Dealing with Discomfort: How to Overcome Challenges While Running

Every runner, from beginners to seasoned athletes, has experienced discomfort at some point. Whether it’s pushing through fatigue, dealing with minor aches, or simply battling the mental challenges that come with long-distance running, discomfort is a part of the sport. But the key to success is not in avoiding discomfort—it's in learning how to manage and overcome it.

Here’s how to deal with discomfort during your runs and push through to reach your goals:

1. Embrace the Mental Challenge

Running isn’t just about physical endurance—it's also a mental game. Sometimes, your body may be capable, but it’s your mind that wants to quit. It’s important to build mental resilience, so when discomfort arises, you’re prepared to push through it. One way to do this is to break down your run into smaller, more manageable chunks. Focus on reaching the next mile or the next landmark, rather than thinking about the entire distance ahead. Remember, running is often more about willpower than muscles.

2. Stay Consistent with Training

Consistent training is key to improving your fitness and reducing discomfort during runs. As your body adapts to running regularly, it becomes stronger and better equipped to handle the physical demands. Incorporating a well-balanced mix of easy runs, long-distance sessions, and interval training can prepare you for all kinds of discomfort you might face on race day.

If you’re looking for tailored guidance to build a strong, structured training plan, New Levels Coaching , RunThrough’s coaching partner, can help. Their team of experienced runners creates customised plans that focus on building your endurance gradually while reducing the risk of injury. They share RunThrough’s ethos of “by runners, for runners,” and provide the tools you need to overcome both physical and mental barriers.

3. Listen to Your Body

Discomfort is normal, but pain isn’t. It’s important to distinguish between the two. Discomfort—such as fatigue, muscle soreness, or breathlessness—is part of the challenge of running. However, sharp pain or anything that feels like an injury should not be ignored. Pay attention to your body’s signals and don’t be afraid to take a break or adjust your training if something feels off. Sometimes, allowing yourself time to recover is the best way to prevent more serious discomfort later on.

4. Focus on Your Breathing

Breathing is crucial when managing discomfort. Many runners experience side stitches or breathlessness when they push themselves too hard. Try to maintain a steady breathing pattern—inhale for two steps, exhale for two steps—to help regulate your oxygen intake and calm your mind. Controlled breathing can ease the strain on your body and reduce the sensation of discomfort.

5. Fuel and Hydrate Properly

Discomfort often stems from improper nutrition or hydration. Make sure you’re fueling your body correctly before and after your runs. Stay hydrated throughout your training, and experiment with energy gels, snacks, or sports drinks to see what works best for you. Our personal favourite at RunThrough has to be Nuun's handy hydration tablets, they're easy to just drop into a bottle of water and you've got an effective and delicious electrolyte drink to keep you going. If you fuel and hydrate properly, you’re less likely to experience fatigue, cramps, or lightheadedness that can arise during longer runs.

6. Stretch and Recover

Recovery is just as important as training when it comes to dealing with discomfort. Incorporating regular stretching, foam rolling, and post-run recovery routines can help reduce muscle soreness and prevent injuries. Additionally, consider adding strength training to your routine, as building strong muscles can help reduce the risk of discomfort during runs.

7. Build Confidence Through Coaching

Sometimes, discomfort comes from uncertainty or lack of confidence in your running abilities. That’s where coaching, or running with a friend can make a big difference. New Levels Coaching offers support and personalised plans that not only improve your physical capabilities but also boost your confidence as a runner. With expert advice and encouragement, you’ll feel more equipped to tackle discomfort and keep moving forward, no matter what challenges arise.

Final Thoughts

Discomfort is a natural part of running, but it doesn’t have to hold you back. By developing mental resilience, following a smart training plan, and listening to your body, you can learn to deal with discomfort and emerge stronger from every run. And if you need an extra boost, don’t hesitate to reach out to New Levels Coaching for expert guidance on how to achieve your running goals.

Remember, every time you push through discomfort, you're becoming a better, more resilient runner. Keep going—your best runs are still ahead!

Happy running!