Running from Fear: How Avoidance Hurts Progress
What if the biggest thing holding you back isn’t your ability—but your avoidance?
There’s a voice inside every endurance athlete that whispers, “Not today.”
Not that session. Not that pace. Not that distance. Sometimes it sounds rational—I’m tired. I need a rest. This isn’t the right time. And sometimes it even feels like self-care. But if you look closely, you’ll see it for what it often is:
Avoidance
Avoidance isn’t laziness. It’s a protective response. It’s your mind stepping in when a session feels threatening—not to your body, but to your confidence, identity, or sense of control.
The problem is, over time, this subtle pull away from discomfort can quietly derail your progress.
This blog will unpack what avoidance looks like in endurance sport, why we do it even when we care deeply, and how to start facing discomfort in a way that builds—not breaks you.
What Is Avoidance Behaviour in Training?
Avoidance shows up when fear overrides focus. It often doesn’t look like quitting altogether—it looks like sidestepping what makes you uncomfortable.
That might mean:
Skipping a hard interval session “just this once”
Choosing an easier route or terrain to stay in control
Under-fueling or going out too fast as a built-in excuse
Self-sabotaging races by not tapering properly
Avoiding training data so you don’t have to face it
Setting vague goals to avoid risking clear failure
At its core, avoidance is a way to protect your ego from pain. If you don’t go all in, you don’t have to face what happens when you try your best—and it’s not enough.
Why We Avoid What We Deeply Want
The hardest truth about avoidance? We often run from the very thing we say we want.
We want breakthroughs—but we avoid the sessions that could trigger them.
We want confidence—but we dodge the discomfort that builds it.
We want to know what we’re capable of—but we stay just below maximum effort, just in case.
This is fear in disguise. It’s fear of failure. Fear of not being good enough. Fear of confirming the worst-case scenario: that your best effort still won’t be enough.
By not trying fully, you create the very outcome you fear—stagnation, doubt, and disappointment without the growth.
Step 1: Spot the Avoidance Early
Avoidance is slippery. It often shows up as logic. “I’m not ready for this session.” “It’s too windy today.” “My legs don’t feel perfect.”
These reasons can be valid—but when they show up consistently around specific types of workouts (threshold, long runs, VO2 sets), it’s a red flag.
Ask yourself:
What session do I always try to move or modify?
What kind of training brings up resistance or excuses?
When do I underperform on purpose—just in case?
Awareness is the first step. You can’t challenge what you haven’t identified.
Step 2: Reframe the Role of Discomfort
Discomfort is not danger. In fact, it’s a key part of growth.
Avoidance happens when your mind confuses effort with threat. So the goal is to reframe discomfort—not as something to fear, but as something to practice.
Try this shift:
“This is hard” → “This is where I grow”
“What if I fail?” → “What if this teaches me something new?”
“I don’t want to struggle” → “Struggle is part of strength”
You don’t need to like discomfort. But you do need to stop running from it.
Step 3: Choose Exposure Over Escape
Progress comes from exposure. You don’t need to face your biggest fear head-on every day—but you do need to expose yourself to challenge regularly.
That means:
Doing the session you’ve been avoiding—even at 80% effort
Showing up to the race you’re scared of underperforming in
Practicing uncomfortable paces without judgment
Reviewing your data—even if it’s messy
Every time you face what you usually avoid, you send a message to your brain: I can handle this.
With each exposure, the fear gets quieter—and your confidence gets louder.
Step 4: Focus on Effort, Not Outcome
Avoidance thrives when the only thing that matters is the result. But you don’t control results—you control effort.
When you commit to giving your best effort—no matter the outcome—you free yourself from the fear of failure. Because there’s no failure in full effort. There’s only feedback.
Start asking different questions after a session:
Did I show up fully?
Did I push into discomfort with honesty?
What did I learn?
That’s how you build trust in yourself—not through perfect days, but through brave ones.
Step 5: Replace Avoidance with Small Acts of Courage
You don’t need to leap. You just need to step. Next time you feel the urge to avoid.
Try a micro-courage move:
Do part of the session instead of skipping it
Start the workout without overthinking the end
Commit to one interval at goal pace, then reassess
Share your goal, even if it scares you
Courage compounds. Every time you choose discomfort over avoidance, you’re building resilience—and expanding your potential.
FAQ
How do you know if it’s avoidance—or a real need for recovery?
Look for the pattern. True fatigue feels different than fear. If you’re consistently skipping the same sessions, backing off at the same effort points, or always choosing the easy path—ask yourself: What am I protecting?
Is it okay to go easy sometimes—even if it feels like avoidance?
Yes. Training smart includes recovery. The key is knowing why you’re choosing easy. If it’s based on strategy, it’s smart. If it’s based on fear, it’s avoidance.
What’s the risk of underperforming on purpose?
It creates a false safety net—you never have to face true failure. But it also means you never experience your full capacity. Long-term, it undermines confidence.
How can I stop overthinking every session?
Set a simple intention before you begin. “Today, I will show up and give what I can.” Let the session unfold. Not every run or ride needs to prove something—it just needs to build something.
Final Thoughts
Avoidance is clever. It convinces you that you’re being careful, responsible, even smart. But underneath, it’s fear. And fear left unchallenged keeps you stuck.
You don’t need to do everything perfectly. You just need to stop running from what challenges you—and start stepping into it, one brave moment at a time.
Progress isn’t made in comfort zones. It’s made in the places you’ve been avoiding.
What would happen if you stopped running from fear—and started running toward it instead?
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. Your use of this content is at your own risk.