Runners: Time to be kind to yourselves

Running involves harsh self-criticism and judgement too often. Leo Spall makes the case for stepping back and seeing the bigger picture.

Happy runner: Aiming to enjoy the ride might give you the freedom to perform better Photo: Todd Diemer

Unique. The Oxford English dictionary defines this as “being the only one of its kind; unlike anything else” or “particularly remarkable, special, or unusual”.

Guess what? That’s you. And every single day. And every single run. And that’s why practising self-compassion rather than self-judgement and self-criticism makes sense.

Think about the different factors that make up a runner, a day and a run: there are too many to list. Each difference may not be huge but once you add them they really become significant.

A bad night’s sleep, stress at work, an argument with your partner, poor conditions underfoot, a lack of adequate recovery from your last workout – the number of things that can have an impact on your running is almost endless.

Comparing today’s eight-mile tempo run with last week’s makes little sense. If you are in a training block you will be subjecting your body to bouts of stress, hopefully followed by periods of recovery, in order to get stronger; building cumulative adaptations.

Thumbs up: Take the time to look around you and smile Photo: Nicki Dugan Pogue (CC0)

Week to week, things will not be exactly the same so it’s unrealistic to expect them to be. It won’t be until you step back – or taper – that you will fully see what all the work has been about.

Even then, if you are really into making comparisons, you can only sensibly do so against yourself, and you still have to take into account many variables.

If you try to compare yourself with others - whether training for a race or not - you will be on an even bigger fool’s errand. There is always someone faster, stronger, lighter, or whatever, and seeking to measure yourself against them is asking for trouble.

The key to getting the most out of your running is to stay in the moment – ask yourself ‘what’s important now?’

That could be to hit the next mile or kilometre split you’ve targeted, but it could also be to take in the scenery, have a drink, snap a great picture or remember to smile.

Cool: Being able to laugh at ourselves is a real strength

When racing, it’s more likely to be your form, your breathing and such like. You can’t do anything about the past and doubts about what is to come in running terms are unlikely to be helpful. Try to focus on the here and now.

There is a time for reflection, of course, but you need the mental space to be able to take a step back and look at your situation as dispassionately as you can, to remember the little things as well as the big.

Every time you get out running when you don’t feel like it, finish a session when you are tired, run further than before, return home happier than when you left – all of these are wins that you should celebrate.

Then there are the friends you make in running, the places you see and the stories you can tell. Many of us are far too quick to zero in on perceived failings but a bit of gratitude and appreciation goes a long way.

It’s okay to let yourself off from time to time, to deviate from the plan and to miss targets. We should be realistic and aim to get the best out of ourselves with as little need for external validation as possible. Remember that running perfection is an illusion.

Even if you’re in the middle of an intense training plan, one day of relaxed running off the clock won’t wreck it; it may even do you a great deal of good.

Run with others for the social side, take the scenic route rather than the faster one, explore new places and remember that when you’re fit and you’ve got out there, something is better than nothing.

A race should be the celebration of your training, a time to enjoy the benefits of all your hard work, rather than a pass-or-fail test that casts a shadow over the preceding period.

This can be easier said than done but where’s the harm in trying?

Looking for the positive doesn’t mean you shouldn’t work hard or strive to reach your potential. It just makes you feel better - and being a happier runner is what it’s all about.