By Dr. Kate Mhevc Edwards PT, DPT, OCS.
A presenter at our 2020 retreat, Kate is the founder of Precision Performance & Physical Therapy in Atlanta. A 13-time marathon finisher, Kate is also the founder of the RUNsource app, designed to support runners in achieving their goals while prioritizing long-term well-being.

Running is about more than logging miles or collecting medals—it’s about finding joy in the journey. By recognizing burnout early and taking proactive steps, you can keep running longer and healthier. 

Burnout can sneak up on any runner—whether training for your next marathon, chasing PRs, or simply enjoying the rhythm of your daily miles. The physical and mental demands of running (and life!) can take a toll if not managed properly. Recognizing the signs of burnout and taking steps to address it is essential for keeping your running journey sustainable and enjoyable.

Five Signs of Burnout

Persistent Fatigue
If you’re feeling drained even after a solid night’s sleep or rest day, it might signal burnout. Pay attention to your body’s need for more recovery time.

Mood Changes
Feeling unusually irritable or emotional? Burnout doesn’t just affect your body: It impacts your mental health, leaving you less able to enjoy running—or life in general.

Decline in Performance
Are your usual paces feeling harder to maintain? If every run feels like a chore, it’s a red flag that your body may be overstressed.

Loss of Motivation
When your passion for running fades and setting goals feels like a burden, burnout could be to blame.

Bouncing Back from Burnout

Prioritize Recovery
Rest is not optional—it’s essential. Give your body time to repair by building in recovery days or even taking a short break from running altogether. (It might feel like heresy, but trust me!) Embrace rest days because rest is where the magic happens: Muscles rebuild, energy stores replenish, and your mind resets. Remember, rest days make you stronger—not weaker.

Mix It Up
Cross-training can be a game-changer: Activities like yoga, cycling, or swimming engage different muscle groups and provide a mental break from the running grind. Incorporate strength training and mobility work into your routine to keep your body resilient.

Set Realistic Goals
Dream big, but don’t overdo it. Set milestones that challenge you while still being achievable, so you can progress without overwhelming yourself.

Take Mental Breaks
Running isn’t just physical—it’s mental too. Recharge your mind by focusing on non-running activities that bring you joy, like painting, journaling, or trying new recipes.

Lean on Your Community
Connect with other runners through local groups or online platforms: Sharing experiences can reignite your passion and remind you you’re not alone in this journey.