What to Do When You Feel Like Quitting Running

Every runner—no matter how experienced—hits a point where they want to stop. Not just pause. Quit entirely. It can come after a bad run, during a slump, or when progress feels invisible.

Here’s how to handle that moment and come out stronger.

1. Acknowledge it
   Don’t ignore the feeling. Everyone hits low points. It’s not weakness—it’s part of a long-term process. Name it, accept it, then decide what to do with it.

2. Reconnect with your “why”
   Why did you start running in the first place? To feel better? Clear your head? Train for something? Remind yourself of your reason—motivation fades, but purpose lasts.

3. Shift the pressure
   Running doesn’t always have to be about goals. If you’re burned out from chasing times, focus on easy runs, trails, or running without a watch. Rebuild your joy before chasing performance.

4. Lower the bar
   Not every week has to be perfect. It’s okay to have a “bare minimum” period where you just maintain the habit. A 15-minute jog counts. One run a week counts. Keep the streak alive.

5. Change the routine
   Try a new route. Run at a different time. Listen to a podcast instead of music. Small changes can break mental fatigue and bring fresh energy to your runs.

6. Talk to other runners
   Share how you feel. Chances are, others have been through it too. You’ll get perspective—and maybe even a second wind from community support.

7. Take a break (the right way)
   Sometimes stepping back is the smartest move. But do it intentionally. Take 3–7 days off, and then ease back in with short, pressure-free runs. Don’t ghost your own progress.

Quitting is loud in the moment—but progress is quiet and slow. Don’t confuse a low week with the end of your journey.

Need a plan that helps you stay consistent, even when motivation disappears? My e-book gives you a structure to rely on—plus tools to rebuild momentum.
See the e-book here