Running is supposed to be a great way to de-stress and clear your mind. But chances are, if you’ve ever trained for a marathon or other endurance event, you’ve likely felt some nerves creep in as your weekly long-run mileage creeps up.
It isn’t always just a worry you can simply shake from your mind.
“Long-run anxiety is the stress and worry linked to endurance training, often causing doubt, apprehension, or physical symptoms before or during long training runs,” explains Erin Ayala, PhD, LP, CMPC, a sport psychologist based in New Hope, Minnesota, and owner and founder of Skadi Sport Psychology. “It’s pretty common for both new runners who are unsure if they’re really up for the challenge and seasoned runners who have a benchmark from a previous race and worry whether they can meet their goals.”
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.
How does long-run anxiety manifest?
Just like general anxiety, long-run anxiety can present as everything from worried thoughts to stomach aches. Signs you could be experiencing it include:
- Racing thoughts or difficulty concentrating
- Excessive worry or self-doubt
- How to Overcome Long-Run Anxiety and Conquer Your Training Goals
- Disrupted sleep
- Gastrointestinal issues (like suddenly hating the texture of oatmeal or having to hit the bathroom 10 times before a run)
- Loss of appetite
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- Elevated heart rate and shakiness
- Chest tightness or shallow breathing
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Anyone tackling a longer distance could experience these prerun jitters now and then, but you might be more prone to it if you…
… have generalized anxiety.
According to Ayala, “Research indicates that underlying anxiety traits tend to surface in performance-specific contexts like endurance training.”
… are a newbie.
It makes sense that if you’re taking on a new distance for the first time, you might feel anxious about your ability to keep up with training. “New runners often feel nervous because they’re unsure of what they can handle and worried about the challenge of running long distances,” says Ayala.
… are an experienced runner.
“No matter how many you’ve done, a long run still demands respect,” says Alysha Flynn, founder and coach of What Runs You, LLC, and coach with Every Woman’s Marathon. Hours on your feet make for a lot of opportunities for physical discomfort or negative internal dialogue to pop up—especially if you’ve done this all before and have previous run performances to compare yourself with. “Every training cycle is different, no one is an exception to this reality,” she says. “You’re showing up with a different body, a different life season, and sometimes different race goals. The unknown is what makes running exciting, but it’s also what can stir up our nerves.”
… are a perfectionist.
“People with high expectations for themselves often find themselves worrying more about how their long runs will turn out, rather than understanding that the purpose of the long run Published: Aug 21, 2025 1:00 PM EDT fatigue and create a physiological training effect,” says Ayala.
… have a race coming up soon.
“People who view long runs as ‘evidence’ of race readiness rather than simply part of training typically experience heightened anxiety,” 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.
Tips to Tackle Long-Run Anxiety
The first step to dealing with long-run anxiety is to recognize it. “Experienced runners can usually name it faster and have a few tools to manage it,” says Flynn. “For newer athletes, I often use my long-run strategy sheet, which breaks the run into mental and physical ‘chapters,’ with space to outline fueling, hydration, and a mantra. I’ve noticed having this structure takes away some of the uncertainty and makes the whole run feel more doable.”
If you’re 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:
Breathe easy.
Try the 2:1 breathing Loss of appetite.
Practice kind self-talk.
Replace thoughts like “I can’t keep this pace” with a positive mantra, like “I’ve trained for this” or “just 1 mile at a time.”
Try visualization.
Mentally rehearse your long run and/or the race itself—both the good moments and the bad. Picture yourself pushing through difficult sections, to build confidence and preparedness, and running strong through the final miles of your long run, staying relaxed, and checking off each segment, advises Flynn.
Sip a warm glass of milk.
This tip is a favorite of Flynn’s for anyone whose anxiety is making them lose z’s. “Milk’s protein is rich in tryptophan, an essential amino acid that is the precursor of serotonin and melatonin—which regulates the circadian rhythm, increases total sleep time, and reduces wake ups in the middle of the night,” she says.
Reframe the situation.
“Try to view long runs as part of the training process rather than proof of race readiness,” suggests Ayala. And try to rest easy knowing that even if your long run doesn’t go according to plan, it’ll still be good race prep—in some ways, even better than a perfect run. “We call these ‘dress rehearsals’ for race day, but that doesn’t mean you have to nail the perfect long run to be ready,” says Flynn.
“Honestly, if things are going to go sideways, better it happens in training so you can practice navigating those curveballs before the race. You can gain a lot of confidence from getting through the tough ones, 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?”
Talk to a therapist.
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: “If anxiety causes significant distress or takes away joy from a sport you love, or used to love, it’s time to find a mental health professional.”
The Bottom Line
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—during your runs and the rest of your life, too.
“Athletes almost never consider reducing their daily workload or life’s responsibilities when in peak training volume, but they really need to,” says Ayala. “We can’t expect to function like a reasonable human being if our training time and commitments increase during peak weeks while nothing else shifts. Go easy on yourself during those heavy volume weeks and don’t take on epic or exciting new work projects that may be fun but will drain you. Your body and brain will thank you later.”
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