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One Missed Run Won't Ruin Your Progress: How to Bounce Back

Oh no! Have you just missed a run! When you miss a run, it can feel like a setback but, I am here to show you how you can bounce back quickly.

Start small and be patient when getting back into running after a missed run and it might be worth reassessing your goals and finding new ways to stay motivated such as joining a running group. Missing a run can be discouraging, but it is important to remember that one missed run won't ruin your progress. Put those shoes on and take the first step!

Runner who missed a run

Whether you are a beginner or an experienced runner, it is common to experience setbacks that can derail your progress. One missed run might not seem like a big deal, but it can easily lead to a longer break from running.

This is how to bounce back from missed runs and continue making progress in your running journey.

Why Missing Runs Happen

Life is unpredictable, and there are many reasons why you might miss a run. I nearly just missed a run yesterday because I left it too late in the day.

Some common reasons include:

  • Work and family commitments

  • Illness or injury

  • Fatigue or lack of energy

  • Weather conditions

  • Time constraints

  • Lack of motivation

It is important to remember that everyone misses a run here and there. It is a normal part of the process, and it is ok.

The impact of a missed run

Before we look at how to bounce back and continue your routine, let’s take a look at some potential effects of missing a run.

Setback in Progress

If you are working towards a specific goal, missing a run can feel like a setback and you may notice a decrease in your performance. This can be demotivating and make it harder to get running again.

Break in Routine

Missing a run can disrupt your running routine. You may feel like you have lost momentum or have a harder time getting back into it. This can make it more difficult to stay motivated and consistent with your running.

Risk of Injury

If you miss a run due to injury or illness, it is important to rest and recovery. Continuing to push yourself when you are not feeling up to it can lead to further injury. It is important to give yourself the time it needs to heal to not prolong the recovery time.

Mental Impact

Missing a run can have a mental impact on your motivation and confidence. You may feel like you have failed or let yourself down. It is important to remember that one missed run won't ruin your progress and to focus on the bigger picture.

How to Get Back into Running after a Missed Run

After missing a run it is normal to feel discouraged but it is important to get back on track as soon as possible. Delaying that next run will mean it will be even harder to get back on track. Here are some tips for getting back into running after a missed run.

Have you really missed you run?

Yesterday I missed my planed running session but, there was still time to fit it in later. Just because you have missed your running session doesn’t necessarily mean you have missed your run. Ask yourself, Can I still go on a short run today or can it be move to another day?

Start Small

It can be tempting to try to make up for missed runs by running longer or faster than usual. This is a mistake as this approach can lead to injury or burnout. Instead, start small and gradually increase your mileage and intensity over time.

Be Patient with Yourself

It is important to be patient with yourself when getting back into running. You may not immediately pick up where you left off. It could take a few runs to get back to your previous level of fitness, and that's ok. Focus on making progress, no matter how small.

Reassess Your Goals

If you have missed a run, it might be a good time to reassess your goals. Are they realistic and achievable? Do they need to be adjusted? Take some time to reflect on your goals and make any necessary changes.

Tips for Staying Motivated

Motivation plays an important role in sticking to your running routine, especially after a missed run. Let’s take a look on how you can stay motivated.

Find a Running Partner or Group

Running with a partner or group can be a great way to stay motivated and accountable. It can also make running more enjoyable and social. Look for local running groups or ask a friend to join you on your runs. I highly recommend this approach as I find it the most helpful for motivation.

Change Your Routine

If you are feeling bored or unmotivated with your running routine, try changing things up. This could mean running in a different location, trying a new workout, or incorporating cross-training into your routine.

Reward Yourself

Rewarding yourself for your hard work can be a great motivator. Treat yourself to a new pair of running shoes when you reach a milestone. This can help you stay motivated and focused on your goals.


It is normal to miss a run here and there so don’t prolong the occasional break. Get right back to it. The information in this blog post should help you bounce back and get you running again. So put those shoes on and take the first step!

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