1. Figure out what went wrong.
2. Focus on the health benefits.Even if you have a bad run, you're still getting lots of benefits, such as stress relief, calories burned, and other health benefits.
3. Don't forget the mental training, too.
4. Write about it.It may seem like writing about your terrible run will only prolong the agony, but expressing your thoughts about it in your training journal or blog can help you work through it. Having a record of what you think went wrong will also help you prevent you from making the same mistake in the future.
5. Try something different next time.
6. Talk to other runners.All runners, from beginners to elites, have days when it's tough it get through a run. Comparing bad run stories with other runners will make you feel better about your own experience because you'll know you're not alone.
More: How to Find a Running Group
7. Appreciate your good runs.
The silver lining of having a bad run is that it helps you better appreciate your great runs. After a terrible run, try to push the bad run out of your mind by thinking back to the runs when you felt incredible and experienced that intoxicating runner's high at the end. Another great run is not too far away.
8. Don't wait too long to run again.
Bad runs are usually pretty rare, so don't assume that you'll feel the same way the next time you run. So don't get discouraged and stop running for a week because you're afraid you'll have another tough run.