Pace Setter : April 2026

Dreading Your Long Run?

Dreading Your Long Run? Read This First by Emily Taft

Ask most runners what their weekend plans are, and chances are you’ll hear the same answer: “I have a long run.”

While some runners might say it with excitement, many others feel a wave of anxiety and nerves. They look ahead at that 16, 18, or 20-miler and wonder, “Can I actually do this?”

If that sounds familiar, you’re not alone. Feeling anxious about long runs is incredibly common, whether you’re a beginner or an experienced runner. I’m not ashamed to admit it took me about five marathons to finally shift from dreading long runs to genuinely looking forward to them. Along the way, I found a few strategies that made a huge difference.

Running should challenge us, but it should also be something we enjoy. These strategies are designed to help you approach your long runs with more calmness, control, and confidence.

Redefine The Purpose (Shift Your Mindset)

Anxiety often comes from treating every long run like a test. Instead, frame it as: - Practice, not proof

- Information, not evaluation

- Preparation, not performance

You are not trying to "prove" your fitness, you are building it. Long runs are an opportunity to practice fueling, pacing, and handling discomfort. Shifting your mindset from “I have to nail this run” to “I get to practice this run” can take a surprising amount of pressure off.

Break the Run Into Segments

Your brain handles smaller chunks much better than one big number. Instead of thinking about the full distance, break your run into 3-6 segments and focus only on the one you’re in. After each segment, take a quick water or fuel break and use it as a mental reset.

For example, you could break up an 18 mile run into 3 sets of 6 miles each. After finishing the first set, instead of thinking, “I still have 12 miles left,” you can reframe it as, “Just two more segments.”

You can also use pace changes to create structure. An 18 mile run could be a 4 mile warmup, 3 sets of 3 miles at marathon pace with 1 mile easy between each set, then a 3 mile cooldown. This can really help your brain focus on the mile you are in, instead of worrying about the distance you have remaining.

Control the Controllables

Uncertainty fuels anxiety. While you can’t control the weather, the route conditions, or how your body will feel at every moment, you can control your pace, your fueling and hydration, your

preparation, and your attitude. Shifting your focus to what’s within your control helps you feel more grounded and less overwhelmed.

Make a Plan AND a Backup Plan

It can be hard to not question: “What if something goes wrong?” The best way to reduce that stress is to go in with a clear plan, while also giving yourself flexibility.

Plan your route ahead of time, decide exactly when you’re going to run, plan your fueling and hydration, and lay out your gear the night before. Having your route and start time locked in is especially powerful. It removes decision-making in the moment, so instead of standing around debating options, you can simply get out the door and start. And oftentimes, getting started is the hardest part.

Then, create a backup plan: If you need to take walk breaks, that’s okay. If you cut the run slightly short, it still counts towards your training. If you’re not feeling great, you can adjust effort or distance as needed.

Knowing you have options reduces the pressure to execute everything perfectly. Ironically, having a backup plan often makes you less likely to need it.

Expect Tough Moments & Have a Script Ready

One of the biggest sources of anxiety around long runs is the fear of hitting a low point. The reality is that tough moments are part of long runs. Expecting them, rather than fearing them, can make a huge difference. Instead of being caught off guard, go in with a plan for how you’ll respond when things get hard. Prepare some phrases ahead of time so they are ready in your brain like “this is making me stronger”, “I can do hard things”, “this feeling is temporary, I am in control”.

Make it Fun

Long runs don’t have to feel serious all the time! Adding an element of fun can completely change how they feel. Coordinate with a friend or group, even if they only join for a few warmup or cooldown miles. Invite someone to bike alongside you for company. Choose a scenic route or somewhere new to run. Wear an outfit that makes you feel good. Plan something to look forward to after, like coffee or brunch.

These small touches shift the focus from “I have to get through this run” to “this is something I get to experience.”

Include Long Runs Outside of Race Training

Long runs can feel intimidating because we often only do them when the stakes are high, like during a training block for a goal race. Try to incorporate some “shorter” long runs even when you’re not training for any specific races. This can help take the pressure off, you don’t need to be as focused on hitting exact distances or certain paces. These long runs become an

opportunity to simply experience the rhythm of running longer and it builds familiarity and confidence. When you do return to a more structured training cycle, long runs will feel like something you’ve already done before instead of something new and intimidating.

If long runs make you nervous, that doesn’t mean you’re not ready, it just means you care. Hopefully these strategies can help you turn that anxiety into something much more manageable, and maybe even something you look forward to!

Emily Taft is a local competitive runner and coach with Golden Runs. She works with runners of all abilities to help them set realistic goals and enjoy the process with custom training plans and support along the way.