All or Nothing Thinking in Training

Consistency
Written By FLJUGA

Summary:
All or nothing thinking is one of the most common mindset traps in endurance sport. It turns missed sessions into spirals, bad days into lost weeks and progress into pressure. This post explores how to recognise this pattern, break free from it and rebuild a more sustainable, flexible and mentally strong approach to training.

Runner silhouetted on a wet road at sunset with dark trees and hills around

The trap of all or nothing

For many athletes, the story goes like this:

  • “I missed Monday… so this week’s ruined.”

  • “I’m tired… so I’ll just take the rest of the week off and start fresh Monday.”

  • “I only have 30 minutes… that’s not enough to make a difference.”

This is all-or-nothing thinking. It presents only two options: either perfect or pointless, training doesn’t work like that. Growth isn’t a simple yes-or-no outcome. Instead, it builds quietly and steadily, in the subtle grey areas between extremes, where consistent effort and small improvements add up over time.

Why this mindset feels safe

All or nothing thinking often hides behind a desire for control. When training feels messy, missed days, low energy or life interruptions, it’s easier to hit reset than to stay inside the mess. “I’ll start fresh next week” feels cleaner. Yet it also pushes consistency further away.

What it really says is:

“I only trust myself when things go perfectly.”

That’s a fragile kind of discipline, one that requires constant attention and care to maintain.

Progress lives in the middle

The truth is, most gains come from the middle zone:

  • Sessions you didn’t feel like doing, but started anyway

  • Weeks that weren’t perfect, but still had movement

  • Runs where you slowed down, but didn’t stop

These aren’t the highlight reel, yet they’re where resilience is built. The athlete who trains through the grey, not despite it, but with it, is the one who makes it through the long road.

How to shift your mindset

To move beyond all or nothing, you need to reframe what success looks like.

Start here:

  • A 20-minute session isn’t “less than” it’s still a session

  • Two runs a week is better than zero while you’re adjusting

  • A scaled session keeps the rhythm alive, even when energy is low

  • Training in pieces is still training

Success isn’t about hitting 100% every week. It’s about staying in motion.

Build a flexible identity

Consistent athletes don’t just train hard, they adapt fast.

Instead of asking, “Did I do it perfectly?”

They ask:

  • “Did I honour my effort today?”

  • “Did I do what I could with what I had?”

  • “Am I still connected to the process?”

This is the mindset that lasts, it bends without breaking and it keeps you grounded, even when the plan falls apart.

Permission to keep going

You don’t need to earn your way back in after a bad week or feel like you have to prove yourself again. You don’t need to restart from scratch or punish yourself for falling off track. You just need to return with intention and commitment. The goal isn’t to erase the imperfect parts or pretend they never happened. The goal is to keep training consistently through those ups and downs, embracing the process as it comes. That’s the difference between someone simply chasing a streak and someone truly building a strong, lasting foundation.

FAQ: All or Nothing Thinking in Endurance Sport

Why do I always feel like I’ve failed after one missed session?

Because all or nothing thinking trains your brain to equate success with perfection. Start celebrating small wins and effort-based victories to reshape that belief.

Isn’t it better to just start over with a fresh week?

Not always. Starting fresh feels emotionally clean, but often delays progress. Continuity, even if messy, builds more lasting momentum.

How do I stop guilt from derailing my consistency?

Replace guilt with curiosity. Ask yourself what got in the way, how you felt and what you can adjust. Guilt leads to shutdown. Curiosity leads to growth.

What’s a good way to stay consistent without being rigid?

Use flexible planning. Build sessions with options: full, scaled or short. That way, you can still show up, regardless of energy, time or emotion.

Final Thoughts

All or nothing thinking isn’t discipline. It’s pressure disguised as control. You don’t need perfect weeks to become a consistent athlete. You need the willingness to keep going, especially when things get messy. Resilience lives in the middle and that’s where you’ll find your strength.

FURTHER READING: MASTER THE ART OF STARTING AGAIN

The information provided on FLJUGA is for educational purposes only and is not intended as medical, psychological, or training advice. Always consult with a qualified medical professional, mental health provider, or certified coach before beginning any new training or mindset program.

FLJUGA
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The Psychology of Consistency