Running - Why 75 Hard (and Soft) Doesn’t Work

If you’ve been on social media in the last couple of years, you’ve probably seen someone doing 75 Hard — or maybe the “gentler” version, 75 Soft. It’s everywhere.

And I get it. These challenges look so appealing. A clear list of daily rules. A start date and finish line. A sense of toughness and accomplishment.

But in all honesty I have several issues with these types of programs. To begin with these programs don’t actually teach you discipline. They teach you rigidity. And rigidity almost always leads to burnout, injury, or the “all-or-nothing” spiral.

The other problem is what happens after those 75 days? Most people if they haven't burnout already are so tired of it being rigid that they didn't necessarily develop better habits they are just excited to be done, have results and return to their habits from before.

So let’s break this down — why these challenges don’t work for the long game, and what actually does.

The Seductive Appeal of Strict Rules

One reason people jump on 75 Hard or 75 Soft is because:
The rules are simple and black-and-white. (Two workouts a day. No alcohol. Stick to a diet. Take a progress pic. Do it every single day.) This takes the guesswork out of your program. You don't have to wonder if it is ok to skip a workout, have a drink because I am out to dinner or what type of workouts I should be doing.

Here’s a little secret I want to let you in on: other programs can take away the guesswork and still provide you with the tools to create lasting changes that become habits — habits that eventually just become part of your daily routine.

It feels like you’re doing something serious and structured. You don’t have to think — the program tells you exactly what to do. And let’s be honest: there’s bragging rights. People love to say, “I’m on day 43 of 75 Hard.”

That checklist feels empowering at first. You feel like you’re in control, finally doing something “big” for yourself. But here’s the trap: rules don’t equal results.

It’s kind of like painting by numbers. Sure, you’ll end up with something that looks like the picture—but it doesn’t mean you learned how to paint. With rigid challenges like this, you’re following rules, not building skills. The moment the rules disappear, so does your structure.

And that’s why so many people “fail” or fall off after 75 Hard or 75 Soft. Not because they’re weak, or lazy, or uncommitted. But because they built their progress on someone else’s checklist instead of building their own capacity to adapt.

True discipline isn’t about proving you can white-knuckle your way through arbitrary rules for 75 days. It’s about being able to keep showing up when life gets messy, schedules shift, or you don’t feel 100%. That doesn’t come from rigid all-or-nothing programs—it comes from learning how to pivot, how to self-correct, and how to keep moving forward without burning yourself out.

Why Rigid Systems Don’t Build Real Discipline

Real discipline isn’t about following a checklist for 75 days. It’s about what you do on day 76 — and every day after.

Challenges like 75 Hard/Soft have three big flaws:

They mistake rigidity for resilience. You learn how to follow rules, not how to adapt when life happens.
They ignore recovery and sustainability. Two workouts a day isn’t a badge of honor — it’s often a recipe for burnout or injury.
They create a “failure mindset.” Miss one thing? You’re “done.” That black-and-white thinking crushes people who already struggle with consistency.

Discipline isn’t about never missing. It’s about how you respond when you miss. It is about how you make choices going forward. Not that you have to be perfect all of the time but knowing how to find that balance in life and still keep working towards your goals. The problem is these programs and all of the ones that are similar don’t teach that.

Burnout Isn’t a Discipline Problem — It’s a Strategy Problem

It’s so easy to believe you just aren’t disciplined enough when you fall off a plan that has an end date. A lot of people who don’t make it through rigid programs end up thinking things like:

“I just don’t have enough willpower.”
“I couldn’t cut it.”
“I must not be disciplined.”

On the flip side, those who do complete the program often feel amazing at first — and they deserve to. But here’s the problem: many finish without developing sustainable habits. The moment that regimented schedule disappears, they’re left at a loss.

And for those who don’t make it all the way through, here’s the truth: burnout isn’t about your character. It’s not because you’re weak or lazy. Burnout happens when the system itself is unsustainable.

If the strategy is broken, the outcome was doomed from the start. It’s not you. It’s the plan.

The irony is, most people who sign up for these programs already are disciplined. They’re motivated. They’re willing to push themselves. What they’re missing isn’t effort — it’s a path they can actually sustain.

What Actually Builds Discipline (and Lasting Results)

So, if all-or-nothing challenges don’t work, what does?

1. Flexible Structure.
Clear guidelines that can bend when life does. Instead of “two workouts every day no matter what,” you need a routine that actually fits your life. Sure, if you’re training for a major event, certain workouts have to happen on certain days so you recover properly. But for the average person, two-a-days aren’t realistic. And never having rest days? Not realistic either.

2. Progressive Challenges.
Small steps that actually scale. You don’t go from zero to two-a-days. You build gradually: 20 minutes, then 30, then layering strength and conditioning intelligently. Your body isn’t designed to train 75 days straight without recovery. Of course you’ll crash the moment it’s over. And that’s if you make it that far without injury from the constant stress and lack of rest.

3. Real Habit Building.
Discipline grows through repetition of small, consistent wins — drinking water, getting enough sleep, strength training, fueling properly — not through extreme restriction. The problem with a program that has a hard end date is that your brain focuses only on finishing. You end up counting down instead of building habits you’ll actually carry for life.

4. Mindset Work.
This is the missing piece. Discipline isn’t just about doing more; it’s about knowing what drives you, managing your energy, and learning how to keep showing up even when it’s not exciting. Real lifestyle change requires a mindset shift. You can’t just follow a rigid set of rules and expect those habits to magically stick when the countdown ends.

That’s how you become unshakable — not through a 75-day sprint, but through a lifestyle you can actually maintain.

Closing: The Reframe

So if you’ve been tempted by 75 Hard or Soft, here’s my encouragement: you don’t need a trend or a hashtag to prove your discipline.

What you do need is a strategy that respects your body, your life, and your goals. One that gives you space to push yourself without running you into the ground. One that allows for consistency even when life throws curveballs.

Hard work is valuable. It’s what helps us grow. But when “hard” turns into perfectionism disguised as self-improvement, that’s just another trap — one that leaves you burned out, frustrated, and back at square one.

The truth is, you already have discipline. You’ve already shown up in countless ways in your life. What you may be missing isn’t grit — it’s a plan that actually works for you.

Build discipline the smart way. The sustainable way. The way that lasts. Because fitness shouldn’t just change your body for 75 days — it should strengthen your whole life for years to come.

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The Seductive Appeal of Strict Rules

Why Rigid Systems Don’t Build Real Discipline

Closing: The Reframe

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