How to keep running when you really want to stop
We’ve all been there. That moment in a run when everything in you is screaming to stop. Your legs feel heavy, your breathing is rough, and your mind starts making excuses — I’m too tired, this is pointless…
But here’s the thing: that moment is where the real magic happens. That’s when you have a choice. Do you give in, or do you push through?
Here’s what helps me keep going when I want to stop.
1. Shorten your focus
Instead of thinking about how much farther you have to go, just focus on the next step. Then the next. Make it small and manageable. Just get to that next lamppost. Next tree. Just run for 30 more seconds.
2. Change the story
Your brain will try to convince you that stopping is a great idea. Challenge that thought. Just tell yourself: I can and I will. I am strong. I can do hard things. Because you can.
3. Slow down, don’t stop
Walking can be tempting, but sometimes all you need is to ease off the pace. Run slower, focus on your breathing, and give your body a chance to recover while still moving forward.
4. Focus on one small thing
Shift your attention to a part of your form. Check your arm drive. Are your shoulders relaxed? Focusing on one small aspect will distract your mind and actually make you a better runner.
5. Remember why you started
Why did you start this run? Why do you want to keep running? It doesn’t have to be deep — maybe you just want to feel strong, clear your head, or prove to yourself that you can. Whatever it is, hold onto that.
7. Celebrate small victories
Every time you keep going when you want to stop, you’re getting stronger. Even if it’s just for one more minute, that’s progress.
I won’t pretend it’s always easy, but I promise — when you push through that moment of doubt, you come out the other side stronger. And the best part? The more you do it, the easier it gets.
So next time you want to stop, try one of these tricks and see what happens. You might just surprise yourself.
What helps you keep running when you want to quit? Let me know in the comments.
