Are you ready to make 2025 your best running year yet? As runners, we often start the year with ambitious goals and high hopes. But too often, those dreams get derailed by one common trap: the all-or-nothing mindset. Let’s dive into why this mentality is holding you back and how you can leave it behind for good.
What Is the All-or-Nothing Mindset?
The all-or-nothing mindset is that nagging belief that if you can’t do something perfectly, it’s not worth doing at all. It’s the voice in your head that says:
- “If I can’t complete my 5-mile run, I might as well skip it.”
- “I missed a few workouts, so I’ve already failed this training cycle.”
- “If I’m not running at my goal pace, what’s the point?”
Sound familiar? You’re not alone. Many runners—from beginners to seasoned marathoners—find themselves stuck in this mindset. But here’s the truth: The all-or-nothing mentality doesn’t just hold you back; it robs you of the joy and progress you deserve.
Why the All-or-Nothing Mindset Fails
When you set rigid, perfection-driven goals, you’re setting yourself up for frustration and burnout. Life happens. Schedules change. Energy levels fluctuate. And guess what? That’s okay. Running is a journey, not a single snapshot. One missed run or a slower pace won’t derail your progress—but letting guilt or perfectionism take over can stop you in your tracks.
3 Steps to Break Free from the All-or-Nothing Mindset
Ready to let go of perfection and embrace consistency? Here are three actionable strategies:
1. Redefine Success
Success isn’t about hitting every workout perfectly. It’s about showing up and doing what you can. Maybe that’s a 10-minute run/walk instead of your planned 5-mile session. Maybe it’s walking instead of running because your body needs rest. Progress isn’t all-or-nothing; it’s about the small steps that add up over time.
2. Focus on the Big Picture
Training isn’t about one day—it’s about the weeks and months of effort that lead to your goal. Missing a run or two doesn’t mean you’ve failed. Think of your running journey as a novel. One skipped run is just a sentence, not the whole story. What matters is turning the page and continuing to write your journey.
3. Adjust, Don’t Abandon
When life throws you a curveball, adjust your plan instead of abandoning it altogether. Maybe you swap your run for a walk or do a quick bodyweight workout instead. Flexibility is key to long-term success—and it’s what will keep you moving forward.
A Real-Life Example of Progress Over Perfection
One of my runners, Sarah, started her training with an all-or-nothing mindset. If she couldn’t hit her goal pace, she’d get so frustrated that she’d skip the next run entirely. Together, we worked on reframing her mindset, focusing on consistency and celebrating small victories. By race day, Sarah had not only completed her first marathon but crushed it—all because she stayed flexible and kept showing up.
Your Challenge: Take One Small Step
This week, challenge yourself to take one small step toward ditching the all-or-nothing mindset. Maybe that’s setting a smaller goal for a busy day. Maybe it’s giving yourself credit for lacing up your shoes, even if you don’t run. Whatever it is, remember: Every step counts.
Ready to Run Stronger, Smarter, and Happier?
If you’re ready to embrace consistency and leave the all-or-nothing mentality behind, I’ve got just the resources to help you succeed:
- Sign Up for My Online Course: Learn how to train smarter, avoid burnout, and achieve your running goals—all while loving the process. Click here to sign up now!
- Download My Free Interval Running Guide: Perfect for beginners, this guide will help you ease into running with confidence. Get your free guide here!
The Bottom Line
Running isn’t about being perfect. It’s about showing up, staying consistent, and celebrating the journey. Let’s make 2025 the year you run stronger, smarter, and with a lot more joy. Remember: You don’t have to be all-in every single day—you just have to take one step at a time.
Let me know in the comments: What’s one way you’re ditching the all-or-nothing mindset this year? Let’s keep the conversation going!
Run Strong Run 