How to Pace Yourself When You Feel Like Sprinting But Are Running a Marathon
9 Tips for navigating life transitions
I’ve run 4 marathons, 20+ half-marathons, and a couple of relay races, among other distances. I know a thing or two about pacing yourself when you’re undertaking something big that you’re going to need stamina for. Of course, you’d think I would’ve applied that to our family’s world travels, but no, not so much. (Do as I say, not as I do, LOL.) We went too quickly, tried to do too much in too little time, and pulled ourselves across the metaphorical “finish line” depleted and not at our best.
So, if you are thinking of making a life change—or maybe you’re in the midst of one—here are some suggestions for how to pace yourself so that you don’t burn out or, in marathon speak, hit the wall:
Slow down. You might feel like there’s a fire at your feet (and maybe there is), but you will struggle to get to your finish line in one piece if you’re moving too quickly (or at least too quickly without adequate rest and recovery; see below). This may necessitate flexing the timeline for whatever it is that you’re working through and towards.
Choose your focus. You only have so much energy, so protect it by focusing on what will help you move forward. Anything else will either have to wait until some point in the future when you have more time and energy to focus on it, or you’ll want to think about delegating or outsourcing it to someone else to do on your behalf (assuming that’s possible).
Breathe. It sounds so simple, but make time to do this consciously, blocking everything else out and focusing just on your inhalation and exhalation. It will help reset your nervous system and ground you. It will also help you (re)focus.
Nourish yourself well. You can’t go far if you don’t feed your body and soul with what they need to carry you forward. This probably isn’t the time to radically change your diet (remember: choose your focus) unless that’s inherently part of the journey you’re on. Be sure you’re eating foods that will give you essential, long-lasting energy and remember to hydrate. Be sure to feed your soul as well, in whatever way you know works for you.
Pick a mantra and repeat it. You’re going to have uncomfortable and even difficult moments to move through. Think of a short phrase you can say to yourself that you believe and that will lift you up. Repeat it as often as needed.
Find others you can tap into for support and encouragement. You will likely have moments when you doubt yourself, doubt the choices you are making and the direction in which you’re moving. You will need others to help remind you that you’re capable, that the dream is worth pursuing or the thing you’re working through is navigable. So find these people and tap into their energy.
Build in rest and recovery. You’ll have bursts of energy when you push hard and feel the momentum. It’s equally important that you take time to recover well. Not just to sleep (though definitely that, as best you can), but also to reset your mind and body. Make sure you take some down days to give yourself a breather, to check in with yourself, to decide whether you need to slow down. Be open to modifying your approach if you can feel that something is off.
Practice gratitude. It’s easy to focus on what’s hard when you’re in the midst of a life transition (and even an actual marathon!). But putting some focus on what you’re grateful for can reground you and help you keep going.
Pause to acknowledge your progress. It’s so important to celebrate the progress you’re making, even when it isn’t linear (and it often isn’t) and even if you simultaneously experience a setback (multiple things can be true at the same time). If it helps, set mini-milestones for yourself so that it’s easier to see your progress.
Which of these resonates most with you? Which one or two might you try in the next couple of days? If you’ve gone through a major life transition (of any kind), what else would you add?