As runners we all experience runs or races that don’t go well from time to time. It’s part of the process. In the moment they can feel very defeating and we may question how we will move forward. Was it just a fluke or was there a reason it didn’t go well? Let’s talk about how to recover, mentally and physically, after a bad run.
How to recover after a bad run
After a bad run you may be feeling pretty upset. Take some time to just relax or continue on with your day. When you are feeling a little better you can try to use some of these tips. You want to recover physically and mentally, and also try to understand why it happened.
Think about what went wrong
You probably won’t know for sure, but it can help to try to identify any mistakes so they can be avoided in the future. Some things to consider are:
- training leading up to that run (were you overtrained/undertrained?)
- rest (did you sleep ok the night before?)
- fuel (did you do anything different? have enough to eat the night before and/or that morning?)
- recovery (have you kept up with your foam rolling/stretching/etc.?)
- route or course (was it a particularly harder route than where you usually run?)
- temperature and weather (was is really hot/humid/cold/windy?)
If you keep a training journal it’s important to look back on the past few weeks of training to try to see patterns. Also, make notes about the bad run so you can remember what you learned about it later on.
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Vent and Get Feedback after a Bad Run
It can feel good to complain about a bad run! Especially to someone who gets it. Talk to a training partner, running coach, a running friend, or even just post something on Instagram! There are plenty of runners who will be able to relate to experiencing a tough run.
You can also seek feedback from other runners. If you think fueling was the problem, see if anyone has suggestions for what you could try next time. You might also realize that you weren’t the only one who struggled that day. (Misery loves company!)
Start focusing on physical recovery
In order to prepare for your next run, you will want to recover well from your last run or workout. This starts as soon as you get back from your run by refueling properly.
- rehydrate (using electrolytes if needed)
- eat a recovery meal with carbs and protein
- pay attention to what your body is asking for when it comes to food and hydration (are you craving, salt, carbs, etc.)
Then take some time to relax and move on from your bad run. There’s no need to dwell on it. However, later in the day try to do the following:
- stretch or foam roll (I like using my massage gun if I’m tired and don’t feel like getting on the floor with a foam roller)
- take an Epsom salt bath
- do some light yoga
- wear compression socks
Most importantly, do something that you enjoy. Have a glass (or 3) of wine, go out with friends, lay on the couch and watch a movie… Don’t beat yourself over a bad run! They are a part of the process.
Take a rest day, or two, or three if you need to. Sometimes a bad run can be an early sign of burnout so it’s better to catch it early and take a break rather than trying to push through.
A bad run can teach us a lot of if we pay attention. Use it as a learning experience and a way to adjust your training in the future.
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How do you recover from a bad run?
Have you learned any lessons after experiencing a bad run?
We all have bad runs and after licking my wounds, I focus on the next run! Fortunately, we always have good runs too, and those are the ones that keep me coming back for more.
Yep, exactly. You just have to move on to the next one!
I wear compression socks but I don’t really tell a difference when I do wear them. Sometimes I think it’s all in my head. I like using my stick but I would love to get one of those R8. They are so pricey.
I had a discount code awhile ago for the R8 roller so I took advantage of that! I definitely feel like it gets into my quads and hamstrings better than a foam roller.
Yep, I think bad runs happen to all of us. As long as we reassess, make any needed adjustments to our rest/training, etc and move on, it’s all good.
Exactly. It’s all a part of the process!
Bad runs (and races) are part of the game. It took me awhile to accept that fact. While I don’t enjoy them, I treat them as a stepping stone…I actually kind of relish it when they happen because I can get them “out of the way” and move on.
I do hope that I got my bad run out of the way for awhile!
It’s really hard not to dwell on a bad run…especially if you’ve been having a great week of running! Sometimes we runners just have bad days and I’ve learned not to put too much stake in it. The next run will be better!
They can be really frustrating when running has been going well otherwise! Luckily they don’t happen very often.
My last two runs have been tough, but then the last 3 runs were all into wind. I was quite frustrated after my run Saturday as I was cursing the wind. I know this is normal spring weather, but it doesn’t stop me from being angry.
The wind can be really frustrating! Hopefully it settles down for you soon.
That’s one of the great things about Strava, you know immediately if everyone thought the weather was “too hot”, “so sweaty”, “too freaking cold”, etc. Easy to figure out problems that way! Even though it’s tough sometimes, I try to focus on the point that all of the runs won’t be good, and they do make the great ones even better. A beer seems to help too 🙂
Its so nice to know you’re not alone when you have a tough run! And yes to beer.
I adjust my expectations when sleep is off or the weather suddenly changes. I had a bad run after donating blood and being able to pinpoint the reason helped me in dealing with it. I usually focus on moving forward – the run is done, so there’s nothing I can do but move onward and upward!
It definitely helps to know there is a reason why a hard is particularly hard!
An Epsom salt bath & a glad of wine always help after a bad run for sure! 🙂
Definitely! Its always good to relax after a tough run.
Great tips! I think some of my bad runs were from overtraining and not sleeping enough, but sometimes, I couldn’t figure out a cause! But taking a few days off usually helped.
Sometimes there is an obvious reason, other times there’s not!
While bad runs suck, they do happen. I think the best thing that I have found is to acknowledge that it’s a bad run so I can move on from it instead of letting the feeling linger.
Yes, being able to move on is so important!
Bad runs happen to all of us. I have come to realize more how important recovery is and also the impact of hormones on certain days.
That’s a really good point about the hormones!
I am not always able to pin down why I had a bad run, so it’s hard to make adjustments and I chalk it up to just having a “bad day” (which could definitely just be the reason)…. but I like that you suggest to do some “searching” if there were any obvious reasons so that you can prevent it in the future. (For me it can be bad hydration and fueling the day before).
I think especially if they happen regularly its important to figure out the cause. There are definitely some bad runs that are totally random, but often times there is a cause- although we may or may not be able to do anything about it!
Great advice! It’s important to try to figure out why, but it also helps to realize that bad runs happen to everyone and it’s the bad ones that make the good runs feel great.
Yes, thats so true! Its helpful to try to prevent them from happening again but also a totally normal part of the process.
Well, for what it’s worth, I haven’t had a bad run in quite some time. But that’s because I haven’t really been running. Haha! Bad runs are bummers, for sure. But they’re fairly rare for me so I count my blessings. 🙂
That’s great and I hope you don’t have any bad runs for a long time!
A great post, Lisa! Yes, I’ve definitely had my share of bad runs. It’s especially painful if that bad run happens in a race.
No matter how many years I’ve been running, they still happen.
But as you say, we can learn a lot from bad runs. In that sense, they’re very valuable!
So true! And yes, bad runs during a race are the worst.
sometimes there is no explaining a bad run. For me the summer humidity kicks my butt. Nutrition and sleep also play a huge role.Bad runs happen to all of us and they are good mental training
Exactly. And it can be helpful to know the factors that affect you the most!
I don’t track my runs. That really helps me forget.
But wine or ice cream after really helps.
Bad training runs sometimes mean a great race. I’m being optimistic because summer training is hard.
Sometimes I feel like its good to get a bad run out of the way during my training cycle because then hopefully my race won’t go bad! But you never know. And yes, wine and ice cream helps!
It always helps me to get the next run on the schedule. Not necessarily a redemption, but just to clear the bad juju.
True! It feels good to move on.
I think we’ve all had bad runs/bad races. I think it’s important to acknowledge the defeat and get it out of your system. Sometimes trying to pinpoint what went wrong doesn’t deliver a straightforward answer, and that’s okay too! Great tips, Lisa!
So true! We need to be ok with just letting it go and moving on.
When I search for the source of my bad runs it’s usually that I’m too tired or dehydrated. Or sometimes it’s just too hot. I’ve been doing this long enough so I know that the next run will probably be better.
Yep, those are usually some common reasons for a bad run!