Why Setbacks Are Part of Every Runner’s Journey

If you've ever looked at your training data and thought:

Why am I not improving?

Why does it feel like I’m going backwards?

Shouldn’t I be further along by now?

You're not alone. And you're not failing. You're just experiencing what every runner eventually learns; progress is rarely linear.

‍

Ups and Downs Are Normal in Running

Training isn't always a steady upward climb. It's a series of highs and lows, strong weeks and tough ones, breakthroughs and setbacks.

And when you zoom out and look at the bigger picture, the story shifts.

Injuries. Busy work periods. Family commitments. Stress. Travel. Poor sleep. Even a string of off days.

They all affect how you feel and perform, and they’re all part of the process.

Sometimes, holding steady is progress. Sometimes, just showing up is a win.

Setbacks Don’t Mean You’re Going Backwards

It’s easy to get caught up in pace, performance, and weekly mileage. But improvement in running doesn’t happen in a straight line.

There will be dips in motivation, unexpected niggles, and life events that shift your focus. That doesn’t mean you’ve lost your fitness. It means you’re human.

The key is not perfection. It’s consistency over time.

One tough week doesn’t undo the months of work you've already put in. And missing a few sessions doesn’t mean your goals are out of reach.

‍

The Line Won’t Always Go Up — But You Will

Most runners you admire have faced setbacks too. They’ve had runs that didn’t go to plan. Weeks they had to scale back. Races they didn’t finish the way they hoped.

But they kept going.

That’s what matters.

Success in running often comes from those who simply stayed the course. Who understood that dips are temporary. Who zoomed out, adjusted when needed, and kept stacking the weeks.

‍

Keep Showing Up

If you're in a rough patch right now, give yourself some grace.

Zoom out. Reflect on how far you've come, not just how far you have to go.

Progress isn't always visible week to week. But it adds up over time.

The line won't always go up. But if you keep showing up, learning, and adjusting, you will.

‍

About InnerFight

InnerFight is a premier fitness and endurance coaching company based in Dubai. Whether you’re a busy professional seeking peak performance or an athlete pursuing ambitious dreams, InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
‍

We share insights, advice, tips and success stories to empower your fitness journey:

• The InnerFight Podcast features fitness, mindset, and personal stories

• The Endurance Podcast covers running, cycling, and triathlon training

• The InnerFight Blog delivers expert articles from certified coaches
  ‍

Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and international training camps.
‍

If you’re based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.

‍