Onward to week 6! Overcoming Self-Judgment in Running and Exercise

Missed workout? Didn’t go as long or as hard you think you should have?

Self-judgment can be a tough barrier to overcome, but it doesn’t have to derail your fitness journey.

Tips:

1. Recognize Progress Beyond the Numbers

One of the biggest traps in exercise is focusing solely on metrics—pace, distance, weight lifted, or calories burned. While these can be helpful tools for tracking your journey, they aren’t the only indicators of success. Did you feel better after your run than before? Did you try a new exercise or push through a tough day? These victories matter just as much, if not more, than the numbers on your watch or scale.

Tip: Celebrate small wins. Did you show up for your workout today? That’s progress! Are you doing more than 3 months ago? Cheer!

2. Shift the Focus from Comparison to Self-Improvement

It’s easy to compare yourself to others, especially in group settings or when scrolling through social media. But remember, everyone’s fitness journey is unique. Your progress may look different from someone else’s, and that’s okay. What matters is that you are showing up for yourself and making gradual improvements.

Tip: Keep a journal of your own progress. Or simply take a moment to self reflect. Compare yourself to where you were last month or last year, not to someone else’s results.

3. Embrace the Learning Curve

There’s always a learning curve. It’s normal to struggle, especially in the beginning. View it as part of the process. Each workout you complete brings you closer to your goals, even if it didn’t feel perfect.

Tip: Give yourself permission to be a beginner. It’s okay to make mistakes or have “off” days.

4. Practice Self-Compassion

Being kind to yourself is essential. If a friend were struggling, you’d likely offer them encouragement and understanding. Treat yourself the same way. Self-compassion means acknowledging that you’re human, with ups and downs in your fitness journey. Some days you’ll crush your workout, and other days you might need a break—and both are perfectly fine.

Tip: When self-judgment creeps in, pause and ask yourself, “What would I say to a friend in this situation?”

5. Reframe Negative Thoughts

Self-judgment often stems from negative thought patterns. If you find yourself thinking, “I’m not good enough,” “I’ll never be as fast as I want to be,” or “Why even bother?”, challenge those thoughts. Instead of focusing on what you didn’t do, shift your attention to what you accomplished. Reframing your thoughts takes practice, but it can change your entire perspective on exercise.

Tip: Turn “I’ll never be fast enough” into “I’m getting stronger with every run.”

6. Getting Closer to your Target

If you don’t hit a goal right away, use it as a learning opportunity rather than a reason to criticize yourself.

Tip: 1% better each day

7. Remember Why You Started

Was it to feel healthier? To boost your energy? To enjoy time outdoors? Reconnecting with your original motivations can help shift your mindset from self-criticism to gratitude for what your body is capable of doing.

Tip: Write down your “why” and revisit it whenever you need a reminder of what’s important to you.

Conclusion

Self-judgment can be a difficult barrier to overcome in running and exercise, but it doesn’t have to hold you back. By focusing on your own progress, embracing the journey, and practicing self-compassion, you can quiet that inner critic and continue moving toward your goals with confidence. Remember, you’re not in competition with anyone else—you’re showing up for yourself, and that’s something to be proud of.

Ready to crush your next workout? Let go of self-judgment and see how much more enjoyable your fitness journey becomes.