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How to Stick to Your Running Routine When It Feels Like the World’s On Fire

Amber Kraus

Let’s be real for a second: sometimes life feels like it’s too much. Wildfires are ravaging the West Coast, the political landscape feels uncertain, the economy is a rollercoaster, and winter’s icy grip has half the country buried under snow. It’s enough to make anyone want to curl up under the covers and hide until spring. And while it’s totally valid to feel overwhelmed, this is also when our running routines can be our lifelines—especially for those of us who run for our mental health.


Running may not fix the world’s problems, but it can help us find a moment of peace, a sense of control, and a breath of fresh air (at least metaphorically, if not literally). So how do you keep showing up for yourself when it feels like everything is falling apart? Let’s talk about it.


1. Put It in Your Calendar

Life gets busy, and when the chaos piles up, it’s easy to let running slip off the to-do list. One way to combat this? Treat your runs like appointments. Whether it’s a 10-minute jog at an easy pace or a long run to build endurance, block off that time in your calendar and protect it like you would a meeting or a doctor’s appointment.


If you’re training for a half marathon, marathon, or just building up your weekly mileage, a structured training plan that incorporates regular runs alongside strategically placed rest days can be a game-changer. Experienced runners often find that a solid plan keeps them motivated and consistent, even during tough times. Remember, your running journey doesn’t have to look perfect—it just has to work for you.


2. Find an Accountability Buddy

Sometimes, the hardest part is lacing up your running shoes and heading out the door. That’s where a buddy can make all the difference. Pick a friend, a family member, or someone from a local running group to check in with regularly to help you both stay motivated. You can also join a virtual race, participate in an online challenge, or engage with fellow runners on social media. Sharing your journey and cheering others on can create a sense of camaraderie, even from afar.


a local Still I Run group

Here are some spaces where you can find Still I Run community members:


For those following a running program, sharing your training progress with an accountability partner can make sticking to your training plan more enjoyable. Even if you’re not running together in person, exchanging updates on your weekly mileage or tackling speed play workouts can help you stay consistent. And don’t underestimate the power of encouragement when you’re pushing through a slower pace day or a challenging run.


3. Incorporate Fun Into Your Running Routine

Running doesn’t have to feel like a chore. Mix things up to keep it exciting! Try listening to an audiobook, your favorite playlist, or a podcast that makes you laugh. Run intervals or add some speed play—also known as fartleks—as a fun way to keep your runs dynamic and engaging.

If you’re following a training program, consider varying your workouts to include elements like cross-training or strength training. These activities not only improve blood flow but also support your overall fitness and reduce the risk of injury. Balance is key—and a bit of variety can make your running journey even more rewarding.


4. Listen to Your Body and Mind

Here’s the thing: some days, it’s okay not to run. If you’re exhausted, feeling unwell, or simply need a break, honor that. Running for mental health is about building yourself up, not tearing yourself down.


On days when running feels too daunting, consider a slower, conversational pace or even a warm-up walk to get moving. Taking a day off for recovery or focusing on strength training instead can still support your goals. Showing kindness to yourself is just as important as sticking to your routine—and it’s all part of the process.


5. Lean Into the Mental Health Benefits

When the world feels heavy, running can be a powerful release. Studies have shown that physical activity has incredible mental health benefits, including boosting mood, reducing anxiety, and helping manage stress. The simple act of lacing up your shoes and heading out can create a sense of control and purpose when things feel chaotic.


Additionally, running can improve blood flow to your brain, enhancing cognitive function and promoting feelings of calm. If you’re someone who thrives on structure, following a training plan can also bring a sense of stability and achievement during uncertain times.


On tough days, remind yourself why you started running in the first place. Is it for mental clarity? The runner's high? The sense of accomplishment? Keep your “why” close to your heart and let it guide you forward. Even a short, easy pace run can provide a significant mental boost, helping you reset and refocus when everything feels overwhelming.


6. Dress for Success


two runners dressed in rain gear

Winter can be brutal, but the right gear makes all the difference. Invest in warm layers, moisture-wicking fabrics, and reflective clothing if you’re running in the dark. If icy roads are a concern, look into traction devices for your shoes, like Yaktrax.

Comfort and safety are essential, especially when you’re following a specific training plan or aiming to increase your weekly mileage. Having the right equipment can make your runs more enjoyable and help you stick to your goals, no matter the weather.


7. Set Small, Achievable Goals

When the world feels out of control, focusing on small wins can help you feel grounded. Instead of aiming for a marathon, try setting mini-goals, like runing for 15 minutes, try a new route, or beat your step count from yesterday. Celebrate each accomplishment, no matter how small.

For those working through a structured running program, breaking your training plan into bite-sized milestones can make it feel more manageable. Whether it’s finishing your warm up without stopping or hitting a new personal best on your weekly mileage, every step forward counts.


8. Create a Routine That Works for You

Your running routine doesn’t have to look like anyone else’s. If mornings feel impossible, run in the evening. If long runs are too daunting, stick to shorter ones. The key is consistency—whatever that looks like for you. It’s also worth experimenting to find what’s most enjoyable and sustainable for you. Some people thrive on structured training plans with set weekly mileage goals, while others prefer to keep things flexible.


9. Remember: It’s Okay to Not Be Okay


A person wearing a Running for Mental Health Sweatshirt

Let’s face it—these are tough times. If you’re struggling, know that you’re not alone. Many of us feel overwhelmed, anxious, or even hopeless when life feels out of control. It’s important to remember that asking for help is a sign of strength, not weakness.


Reach out to friends or family members to talk about what you’re going through. Sometimes, a simple conversation can provide comfort and clarity. If you feel like you need more support, consider connecting with a mental health professional. Therapy or counseling can be incredibly beneficial, providing tools and strategies to help you navigate difficult emotions.


There are also numerous resources available to help:

  • National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) or text 988 for 24/7 support.

  • NAMI (National Alliance on Mental Illness): Call the NAMI Helpline at 1-800-950-NAMI (1-800-950-6264) or text “helpline” to 62640. You can also visit nami.org for resources and support groups.

  • Mental Health America: Visit mhanational.org for self-help tools and information.

  • You can also check out our expanded list of mental health resources here.


Running can be a powerful tool for managing stress and improving mental health, but it’s not the only one. Practices like mindfulness, journaling, or simply taking a break from social media can also help. Be kind to yourself and prioritize what feels nurturing and restorative. Taking care of yourself holistically—mind, body, and soul—is what truly matters.


A Final Thought


A group of runners posing in Still I Run gear

When the world feels overwhelming, running can be a way to reclaim a bit of calm amid the chaos. It’s not about perfection or hitting every goal—it’s about showing up for yourself in whatever way you can. So lace up your running shoes, take a deep breath, and remember: every step forward is a step toward healing, even if the world feels like it’s on fire.

By Amber Kraus

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