How to tackle long run anxiety and feel confident during training

‘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, a sport psychologist and owner and founder of Health & Injuries. ‘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.’

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The timing and duration of long run anxiety can vary from person to person. However, by noticing the signs and approaching it with some expert-backed tips, you can overcome it and feel better going into those key training runs.

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Best Garmin deals, long run anxiety can present as everything from worried thoughts to stomach aches. Signs that you could be experiencing it include:

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Disrupted sleep
Gastrointestinal issues, like suddenly hating the texture of porridge or having to visit the toilet 10 times before a run
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Tips on how to tackle long run anxiety
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What Runs You, LLC?

Any runner tackling a longer distance can experience pre-run jitters now and then – but you might be more prone to long run anxiety if you resonate with any of the following...

You have generalised anxiety

According to Ayala, ‘Research indicates that underlying anxiety traits tend to surface in performance-specific contexts like endurance training’.

You are a newbie

If you’re taking on a new distance for the first time, it makes sense that you might feel anxious about your ability to keep up with the 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.

You are an experienced runner

‘No matter how many you’ve done previously, a long run still demands respect,’ says Alysha Flynn, founder and coach of Who experiences long run anxiety Racing thoughts or difficulty concentrating Every Woman’s Marathon. Hours on your feet create opportunities for physical discomfort or negative internal dialogue, especially if you’ve done all this before and can compare your current running efforts with previous performances. ‘Every training cycle is different and nobody 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.’

You are a perfectionist

‘People who have high expectations for themselves often find themselves worrying about how their long runs will turn out, rather than understanding that the purpose of the long run is to generate fatigue and create a physiological training effect,’ says Ayala.

You have a race on the horizon

‘People who view long runs as ‘evidence’ of race readiness rather than simply part of training typically experience heightened anxiety,’ says Ayala. She adds that anxiety tends to peak for marathoners when they get to the point in training when long runs are around 16 to 20 miles long.

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When dealing with long run anxiety, the first step is to recognise 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 fuelling, hydration and a mantra. I’ve noticed that having this structure takes away some of the uncertainty and makes the whole run feel more doable.’

If you’re experiencing any of the above symptoms, 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 game. Exhale slowly and completely, taking twice as long to exhale as you do to inhale.

Practice kind self-talk

Replace negative thoughts like ‘I can’t maintain this pace’ with a positive mantra, such as ‘I’ve trained for this’ or ‘I’ll just take one mile at a time.’

Try visualisation

Mentally rehearse your long run and/or the race itself – both the good moments and the bad. To build confidence and preparedness, advises Flynn, picture yourself pushing through difficult sections and running strong through the final miles of your long run, staying relaxed and checking off each segment.

Drink a glass of warm milk

This tip is a favourite of Flynn’s for anyone whose anxiety is making them lose sleep. ‘Milk’s protein is rich in tryptophan, which is an essential amino acid that’s the precursor of serotonin and melatonin,’ she says. ‘This regulates the circadian rhythm, increases total sleep time and reduces the chance of waking up in the middle of the night.’

Reframe the situation

‘Try to view long runs as part of the training process rather than as proof of race readiness,’ suggests Ayala. Try to rest easy knowing that even if your long run doesn’t go according to plan, it’ll still be good race preparation – and in some ways, that’s even better than a perfect run. ‘Although we call these ‘dress rehearsals’ for race day, it doesn’t mean that you have to nail the perfect long run to be ready,’ says Flynn.

‘Honestly, if things are going to go sideways, it’s better that it happens in training so that you can practice navigating those curveballs before the race,’ she continues. ‘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 that 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, Ayala advises that you seek out a professional. ‘If anxiety causes significant distress or takes away joy from a sport that you love, or used to love, it’s time to find a mental health professional.’

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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, be kind to yourself – during your runs and the rest of your life, too.

‘Athletes almost never consider reducing their daily workload or life’s responsibilities when they’re 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, although they might be fun, will drain you. Your body and brain will thank you later.’