You Missed a Run. You're Going to Be Fine.
Last Saturday, I was supposed to wake up early for an easy 6-miler. Instead, I slept in after a friend's wedding, took a long beach walk, and my body thanked me for it.
This week, I had back-to-back corporate day-job calls until 9 PM one night and beginning again at 5:45 AM the next morning (BRUTAL). My training plan called for 800m repeats. What did I do? I squeezed in a treadmill run during my one hour of no meetings, because that was the reality of the day.
It would be awesome if I felt that way about mobility work though, so I would do that more than once a month.
Here's what I’ve been trying to teach myself: not to panic, guilt-spiral, or convince myself my training block was ruined.
Because here's the thing most runners need to hear more often: missing runs is part of life.
The Guilt Is Lying to You
When you miss a run, your brain immediately starts catastrophizing:
"I'm losing fitness."
"I'm not committed enough."
"Everyone else is sticking to their plan."
"I'm going to fail at my goal."
BIG NOPE.
One missed run doesn't tank your fitness. Research shows it takes about two weeks of no running before you start to lose meaningful aerobic capacity. One day? One week? You're fine. Your body is incredibly resilient.
The guilt you're feeling isn't protecting your training. It's just making you miserable. Plus, you’re stressing your body out, just like a workout would. Your body doesn’t know if stress is mental or physical, it’s just STRESS.
When It's Okay to Skip (Spoiler: More Often Than You Think)
Here are situations where skipping a run is not only fine, but the right call:
1. When life demands it
Weddings. Work emergencies. Family obligations. Sick kids. Your friend needs you. Your boss forgot they needed something. Life happens, and it doesn't pause for your training schedule.
Last Saturday's beach walk instead of a morning run? That was the right choice. I was tired, I wanted to be present with friends, and an easy recovery walk served the same purpose as an easy run would have.
2. When you're exhausted
If you had a terrible night of sleep, you're sick, or you're running on fumes, your body needs rest more than it needs another run. Pushing through exhaustion doesn't make you tougher, it makes you more likely to get injured or burnt out.
3. When you need a mental break
Running should add to your life, not consume it. If the thought of lacing up your shoes fills you with dread instead of excitement, take the day off. One rest day can prevent weeks of burnout.
4. When your body is telling you something
Nagging aches, unusual soreness, or that vague sense that something feels "off"? Listen. Skipping one run to prevent an injury is infinitely smarter than pushing through and sidelining yourself for weeks.
What to Do When You Miss a Run
Okay, so you missed a run. Now what?
Don't try to make it up. Seriously. Don't double up your mileage the next day or try to cram in the missed workout. Yes, even I have to tell myself this. That easy 6 miler from Saturday was so tempting. That's how you get injured or overtrained. Your training plan has built-in recovery for a reason.
Just move on. Pick up with the next scheduled run on your plan. One missed workout doesn't derail your training. That’s also why your coach is here, to help you re-arrange your schedule.
Adjust if needed. If you missed a key workout (like a long run or a tempo), talk to your coach when the best time is to ensure back to back speed sessions aren’t happening.
Zoom out. Look at your training over weeks and months, not individual days. Consistency over time matters infinitely more than perfection day-to-day.
The Real Measure of Commitment
Being a committed runner doesn't mean you never miss a workout. It means you show up consistently over the long haul, even when it's not perfect.
It means you're smart enough to rest when rest is needed.
This week, I ran on a treadmill during my one free hour between meetings. It wasn't the quality session I wanted, but it was the run I could do. And that's enough.
Last weekend, I chose sleep and a beach walk over a pre-dawn easy run. And that was enough too.
You don't have to be perfect. You just have to keep showing up.
When Missing Runs Becomes a Problem
If you find yourself consistently choosing not to run—not because life got in the way, but because you've lost motivation or you're avoiding discomfort—that's worth paying attention to.
Ask yourself:
Is my training plan realistic for my life right now?
Am I burnt out and need to dial things back?
Am I afraid of failing, so I'm self-sabotaging before I even get to race day?
Sometimes the answer isn't to push harder. It's to adjust your plan, reset your goals, or work with a coach who can help you find a sustainable rhythm.
The Bottom Line
You're going to miss runs. That's not a character flaw. It's reality.
What matters is how you respond. Do you spiral into guilt and give up? Or do you acknowledge it, adjust, and keep moving forward?
The runners who reach their goals aren't the ones who never miss a workout. They're the ones who miss workouts and show up anyway the next day.
So if you skipped today's run, whether it was because work exploded, you needed sleep, or your kids are sick, you're going to be fine.
Tomorrow's run is waiting for you. And that's all that matters.
Struggling to balance training with real life? Let's build a plan that works for you, not against you.