This is going to sound crazy; I think you should look at your bad runs as pretty great. Here me out, I’m not saying love your bad runs, I’m just saying that there is no such thing as a bad run. Just like every workout you do. They are all good. You work to embrace them, because bad runs are excellent teachers. Re-read that sentence again.
For all the bad runs that simply appear like a life sucking demon; they are also a valuable part of training.
Bad Runs Do Require A Little More Attention
You have to ask yourself how was it bad?
• Are you trying to cram too much into your day?
• Do you need an extra recovery day?
• Are you skipping hip, glute, calf, core, mobility and stretching?
Don’t try to overrule your body. Just listen and pay attention.
Maybe you need more calories?
Did you hydrate well leading up to your run?

Bad Runs Give Us New Strength
Taking the time to work on an aspect of training that doesn’t appear on a plan: toughness. Now I’m not saying ignoring the pain; it’s about reminding ourselves of all the runs that started off rough to then suddenly found the groove and flow, and then never wanting to stop.
A great run makes you feel on top of the world, but a bad run shows you that you are capable of more than you know.
Don’t Give In To Those Negative Thoughts – F$#K Em!
Here are some words you can replace with those shitty negative thoughts:
“I’ve done hard things before and survived, I can do this, too.”
“This, too, shall pass.”
“Remember the hard runs, when you kept going.”
“Bad runs remind us to be grateful.”- Grateful you had the energy to show up, and the friends/Coach (moi) or our group that pushed you.

Get Over It!
Remember that you get to run and that run has just taken you one step closer to your goals.
Love the run you’ve got.

Coach Steph
References: Run To The Finish, Amanda Brooks, Pg. 33-36. Hachette Books, New York.