Training Through the Ups and Downs of Running

Running is one of the most rewarding journeys you can embark on—but it’s rarely a straight line. Just like life, training comes with high points, low moments, unexpected setbacks, and meaningful breakthroughs.

One day, you feel like you’re flying—your long run goes off without a hitch, your playlist is fire, and your socks match (yes, that does count as a win). Then, seemingly out of nowhere, the next week hits hard. Maybe you catch a cold, miss a long run for a family event, or slog through miles under the heavy weight of summer heat.

These ups and downs are not failures. They’re normal. And more importantly, they’re manageable.

Let’s talk through some standard rough patches and how to navigate them with grace, strategy, and support.

Missed a Key Long Run? Don’t Panic.

Long runs are a cornerstone of any race training plan—especially for distances like the half or full marathon. They build not just your endurance, but your mental toughness too. So missing one (or a few) can feel like everything is falling apart.

But here’s the truth: missing a key long run doesn’t define your training cycle.

Life happens. Whether it's illness, travel, burnout, or something out of your control, missing a 16- or 18-miler doesn’t mean your race is doomed. What matters most is how you respond.

Instead of trying to cram in miles or make up for missed distance (a fast track to injury), reach out to your coach. We’ll work with you to modify your plan and refocus on the next milestone ahead. Sometimes that means reducing the long run distance in the following week to protect your body. Other times, it means creating a new “Plan B” that gets you back on track gradually without sacrificing your health or long-term goals.

The goal isn’t perfection—it’s consistency over time.

Struggling to Hit Your Pace? Let’s Take a Closer Look.

Pacing is one of the trickiest parts of distance running, especially when you're deep in the training cycle or dealing with summer heat. If you’ve been having trouble maintaining your goal pace—or hitting splits that used to feel comfortable—it’s time to pause and evaluate.

Is it the Weather?

Summer running brings heat, humidity, and slower paces across the board. Your body is working harder to cool itself, and that means your perceived effort is higher even if your pace is slower. It’s not a setback—it’s a natural adjustment. Your fitness is still improving; your body is just adapting to the environment.

Is it Inconsistency?

Are you only showing up for 1–2 group runs a week? That might not be enough for your body to fully adapt. Long runs, easy miles, cross-training, and recovery days all play a role in helping you build the durability and strength needed to hold your pace later in the cycle. If you're cutting corners, even unintentionally, it will show up in how your pace feels.

Is it Discomfort or Pain?

If you’re dealing with nagging discomfort or something that just doesn’t feel right, don’t ignore it. Talk to your coach, see an Athletico physical therapist, or check in with your doctor. The sooner you address it, the more likely you are to resolve it without a significant disruption to your training.

Remember: pace is a reflection of the whole system—not just your speed.

Running Through Summer Heat

Let’s face it—Chicago summers can be brutal. Between high humidity, ozone alerts, and unrelenting sun, summer training is more about survival than speed. That’s okay.

Give yourself permission to adjust.

• Slow down. Heat affects your heart rate, effort level, and hydration needs. Slower paces are smart, not weak.
  
  
• Shift your expectations. Maybe the long run becomes a medium run. Or maybe you shorten a speed workout.
  
  
• Focus on effort, not numbers. Use perceived exertion or heart rate instead of chasing your usual pace.
  
  
• Hydrate like it’s your job. Start before your run, hydrate during, and recover well afterward.
  
  

Remember, fitness gained in the heat pays off when temperatures cool. Fall race day will feel like a reward for all the sweaty, gritty work you put in during the summer.

Mental Health, Motivation & Perspective

ometimes, what looks like a physical setback is actually mental fatigue. It’s hard to stay dialed in over 12 to 20 weeks of training. Burnout is real, especially if you’re juggling work, family, or big life changes.

If you’re losing motivation or questioning your goals, talk to your coach. Often, a small shift—changing your route, running with a friend, adjusting your schedule—can reignite your momentum. You’re not weak for needing help; you’re wise for asking for it.

And remember: a “bad” run doesn’t mean you’re a bad runner. It means you’re a human, doing something hard. The fact that you keep showing up—even on the tough days—speaks volumes.

What Really Matters

We get it—there’s something magical about a 20-mile run. It feels like a rite of passage. But no single run defines your race.

What matters more than any one workout is the collective effort—the daily decision to lace up, to listen to your body, to adapt when needed, and to keep moving forward.

So whether you’re on top of the world this week or in a bit of a slump, know this: you’re not alone. The ups and downs are part of the process. Your job is to keep showing up. Our job is to help guide you through.

We’re in this together—every mile of the way.