Some days, running feels like climbing a mountain you didn’t sign up for. Your legs are heavy, your lungs burn, and your brain whispers, “This is too hard – why does running feel harder than it should be??”

If this happens more often than not, it’s frustrating – and it can make you question your ability or motivation. But here’s the truth: running isn’t supposed to feel easy all the time, but it also shouldn’t feel impossible.

When running feels harder than it should, it’s often a combination of mindset, habits, and expectations – all things you can change.

4 reasons why running feels harder than it should

1. Mental fatigue

Sometimes your body is fine, but your brain is overworked. Stress, long workdays, or constant thinking can make each step feel heavier than it actually is.

2. Misaligned pacing or goals

If your pace or distance is too aggressive for your current fitness, or if your goals don’t match your readiness, running will feel like a struggle.

3. Overthinking

Runners often catastrophise mid-run: “I can’t do this. I’ll never get faster. I’m failing.” Your head becomes the real barrier.

4. Lack of purpose

Running without clarity – whether it’s improving fitness, stress relief, or joy – can make it feel pointless, which the brain interprets as “hard.”

Here’s 5 mindset tools to use when running feels hard

1. Listen, then adjust

Check in with your body and mind. Maybe it’s a recovery day, maybe you need to slow your pace, or shorten your run. Running smart beats running stubborn.

2. Break the run into micro-steps

Instead of thinking about the whole distance, focus on segments:

• Next lamp post
• Next 5 minutes
• Next hill
• Next interval

Small wins give your brain momentum.

3. Reframe your thoughts

• “Running is hard” → “I’m challenging myself in new ways and growing each step”
• “I can’t be a runner” → “I’m capable of this, just one step at a time”
• “Why is it so much easier for other runners?” → “They are an example that I too can achieve my running goals, keep focusing on the run I’m in”

4. Align with your running identity

Instead of obsessing over speed or distance, remind yourself: “I am a consistent runner. I show up. I move. I finish.” Identity-based thinking reduces perceived effort.

5. Use supportive rituals

• Pre-run mantra: “I show up and do my best.”
• Focus on your breath, not pace
• Celebrate each segment, not just the finish
• Track the wins that have nothing to do with numbers (pace, distance, splits, etc)

My final running mindset thoughts

Running feeling harder than it should isn’t a failure – it’s a sign to check your mindset, habits, and goals. By breaking runs into micro-steps, adjusting expectations, and leaning into identity-driven motivation, you can reclaim confidence and enjoyment in your running.

Here are 2 resources that can help:
1 – Grab this runner identity recording to help you show up as the runner you are today
2 – Check out The Runner Identity Project aka TRIP