Have you ever set out to have an amazing training cycle, where you are full of motivation, only to find yourself skipping sessions, slowing down, or quitting after a few weeks? You’re not lazy or unmotivated or broken – chances are, your brain is self-sabotaging your running experience.

Self-sabotaging your running efforts is surprisingly common, even for experienced runners. It’s when your thoughts and behaviours secretly work against your running goals, keeping you stuck in a cycle of frustration and inconsistency.

The good news? Once you understand why it happens, you can stop it in its tracks and finally enjoy running without mental blocks.

Why self-sabotaging your running happens

1. Fear of failure

Sometimes we sabotage our own efforts because deep down, we’re scared of failing. Missing a goal, running slower than expected, or not finishing a workout can feel like proof we’re “not good enough”.

2. Perfectionism

You might only run if conditions are “perfect” – the right weather, the right energy, the right mindset. Waiting for perfection often becomes a way to avoid showing up at all.

3. Old mental habits

Your brain stores running memories like a muscle memory system. If past experiences involved pushing too hard, failing, or negative self-talk, your brain may unconsciously trigger avoidance behaviours to “protect” you from the discomfort.

4. Misaligned goals

Sometimes self-sabotage is a signal your goals don’t align with your identity or what you truly enjoy. If you’re forcing yourself to run like someone else, your mind resists.
Side note: if you haven’t updated your runner identity in a while, check out this free resource.

How to stop self-sabotaging your running

1. Notice the pattern

Start by tracking when you avoid runs or quit early. Ask yourself:

• What was I thinking before I stopped?
• What excuses did I use?
• What did my body feel like?

Awareness is the first step – your mind can’t change what it doesn’t notice.

2. Shift from perfection to progress

Instead of aiming for a perfect run, aim to show up and do your best today.

• Focus on small wins (completing a session, enjoying movement, sticking to a plan)
• Celebrate consistency, not pace or distance

3. Reframe “failure”

Failing doesn’t mean you’re bad at running – it’s feedback. Each missed run or slow session teaches you something about your body, mind, and habits.

4. Anchor your goals in identity

Rather than saying, “I want to run a 5k in under 25 minutes,” try:

• “I am a runner who shows up consistently”
• “I am a runner who moves with confidence”
• “I am a runner who runs by feel”

Identity-based goals make your mind less likely to self-sabotage.

5. Use a mindset strategy during runs

When negative thoughts creep in:

• Pause and notice the thought (don’t fight it)
• Ask: “Is this true, or is this my fear talking?”
• Replace it with a simple, supportive mantra (eg “I am capable. I am consistent.”)

Final thoughts

Self-sabotaging your running isn’t about laziness – it’s your brain protecting you from perceived risk or discomfort. By noticing the pattern, shifting your goals to identity-based thinking, and practicing supportive self-talk, you can break the cycle and start running with confidence again.

If you want more guidance on rewiring your running mindset, consider joining my Runner Identity Project (TRIP), where I help runners of all levels overcome mental blocks, self-doubt, and negative self-talk so they can finally enjoy running again.