Coping with Setbacks: Resilience Strategies for Endurance Athletes
The journey towards achieving goals is never a linear process. Endurance athletes will experience the highs and lows as they strive to push themselves forward. Even with the best-set plans and intentions, setbacks can occur. Recognizing that inevitable setbacks, disappointments, and injuries might occur is extremely important for helping athletes develop a resilient mindset. It’s important to embrace the fact that success is regarding how an athlete responds when things don’t go as planned. Â
Developing the ability to pivot and reset during challenging times is key. Here are five ways endurance athletes can bounce back from adversity and maintain a positive mindset.
1. Reframe the Setback
When athletes experience a setback, they may find themselves feeling emotional or vulnerable in the moment. Some athletes may even describe setbacks as failures. The truth is that setbacks offer incredible lessons! Learning to reframe setbacks as challenges that provide opportunities for growth can help an athlete shift into a resilient mindset. Keeping a training journal or including self-reflection after training sessions and competitions are examples of strategies that can be implemented to assist athletes in recognizing how they can grow from experiences. Â
2. Focus on Elements of Control
Setbacks can make an athlete feel powerless. This is because setbacks are usually connected to elements outside of an athlete’s control, meaning they could not have predicted that they would encounter that setback. Enhancing self-awareness is critical and can be done by shifting attention to what the athlete can control. Some examples could include sleep, mindset, changing training plans, nutrition, hydration, etc. When athletes shift their attention to controlling the controllable, they reclaim their ability to be present in the moment, helping them feel more resilient over time. Athletes can practice this approach by identifying elements they control and those outside their control regarding their training sessions and competitions.
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3. Have a Strong Support System
While experiencing setbacks, some athletes might begin to isolate themselves or feel lonely. This approach will only magnify the setback. Staying connected to coaches, teammates, friends, and family members is so important during this time—and always! Strong social support has been found to enhance an athlete’s feeling of connectedness, confidence, and motivation. Learning to lean on a support system even when things are going well can help an athlete feel supported during the highs and lows of training and life.Â
4. Develop a Reset Routine
Routines are extremely important for athletes to include prior to sessions and competition because they allow their brains to feel safe, comfortable, and in control. Having a routine established to implement after experiencing a setback is just as important. Routines can allow athletes to have a mental reset, where they stay anchored to themselves in the present moment. Examples of reset routines can be implementing breathwork strategies or mantras as cues.
5. Practice Self-Compassion
It can be very easy for an endurance athlete to beat themselves up after experiencing a setback. They might be disappointed and notice negative self-talk and self-doubt creeping into their thoughts. Self-compassion is an important mindfulness strategy that can be implemented to assist an athlete feel valuable and worthy. One tip is for athletes to speak to themselves like they would speak to a teammate. This usually would involve supporting the teammate and avoiding criticism and judgment.
Overall, endurance athletes challenge themselves daily by pushing their limits and working towards achieving amazing goals. Combining this physical resilience with mental resilience when times get challenging is extremely important. Remember—setbacks don’t define an athlete. Setbacks are a part of the journey. Learning to embrace the challenge and trust the process is paramount for success. Keep pushing forward!
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JoAnne Bullard is a Doctor of Sport and Performance Psychology and a Certified Mental Performance Consultant through the Association for Applied Sport Psychology. She is also a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
She serves as a tenured Associate Professor at Rowan University and is the owner of Absolute Fitness, LLC.  Her goal is to provide a holistically applied approach for clients through performance psychology consulting. She has experience working with athletes of all ages, including endurance athletes, in individual and group sessions.  Her research areas include mindfulness, performance anxiety, goal setting, coping strategies, and mental well-being of athletes.
She has completed five marathons, numerous half-marathons, and is always looking for her next race.