Why Perfectionism is Holding Back Your Running Progress
As a women’s endurance coach, I see this pattern all the time. A client is showing up, training hard, eating well, and committed to her goals. But deep down, she’s exhausted. The moment a session doesn’t go to plan - or life gets in the way - her inner critic gets loud: “You’ve failed. You’ll never be good enough.” Sound familiar?
Perfectionism can feel like a strength. It’s what makes us high-achievers, detail-oriented, and driven. But when it comes to running, triathlon, or long-term health, perfectionism is often the very thing holding us back.
Let’s dive into how perfectionist thinking shows up in training - and the mindset shifts that will help you break free, perform better, and actually enjoy the journey.
1. Perfectionism Looks Like Progress… Until It Doesn’t
Many women I coach are self-motivated and ambitious. But underneath the surface is a fear of failure - and a tendency to equate their worth with their performance.
Perfectionism often shows up in sneaky ways:
Skipping a session = “I’ve failed the plan, might as well give up.”
Running slower than expected = “I’m falling behind, I’m not cut out for this.”
Comparing your training to someone else’s Strava = “She’s doing more than me, I’m not trying hard enough.”
At first, this mindset might seem like it’s pushing you. But over time, it erodes your confidence, leads to burnout, and causes all-or-nothing behaviour - either doing everything perfectly or doing nothing at all.
Progress isn’t linear - and it certainly isn’t perfect.
2. How Perfectionism Sabotages Your Running Goals
Here’s how perfectionist thinking keeps you stuck:
❌ You lose consistency.
Missing one run leads to throwing out the whole week. Instead of adjusting, you spiral.
❌ You fear failing in public.
You avoid signing up for races or joining group runs because you don’t want to be “last” or “not ready”.
❌ You ignore your body.
You force training when you’re exhausted, because skipping feels like weakness.
❌ You chase unrealistic standards.
Instead of listening to your needs, you push harder, train longer, and compare more - expecting results that don’t align with your lifestyle.
3. The Real Cost of Chasing Perfect
Let’s get real: No one gets faster by nailing every session. Progress comes from showing up consistently over time, adjusting as needed, and recovering well. When you chase perfection, here’s what actually happens:
Increased injury risk due to overtraining or ignoring niggles
High cortisol levels from constant stress and poor recovery
Decreased enjoyment, which makes you more likely to quit
Loss of self-trust, because you’re never “doing enough”
Perfection creates impossible standards - and when we inevitably fall short, we feel defeated. It’s a trap.
4. What Progress Actually Looks Like
At Pretty Strong Coaching, we talk a lot about “empowerment over perfection” - because real growth happens when we let go of unrealistic ideals and focus on building sustainable habits.
Here’s what progress looks like in the real world:
You miss a run… and bounce back without guilt.
You run slower than last week… and know that’s normal.
You train around your cycle or stress levels… and still feel like an athlete.
You fuel properly even when you’re not “training perfectly”... because your body still matters.
5. Mindset Shifts That Build Real Results
Let’s reframe the way we think about training. Here are 5 mindset shifts to replace perfectionism with progress:
1. “Perfect” isn’t required. Consistency is.
Missing one session doesn’t cancel out the rest of your training. You don’t have to be perfect - you just have to keep showing up.
2. Your worth isn’t measured by your pace.
You are not your run splits. Slower days, messy weeks, and detours are part of every runner’s journey - and they don’t make you any less strong.
3. There’s no such thing as “falling behind”.
You’re on your own path. Whether you’re training for your first 5K or your tenth Ironman, you get to define success.
4. Flexibility is a strength.
Adapting your training to your life, stress, or hormones is smart - not lazy. The best runners are the most adaptable.
5. Struggle is part of the process.
Progress isn’t meant to be easy. You’ll have setbacks, self-doubt, and slower runs. That’s not failure - that’s the work.
6. Goal-Setting That Works for You, Not Instagram
So much of the pressure we feel as athletes comes from comparing ourselves to others. We set goals that sound impressive but don’t actually align with our lives, values, or priorities.
Instead of chasing goals for validation, let’s create goals that feel good and fit your season of life.
Here’s how to set better goals:
Ask: What do I want to FEEL, not just achieve? (e.g., strong, consistent, energised)
Consider: What’s realistic for me right now? (Workload, family, energy levels)
Break it down: What’s the smallest next step? (Habit stacking over huge overhauls)
Examples of progress-focused goals:
“Run 3x per week for 4 weeks, even if the pace varies”
“Strength train 2x weekly to build resilience”
“Listen to my body and take rest days without guilt”
“Train through my cycle with compassion and adaptability”
7. Real Talk: Every Athlete Battles Self-Doubt
Even elite athletes have off days. They second-guess themselves. They miss runs. They cry after bad races. The difference? They don’t let it define them.
The key to long-term progress isn’t perfection. It’s persistence, flexibility, and self-trust.
As your coach, I’m not here to help you become perfect. I’m here to help you become confident, consistent, and in tune with your body - so you can keep showing up, even on the hard days.
8. Final Thoughts: Let Go of Perfect, Get Stronger Instead
If you’ve ever felt like you “failed” because your week wasn’t textbook - or if your inner critic gets loud every time your plan changes - I want you to know this:
You’re not failing. You’re just human. And your progress matters, even when it’s not Instagram-perfect.
At Pretty Strong Coaching, we help women train smarter - not harder. That means fuelling properly, adapting to real life, and letting go of perfectionism so you can finally make progress without burning out.
Want Support Breaking Free from Perfectionism?
If you’re tired of second-guessing your training and want a coach who understands the pressure women face, we’ve got you.
Whether you’re chasing a 10K PB, coming back from injury, or just want to fall back in love with running again - we’ll build a plan that’s strong, flexible, and actually fits into your life.
Click here to apply for Pretty Strong Coaching and start your journey.
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