary.

Despite the fact that you’re stopping to walk, you’ll likely run more of the distance of your run with a visual endpoint.

One great element of choosing a stationary focal point is that you can reassess how you feel at that point. Maybe once you reach your planned stopping point you’ll feel you can make it a little further. Then you can set a new focal point again.

Soon you’ll be running your entire route without stopping just by advancing to a new focal point.

The second option for setting your focus on a focal point ahead is to find a runner with a similar pace as you. This is especially helpful in a race scenario. You can work to keep your distance constant but try to match their pace if it’s appropriate for you.

You could even choose to run with them if they are interested and you may make a new running buddy!

4. Set a Stopping or Walking Point

If you are familiar with the route you’re running have a pre-determined point for walking.

If running in a neighborhood with street blocks run the long stretch and walk the short stretch. This is similar to having a focal point, but this technique creates more regularity in the running to walking ratio.

I like to do this in a race by using the water stations as a pre-determined walking break. I’m sure to step out of the way of runners behind me who are continuing to run, but this is how I incorporate regular breaks when I need them.

5. Set a Time Goal

Likely as a runner you have many goals surrounding time. You want to PR your next race, run a sub-2-hour half marathon, or hit negative splits.

Another great thing about time is using it to keep running when you feel like quitting. Instead of using a visual focal point, choose to run for a set time.

Try to keep yourself running by pushing to run for 3 more minutes.

If you usually run a 10-minute mile, aim to run for 5 more minutes to get to the next half-mile point.

When I was running in the extreme Nashville summer heat with my running group years ago, my pace group leader stayed back with me as I walked.

We were within a mile of the running store where our route ended. She coached me saying, “it’s only one more mile. That’s 10 minutes of running. You can run for just 10 more minutes!”

This mental lift pushed me to run and finish that last mile of our long run.

6. Focus on Your Breathing

Often when running with an effort too difficult, you’ll find that you’re out of breath. This creates a lack of oxygen in your muscles and complexity in pushing out the carbon dioxide. Everyone knows just how important breathing is and working to improve the flow of oxygen is necessary.

If you’ve had a yoga class and practiced mindful breathing it’s a very useful tool to apply during a run.

Focus on breathing in through your nose and out through your mouth. Aim for diaphragmatic breaths, otherwise known as belly breathing. If you’re finding that your breathing is still irregular, stop running and instead walk while you work on proper breaths.

When you start to run again keep a smooth breathing rhythm. A helpful way to ensure that you’re breathing with a good rhythm is breathing in for a few beats and out for a few beats.

This may look something like breathing in for 5 beats or steps, and out for 4 beats or steps.

Try to maintain this breathing throughout your run. You might find this helps you to keep running when you feel like you want to stop.

7. Run a Body Scan

If you’re knowledgeable about what good running form is, check to ensure your form is strong.

The truth is that many runners are not sure what proper running form is and if they are achieving it. Without a running coach to view your form, you may never really know if your form is right.

Still, completing a body scan during your run can improve your awareness of what may be hindering your run.

This scan is completed mentally. In addition to improving your form, it might also help to distract you from wanting to stop. Start from the bottom and progress upward.

Check-in with your feet and review your landing zone. Are you supinating too much causing stress on your shins? Are you heel striking to a high degree and risking injury?

Continue up the leg to the lower leg, thighs, hips, torso, shoulders, neck, and finally the head. Be sure that each part of your body is functioning in a helpful manner, not against your forward movement.

8. Pick a Mantra

Mantras have been shown to have a deep correlation to help strengthen the mind during tough workouts. Pick a short phrase that you can repeat to yourself that makes you feel good.

During a particularly tough race, I used the mantra “Run strong. Be brave.” This short phrase helped me to keep pushing when I felt like quitting.

Even when you have to stop running and choose to walk, continue to repeat your mantra to build confidence and mental strength.

Soon you might find that you are tougher than you thought. “Yes, you are!”

9. Use Music as a Distraction

There are many ways you can choose to distract yourself on a run. Use whatever distraction safely works best for you.

One option for distraction is listening to music. Choosing music with a BPM (beats per minute) that correlates to the tempo you want to run is a great way to get your mind on track and help your feet continue forward.

Focus on your footfalls occurring on beat with the songs. This creates a steady cadence and helps you stay at a consistent pace allowing you to run further.

Create several playlists to adjust for different tempos. Then you can switch to a slower playlist if needed to keep your feet moving. Choose the music that motivates you most.

10. Listen to an Interesting or Motivating Podcast

Another option is to listen to podcasts.

Many runners seem to enjoy mystery or crime podcasts to help keep themselves running. Having an intricate story or conversation keeps the mind busy and away from the thought of running.

There are also numerous podcasts dedicated to the sport of running. While not for everyone, listening to other runners talk can motivate and remind you that completing this run is possible.

11. Find Your Reason for Running

Running to get fit might be all the running motivation you need to get to the finish line without stopping. Some people run to lose weight. Others run to improve their mental health.

For many, overcoming the discomfort requires a bit more incentive.

Choosing a charity to run for can be incredibly inspiring. I have run several races for children fighting deadly diseases at St. Jude Children’s Research Hospital. When you’re running for more than just yourself you may find that it’s easier to keep going.

Choosing a charity for your next race and thinking about the charity on your training runs can really help build mental strength. You’re not just doing this for you now, others are counting on you!

12. Find a Reliable Running Buddy

This one might take some extra effort. But it can also have a huge payout.

Having someone who runs within your pace range is one of the best ways to keep yourself running.

If you can’t find one running buddy to depend on, check out your local running store to see if they have training groups or weekly run meetups.

When you run with other people you have a really useful distraction. Trying to match their cadence can be helpful in keeping your mind busy thinking about your next step.

Some runners like to chat while running, which can help you avoid running too quickly. Remember that many training runs are completed at a conversational pace. This makes a running buddy especially useful.

13. Reward Yourself

Reward yourself for a job well done when succeeding at running when you feel like you want to quit.

Options that can help you stay motivated include running your favorite route, enjoying a treat post-run, or gifting yourself some new running gear.

This works like a wager with yourself. As long as you are safely running and not pushing yourself to injury, it can be a perfect form of motivation.

Plan your goals for individual runs, the week, or your training cycle.

If you complete a week of runs without stopping on any of those runs, then maybe the reward is larger than if you keep running during a single run.

If you continue running through more than 50% of your training cycle runs altogether, you get an even greater reward.

Remember to keep your goals healthy and enjoyable. You shouldn’t ever punish yourself if you have to stop on a run. After all, you’re still accomplishing something just by trying!

The Wrap-Up: How to Keep Running When You Want to Stop

Different techniques work for different runners. It’s important to try a few methods if you haven’t tried anything in the past. Find something that works for you and stick with it.

The mind is powerful and can get your feet to stop before you’ve even had a chance to consider your options. Be prepared with a technique beforehand and this will improve your experience.

On your next run, you may find that it’s actually easier to keep running when you want to stop because you started the run ready to try a new approach. Good luck!