I remember when I first got into running, seeing everyone posting about their marathons, ultra-races, and fun group runs. It made me feel like I was missing out on the best part of the sport.
I wanted to be there, sharing in the joy, the struggles, the excitement. But the truth was, I wasn’t always ready to race. And that sucked.
FOMO in the running world isn’t just about missing one race; it’s about feeling like you’re not part of the bigger picture, like you’re falling behind.
But here’s the thing: missing a race or two doesn’t make you less of a runner. It’s just part of the journey, and I figured that out over time.
My body, my life, and my goals didn’t always line up with race day—and that’s totally fine. Once I embraced that, the pressure started to fade.
How FOMO Can Mess With Your Mind
FOMO’s not just about feeling left out. It messes with your mental game, making you question your worth as a runner.
When you see your friends hitting PBs or completing epic ultra-marathons, it’s hard not to think, “Am I doing enough?”
That’s when self-doubt kicks in. You start comparing yourself to others.
And trust me, comparing your running journey to someone else’s will always leave you feeling like you’re coming up short.
I’ve been there.
It can make you feel like you’re not enough, like you’re failing because you haven’t hit the same milestones.
But here’s the truth—everyone’s running journey is different. Some of us are racing for finish lines, others are just running for the love of it. And that’s what really matters.
At first, it was hard not to feel like I was “falling behind.”
But the more time I spent with the sport, the more I realized that running isn’t about comparing your progress to anyone else’s.
It’s about setting your own goals and achieving them in your own time.
Your journey is unique to you.
Why FOMO Hits Hard When You’re Not Racing
Ever feel like you’re just watching everyone else race and have fun?.
It sucks.
You see your friends posting pictures from race weekends, smiling with their medals, sharing race-day stories. And all you can think is, “Why am I not there?”
But here’s what I’ve learned: there’s always another race.
Missing one isn’t the end of your running journey. It might feel like it in the moment, but it’s not.
One thing that helped me during those moments of FOMO was remembering that races don’t define me as a runner. It’s easy to get caught up in social media hype and feel like if you’re not racing, you’re not a “real” runner.
But that’s just not true. What defines us as runners is our love for the sport, our consistency, and our personal growth.
The Pressure of Social Media: The FOMO Amplifier
Let’s be real: social media is a huge part of the FOMO problem.
Every day, you’re bombarded with posts of people running races, sharing PBs, and showing off their shiny medals.
It’s like everyone is living their best running life, and you’re stuck watching from the sidelines.
I used to get caught in that trap. I’d scroll through my feed and feel like I wasn’t doing enough because I wasn’t in a race or didn’t have a cool medal to show off.
But what I realized was, social media is just a highlight reel.
People aren’t posting about their bad runs, injuries, or setbacks.
They’re posting their victories. And that’s okay. It’s a great way to celebrate accomplishments. But I had to remind myself that my journey wasn’t any less important just because it wasn’t on Instagram.
If you’re feeling the FOMO because of social media, it’s important to take control of what you see.
Unfollow accounts that leave you feeling negative or like you’re not doing enough.
Follow people who inspire you, who celebrate the journey, and talk about the highs and lows of running. Create a feed that motivates you, not one that makes you feel bad about where you are in your own journey.
How I Learned to Handle FOMO and Shift My Focus
So, how do you deal with FOMO without letting it take over?
It’s all about shifting your focus. Instead of stressing over what you’re missing, start thinking about what’s ahead for you. Focus on your goals, your training, and your progress.
When I was first dealing with FOMO, I’d get frustrated because I felt like I wasn’t keeping up with others. But then I realized something important: everyone has their own timeline.
I wasn’t behind; I was on my own path. I had to start setting goals that worked for me, not someone else.
When I couldn’t race, I found other ways to stay connected with the running community.
I started volunteering at races, helping my friends with their training, and finding ways to enjoy the sport without always being in the race.
That kept my motivation alive and helped me focus on the things I could control—like my training, recovery, and growth.
Mindfulness & Self-Awareness
We’ve all been there—scrolling through our feeds, seeing friends cross finish lines while you’re stuck at home. FOMO sneaks in and plants that seed of doubt.
But here’s the thing: you don’t have to let that feeling control you. The key is mindfulness—being present and recognizing your feelings without letting them steer your actions.
When FOMO hits, stop. Take a deep breath.
Pause. Instead of spiraling into that anxious pit, ask yourself:
Why am I feeling this way? Is it because I genuinely want to run that race, or am I just comparing myself to others? This awareness helps break the cycle of social media-induced anxiety.
Journaling has been a game-changer for me.
Just jotting down what’s going on in your head helps you process those swirling thoughts.
Take a few minutes before or after a run to write it all down. You’d be surprised how much clearer things seem when you get them on paper.
Mindfulness isn’t about pushing FOMO away—it’s about letting yourself feel it but not letting it make the decisions for you.
In fact, it can be a tool to bring you back to the present, to refocus on your journey, and to stay aligned with what really matters to you. When you understand why you’re feeling a certain way, you can turn that energy into something productive.
Reframe FOMO as a Motivation Tool
I get it—missing out on a race feels awful, especially when it’s an event you were excited about. But instead of letting that feeling drag you down, why not turn it into something positive?
Think of FOMO as fuel for your training. When I miss a race, I don’t sit around feeling sorry for myself. Instead, I channel that energy into my next workout. Missing out today means I’m one step closer to crushing the next one. FOMO becomes motivation.
When I was sidelined from a race because of an injury, I didn’t let it stop me.
I used that feeling to push myself harder in training.
I may not have had the medal, but I had my work ethic. I set new personal goals, focused on improving my form, endurance, and mental strength. Every run, every step, reminded me that I was building towards something bigger.
So here’s my tip: Instead of letting FOMO weigh you down, use it to drive you forward. Let it remind you to stay consistent, focused, and keep improving for yourself.
When you find yourself comparing your journey to others, stop and remember: your race is unique. Use FOMO to stay motivated, so when the next race comes around, you’ll be ready—not just to compete, but to dominate.
Conclusion
Look, this is a journey, not a sprint. And I’m not going to lie—it’s going to take time.
But that’s the beauty of it. With every small step, you’re not just getting fitter, you’re getting stronger mentally, emotionally, and physically.
Take it slow, stick to a routine, make small changes in your diet, and embrace every victory along the way.
You don’t need to be perfect. You just need to keep going, one step at a time.
And I promise, every effort will pay off.