{"id":13821,"date":"2023-12-02T10:40:21","date_gmt":"2023-12-02T10:40:21","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=13821"},"modified":"2024-03-04T16:43:56","modified_gmt":"2024-03-04T16:43:56","slug":"mental-resilience-when-running","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/mental-resilience-when-running\/","title":{"rendered":"Mental resilience when running: 10 practical tips"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Embarking on a running journey is not just about your physical capabilities &ndash; it&rsquo;s a mental challenge as well. <\/p>\n\n\n\n<p>When I started training for my first half marathon, I quickly found that mental resilience when running and was a crucial aspect of my training. <\/p>\n\n\n\n<p>It&rsquo;s true when you first start running, you convince yourself that you&rsquo;re not capable of going the whole distance.<\/p>\n\n\n\n<p>But with the right mindset, you can conquer any distance!<\/p>\n\n\n\n<p>In fact, various <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0241284\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown that distance runners have significantly and meaningfully higher mental toughness than athletes from other sports. <\/p>\n\n\n\n<p>So, if you&rsquo;re reading this and you&rsquo;re at the start of your own running journey, this guide will provide you with some practical tips to help you cultivate mental resilience.<\/p>\n\n\n\n<p>The road ahead might seem challenging, but mental resilience will push you forward!<\/p>\n\n\n\n<p>We&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>Understanding mental resilience<\/li>\n\n\n\n<li>How to build mental resilience when running: 10 practical tips<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-533x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13824\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"mental resilience when running\" class=\"wp-image-13824 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Understanding mental resilience<\/strong><\/h2>\n\n\n\n<p>Before delving into any practical tips, let&rsquo;s grasp the essence of mental resilience. <\/p>\n\n\n\n<p>Simply put, it&rsquo;s the ability to bounce back from challenges, setbacks and hurdles. <\/p>\n\n\n\n<p>As a beginner runner, you&rsquo;ll encounter moments when your body urges you to stop and your inner voice questions your capabilities. <\/p>\n\n\n\n<p>Mental resilience is what will help you override these obstacles and reach new milestones.<\/p>\n\n\n\n<p>Building mental resilience as a beginner female runner is an ongoing process that is closely related with your physical training. <\/p>\n\n\n\n<p>By setting realistic goals, embracing challenges, cultivating positive habits and surrounding yourself with a supportive community, you&rsquo;ll develop the mental toughness needed to conquer any distance. <\/p>\n\n\n\n<p>Remember, the journey is as important as the destination!<\/p>\n\n\n\n<p>Every step you take is a testament to your growing strength and resilience. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-build-mental-strength-when-running\/\" data-type=\"post\" data-id=\"1432\">Mental strength when running: What running has taught me about inner strength<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13826\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13826 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/easy-run\/\" data-type=\"post\" data-id=\"13872\">The magic of the easy run: Why they are crucial for stronger and happier running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to build mental resilience when running<\/strong>: <strong>10 practical tips<\/strong><\/h2>\n\n\n\n<p>Over the last 15 years as a runner and running coach, I&rsquo;ve found what works and what doesn&rsquo;t work when it comes to building mental resilience.<\/p>\n\n\n\n<p>If I knew these tips at the start of my running journey, then I would&rsquo;ve saved myself a lot of setbacks and heartbreak.<\/p>\n\n\n\n<p>But in a way I wouldn&rsquo;t change the last 15 years because running is all about self-discovery and finding out what you&rsquo;re capable of (and not capable of). <\/p>\n\n\n\n<p>Here are my top 10 practical tips for building mental resilience when running:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#1<\/strong> <strong>Set realistic goals<\/strong><\/h2>\n\n\n\n<p>One of the foundations of mental resilience is <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\" data-type=\"post\" data-id=\"1194\">setting achievable goals<\/a>. <\/p>\n\n\n\n<p>While it&rsquo;s exhilarating to dream big, starting small is the key to long term success. <\/p>\n\n\n\n<p>Break down your running journey into realistic milestones, both in terms of distance and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">pace<\/a>. <\/p>\n\n\n\n<p>So, if you&rsquo;re a beginner runner, your first running milestone will likely be a 5k. <\/p>\n\n\n\n<p>Understand what is realistic in terms of you achieving this goal &ndash; and be specific!<\/p>\n\n\n\n<p>For example, instead of saying:<\/p>\n\n\n\n<ul>\n<li>I want to run a 5k.<\/li>\n<\/ul>\n\n\n\n<p>Instead say:<\/p>\n\n\n\n<ul>\n<li>I want to run a 5k in less than 35 minutes in 10 weeks by [DATE\/MONTH].<\/li>\n<\/ul>\n\n\n\n<p>Once you have set your goal, celebrate each achievement, no matter how minor, to boost your confidence and reinforce your mental toughness.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/nutrition-and-running-performance\/\" data-type=\"post\" data-id=\"13811\">Fuelling your run: A female runner&rsquo;s guide to nutrition and running performance<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#2 Embrace the learning curve<\/strong><\/h2>\n\n\n\n<p>Every beginner faces a learning curve when they start running. <\/p>\n\n\n\n<p>Understand that the initial struggles are part of the process, not indicators of failure. <\/p>\n\n\n\n<p>I remember when I first starting running, I thought I wasn&rsquo;t good enough because I couldn&rsquo;t run more than 100 metres without getting out of breath.<\/p>\n\n\n\n<p>Now I look back on that time, I realise I was being way too hard on myself. <\/p>\n\n\n\n<p>It&rsquo;s important you embrace the challenges, learn from them and remember that setbacks are opportunities for growth. <\/p>\n\n\n\n<p>By adopting a positive perspective, you&rsquo;ll develop the mental resilience needed to persist through the tough times.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/mental-tips-for-long-runs\/\" data-type=\"post\" data-id=\"5283\">6 mental tips for long runs<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#3 Develop a positive mantra<\/strong><\/h2>\n\n\n\n<p>The power of positive affirmations should not be underestimated. <\/p>\n\n\n\n<p>Many professional athletes swear by positive affirmations. <\/p>\n\n\n\n<p>Create a mantra that resonates with you and empowers you during runs. <\/p>\n\n\n\n<p>It could be as simple as &ldquo;I am strong&rdquo; or &ldquo;I can do this.&rdquo; <\/p>\n\n\n\n<p>Repeat your mantra when the going gets tough and let it serve as a reminder of your inner strength. <\/p>\n\n\n\n<p>Over time, this positive self-talk will become a powerful tool in your mental resilience arsenal.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/self-confidence-and-athletic-performance\/\" data-type=\"post\" data-id=\"4434\">Self-confidence and athletic performance: The one tip that professional athletes swear by<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#4 Practice mindfulness<\/strong><\/h2>\n\n\n\n<p>Running is not just a physical activity &ndash; it&rsquo;s an opportunity to connect with your mind and body. <\/p>\n\n\n\n<p>Practice <a href=\"https:\/\/www.runwithcaroline.com\/how-to-practice-mindful-running\/\" data-type=\"post\" data-id=\"656\">mindful running<\/a> by focusing on your breath, the rhythm of your steps and the sensation of movement. <\/p>\n\n\n\n<p>You might even want try <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\" data-type=\"post\" data-id=\"5230\">running without a watch<\/a> to really unplug on your run. <\/p>\n\n\n\n<p>This not only enhances your overall running experience but also helps build mental resilience by training your mind to stay present and positive.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/runner-self-confidence\/\" data-type=\"post\" data-id=\"1452\">How to believe in yourself: Running and self confidence<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-683x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13828\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-683x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13828 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#5 Cultivate a support system<\/strong><\/h2>\n\n\n\n<p>Surround yourself with a supportive community of fellow runners. <\/p>\n\n\n\n<p>Join local <a href=\"https:\/\/www.runwithcaroline.com\/running-clubs\/\" data-type=\"post\" data-id=\"12005\">running clubs<\/a> or online communities where you can share your experiences, ask for advice and draw inspiration from others. <\/p>\n\n\n\n<p>Having a support system can significantly impact your mental resilience.<\/p>\n\n\n\n<p>You&rsquo;ll find encouragement and <a href=\"https:\/\/www.runwithcaroline.com\/funny-and-motivational-race-day-sign-ideas\/\" data-type=\"post\" data-id=\"5695\">motivation<\/a> during both the highs and lows of your running journey.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-clubs\/\" data-type=\"post\" data-id=\"12005\">10 running clubs changing the world one step at a time<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#6 Visualise success<\/strong><\/h2>\n\n\n\n<p>Visualisation is a powerful technique to enhance mental resilience &ndash; many professional athletes swear by it!<\/p>\n\n\n\n<p>Before each run, take a moment to visualise yourself successfully completing the route. <\/p>\n\n\n\n<p>Picture the finish line, feel the sense of accomplishment and visualise the positive emotions associated with achieving your goals. <\/p>\n\n\n\n<p>This mental rehearsal prepares your mind for success, making it more resilient when faced with challenges.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-community\/\" data-type=\"post\" data-id=\"13753\">The power of a running community: How to find your tribe<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#7 Embrace the process<\/strong><\/h2>\n\n\n\n<p>Running is not just about reaching the destination &ndash; it&rsquo;s about enjoying the journey. <\/p>\n\n\n\n<p>Embrace the process of improvement and don&rsquo;t be too fixated on immediate results. <\/p>\n\n\n\n<p>Acknowledge the small victories, whether it&rsquo;s running an extra minute or maintaining a consistent pace. <\/p>\n\n\n\n<p>By appreciating the progress you make, you&rsquo;ll develop a resilient mindset that thrives on continuous improvement.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-running-without-a-watch\/\" data-type=\"post\" data-id=\"5230\">Running by feel: 5 life-changing benefits of running without a watch<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#8 Learn to manage discomfort<\/strong><\/h2>\n\n\n\n<p>Running involves a degree of discomfort, especially as you push your boundaries. <\/p>\n\n\n\n<p>Instead of viewing discomfort as a roadblock, see it as a sign of growth. <\/p>\n\n\n\n<p>Learn to differentiate between pain that signals potential injury and the discomfort that comes with pushing your limits. <\/p>\n\n\n\n<p>Managing discomfort is a skill that, when mastered, contributes significantly to mental resilience.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">How to start running again after an injury: 5 tips for success<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-683x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13827\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-683x1024.webp\" alt=\"mental resilience when running\" class=\"wp-image-13827 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/mental-resilience-when-running-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#9 Reflect on your achievements<\/strong><\/h2>\n\n\n\n<p>Many runners are too focused on what&rsquo;s next on their running journey, when in fact it&rsquo;s a great confidence boost when you acknowledge and reflect on how far you&rsquo;ve come. <\/p>\n\n\n\n<p>Keep a running journal to document your achievements, no matter how small!<\/p>\n\n\n\n<p>This retrospective reinforces the mental resilience you&rsquo;ve built over time. <\/p>\n\n\n\n<p>Celebrate your progress and use it as a source of inspiration for future challenges.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-through-the-decades\/\" data-type=\"post\" data-id=\"13715\">Running through the decades: What to expect in your 20s, 30s and 40s as a female runner<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#10 Be kind to yourself<\/strong><\/h2>\n\n\n\n<p>Finally, remember to be kind to yourself. <\/p>\n\n\n\n<p>As a beginner runner, you&rsquo;re navigating uncharted territory and it&rsquo;s okay to encounter difficulties. <\/p>\n\n\n\n<p>Treat yourself with the same compassion you would offer a friend facing a challenge. <\/p>\n\n\n\n<p>Self-compassion is a cornerstone of mental resilience!<\/p>\n\n\n\n<p>By fostering a positive attitude, it will carry you through the inevitable ups and downs of your running journey.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/mental-health-benefits-of-running\/\" data-type=\"post\" data-id=\"5205\">Run happy: 6 mental health benefits of running<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Embarking on a running journey is not just about your physical capabilities &ndash; it&rsquo;s a mental challenge as well. When I started training for my first half marathon, I quickly found that mental resilience when running and was a crucial aspect of my training. It&rsquo;s true when you first start running, you convince yourself that &hellip;<\/p>\n","protected":false},"author":1,"featured_media":14050,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[39,53,16],"tags":[12,106,90],"mv":{"thumbnail_id":14050,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/63-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13821"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=13821"}],"version-history":[{"count":15,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13821\/revisions"}],"predecessor-version":[{"id":13916,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13821\/revisions\/13916"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/14050"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=13821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=13821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=13821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}