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For some, the New Year brings a revived sense of excitement and motivation to running - new goals, new routines, and maybe even a new training plan (if you need one, you know where to find us). For others, the turn of the calendar may not provide any remedy for struggles like an injury, burnout, or just the frustration of feeling like you’re not progressing. If you can relate to the latter, this newsletter is for you. Coach Drew shares his advice on navigating burnout and setbacks to rekindle the joy of running once again. We hope you find this advice helpful for getting through whatever challenges you may be facing.

Searching for the Light: Finding Joy in Running Again

As runners, we often tie our identity and self-worth to our performance. It's easy to fall into this trap, especially when we have tasted success and experienced the joy of progress. But what happens when that progress halts, or when injuries keep us off the track? The journey back to joy in running, particularly when we aren't running as fast as we once were, is a path of rediscovery. Here's how to navigate those dark moments and reignite your passion for the sport.

1. Accepting the Peaks and Valleys

Running isn't a linear progression. Just like life, it has ups and downs. Injuries, setbacks, or simply not feeling the same speed or strength can be incredibly frustrating, but they are part of the process. The key is to accept these moments as part of your journey. Instead of resisting or feeling defeated, embrace them as opportunities to grow—not just as an athlete but as a person.

2. Find Joy in the Small Wins

After injury or a difficult period in your running, it's important to shift your focus from big goals (like PRs or races) to small victories. Did you have a pain-free run today? Celebrate that. Did you enjoy a run with friends or in a new, beautiful location? Embrace the simplicity of the moment. Joy can come from reconnecting with the reasons you started running in the first place—the freedom, the movement, the camaraderie.

3. Shift Your Mindset Away from Performance

When you're used to chasing PRs, it can be hard to detach your worth from your running speed. But running is so much more than numbers. Reframe your approach to running: it's about maintaining a healthy lifestyle, connecting with your community, and enjoying the peace it brings to your mind. It’s okay to slow down, to stop comparing your current self to your younger, faster self. After all, as long as you’re lacing up and getting out there, you’re still a runner.

4. Explore New Running Goals

Once you've come to terms with the fact that your fastest days may be behind you, it opens up room for new experiences. Try trail running, ultra-marathons, or even joining a local relay race. These new challenges can reignite your passion for running by focusing on the adventure and camaraderie rather than time or pace.

5. Rediscover Life Outside of Running

When running consumes your identity, it's easy to feel lost when you can’t perform at your best. Take this time to rediscover passions outside of running. Maybe it's reconnecting with family, diving into a new hobby, or volunteering. When running becomes just one part of a balanced life, you’ll find it easier to enjoy it for what it is, without the weight of expectations.

6. Listen to Your Body

One of the biggest lessons from any setback is learning to truly listen to your body. Running through pain, ignoring injury, or pushing through mental burnout only leads to prolonged downtime. It's okay to take a step back when needed. Resting doesn't mean giving up—it means you're respecting your body and preparing it to come back stronger.

7. Lean on Your Community

Whether it's your teammates, friends, or a supportive online group, your running community can provide you with the support and motivation you need to keep going. Share your struggles and listen to others' experiences—it helps to know you're not alone in this journey. Remember, we’re all in this together, and supporting each other can be the key to rekindling the joy in the sport.

Final Thoughts: Keep Pushing Forward

I’ve learned that my relationship with running, and with myself, is more complex than the times on the clock. Finding joy, especially after burnout or injury, means accepting all the parts of the journey—the setbacks, the restarts, and the wins.

Take this as a reminder: It’s not about being the fastest. It's about enjoying the run, no matter the pace.

Tips for Dealing with Burnout:
- Step away and give yourself permission to rest.
- Set new, non-time-based goals to keep things fresh.
- Connect with other runners who can relate to your experience.
- Keep perspective—there’s more to life (and to you) than running.

We hope this piece brings comfort and inspiration to those navigating the ups and downs of running. You are not alone in your journey, and we’ll be here supporting each other, every step of the way.

~ Drew

Next Up on The Hammer!

You may be familiar with “The Build” - the often monotonous and far from glamorous period at the start of any training block. There are no imminent races, you’re just getting back into training and starting to ramp up those miles. While it’s not the most exciting period, it’s necessary to gain the strength you need for a successful season of racing! If you have some apprehension toward this phase of training, you’re not alone. Watch your inbox in two weeks for a compelling narrative that may help you find some reasons to love the build.

We Empower Runners with Elite Insights and Meaningful Relationships.

Reach out today to begin your journey with Hammer & Axe ⚒️ Not sure where to start? DM us on Instagram (@hammerandaxetraining) or send us an email ([email protected]) and we’ll guide you.

New Year = New Training Plan

Each training plan is written by one of our elite coaches and tailored for specific goals and experience levels. Check out our library of plans below!

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