How to Stay Motivated After A Bad Hike

Contrary to popular belief, there is such a thing as a bad hike. You may have not hit a fitness goal. You may have panted all the way up a hill or, let’s face it, a slight incline that you could easily run up a couple of months before. You may just be feeling sluggish and rather than being on a trail, you want to be curled up in bed with a bag of popcorn and a bottle of wine (too specific? I don’t think so, either).

Being on a bad hike is discouraging. Sometimes, it can be so bad that you vow to yourself that you will never hike again, ever! I’ve been there. It sucks. One of the worst feelings in the world is being discouraged by an activity that usually brings you joy.

This incline used to kick my butt. Now it's one of my favorite hikes.

But here are some fundamental truths:

1. Not every hike that you go on is rewarding.

2. You will have bad hikes.

3. You are not the only one who feels depleted after struggling on a hike.

4. Most times, bad hikes are the result of external or internal factors that are causing root problems in your life and manifesting in your activities.

5. Sometimes, there is no reason. Sometimes, a bad hike is just a bad hike.
   

I keep saying “hike” because this is a hiking blog. But please feel free to replace the word “hike” with your preferred activity. I've been unmotivated to run, kayak, write, cycle, you name it. There are seasons when activities that usually pump you up are corrupted by lies of discouragement. So, how do you move past this? Or a better way to ask: how do you face this period in your life when you simply want to give up? These are tricky questions to approach. I’m not a therapist, so if there is a deeper underlying issue, talk to an expert who can help you. As for the activity itself, I’ve been in this spot multiple times. Here are some tactics that I use to stay motivated after a bad hike (or three)!

Be Honest About Bad Hike Days

First things first, admit to yourself that you had a bad hiking day. If you say to yourself “wow, today was great” while you’re crying in the shower after a day of defeat, you are lying to yourself. So be honest! Admit that it wasn’t great. Give yourself the pity moment and then give yourself some encouragement. Correct, today sucked. But the next hike might be better! Or, it might be worse. Either way, there will be another hike.

Being honest with yourself allows you to grow in your hiking and life experiences. You are allowed to be discouraged. It’s in the growing pains that we learn what works and what doesn’t work. Once you admit to yourself you had a bad day, only then can you approach the why. Avoiding the truth about bad hikes limits you to a space of stagnation, not necessarily in your physical movement, but in your mindset about hiking.

So, tell yourself you had a bad hike.

Then ask yourself why.

The answer may be obvious to you. Or you may not be able to come up with any answers for the “why.” It could be some grey muddled area. All of these are okay. It starts your path on the route of discovery.

Let’s make this less theoretical. Here are eight examples of my answers when asking myself why I’ve had a bad hike over the years:

1. I’m exhausted and my feet hurt and I don’t want to go on

2. I used to be able to hike this in 25 minutes and now I’m struggling to complete this hill in 40 minutes. I am disappointed in myself for losing my endurance and strength

3. I just failed an important test so I did this hike to make me feel better. It didn’t work and I’m still sad

4. I’m on my period and everything sucks

5. The moon is in retrograde. So is mercury. And probably Pluto and Jupiter, too. Just Joking ???

6. That guy gave me the creeps and I regret hiking today because I feel extremely unsafe. What if he follows me home? I should listen to my mom and stop hiking alone!

7. I just had a really hard conversation and need to let out some steam. Instead, my thoughts replayed the entire conversation over and over and over.

8. I got lost, hiked an extra five miles, and ran out of water halfway down the mountain. I am dehydrated and dying (yes, a little dramatic, but let me have this!). Also, a child laughed at me.

Admitting that you had a bad hike allows you to analyze the reasons for your disappointment. Notice how all of these answers really have nothing to do with the act of hiking (except for the hurt feet). You’re allowed to have bad days! When you do, just be honest with yourself. It’ll pay off in the long run.

These pictures are the result of a bad hike day: Pre-hike, post-hike, and post-hike Boneyard beer because Mads and I felt we deserved it (we didn't, but we enjoyed it anyway). The hike itself was amazing (the views! Holy wow!), that is until we ran out of water. Then it became really bad. We also got lost and somehow hiked many extra miles, which apparently is embarrassing for anyone who does this hike because it is fairly straightforward.

Please know that my admitting to this is very vulnerable because, although a rather difficult hike, it is one of the most famous and trekked ones in Oregon. This being one of my "bad hikes" is pretty mortifying. Sigh, c’est la vie. It is the truth. So, if you ever feel defeated, know that I was defeated by Charity, the famous South Sister of the Cascades.

Accountability Buddies

Get your friends to help you out! That’s what they’re there for!

Have a hiking buddy or buddies that will hold you accountable for doing what you love even when you don’t really love it right now. Hiking with other people will get you outside and make sure you stick with it. When you hike by yourself, it’s so easy to come up with excuses to not go. It’s much harder to say no when you’ve committed to other people. It is especially more difficult when those friends force you to go with them, which they should.

Tell your friends to make you go, no matter what. There are no “I don’t feel like it” days. A friend who holds you accountable will make sure you stick with your commitment. Find these friends and hold them close. Some day, they will also have bad hikes and not want to go, and you will take on the role of an accountability buddy.

Hiking with friends is also enjoyable! Find people who push you to be a better hiker. Find people who want to become avid hikers. Find people who you admire and who admire you. That goes for most friendships, anyway. Being in a community gives you the social support and encouragement to continue growing in the things you love to do. When you can’t find the motivation to continue hiking, allow others to support you.

Reframe Your Reasons for Hiking

You are a human. You have power over your thoughts and actions. You also have the power to change your perspective, though admittedly, this takes lots of practice. It’s actually super, super difficult. But, it’s possible! Sometimes, ya just gotta talk yourself up by giving yourself a hiking mantra.

I’m out here and for now, that is enough.

This hike makes it possible to be ready for my next big adventure.

I am safe, I am okay.

Each step makes me stronger.

I am capable.

I can eat a hamburger after this.

Repeating mantras to yourself may seem strange at first or maybe it comes quite naturally. It doesn’t hurt to try. Repeat a mantra to yourself throughout your hike to reframe your mindset while hiking.

As an aside, when I kayak I usually sing a Taylor Swift song before a big rapid and through the water. It helps a ton!

Revisit a Bad Hiking Spot

One of the best ways to overcome a bad hiking day is to return to the trail and reclaim your treks! That hiking spot that kicked your ass? Go back and get your ass kicked again! With a few more times, you’ll be able to know each step you need to take and soon enough, you’ll be a master of that trail. Keep returning and set new goals and records for yourself. Keep in mind that breaks are good. Go the next week, next month, or even the next year. No matter your timeline, return to the trail.

Disclaimer: I said before that it’s not usually the hike itself that makes for a bad hike. This is not always true. Sometimes you get a gross trail that’s filled with dog poop and the hike sucked because you are now covered in shit. If this is the case, ignore the revisit a bad hiking spot rule. It’s not worth it.

Schedule Your Hike and Make Yourself Commit

Get out your planner, Google calendar, or reminders on your phone. Schedule that hike! And then do it! Intentionally add hiking to your weekly routine to hold yourself accountable. Hiking takes work, especially if you don’t have the motivation to actually go.

Give yourself a time frame, too. You don’t have to do an entire trail. Set aside an hour! Walk for thirty minutes, then turn around and walk back. If you feel like going for longer, do it! If not, you know you stuck to your scheduled hiking time and you accomplished a goal. Heck, even if you only have fifteen minutes, set a timer for eight minutes then hurry back. You control what you prioritize and how you use your time.

Give Yourself Grace

Finally, my favorite tip is to give yourself grace. You’re allowed to have bad hike days. When you don’t meet your goal, use that to work harder, but not in a way that is punishing to your body, heart, and mind. We all have bad days. Give yourself some grace and allow room for growth. Life isn’t about constantly getting better at something. Strive for greatness, yes, but that looks different at different points of your life. So don’t be so hard on yourself! You got this.

I hope these tips help you if and when you find yourself in a hiking rut. Remember, it’s okay to be discouraged. The important thing is to keep on hiking despite having a bad day.