Trail Running Through the Meh: How to Keep Going When You’re Burned Out and Tired

Every trail runner hits that season..the one where everything feels heavy.You’re still showing up, but you’re not feeling it. The spark’s gone. Your legs feel like concrete, your Garmin feels judgmental, and even your favorite loop feels like work.

That season? It’s normal.It’s not a failure, and it doesn’t mean you’ve lost your drive. It just means you’re tired: mentally, physically, emotionally.

You’ve been juggling work, family, training, and everything in between. And even though you love trail running, it’s okay if right now you don’t love it.

Here’s the truth most people skip over: this “meh” season isn’t something to power through. It’s something to move with.

Why It Happens

When everything else in life is loud, running can start to feel like one more demand instead of your outlet.You’re doing all the things, training, working, caregiving, cooking, life-ing, but you’re never really recovering.

So your body starts whispering, “Slow down.” And if you ignore it long enough, it starts yelling.

This doesn’t mean you’re lazy or unmotivated. It means you’re human.

Even the strongest trail runners go through these seasons. And every one of them comes out stronger when they stop fighting it.

How to Get Through It Without Losing Your Trail Running Mojo

1. Lower the Bar on Purpose

When you feel drained, your training doesn’t have to stop...it just has to shift. If your normal 60-minute run feels impossible, go for 20 or 30. If you can’t face another strength session, do two movements you actually enjoy.

You don’t have to be “all in” to move your body.

Movement is medicine...but it only works if it fits your current capacity.

And here’s the kicker: even when you feel off, you’ll almost always feel better after moving. It doesn’t have to be perfect; it just has to happen.

2. Focus on What You’ve Been Avoiding

Sometimes burnout isn’t just about running...it’s about the pile of everything else. The laundry that’s overflowing. The messages you haven’t answered. The house project you keep walking past.

When those things hang in the background, they drain mental energy whether you realize it or not.

So use this season to take care of what’s been sitting on the back burner.

• Spend time with your people without rushing off to train

• Read the book that’s been collecting dust

• Clean out the closet that makes you sigh every time you open it

  
  

This isn’t wasted time. It’s recalibration. Clearing the clutter around you helps clear the clutter inside you.

3. Reconnect With the 4Ms

You’ve heard me talk about my 4Ms coaching philosophy...Mindset. Movement. Moderation. Momentum.

They’re the foundation of everything I coach, and they’re exactly what to come back to right now.

• Mindset is remembering that “meh” doesn’t mean broken.

• Movement is choosing the small version that feels good today.

• Moderation is your permission slip to rest without guilt.

• Momentum is what naturally returns when you stop forcing it.

These aren’t boxes to check. They work together. One small action leads to the next. A slow run leads to a clear head. A rest day leads to more energy. And eventually, you look up and realize you’ve found your rhythm again.

Your Small-but-Mighty Reset

If you take one thing away from this...let it be this:

When you don’t have it, don’t quit. Just shift.

• Go for a walk instead of a workout

• Stretch in the living room while you watch a show

• Call a friend instead of scrolling

• Do one small thing that moves you forward in any part of your life

Because movement doesn’t just rebuild your running...it rebuilds your energy. And when you start stacking those little resets, you’ll look back and see that you never really stopped. You just adapted.

You’re Allowed to Take Time for You

The “meh” season isn’t the enemy...it’s feedback.It’s your body and your brain asking for balance.

Take the walk. Take the nap. Go sit on a rock and breathe for a few minutes.You’ll come back stronger, clearer, and more ready to chase whatever’s next...on the trail and in life.

So yeah, you’re in a “meh” season. That’s okay. You don’t need to earn your way out of it.

Just keep moving...in whatever way feels right today.

Good effort. Positive attitude.💛🧡⛰️