Here Are the Mental and Physical Tricks I've Used For Years to Gut Out My 10-Mile Runs

Repeat after me: taking breaks does not mean you're weak, lazy, or not a good runner. I used to think this, and friends, I was wrong. If you need the break, take the break. Stretch out. Catch your breath. Walk for a minute. Keep it short and sweet, because long breaks can cause your muscles to tighten up and get cold, but don't force yourself to keep going if you know taking a breather will help you out.

I don't drink a lot of water during my runs; I've found it can make me cramp up, lose my rhythm, or get that uncomfortable "sloshy" sensation in my stomach. But a couple of hot, exhausting runs this past summer were enough to make me change my habits. Stopping for water on tough runs gave me a quick break, some hydration, and a refresher to help me gut out those last few miles. It helps to plan a running route through a park or area with a couple of drinking fountains; you can also carry a small bottle for sipping when you need it. And if you plan to stop for water during a race, it's best to rehydrate during your training runs to help your body acclimate to the habit. (You and your stomach will thank us on race day.)

If I'm anticipating a long run to be especially difficult (if it's hot or I've added a couple more miles), I make sure that every song on my running playlist can get me up my steepest hill or through the longest miles. No filler tracks allowed. I'm no Marie Kondo expert, but I think the process is similar to the whole "sparking joy" thing: if it's a song I know I'll want to skip on the run, it's out. Also, listening to snippets from my playlist never fails to get me pumped up for a run. (If your playlist needs a revamp, here are a bunch of new songs we recommend.)

On good runs, I'll set my body to autopilot and daydream so intensely that I'm almost surprised to arrive home at the end. On bad runs, it's not so easy. When I can't slip into that relaxing, meditative head space, I try to just distract myself. I'll look at the scenery or watch people around me, think about something I'm looking forward to (a vacation, a meal, a show), focus on my breathing instead of how stiff my legs are. You could also listen to a podcast or an audiobook. A lot of what makes a run "bad" or "good" has to do with your mental state, and focusing on something other than stiffness or exhaustion really helps.

You're doing so good. You're almost there. Breathe. Relax. You know what you're doing. One of my favorites, when I'm getting stressed about my pace during a half-marathon, is run your race. Keeping your thoughts optimistic when you start to struggle is so crucial. I'll think something positive, or sometimes even say it out loud, then shake out my shoulders or my hands to relax myself and help me shake off the fatigue, the stiffness, and any negativity.

Even the most carefully curated running playlist can start to sound like white noise after a while, but I've found that tuning back in and refocusing on a favorite song can break me out of a tough spot in my run. When no one's around, sometimes I'll even lip sync the words, bob my head around, or bounce my arms to the beat. (Do this at your own risk. Sometimes I've rounded a corner mid-fist pump and come face-to-face with a startled walker.) I know this seems like more movement, to make you more tired when you're already struggling, but it seriously lifts my mood every time and leaves me grinning and re-energized.