Running Burnout Rebound: Tips for Rediscovering Joy in Your Run
If a wall of running burnout has ever hit you, I’m here to let you know you’re not alone. This is something I’ve experienced a handful of times.
With 12 marathons and 16 half-marathons behind me, I can honestly say I’ve had to get myself through the burnout several times. Multiple times within a single training cycle, in fact.
The good news is that you can learn the signs of burnout, how to prevent it, and how to deal with it once it’s arrived. So follow along to learn how to shake off those burnout blues.
What is Running Burnout
Running burnout is like any other type of burnout. It’s when you’re in a state of physical and mental exhaustion brought on by running.
It can occur for many reasons but is most commonly recognized in runners who train at a high level for a prolonged period without proper recovery. This leads to stress, which can then trigger a decline in running performance, motivation, or enjoyment of running.
Top Contributing Factors of Running Burnout
The following ten factors could be the culprit for why you’re currently experiencing running burnout. I’ve included a few ideas of how you can bounce back depending on the factors affecting you.
Overtraining
Overtraining happens if you train excessively and don’t take the proper time to rest. This can lead to fatigue, excessive soreness, and an increased risk of injuries.
While some runners purposely overtrain, missing quality rest means the body can’t recover, making you feel burnt out.
⭐️ What to do: Prioritize rest and active recovery.
Rather than sticking to your training plan, reduce the intensity and mileage, revamp your sleep plan, and eat well to nurture your body. When you start to feel like yourself again, slowly add running back in with a gradual increase in mileage and intensity.
Repetitive Training
Doing the same activity daily, week after week, can easily lead to burnout.
The same routine or running routes can and often lead to mental fatigue. The lack of variety leads to boredom, which, in turn, decreases motivation.
⭐️ What to do: If repetition leads you to running burnout, diversify your routine. Try new routes, change your workout types, and always include cross-training activities.
Consider reevaluating and setting new goals to have something to aim for. Join a local running group or incorporate intervals in your training. Various workout options will help you battle the mental fatigue of monotony.
Improper Nutrition
Physical exercise is only part of the healthy lifestyle equation.
Proper nutrition is essential for helping maintain the body’s energy levels. Missing out on vital minerals and vitamins will create fatigue and weaken the body’s ability to recover post-run.
⭐️ What to do: Prioritize your nutrition plan. Aim to eat a well-balanced diet full of essential nutrients. This will help improve your energy levels and speed up your recovery.
A body full of energy is less likely to experience burnout.
Improper Hydration
Dehydration is a major contributor to low energy levels. It can also lead to poor running performance and slower recovery.
If you’re not getting enough to drink daily, your running burnout might be from dehydration.
⭐️ What to do: Consistently drink water to maintain your energy levels. By ensuring proper hydration, your body will function better, leading to more energy, better running performance, and speedy post-run recovery.
Be aware that you must also include electrolytes for the ultimate hydration plan.
Lack of Rest
If you’re not getting quality sleep or taking proper rest days, you’re putting a lot of stress on your body. This leads to burnout as your body lacks the time to recover.
You’ll feel exhausted and notice you’re not running as strongly as you once were.
⭐️ What to do: Make quality sleep a non-negotiable part of your daily routine.
Adequate rest is essential for recovery when you’re in a training cycle. Rest will help you prevent fatigue (mental and physical) and help you avoid injuries.
As a runner, you’ll be more consistent, noticing you feel strong for your scheduled workouts.
Not Cross-Training
Whether you’re a short-distance runner or a marathoner, you need to be cross-training.
A person who only opts to run will often experience overuse injuries. On top of that risk, many runners will experience burnout because their bodies aren’t balanced.
Muscle groups outside those used for running require exercise to keep your body balanced and strong.
⭐️ What to do: Cross-training helps strengthen muscle groups outside those used while running. This workout reduces your risk of overuse injuries and helps you build a more balanced body for running.
If you feel burnt out and haven’t been incorporating cross-training, it’s the perfect opportunity to diversify your workouts while improving your running performance.
Unrealistic Goals
This is a big pathway to burnout for many runners.
If you’ve signed up to run a half marathon without proper time for training, you’re risking more than just the money you spent on registration. Goals centered around pace, distance, or even how often you’ll run can be helpful, but not if they’re unrealistic.
⭐️ What to do: Set goals you need to reach to achieve but are also realistic. Your running goals should align with your training so you have the ability to attain them.
As your training cycle continues, revisit your goals and consider adjusting any that are beginning to cause you physical or mental stress. While some pressure is expected, don’t riddle your training with negative emotions to achieve a goal.
Mental Stress
Mental stress can come from any angle, not just from your running. This could be from work or social pressure that interferes with daily life.
While running can be a great tool to manage stress, sometimes too many external stressors can make you more susceptible to running burnout.
⭐️ What to do: Consider your sources of stress (work, social, other) and work to manage those stressors. You may include yoga or meditation, seeing a therapist, or confronting the person causing stress.
Running can help relieve stress, but if you’re experiencing a heavy load, manage it before it leads to running burnout.
Lack of Social Support
Being a long-distance runner can be lonely if you don’t have any running buddies or a good support system. You may start feeling isolated and lonely, easily decreasing your motivation.
⭐️ What to do: Finding a quality support system as a runner is helpful for preventing burnout.
Gaining some running buddies, running with a local run group, or looking to join virtual running communities can help you relate to others. You’ll feel less lonely and gain motivation when you have other runners to talk to.
Having running buddies for long runs can also help pass the time and lift your spirit!
Pushing Through
If your body has been showing signs of fatigue and continues to push through it, you will likely feel burnt out.
Excessive fatigue, soreness, and decreased running performance are signs that your body needs rest. Always listen to your body throughout your running journey.
⭐️ What to do: If your body sends signs of fatigue, honor it with proper rest.
Being overly sore from pushing through your runs will decrease running performance. Continue to push through, and you’ll be burnt out.
Always listen to your body. Add additional rest days if needed and lower your training intensity. Your body will reward you for paying attention.
FAQ
Running burnout is when a runner feels mentally and physically exhausted from overtraining, the lack of variety, or external stressors. This running burnout often leads to a decline in running performance and motivation.
Running burnout can feel different to different runners. Feelings of extreme fatigue often accompany it, as well as decreased motivation and a lack of enjoyment of running. Runners may experience mental fatigue in addition to physical fatigue.
Final Thoughts: Running Burnout
Understanding and properly addressing running burnout is important to getting back on your feet. Knowing enough to adjust your training, diversify your running routes, get adequate rest, and build your support system can turn everything around.
If you’re like me, you turned to running for the positive feelings and experiences it brings you. Experiencing burnout from it can be detrimental to the enjoyment of the sport. Prioritize what your body needs, forget the mileage, and focus on returning to those happy feelings.
