Stop Overthinking as a Runner

We dive into an issue that many runners face—overthinking. Whether you're hesitating to start running, debating on signing up for a race, or just getting stuck in your thoughts, these 10 strategies can help simplify your running journey and bring more ease to your routine. Drawing from insights from friends, top running advice, and mental strategies, these tips are perfect for runners of all levels.

Key Takeaways:

1. Use the 5-Second RuleInspired by Mel Robbins, the 5-Second Rule (counting down 5, 4, 3, 2, 1… and go!) helps you overcome hesitation and self-doubt to get out the door.
2. Focus on One Enjoyable ThingShift your focus to one positive aspect of the run—whether it’s the fresh air, your favorite song, or a little sunshine.
3. Set a Clear IntentionInstead of overthinking, set a simple intention for the run, like gaining energy or relaxing. This helps curb the tendency to spiral into unnecessary thoughts.
4. Give Yourself Permission to Be a BeginnerEmbrace the beginner’s mindset—don’t worry about others or comparing yourself. Remember, every runner starts somewhere!
5. Stay CuriousTreat each run as an opportunity to explore, stay engaged, and prevent nervous overthinking by noticing new things along the route.
6. Play the Noticing GameFocus on specific colors or sounds during your run (e.g., looking for yellow leaves or listening for birds). This simple mindfulness exercise makes your run feel more meditative and less cluttered by thoughts.
7. Establish a Pre-Run RoutineA familiar song or quick routine signals to your brain that it’s time to run, reducing overthinking and helping you stay consistent.
8. Treat It as a Trial, Not a CommitmentSign up for a running club or race as a trial to avoid pressure. Viewing it this way makes it easier to enjoy and reduces stress.
9. Adopt a Learning MindsetApproach each run with curiosity—“I’m learning!”—to lessen performance anxiety and keep a positive, open attitude.
10. Set a Timer for Decision-MakingIf you’re caught in analysis paralysis, set a timer for five minutes to make a decision and move forward.

Episode Sponsor:

This episode is sponsored by Garden Cup! Enjoy healthy, ready-to-eat salads delivered to your door. Use this LINK for 20% off your first order. Perfect for quick meals, on-the-go lunches, and healthy snacks.

Additional Resources:

• Holiday Gift Ideas for Runners: Check out the show notes for our holiday gift list for runners.
• https://runningwithgrit.com/gifts-for-runners/

Join us and try these tips to kick overthinking to the curb and keep your running simple and enjoyable. Don’t let overthinking hold you back—run, walk, or crawl, but just keep moving!