{"id":175121,"date":"2025-08-25T19:43:21","date_gmt":"2025-08-25T19:43:21","guid":{"rendered":"https:\/\/www.europesays.com\/us\/175121\/"},"modified":"2025-08-25T19:43:21","modified_gmt":"2025-08-25T19:43:21","slug":"how-to-manage-long-run-anxiety-and-stay-confident","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/175121\/","title":{"rendered":"How to Manage Long-Run Anxiety and Stay Confident"},"content":{"rendered":"<p data-journey-content=\"true\" data-node-id=\"1\" class=\"css-i9p093 emevuu60\">Running is supposed to be a great way to de-stress and clear your mind. But chances are, if you\u2019ve ever trained for a <a href=\"https:\/\/www.runnersworld.com\/training\/a61475836\/how-to-master-marathon-member\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a61475836\/how-to-master-marathon-member\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"marathon\" data-node-id=\"1.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">marathon<\/a> or other <a href=\"https:\/\/www.runnersworld.com\/races-places\/g21781996\/worlds-toughest-races\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/races-places\/g21781996\/worlds-toughest-races\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"endurance event\" data-node-id=\"1.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">endurance event<\/a>, you\u2019ve likely felt some nerves creep in as your weekly <a href=\"https:\/\/www.runnersworld.com\/training\/a65289915\/how-far-long-run-marathon-training\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a65289915\/how-far-long-run-marathon-training\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"long-run mileage\" data-node-id=\"1.5\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">long-run mileage<\/a> creeps up.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-i9p093 emevuu60\">It isn\u2019t always just a worry you can simply shake from your mind. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"3\" class=\"css-i9p093 emevuu60\">\u201cLong-run anxiety is the stress and worry linked to <a href=\"https:\/\/www.runnersworld.com\/training\/a61855916\/slow-long-distance-running\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a61855916\/slow-long-distance-running\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"endurance training\" data-node-id=\"3.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">endurance training<\/a>, often causing doubt, apprehension, or physical symptoms before or during long training runs,\u201d explains Erin Ayala, PhD, LP, CMPC, a sport psychologist based in New Hope, Minnesota, and owner and founder of <a href=\"https:\/\/www.skadisportpsychology.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.skadisportpsychology.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Skadi Sport Psychology\" data-node-id=\"3.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">Skadi Sport Psychology<\/a>. \u201cIt\u2019s pretty common for both <a href=\"https:\/\/www.runnersworld.com\/training\/a62953139\/how-to-start-running-program\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a62953139\/how-to-start-running-program\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"new runners\" data-node-id=\"3.5\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">new runners<\/a> who are unsure if they\u2019re really up for the challenge and <a href=\"https:\/\/www.runnersworld.com\/beginner\/a63204984\/advice-for-new-runners\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/beginner\/a63204984\/advice-for-new-runners\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"seasoned runners\" data-node-id=\"3.7\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">seasoned runners<\/a> who have a benchmark from a previous race and worry whether they can meet their goals.\u201d<\/p>\n<p data-journey-content=\"true\" data-node-id=\"5\" class=\"css-i9p093 emevuu60\">When and how long-run anxiety shows up can vary from person to person. But by noticing the signs and approaching it with some expert-backed tips, overcoming it and feeling better before your training run is totally doable. <br data-node-id=\"5.1\"\/><\/p>\n<p>How does long-run anxiety manifest?<\/p>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"css-i9p093 emevuu60\">Just like <a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a60703427\/running-anxiety\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/health-injuries\/a60703427\/running-anxiety\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"general anxiety\" data-node-id=\"7.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">general anxiety<\/a>, long-run anxiety can present as everything from worried thoughts to <a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a65539976\/marathon-sensitive-stomach-solutions\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a65539976\/marathon-sensitive-stomach-solutions\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"stomach aches\" data-node-id=\"7.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">stomach aches<\/a>. Signs you could be experiencing it include:<\/p>\n<ul data-node-id=\"8\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"8.0\">Racing thoughts or difficulty concentrating<\/li>\n<li data-node-id=\"8.1\">Excessive worry or self-doubt<\/li>\n<li data-node-id=\"8.2\">Ruminating on potential failures or past failures<\/li>\n<li data-node-id=\"8.3\">Disrupted sleep <\/li>\n<li data-node-id=\"8.4\">Gastrointestinal issues (like suddenly hating the texture of oatmeal or having to hit the bathroom 10 times before a run)<\/li>\n<li data-node-id=\"8.5\">Loss of appetite<\/li>\n<li data-node-id=\"8.6\">Physical tension, especially in the shoulders, neck, and jaw<\/li>\n<li data-node-id=\"8.7\">Elevated heart rate and shakiness <\/li>\n<li data-node-id=\"8.8\">Chest tightness or shallow breathing<\/li>\n<\/ul>\n<p>Who experiences long-run anxiety?<\/p>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-i9p093 emevuu60\">Anyone <a href=\"https:\/\/www.runnersworld.com\/training\/a65266478\/beginner-tips-to-run-longer-without-fatigue\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a65266478\/beginner-tips-to-run-longer-without-fatigue\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"tackling a longer distance\" data-node-id=\"11.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">tackling a longer distance<\/a> could experience these prerun jitters now and then, but you might be more prone to it if you\u2026<\/p>\n<p>\u2026 have generalized anxiety. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"13\" class=\"css-i9p093 emevuu60\">According to Ayala, \u201cResearch indicates that underlying anxiety traits tend to surface in performance-specific contexts like endurance training.\u201d<\/p>\n<p>\u2026 are a newbie. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"15\" class=\"css-i9p093 emevuu60\">It makes sense that if you\u2019re taking on a <a href=\"https:\/\/www.runnersworld.com\/training\/a64551150\/why-runners-botch-race-pace\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a64551150\/why-runners-botch-race-pace\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"new distance\" data-node-id=\"15.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">new distance<\/a> for the first time, you might feel anxious about your ability to keep up with training. \u201cNew runners often feel nervous because they\u2019re unsure of what they can handle and worried about the challenge of running long distances,\u201d says Ayala.<\/p>\n<p>Related Story\u2026 are an experienced runner.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"18\" class=\"css-i9p093 emevuu60\">\u201cNo matter how many you\u2019ve done, <a href=\"https:\/\/www.runnersworld.com\/training\/a34789560\/long-run\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a34789560\/long-run\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"a long run\" data-node-id=\"18.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">a long run<\/a> still demands respect,\u201d says Alysha Flynn, founder and coach of <a href=\"https:\/\/whatrunsyou.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/whatrunsyou.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"What Runs You, LLC\" data-node-id=\"18.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">What Runs You, LLC<\/a>, and coach with <a href=\"https:\/\/everywomansmarathon.com\/?utm_source=google&amp;utm_medium=pr&amp;utm_campaign=masthead\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/everywomansmarathon.com\/?utm_source=google&amp;utm_medium=pr&amp;utm_campaign=masthead\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Every Woman\u2019s Marathon\" data-node-id=\"18.5\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">Every Woman\u2019s Marathon<\/a>. Hours on your feet make for a lot of opportunities for <a href=\"https:\/\/www.runnersworld.com\/training\/a64912807\/tempo-runs-to-reach-your-time-goal\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a64912807\/tempo-runs-to-reach-your-time-goal\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"physical discomfort\" data-node-id=\"18.7\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">physical discomfort<\/a> or negative internal dialogue to pop up\u2014especially if you\u2019ve done this all before and have previous run performances to compare yourself with. \u201cEvery training cycle is different, no one is an exception to this reality,\u201d she says. \u201cYou\u2019re showing up with a different body, a different life season, and sometimes different <a href=\"https:\/\/www.runnersworld.com\/training\/a60570231\/workouts-to-find-race-pace\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a60570231\/workouts-to-find-race-pace\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"race goals\" data-node-id=\"18.9\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">race goals<\/a>. The unknown is what makes running exciting, but it\u2019s also what can stir up our nerves.\u201d  <\/p>\n<p>\u2026 are a perfectionist. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"20\" class=\"css-i9p093 emevuu60\">\u201cPeople with high expectations for themselves often find themselves worrying more about how their long runs will turn out, rather than understanding that <a href=\"https:\/\/www.runnersworld.com\/training\/a64341046\/quality-runs\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a64341046\/quality-runs\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"the purpose of the long run\" data-node-id=\"20.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">the purpose of the long run<\/a> is to generate <a href=\"https:\/\/www.runnersworld.com\/training\/a44358208\/what-is-muscle-fatigue-vs-mental-fatigue\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a44358208\/what-is-muscle-fatigue-vs-mental-fatigue\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"fatigue\" data-node-id=\"20.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">fatigue<\/a> and create a physiological training effect,\u201d says Ayala.<\/p>\n<p>\u2026 have a race coming up soon. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"22\" class=\"css-i9p093 emevuu60\">\u201cPeople who view long runs as \u2018evidence\u2019 of <a href=\"https:\/\/www.runnersworld.com\/training\/a64566930\/how-many-long-runs-do-you-need\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a64566930\/how-many-long-runs-do-you-need\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"race readiness\" data-node-id=\"22.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">race readiness<\/a> rather than simply part of training typically experience heightened anxiety,\u201d says Ayala, who notes anxiety tends to peak for marathoners when they get to the point in training when long runs are around 16 to 20 miles.<\/p>\n<p>Related StoryTips to Tackle Long-Run Anxiety<\/p>\n<p data-journey-content=\"true\" data-node-id=\"25\" class=\"css-i9p093 emevuu60\">The first step to dealing with long-run anxiety is to recognize it. \u201cExperienced runners can usually name it faster and have a few tools to manage it,\u201d says Flynn. \u201cFor newer athletes, I often use my long-run strategy sheet, which breaks the run into mental and physical \u2018chapters,\u2019 with space to outline <a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a20853982\/the-proper-way-to-fuel-before-a-long-run\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a20853982\/the-proper-way-to-fuel-before-a-long-run\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"fueling\" data-node-id=\"25.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">fueling<\/a>, <a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a65133524\/running-hydration-guide\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a65133524\/running-hydration-guide\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"hydration\" data-node-id=\"25.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">hydration<\/a>, and a <a href=\"https:\/\/www.runnersworld.com\/training\/a34272732\/6-mental-strategies-to-help-you-stay-focused-during-long-runs\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a34272732\/6-mental-strategies-to-help-you-stay-focused-during-long-runs\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"mantra\" data-node-id=\"25.5\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">mantra<\/a>. I\u2019ve noticed having this structure takes away some of the uncertainty and makes the whole run feel more doable.\u201d<\/p>\n<p data-journey-content=\"true\" data-node-id=\"26\" class=\"css-i9p093 emevuu60\">If you\u2019re experiencing any of the symptoms above, try these tips from Ayala and Flynn to help give yourself a similar structure and cope with any anxious feelings:<\/p>\n<p>Breathe easy. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"28\" class=\"css-i9p093 emevuu60\">Try the <a href=\"https:\/\/www.runnersworld.com\/training\/a28413381\/rhythmic-breathing\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a28413381\/rhythmic-breathing\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"2:1 breathing\" data-node-id=\"28.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">2:1 breathing<\/a> game. Exhale slowly and completely, taking twice as long to exhale as you do on the inhale.<\/p>\n<p>Practice kind self-talk. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"30\" class=\"css-i9p093 emevuu60\">Replace thoughts like \u201cI can\u2019t keep this pace\u201d with a <a href=\"https:\/\/www.runnersworld.com\/training\/a44052854\/how-to-beat-mental-fatigue\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a44052854\/how-to-beat-mental-fatigue\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"positive mantra\" data-node-id=\"30.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">positive mantra<\/a>, like \u201cI\u2019ve trained for this\u201d or \u201cjust 1 mile at a time.\u201d<\/p>\n<p>Related StoryTry visualization.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"33\" class=\"css-i9p093 emevuu60\">Mentally <a href=\"https:\/\/www.runnersworld.com\/training\/a65657154\/practice-race-training-benefits\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a65657154\/practice-race-training-benefits\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"rehearse\" data-node-id=\"33.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">rehearse<\/a> your long run and\/or the race itself\u2014both the good moments and the bad. Picture yourself pushing through difficult sections, to <a href=\"https:\/\/www.runnersworld.com\/training\/a36729025\/how-to-build-confidence-as-a-runner\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a36729025\/how-to-build-confidence-as-a-runner\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"build confidence\" data-node-id=\"33.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">build confidence<\/a> and preparedness, and running strong through the final miles of your long run, staying relaxed, and checking off each segment, advises Flynn.<\/p>\n<p>Sip a warm glass of milk. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"35\" class=\"css-i9p093 emevuu60\">This tip is a favorite of Flynn\u2019s for anyone whose anxiety is making them <a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a64255909\/sleep-deprivation-performance-tip-study\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/health-injuries\/a64255909\/sleep-deprivation-performance-tip-study\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"lose z\u2019s\" data-node-id=\"35.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">lose z\u2019s<\/a>. \u201cMilk\u2019s protein is rich in <a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a34712503\/foods-for-better-sleep\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a34712503\/foods-for-better-sleep\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"tryptophan\" data-node-id=\"35.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">tryptophan<\/a>, an essential amino acid that is the precursor of serotonin and melatonin\u2014which regulates the circadian rhythm, increases total sleep time, and reduces wake ups in the middle of the night,\u201d she says.<\/p>\n<p>Reframe the situation. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"37\" class=\"css-i9p093 emevuu60\">\u201cTry to view long runs as part of the training process rather than proof of race readiness,\u201d suggests Ayala. And try to rest easy knowing that even if your <a href=\"https:\/\/www.runnersworld.com\/training\/a65013568\/long-run-training-mistakes\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a65013568\/long-run-training-mistakes\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"long run doesn\u2019t go according to plan\" data-node-id=\"37.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">long run doesn\u2019t go according to plan<\/a>, it\u2019ll still be good race prep\u2014in some ways, even better than a perfect run. \u201cWe call these \u2018dress rehearsals\u2019 for race day, but that doesn\u2019t mean you have to nail the perfect long run to be ready,\u201d says Flynn. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"38\" class=\"css-i9p093 emevuu60\">\u201cHonestly, if <a href=\"https:\/\/www.runnersworld.com\/training\/a30734109\/how-to-get-over-a-bad-run\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a30734109\/how-to-get-over-a-bad-run\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"things are going to go sideways\" data-node-id=\"38.1\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">things are going to go sideways<\/a>, better it happens in training so you can practice navigating those curveballs before the race. You can gain a lot of confidence from <a href=\"https:\/\/www.runnersworld.com\/training\/a38760191\/mental-strength-tough-runs\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a38760191\/mental-strength-tough-runs\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"getting through the tough ones\" data-node-id=\"38.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">getting through the tough ones<\/a>, contrary to what you might think. If everything went perfectly all the time, how would you know you can handle the unexpected when it really counts?\u201d<\/p>\n<p>Related StoriesTalk to a therapist. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"41\" class=\"css-i9p093 emevuu60\">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), seek out a pro, advises Ayala: \u201cIf anxiety causes significant distress or takes away joy from a sport you love, or used to love, it\u2019s time to find a mental health professional.\u201d <\/p>\n<p>The Bottom Line<\/p>\n<p data-journey-content=\"true\" data-node-id=\"43\" class=\"css-i9p093 emevuu60\">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, take it easy on yourself\u2014during your runs and the rest of your life, too. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"44\" class=\"css-i9p093 emevuu60\">\u201cAthletes almost never consider reducing their daily workload or life\u2019s responsibilities when in peak training volume, but they really need to,\u201d says Ayala. \u201cWe can\u2019t expect to function like a reasonable human being if our training time and commitments increase during <a href=\"https:\/\/www.runnersworld.com\/training\/a65403324\/peak-week-marathon-training-tips\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a65403324\/peak-week-marathon-training-tips\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"peak weeks\" data-node-id=\"44.3\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">peak weeks<\/a> while nothing else shifts. Go easy on yourself during those heavy <a href=\"https:\/\/www.runnersworld.com\/training\/a62940742\/running-volume\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.runnersworld.com\/training\/a62940742\/running-volume\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"volume\" data-node-id=\"44.5\" class=\"body-link css-b8iqzl emevuu60\" rel=\"nofollow noopener\">volume<\/a> weeks and don\u2019t take on epic or exciting new work projects that may be fun but will drain you. Your body and brain will thank you later.\u201d  <\/p>\n<p><img src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/08\/bee1a3c8-f4ad-4faa-8ca1-0bb2ea2b4189_1554917732.jpg\" alt=\"Headshot of Laurel Leicht\" title=\"Headshot of Laurel Leicht\" width=\"100%\" height=\"100%\" decoding=\"async\" loading=\"lazy\" class=\"css-o0wq4v ev8dhu53\"\/><\/p>\n<p>Laurel Leicht is a writer and editor in Brooklyn. She&#8217;s covered health, fitness, and travel for outlets including Well+Good, Glamour, and O, The Oprah Magazine.<\/p>\n","protected":false},"excerpt":{"rendered":"Running is supposed to be a great way to de-stress and clear your mind. But chances are, if&hellip;\n","protected":false},"author":3,"featured_media":175122,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[210,517,6228,67,132,68],"class_list":{"0":"post-175121","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-health","9":"tag-mental-health","10":"tag-service","11":"tag-united-states","12":"tag-unitedstates","13":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115091119769360467","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/175121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=175121"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/175121\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/175122"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=175121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=175121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=175121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}