Creating a Routine for Resilience in Tough Times

When life feels unpredictable, chaotic, or just plain tough, having something steady to hold onto can make all the difference. As a licensed independent clinical social worker—and a lifelong advocate for the healing power of movement—I’ve witnessed firsthand how running can be a powerful tool for building resilience. For many of us in the running community, lacing up our shoes isn’t just about physical fitness; it’s a lifeline, especially in the face of sudden or difficult changes.

There is power in the routine of running. Psychologically, routine offers comfort and predictability. It creates structure in our day, supports our mental health, and offers a sense of control when external circumstances can feel overwhelming. Runners often already have this built in: early alarms, scheduled long runs, pre-race rituals. These habits don’t just prepare us for race day—they also help us manage stress, anxiety, and even grief.

Creating a running routine—even a modest one—can act as an anchor. The regularity of movement, the solitude or camaraderie, and the physical exertion all combine to create a stabilizing effect. In clinical terms, we call this a “protective factor”—a consistent behavior that buffers against psychological distress.

Tips for creating a resilience-building running routine

Start small: Commit to a few days a week, even if it’s just 10 minutes. Consistency matters more than mileage.

Connect with community: Join a local running group or find an accountability buddy. Connection builds resilience.

Use running as reflection time: Let your runs be a space to process emotions, clear your mind, or simply breathe.

Celebrate small wins: A tough run completed on a hard day is a win worth celebrating.

Be kind to yourself: Your pace, your distance, your path—let it be what you need, not what you think it should be.

As we build a running routine, it’s important to remember that running can help weather life’s storms. Running allows us to experience discomfort and still keep going. That’s a skill we need off the road as much as on it. Whether you're coping with personal loss, navigating career stress, or processing global events, a running routine gives your brain and body a healthy outlet to process and release tension.

Olympic gold medalist and marathon legend Joan Benoit Samuelson once said, “When you love something, you don't need motivation to do it. You do it because you love it." During tough times, this kind of intrinsic motivation becomes essential. Running becomes less about speed or distance and more about showing up—for yourself, your mental health, and your community.

When building a path forward through a difficult moment in life, it’s important to note that resilience isn't about avoiding pain—it's about moving through it. And often, moving through it means literally moving. Whether you're training for the Twin Cities Marathon or running your first mile in years, know that every step you take is a step toward greater mental strength.  

Overall, running is a reminder that when you’re faced with tough times, your feet on the pavement can become the most certain thing. Let running be your rhythm, your routine, and an affirmation of your resilience.

This article originally appeared in The Connection, TCM's weekly e-newsletter. Subscribe here.

Photo by Ben Garvin.

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Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. You can contact Katie about her private therapy practice at [email protected] .