Running’s awesome—it brings people together, clears your head, and keeps you fit. But let’s be real: sometimes runners do stuff that annoys other runners and non-runners alike.

Whether it’s overposting on social media, blocking paths, or judging pace, these habits can give our community a bad rep without us even meaning to.

I’ve seen it, I’ve done it, and I’m all for cleaning up our act. So here’s a no-nonsense list of 38 common runner habits that can rub people the wrong way—and simple ways to avoid them.

If you want to be a better runner and help build a stronger, friendlier running community, stick with me.

Got a pet peeve of your own? Drop it in the comments—I want to hear what drives you nuts out there.

1. Why Over-Posting About Running Can Harm Your Image

We’ve all shared a sweaty selfie after a run or posted about a new personal best on Instagram. But there’s a fine line between celebrating progress and flooding your feed with constant updates.

It’s great to share your passion, but if every post is about running, it can start to feel like bragging, even if that’s not your intention.

How to Avoid It:

Don’t post too often. Mix things up by sharing both victories and struggles to show the full journey.

2. Respecting Shared Spaces: Why Runners Must Be Considerate

I get it. You’re in the zone, and you don’t want to think about anyone else. But when you’re running in shared spaces, like parks or busy streets, being considerate is key.

How to Avoid It:

Don’t block paths or run too close to others. Be aware of your surroundings and adjust your path when needed. Check this guide to running etiquette.

3. How Excessive Bragging Can Turn Off Fellow Runners

It’s natural to feel proud of your accomplishments. But there’s a limit to how much “humble bragging” is okay. Constantly flaunting your personal records or race finishes can make others feel excluded.

How to Avoid It:

Celebrate your wins, but also acknowledge others’ progress, no matter how small. Running is personal for everyone.

4. Why It’s Time to Stop Judging Others for Their Pace

One of the most frustrating things I see is runners shaming others for their pace, especially beginners. We’ve all felt insecure about our pace, but the truth is, running is about progress, not perfection.

How to Avoid It:

Support all runners, no matter their speed. Celebrate their progress and remember that everyone’s journey is different.

5. Running With Headphones Is Dangerous

Headphones can help you get in the zone, but they can also be a safety risk. Running in high-traffic areas with loud music can prevent you from hearing cars, cyclists, or other runners.

How to Avoid It:

Use headphones wisely. Take them out in busy areas, or use bone-conduction headphones to stay aware of your surroundings.

6. Running in Unsafe or Inappropriate Areas

We’ve all thought, “I’ll just run in the street, it’s quicker.” But running in unsafe areas is never a good idea.

How to Avoid It:

Always pick safe routes. Wear reflective gear, run against traffic, and stay aware of your surroundings.

7. The Danger of Ignoring Trail or Nature Etiquette

When running on trails, it’s important to respect nature. Yield to hikers, step off the trail when passing others, and don’t disturb wildlife. Trail running isn’t just about speed—it’s about enjoying the outdoors responsibly.

How to Avoid It:

Follow trail rules and be respectful of everyone on the trail, including cyclists and hikers.

8. Why Littering During Runs Makes the Running Community Look Careless

Littering during a race or training session is one of the worst things a runner can do. Whether it’s tossing a gel packet or dropping a water bottle, it leaves a negative impact on the environment and the running community.

How to Avoid It:

Dispose of trash properly. Hold onto it until you find a trash can or take a few extra seconds to find one.

9. Don’t Be the Runner Who Treats Running as the Only Way to Get Fit

Running is amazing, but it’s not the only way to get fit. Promoting running as the one and only fitness option can alienate people who enjoy other forms of exercise, like yoga, cycling, or strength training. Running should be part of a balanced fitness routine.

How to Avoid It:

Celebrate all forms of fitness. Encourage others to explore what works best for them.

10. The Importance of Listening to Your Body

Overtraining is a real problem. Many runners push themselves too hard, ignoring the signs of fatigue or injury. Listening to your body is key to long-term success in running.

How to Avoid It:

Pay attention to your body’s signals. Take rest days, get enough sleep, and don’t push through pain.

11. Overusing Running Stickers on Cars

We’ve all seen those race stickers on cars, like 13.1 or Ragnar. But, honestly, they can seem a bit much to people who aren’t runners. Sure, they’re a big deal for us runners, but to others, it might look like we’re showing off.

How to Avoid It:

Celebrate your achievements in private or share with friends who understand your passion without making it a public display.

12. Talking About Running All the Time

It’s easy to get caught up in a runner’s enthusiasm, but constantly steering conversations back to running can frustrate non-runners. We’ve all been there—guilty of turning every conversation into a running chat, right? But not everyone wants to hear about our last race or new PR.

How to Avoid It:

Be mindful of the context and mood before launching into running talk. Give others a chance to share their interests too.

13. The “Hobby Jogger” Mentality

Some runners unintentionally alienate those who run at a slower pace by calling them “hobby joggers” or downplaying their efforts. These terms can make it seem like only fast runners are worthy of respect.

How to Avoid It:

Appreciate all runners, regardless of pace or experience. Every runner has their own journey.

14. Excessive Social Media Posts About Running

We all love sharing our runs, but constantly posting about every run, whether it’s a personal best or an easy jog, can overwhelm your social media followers. Non-runners might not appreciate the daily updates, especially if it feels like you’re bragging about every little accomplishment.

How to Avoid It:

Try to share a balance of your successes and struggles. Show the real side of running, including the tough days, so it feels more relatable.

15. Taking Over Shared Spaces

Runners who block paths or take up entire sidewalks with their groups can make other people, including non-runners, feel uncomfortable. It’s all about sharing spaces with respect.

How to Avoid It:

Be aware of your surroundings, and when running in groups, stay single-file if needed to make room for others.

16. Judging Others for Their Fitness Choices

Some runners, in their passion for the sport, make the mistake of thinking other forms of exercise are inferior. Triathletes, cyclists, and even walkers can feel judged by runners who think running is the best exercise.

How to Avoid It:

Celebrate all forms of fitness. Share the benefits of running, but never diminish the value of other activities.

17. Running Without Listening to Your Body

Ignoring fatigue, injuries, or warning signs from your body in the pursuit of a faster pace or higher mileage can lead to burnout or injury. Not listening to your body sends a dangerous message that pushing through pain is always necessary.

How to Avoid It:

Pay attention to your body. Recovery is just as important as training, and knowing when to take a break is key for long-term success.

18. Making Every Run a Race

Some runners turn every run, even a casual jog, into a race. Whether it’s trying to pass someone or pushing themselves too hard, it can make others uncomfortable or put unnecessary pressure on themselves.

How to Avoid It:

Remember that running is about personal enjoyment. It’s okay to take it slow and enjoy the experience without trying to outdo others.

19. Running in Fancy Gear Without Using It Properly

Runners often buy expensive gear, but sometimes they don’t actually use it the way it’s meant to be used (like wearing shoes that don’t match their gait or using compression gear when it’s not needed). This can come off as trying to show off, instead of actually focusing on practical use.

How to Avoid It:

Invest in gear that actually supports your training needs, not just what looks cool or is trendy.

20. Spitting in Public

Spitting is something that many runners do, but it’s important to be considerate of others around you. Spitting in the middle of a busy path or near pedestrians can be really unpleasant.

How to Avoid It:

Move to the side or wait for a more appropriate time to clear your throat without grossing anyone out.

21. Talking About Your Running “High”

While “runner’s high” is a real thing, describing it in a way that makes others feel like they’re missing out can be frustrating, especially for non-runners.

How to Avoid It:

Share your positive experiences without making others feel left out, so everyone can feel part of the fun.

22. Not Acknowledging Fellow Runners

A friendly nod or wave when you pass another runner is a simple way to build camaraderie. Ignoring other runners can make them feel isolated or unappreciated, especially in community spaces.

How to Avoid It:

Acknowledge your fellow runners with a wave or a smile. It creates a sense of community.

23. Judging Non-Runners for Their Lifestyle Choices

Some runners are quick to judge those who don’t exercise or don’t share their passion for fitness. This can create division and discourage others from joining the running community.

How to Avoid It:

Be compassionate and non-judgmental. Everyone’s fitness journey is personal, and it’s important to support others without making them feel inferior.

24. Bragging About Running in Bad Weather

Running in tough conditions (like rain, snow, or extreme heat) can be impressive, but constantly bringing it up as if it’s a badge of honor can make others feel bad if they don’t run in the same weather.

How to Avoid It:

Appreciate running in tough conditions, but keep the focus on the experience itself, not on trying to make others feel inferior for not doing it.

25. Wearing Running Gear Outside of Training

Some runners wear their workout clothes—compression socks, running shorts, or race shirts—out to social events. This can come off as trying to show off their dedication, even when it’s not the right time.

How to Avoid It:

Keep your running gear for runs or workouts, and choose casual clothes when you’re out with friends or in public.

26. Ignoring the Need to Be Polite to Non-Runners

Some runners forget that not everyone wants to talk about running or even be approached during their own outdoor activities.

How to Avoid It:

Respect people’s personal space and know when to engage in running conversations and when to keep it to yourself.

27. Running in Front of Other Runners to Block Their Way

Sometimes runners get so focused on their own pace that they end up blocking faster runners without even realizing it.

How to Avoid It:

Be mindful of other runners around you, especially in crowded spaces, and adjust your pace to avoid getting in their way.

28. Ignoring Path Etiquette and Running on the Wrong Side

Some runners forget basic path etiquette, like not weaving in and out of other runners or running on the wrong side of the path.

How to Avoid It:

Stick to basic rules—run on the right or left, depending on where you are, and pass others with care.

29. Complaining About Injuries While Running

Some runners turn every race or training session into a story about their injuries or discomfort, which can feel like oversharing or seeking sympathy.

How to Avoid It:

It’s okay to talk about struggles, but mix in positive stories and helpful advice to keep things uplifting.

30. Running with a Group and Blocking the Path

Group runs often spread out on narrow paths or sidewalks, forcing others to work their way around the crowd.

How to Avoid It:

When running with a group, stay in a single line or adjust to make room for others.

31. Using Running Terminology That Non-Runners Don’t Understand

Runners can sometimes throw around running jargon (like VO2 max, fartlek, or negative splits) without realizing that non-runners might have no idea what they mean.

How to Avoid It:

Either explain the terms or keep it simple when talking to non-runners to avoid sounding like you’re showing off.

32. Bringing Pets on Runs Without Proper Control

Running with dogs can be fun, but some runners don’t keep their pets under control, creating safety hazards or disruptions.

How to Avoid It:

Always leash your dog when running, especially in crowded areas or when passing others.

33. Running Too Close to Other People

Running too close to others can make people feel uncomfortable, whether they’re walking or jogging.

How to Avoid It:

Give others space when running, especially in crowded areas like parks. A little distance goes a long way.

34. Overemphasizing Race Time Over the Running Experience

Some runners get so caught up in race times that they forget to enjoy the experience, turning every conversation into a talk about speed or times—even for casual runs.

How to Avoid It:

Remember, running is about the journey, not just the time. Share the whole experience, not just the finish.

35. Speeding Up When Being Passed

When a slower runner speeds up just to avoid being passed, it can make things uncomfortable for the person overtaking them, creating unnecessary competition.

How to Avoid It:

Let others pass when it’s their turn. Running isn’t always a race unless it’s meant to be.

36. Taking Selfies Mid-Run

Some runners stop to take selfies during a run, interrupting their flow and distracting those around them.

How to Avoid It:

Focus on the run, or take a photo during a natural break, like after crossing the finish line or at a rest stop.

37. Not Offering Help to Fellow Runners Who Are Struggling

Sometimes, more experienced runners overlook others who are struggling during a race or group run. A little encouragement can go a long way.

How to Avoid It:

If you see someone struggling, offer a kind word or a helping hand—whether they’re a beginner or experienced.

38. Judging Other People’s Running Gear

Some runners can be too critical of others’ gear, implying they’re not running correctly if they don’t have top-tier equipment.

How to Avoid It:

Be supportive of others, no matter what gear they use. Running is about effort and commitment, not the cost or brand of your equipment.

Conclusion: Running with Respect and Humility

The running community is full of passionate people, but we all make mistakes.

Whether it’s overposting, being too competitive, or judging others, remember: running is about personal growth, not competition.

By avoiding behaviors that give runners a bad name—like overposting, littering, or being judgmental—we can build a more supportive and inclusive community.

It’s all about respecting others, being humble, and recognizing that everyone’s journey is different.

As runners, we have the power to shape how the world sees our sport. By treating others with kindness and respect, we can make running accessible to everyone—from beginners to seasoned marathoners.

Let’s keep the focus on growth, not perfection.

Ever run a race? Whether it’s a 5K, a marathon, or even an ultra, crossing that finish line is a rush!

The cheers, the pride, the high from crushing a goal you worked hard for. But what if I told you the real magic isn’t in the big wins?

It’s not always about hitting a personal best or finishing a big race.

Here’s the secret: real growth comes from the little wins—the ones that don’t make the headlines, but move you forward.

Small wins build momentum, boost your mental game, and prep you for bigger challenges.

Trust me, celebrating small wins is just as important as any race day victory.

Whether you’re chasing your first 5K PR, training for an ultra, or working on your pace—celebrating small wins keeps you motivated and consistent.

When I first started running, I had no clue what I was getting into.

The first real milestone was running from my house to the park and back, non-stop. It wasn’t a marathon or even a half—just a 4 km route.

But it felt huge.

Before that, I’d stop every few hundred meters, gasping for air.

That day, I pushed through and ran the whole way. That first 4 km changed everything. It showed me my limits weren’t as tough to break as I thought. It wasn’t just finishing—it was proving I could do it.

That small win—running 4 km—gave me the confidence to tackle bigger goals, like trail runs and races like the Maybank Half and Bromo Ultra. Each small win led to the next, making every goal feel closer. And that’s why small wins are more important than you think.

Why Small Wins in Running Matter for Long-Term Success

Small wins are just what they sound like: little victories that add up to big success.

It could be something simple, like running farther, improving your pace, or crushing a tough hill. It’s not about huge accomplishments—it’s the small milestones that keep you going.

When I was training for my first ultra, the Bromo 50K, I had countless small wins.

They didn’t seem big at the time, but they were the steps that got me to the finish line.

Every long run, even when it was hot and exhausting, felt like a small win. Surviving a brutal trail run, setting a new personal best, or conquering a hill I once thought was impossible—those small wins kept me going.

You might be wondering: why are these wins so important?

Why not just focus on the big picture and push straight toward the next race or PR? Well, here’s the thing: big goals can be overwhelming.

When you’re training for something massive, like an ultra or a marathon, it’s easy to get lost in the distance, the pace, and the long road ahead.

That’s where small wins come in—they help break things down into manageable chunks and give you a sense of progress every step of the way.

Why Small Wins Matter

We’ve all been there—those days when training feels like a grind, or when it feels like your progress has stalled.

Maybe your pace is stuck, or you’re dealing with an annoying injury.

Trust me, I know how frustrating it can be.

That’s when small wins really matter.

Small wins give you a burst of energy, like a little victory dance for your brain.

You might not notice it, but every time you hit a goal, even a tiny one, your brain sends out a wave of feel-good chemicals. And that wave keeps you pushing forward when things get tough.

I figured this out while training for the Bromo Ultra. The training felt endless, and there were days when I didn’t want to run at all.

But every time I hit a small goal—whether it was improving my pace on a tough trail or tackling a steep hill—I felt that rush of motivation, and it kept me going.

It wasn’t about running faster or further—it was about celebrating the little wins that kept me focused and strong.

Here’s the thing: celebrating those small wins can actually help you beat stress and avoid burning out.

We often think that only big achievements count—like race day or a new PR—but it’s the little victories that add up to real progress. Small wins break big goals into manageable chunks, making everything feel less intimidating.

For example, I’ve had days when the training felt endless, but when I focused on the small wins—like finishing a hard workout or running faster than last week—I saw the progress I was making.

That kept me motivated and helped me avoid burnout, even when the big goal felt far away.

How to Celebrate Small Wins

Celebrating small wins doesn’t have to be fancy. Sometimes, it’s the little things that matter most.

When I’m training hard, I make sure to celebrate the small wins.

After finishing a tough session, I take a moment to appreciate what I’ve done.

Sometimes, it’s as simple as enjoying a post-run coffee, taking in the beautiful Bali surroundings, or sharing my success with my girlfriend, who’s also a runner.

These simple moments help me recharge—mentally and physically—and keep me motivated through tough training cycles.

In the past, I’ve celebrated small wins by treating myself to something small after a hard run.

It’s not about the reward; it’s about recognizing the work I’ve put in and the progress I’ve made.

This habit keeps me grounded and focused on the bigger picture.

Here are some ways to celebrate your small wins:

• Track your progress: Use a fitness app, a journal, or a training log to track your wins and see how far you’ve come.
• Reward yourself: It doesn’t have to be a big treat—sometimes a moment of relaxation or a cup of coffee is enough.
• Share your success: Tell a friend or post your victory on social media.
• Reflect on your achievements: Take a moment to look back on what you’ve accomplished. This could be at the end of a training week or after a particularly tough session. Reflecting on your wins boosts your confidence and keeps you motivated for the next challenge.

How to Stay Focused on Big Goals While Enjoying the Small Wins

You may be focused on a big goal, like qualifying for a marathon or finishing an ultra, but it’s important to find a balance. I remember during my Solo Half Marathon training, I got bogged down by the long road ahead.

But focusing on small victories—like beating my pace on a training run or surviving a hot, grueling 10-mile trail run in Bali—kept me energized.

Celebrating these wins gave me the strength to push through even when the end goal seemed a distant dream.

A key element here is to focus on the journey rather than obsessing about the destination.

The big races, the PRs—they’ll come. But the process—the day-to-day grind, the small wins—makes the journey worthwhile.

Celebrating those moments reinforces the idea that each small step is part of the grander picture.

Mental Resilience and Confidence

Small wins have a powerful impact on your mental resilience. They keep you moving forward when setbacks arise, and they build confidence when you need it most.

For me, the real breakthrough came when I was struggling with an injury while preparing for the Solo Half Marathon. It was an exhausting, frustrating process.

But every time I managed to run a training session—even if it wasn’t my fastest time or longest distance—I took a moment to recognize that I was making progress.

That act of celebrating the win helped me stay grounded mentally and emotionally.

These small victories make setbacks easier to handle.

When you’ve experienced a tough run, or a training cycle that didn’t go as planned, looking back at your recent wins—however small—reminds you that progress is happening.

Whether it’s beating the heat on a training run or overcoming an injury to run again, these moments reinforce that you are capable of handling obstacles and bouncing back stronger.

Dopamine: The Fuel for Resilience

Research shows that even the smallest achievement releases dopamine, which is critical for maintaining motivation and mental resilience. This feel-good chemical reinforces positive behaviors, making it easier to stay committed to your running goals.

Each time I conquered a tough session, I felt a boost. In the heat of Bali, finishing a long run felt impossible at times, but when I pushed through, I felt an immediate rush of pride and accomplishment.

It wasn’t just about the run—it was about proving to myself that I could handle difficult situations and still succeed.

This is how small wins play into resilience—they give you the emotional strength to keep going, even when the going gets tough.

Building Mental Toughness for Bigger Races

Small wins also build mental toughness. When I trained for the Bromo Ultra, there were moments when I wasn’t sure I could keep going. The terrain was tough, the distance was intimidating, and the tropical heat drained my energy.

But every time I finished a tough hill session or conquered a difficult training day, I built the mental fortitude to push through.

Those small wins didn’t just prepare me physically for the ultra—they gave me the mental strength to keep my eyes on the prize.

Conclusion

The journey to big goals—whether it’s a marathon, an ultra, or a PR—isn’t a straight line. It’s full of ups and downs, and the key to staying motivated is to embrace the small wins along the way.

They provide the momentum you need to keep pushing forward, even when the end goal seems distant.

Throughout my running journey, from my first 4 km to my most recent ultra, small wins have been my secret weapon.

They’ve helped me stay focused, avoid burnout, and build the resilience needed to push through tough days. And the best part? These small victories make the journey much more enjoyable.

Remember, running isn’t just about crossing the finish line—it’s about the steps you take along the way.

So, celebrate every victory, no matter how small it seems.

Each one is a step closer to your bigger goals. Stay consistent, stay motivated, and keep embracing those small wins.

The big wins will come in time.

Vitamins and supplements have become commonplace in the daily wellness regimens of many individuals over the years. Traditionally, individuals used natural cures and whole foods, but scientific advancement brought with it concentrated types of nutrients which must be properly stored. Appropriate storage keeps the product potent and safe to use by avoiding the breakdown of the product or the rendering of the product unsafe for ingestion. Temperature, humidity, and light exposure can all impact supplements’ quality. Knowing how to store supplements and vitamins properly ensures you derive the best benefit. It is relevant to everyone, whether you are taking daily multivitamins or specialty wellness supplements.

Observation:
In the past, people kept vitamins and remedies in simple containers without much thought. Now, with better knowledge, storing supplements properly helps keep them effective and safe, making your health routine more reliable and beneficial.

Why Proper Storage Matters

Proper storage of vitamins and supplements is crucial to maintain them effective and safe for use. When supplements and vitamins are subjected to heat, moisture, or direct sunlight, they tend to degrade and lose efficacy in the long run. That is, even if you use them consistently, they may not yield the hoped-for benefits. Moreover, improper storage can also result in contamination and spoilage, which may harm your body. Storing supplements in a cold, dry area out of direct sunlight ensures the preservation of their quality. It also inhibits clumping or texture changes rendering them hard to ingest. Understanding the reasons why proper storage is important would enable you to guarantee your supplements function as they should and remain safe for use within their shelf life. Simple practices like verifying expiration dates and keeping containers closed yield better medical results.

Ideal Temperature and Humidity

Maintaining the right temperature and humidity is crucial for keeping supplements and vitamins fresh and effective. Extreme heat or moisture can cause pills to degrade faster or clump together. To protect your supplements, aim for a cool, dry environment. 

Here are three key factors to consider:

1. Keep supplements stored between 59 and 77 degrees Fahrenheit for best results.
2. Avoid humid areas like bathrooms or kitchens, where moisture is common.
3. Use airtight containers to limit exposure to air and humidity.

Following these guidelines helps preserve the potency and quality of your vitamins and supplements. Keeping your storage area within these temperature and humidity ranges reduces the risk of spoilage and ensures your supplements last longer. Being mindful of these factors makes your supplement routine more reliable and effective.

Choosing the Right Containers

Selecting the proper containers for storing supplements and vitamins plays a vital role in maintaining their effectiveness and safety. Many supplements come in plastic or glass bottles, but not all containers provide the same level of protection. Containers that are airtight help keep moisture and air out, which can cause pills to degrade or clump. Dark-colored or opaque containers are especially useful because they block sunlight, which can break down certain vitamins over time. Some people prefer to transfer supplements into specialized storage containers to organize their routine better, but it’s important to choose containers designed for health products. In cases where you have extra supplements or bulk orders, finding secure off-site storage may be helpful. Residents often turn to smart storage in Las Vegas, NV by NSA Storage to keep their health products safe, clean, and protected from extreme temperature and humidity fluctuations. This kind of storage helps extend the life of supplements while reducing clutter at home. Choosing the right containers combined with proper storage environments is key to preserving supplement quality naturally.

Facts:
Airtight containers significantly slow down the oxidation process in vitamins. UV protection helps preserve light-sensitive nutrients like vitamin A and C. Using the right container can extend supplement shelf life by months or even years.

Avoiding Common Storage Mistakes

Most of us unwittingly dilute the efficacy of our supplements and vitamins by making common storage mistakes. One of the common mistakes is storing supplements in the kitchen sink area or bathroom, where moisture is typically high. Moisture breaks down pills and capsules, which are less potent or sticky and clumpy. Another mistake is exposing supplements to direct heat sources like ovens or the sun. It accelerates the breakdown of susceptible vitamins, lessening the benefits they bring. Others leave the packs open or do not close the containers properly and let moisture and oxygen in. Exposure to oxygen means ensuing oxidation, which decreases the quality of the supplement. You should store supplements in original packaging developed to prevent penetration by oxygen and light. Storing supplements in an airtight, cool, dry cupboard or pantry away from wildly swinging temperatures keeps them whole. Avoiding these mistakes keeps your supplements in good form, effective, and bearable to take. Simple tweaks in the storage area determine great outcomes in how well they work in the long term.

Research
Industry reports show that up to 40 percent of consumers store supplements improperly, resulting in loss of potency. Studies indicate that controlling moisture and temperature can extend supplement effectiveness by over 50 percent. Proper storage practices play a crucial role in maintaining supplement quality and maximizing health benefits.

Organizing Your Supplement Space

There are various techniques to manage supplements and vitamins in an effective manner, which have their own merits and limitations. Some use clear plastic organizers in separate sections to quickly see and access different supplements. It is handy but might subject supplements to additional exposure to light and oxygen, which can impact quality. Others use opaque storage cabinets or boxes to protect supplements better from light and heat but must open containers to access items. Another method is to use pill organizers with labels, which are handy for daily use but tend to decrease the shelf life of supplements once they are taken off the original packaging. It is up to you to decide the best method of organization based on how you live and how frequently you use your supplements. It is also feasible to use multiple methods to strike a balance between protection and usage.

Case study
A busy professional organized her supplements in a clear, compartmentalized organizer kept inside an opaque cabinet. This setup allowed her to quickly find what she needed while shielding most supplements from light and heat. The combination improved her adherence to her regimen and helped maintain supplement quality, showing how blending methods can optimize both convenience and preservation.

Final Tips for Safe Storage

To preserve the effectiveness of your supplements and vitamins, store them in dry, cold locations away from the sun and moisture. Be sure to keep containers always sealed to keep the effects of the air and humidity away from the material. Be sure to read expiration dates regularly and do not store different supplements in the same container. Keep your supplements easily within reach for daily use but out of the reach of potential hazards. Storing your supplements in these simple ways keeps the supplements always safe, effective, and ready to use to preserve your body whenever needed.

We all have those days when motivation just seems to vanish.

The last time I lost motivation was training for a half marathon a few years ago.

Everything was going well until something changed a few weeks into my plan.

My legs felt like bricks, and my mind just shut down.

It wasn’t my body that was tired—it was my mind. I lost my focus and the drive to keep going.

That mental wall was tough to break through. I even started to question if I really wanted to train again, much less keep active.

After all those years of running, I suddenly questioned it all.

It was confusing, especially for someone who had been so committed. It took time, but I got back to what I loved.

Struggling with Training Plateaus

Hitting a plateau is one of the toughest things runners face.

When I trained for the Bromo Ultra, I felt like I was stuck in a loop. No matter how hard I tried, my times stayed the same, and I wasn’t improving.

Progress doesn’t always happen overnight.

Focusing on the bigger picture helped me push through. I realized that my hard work was building a foundation for future success, even if I couldn’t see it yet.

Plateaus are a normal part of the process. The secret is staying consistent, thinking long-term, and trusting that your effort will pay off.

“Sometimes progress isn’t visible, but you need to trust the process and focus on your bigger goals.”

Simple Strategies to Boost Motivation

When I hit a plateau, I make sure to mix things up. One of the biggest changes for me was switching up my training. I started doing more hill work.

I knew hill training would help build strength, improve endurance, and break my plateau. New terrain and pushing myself gave me the spark to keep going.

Another change that helped was interval training. It’s easy to get stuck, but changing your pace and intensity can help you break through. I don’t always love it, but interval training has made me faster and built my stamina.

How to Overcome the Frustration of Slow Progress

We’ve all had times when it feels like we’re not making progress.

I remember struggling with my pacing during training for the Maybank Half Marathon in Bali. Despite months of hard work, I wasn’t seeing the improvements I wanted.

I kept pushing, but nothing seemed to change.

Then, one day during a long run, something clicked.

I ran 10 miles faster than I ever had before, and it felt like all the hard work finally paid off.

It wasn’t just about the time on the clock—it was a reminder that progress comes in waves.

Sometimes, you’ll go through stretches where you feel like you’re not improving, and that’s totally normal.

Managing the Emotional Rollercoaster

If you’ve been running for a while, you know that the emotional ups and downs are inevitable. Some days, you feel on top of the world, and other days, you wonder why you even bother.

Over the years, I’ve learned to detach from the emotional highs and lows that come with running.

I remind myself that motivation ebbs and flows, and that’s okay. On the hard days, I focus on the joy of the run itself—the fresh air, the rhythm of my feet hitting the ground, and the sense of freedom it gives me.

This is something I stress to my athletes, too. It’s not always about the finish line or the PR. Sometimes, it’s about the process, the effort, and the mental strength you build along the way.

Practical Advice for Overcoming Motivation Droughts

One of the best pieces of advice I’ve gotten—and now share with you—is to celebrate the small victories. It’s easy to get caught up in big goals, but when progress feels slow, it’s important to celebrate the small wins.

Maybe it’s finishing a tough workout, running just a little farther, or simply showing up when you didn’t feel like it. These small wins are what keep us going when the big goals feel far away.

Conclusion

Running isn’t always about seeing fast improvement. Sometimes, the most important thing is just showing up, even when the results don’t show up right away. The key is to stay consistent, trust the process, and celebrate the small wins.

Whether you’re stuck in a motivation drought or facing a plateau, you’re not alone.

The emotional and physical ups and downs are part of the journey—and pushing through them makes you stronger.

When in doubt, step back, breathe, and look at the bigger picture.

Every step forward counts, no matter how small. Keep moving forward, stay patient, and trust that breakthroughs will come when you least expect them.

When I first started running, I never realized how much tracking my progress would change everything. I tracked my distance and pace, but when I upgraded to a better watch, I saw just how much tracking could help.

Suddenly, each run wasn’t just a workout—it became a guide to getting better.

It was like a light bulb went off. I wasn’t just running anymore—I was tracking my improvement.

There’s something powerful about seeing the numbers—looking back at where you started and where you are now.

It feels like you’re in control, like you’re not just running aimlessly.

You’re on a clear path, with signs showing how far you’ve come and how much is left. It’s not just about crossing the finish line or hitting a personal best.

Tracking your progress is what keeps you going when things get tough, when the weather’s bad, or when you’re feeling drained.

But here’s the thing about running: It’s not just about showing up and running mindlessly.

It’s about showing up, tracking your progress, adjusting when needed, and coming back even stronger.

Tools and Methods: From Basics to High-Tech Tracking

When I first started, tracking was simple. I used a notebook, a simple GPS watch, or my phone’s fitness app. But as I got more serious about training—especially for big goals like the Bromo Ultra or a sub-20-minute 5K—I needed better tools.

That’s when I upgraded to a better running watch. I needed more detailed stats—like pace, heart rate, and cadence—that helped me improve my technique and push harder.

The watch showed my performance instantly, giving me immediate feedback.

I could track my pace, monitor my heart rate, and check my cadence to see how smooth my run was. But that was just the start.

The real change happened when I started using Excel alongside my watch. I began putting all my data into Excel after every run—mile splits, heart rate, route details—everything. That’s when I truly understood how my body was coping with the training.

I started noticing patterns.

I saw things I would’ve missed if I had just used the watch or app.

With real-time feedback and long-term trends, I could make smarter decisions about my training.

If my pace improved on certain routes, I challenged myself to go further.

If my heart rate was too high, I’d back off and focus on recovery. Using both the watch and spreadsheets kept me organized and focused on my goals.

Incorporating Data-Driven Insights

Studies show that data-driven training boosts motivation and improves performance by giving runners the feedback they need to adjust and get better.

I saw this firsthand—having those numbers right in front of me made it easy to adjust my training plan based on real evidence, not guesswork.

Practical Takeaway:

Using tools like running watches and tracking apps is scientifically proven to boost motivation by providing clear, visual feedback.

Whether it’s through seeing your pace improve week after week or recognizing patterns that guide future training decisions, tracking isn’t just about numbers—it’s about seeing your progress and planning your next steps.

Tracking as Motivation During Setbacks

Let’s be real: There are days when it feels like you’re just spinning your wheels. You wake up, throw on your running shoes, and head out the door, but you don’t feel the same energy you did the day before.

Maybe your legs feel like lead, or your mind is filled with doubts.

It’s easy to want to throw in the towel and call it a day.

I’ve had those days, especially during tough training cycles like the one I went through leading up to the Bromo Ultra Marathon. It was a particularly challenging period for me.

My training wasn’t going as planned. I hit a few setbacks, and I felt like I was stuck in a rut.

But here’s where tracking became invaluable. When I looked back at my training data, I saw the small, incremental improvements I was making in endurance and pace.

I wasn’t moving backward. I was moving forward, even if it didn’t feel that way in the moment.

That’s the beauty of tracking: It doesn’t just tell you how fast or how far you’ve run—it tells you that progress is happening, even when it doesn’t feel like it.

Seeing those small victories—maybe I shaved a few seconds off my pace or managed to hold my cadence for an extra mile—gave me the mental boost I needed to push through.

It reinforced the idea that this isn’t a sprint; it’s a long-term journey.

Addressing Plateaus and Setbacks:

Plateaus and setbacks? They happen to every runner, even the pros.

But here’s the good news—tracking your progress can help you figure out what’s holding you back.

Like that one time I hit a plateau—I used my data to see if I was overtraining, eating poorly, or not resting enough.

Once I figured it out, I adjusted my training plan to focus on recovery and eating better—two areas I hadn’t been paying enough attention to.

Practical Takeaway:

When progress stalls, tracking your runs can help you pinpoint what’s going wrong. It could be slowing down, needing more rest, or adjusting your diet—the data tells you what to do next.

Small Wins Lead to Big Results

Isn’t it awesome when the numbers start going up? It could be shaving a second off your mile time or going a little farther on your long run—those little wins count.

Tracking my progress boosted my confidence, especially as I set bigger goals. Seeing my 5K pace improve week after week kept me pumped. Every milestone, no matter how small, felt like a win.

And all those little wins added up, changing my mindset from “I’m not good enough” to “I’m getting better, step by step.”

For example, when I was training for my sub-20-minute 5K, I checked my data after every run to see where I improved.

Maybe I was faster on the first mile, or maybe I stayed strong during the last part of my intervals.

Each small win, shown in my data, kept me fired up. It proved that my hard work was paying off and pushed me to keep aiming for bigger goals.

It wasn’t just about crossing the finish line.

It was about seeing my progress in real-time and using that to fuel the next run.

Tracking gave me the clarity to keep going, even when things felt tough.

The Surprising Power of Predicting Success Through Data

One thing that really surprised me was how accurate my watch was at predicting race times.

I used to doubt the data, especially when it came to predicting my race times.

But when I compared the predicted times to my actual race results, I was blown away by how close they were. For example, my watch said I’d finish a half marathon in 1:30, and I crossed the line in 1:29:45.

Not only did I hit my goal, but I was also ready for it, thanks to the insights my watch gave me throughout my training.

It felt like having a secret weapon—data helped me tweak every run and every training block until I was race-ready.

This was a game-changer. It showed me that training with the right data wasn’t about random effort—it was about working smarter. It was about using the right tools to predict and hit my goals.

Data wasn’t just a number anymore—it became my roadmap to success.

Setting Data-Driven Goals

I’ve learned that the best goals are the ones based on data—not guesses or wishes.

You can’t just pick a number out of nowhere and expect to reach it.

You have to know where you’re starting, see your trends, and then set goals based on that.

Tracking data helps you set clear, measurable goals and break them down into actionable steps.

If you’re hitting certain splits consistently, you can adjust your intervals or long runs to target a specific goal.

Tracking helps you adjust your training to match your strengths and weaknesses, which moves you toward your goal with confidence.

Tracking also helps you refine your goals as you progress.

Sometimes, as you improve, your old goal might not seem as tough as you thought.

Tracking helps you see when you’ve outgrown a goal and need to aim for something bigger.

Conclusion

Tracking my running progress has completely transformed my approach to training.

It’s not just about hitting new personal records or achieving race goals.

It’s about understanding every step of the journey—celebrating small victories, learning from setbacks, and constantly refining my approach.

So, if you’re feeling stuck or unmotivated, take a look at the data. It’s not just numbers on a screen—it’s the story of your hard work, your growth, and your dedication.

Tracking will help you stay motivated, keep you consistent, and, most importantly, show you just how far you’ve come.

Ready to start tracking your runs? Download my free running progress tracker now and take your training to the next level!

I vividly remember standing at the start line, the sun beating down in the desert heat, feeling the weight of doubt settle into my bones.

I’d trained for this, but there was something about the scale of the race and the harsh conditions that made me question my abilities.

My legs were already heavy from the first few miles, and mentally, I wasn’t sure I could keep going. It was one of those “I can’t do this” moments.

But little did I know, that mindset was about to shift—and it would change the way I viewed running forever.

The Power of the Mind in Endurance Sports

Running isn’t just about what your legs can do—it’s about what your mind can handle.

The mind-body connection is a real game-changer in endurance sports, and studies show how powerful our thoughts can be in shaping our physical performance.

Dr. David Bishop’s research on recovery highlights something incredible: when athletes believe they’re recovering or pushing past their limits, they actually experience improved physical outcomes, even when the conditions don’t change.

It’s the idea that belief itself can enhance performance. The mind doesn’t just react to physical signals—it can influence how those signals are processed. When you truly believe that your body is capable, your physical limits are pushed further than when you doubt yourself.

This mind-body link is why mindset isn’t just a motivational tool—it’s a fundamental part of how we perform as runners.

For me, during the Bromo Desert Marathon, the transformation from “I can’t” to “I can” wasn’t just a mental shift. It was a shift in how my body responded to the challenge.

As soon as I adopted the “yet” mindset, my legs didn’t feel quite as heavy, and the heat didn’t feel as unbearable. It was like telling myself, “I haven’t done this yet,” gave my body the permission to keep going, despite how tired I felt.

The Neurochemistry of Small Wins

You’ve probably heard the saying, “Success is a series of small wins.”

But there’s science behind it. Every small victory we achieve—whether it’s completing a tough interval or reaching the next water station—releases dopamine in the brain.

Dopamine is the chemical that makes us feel motivated, rewarded, and happy. Every small win is like a mini dose of motivation that keeps you moving.

This is why focusing on small wins during a race works.

As I trudged through the desert, each milestone—no matter how small—gave me a little boost. Reaching the next water station, conquering another hill—each win brought me closer to the finish line.

This isn’t just mental trickery; it’s a biological process happening in real-time, reinforcing positive behavior.

When I focused on the next small goal instead of the massive race ahead, I was tapping into my brain’s natural reward system.

And it works—studies show that when we achieve small wins, our brains reward us with more than just a fleeting sense of pride. It builds momentum, making it easier to keep going toward bigger successes.

The power of “yet” isn’t just about what you tell yourself—it’s about reinforcing that belief with every step, every small victory, and every dose of dopamine that keeps you moving toward the ultimate goal.

The Start – Entering the Race with “I Can’t”

It all started with a feeling of dread.

Standing at the starting line of the Bromo Desert Marathon, I saw the vast desert ahead of me, and it felt impossible. The heat, the sandy hills, and the endless stretch of desert were overwhelming.

As soon as I started, a wave of self-doubt hit. I kept thinking, “I can’t do this. I’m not built for this. This is too much.”

The first loop didn’t make it easier. I felt my energy draining with every step. By the time I finished the first lap, my body was begging me to stop. My legs ached, my lungs burned, and the heat made the air feel heavy.

Every muscle in my body screamed for me to quit. And the self-doubt? It only got louder. The idea of continuing felt impossible.

The Shift – “I Can’t” Becomes “I Can”

About 5 or 6 kilometers into the second loop, after a quick break to refuel and rehydrate, something shifted.

The exhaustion didn’t disappear, and my body still hurt, but that cloud of self-doubt started to clear.

That’s when I realized: I wasn’t as broken as I thought.

Sure, the hills ahead were still intimidating, and the heat hadn’t let up, but that “I can’t” mindset wasn’t helping me anymore.

I began to change how I talked to myself. Instead of saying “I can’t do this,” I started telling myself, “I haven’t done this yet.” I stopped seeing the race as an impossible challenge and started breaking it down into smaller, manageable steps.

The power of “yet” became my mental anchor. It gave me permission to struggle, to slow down, and to focus on the process instead of worrying about the end result.

One Step at a Time

The shift from “I can’t” to “I can” didn’t happen all at once. It happened by focusing on small victories.

Every time I reached a water station, climbed a hill, or completed another kilometer, it felt like an accomplishment.

Instead of feeling overwhelmed by the thought of finishing the entire race, I concentrated on one step at a time. Each step, each mini victory, reinforced the belief that I was capable of finishing.

Focusing on small wins kept me motivated and gave me the energy to keep going. By the time I crossed the finish line, I realized that those small victories had added up to something much bigger than I could have imagined.

The race wasn’t about the distance between me and the finish line—it was about how each step, each little victory, led me to success.

The Role of Preparation and Training

As important as physical training is for a race, mental preparation plays a huge role too.

Leading up to the Bromo Desert Marathon, I had done long runs in similar heat and terrain. My body was ready for the challenge, but beyond that, I had mentally prepared myself for what was to come. I knew I’d face discomfort, doubt, and exhaustion along the way.

One mental strategy that really helped was breaking the race into smaller, manageable chunks. Instead of thinking about the entire marathon or the intense heat ahead, I focused on one segment at a time.

Whether it was reaching the next water station, tackling the next hill, or just maintaining my pace, it felt a lot more achievable. This made the race feel less overwhelming and helped me stay focused.

I also leaned on mantras to stay grounded.

Phrases like “One step at a time” or “I can do this” kept me focused on what I needed to do. These weren’t just words—they were reminders to stay in the moment and trust the process. Instead of thinking “I can’t,” I learned to believe I could push through as long as I stayed focused.

Reaching the Finish Line – The Power of ‘I Did’

When I crossed the finish line at the Bromo Desert Marathon, I was filled with euphoria. It wasn’t just about finishing—it was about everything that led me there.

The change from “I can’t” to “I did” wasn’t just a mental shift; it reflected my growth as both a runner and a person. The doubts, fears, and pain I had along the way were all part of the journey, and overcoming them felt like a victory in itself.

Crossing that finish line wasn’t just about completing a race; it was about proving to myself that I could do something I once thought was impossible. The “I can’t” mindset had been replaced with a simple truth: “I did.” And that shift meant more to me than any physical achievement. It was a reminder that the real victory lies in the growth that happens along the way.

Conclusion:

Looking back at the Bromo Desert Marathon, the biggest win wasn’t just finishing the race—it was overcoming the doubts and fears that used to hold me back.

The shift from “I can’t” to “I did” has shaped the way I approach running and life. The “power of yet” reminds me that growth is a process, not a destination. It’s not about being perfect, but about showing up each day and taking one step at a time.

So, if you’re at the starting line of a challenge—whether it’s a race or something else—remember this: “I can’t” is just the beginning. With every step, you’re getting closer to “I did.” And that’s where the real victory lies.

Running in the heat and climbing those steep, endless hills—there’s a tough beauty in it.

I’ve spent a lot of time doing both, living and training in Bali, where the intense heat, high humidity, and challenging terrain often push me to my limits.

But trust me, there’s nothing like the feeling of conquering it all.

In this article, I’ll share everything I’ve learned about training in tough conditions, from physical prep to mental strategies, and how they’ll help you become a stronger, more resilient runner.

From Struggle to Strength

I remember the first time I trained in Bali’s heat. It was a wake-up call.

The tropical climate here is unforgiving—hot, humid, and relentless. The kind of heat that makes your shirt stick to your back, makes it hard to breathe, and leaves your legs feeling heavy.

I was used to milder temperatures, and stepping out into Bali’s heat felt like being dropped into a sauna with my running shoes on.

At first, I couldn’t even last a couple of kilometers without feeling wiped out.

My heart raced like I was in a sprint—but I was just trying to finish. My body was working hard, and my mind wasn’t far behind, fighting it.

The heat made every step feel like a struggle. My legs burned, my head throbbed, and the air tasted salty from the sweat pouring off me.

But instead of quitting, I kept going. And looking back, it was one of the best decisions I ever made for my running.

Why Training in the Heat Works

Training in the heat teaches you more than just physical strength—it builds mental toughness, too.

In the heat, your body has to work harder to cool itself down.

Your heart rate spikes faster, and your muscles get tired more quickly.

But, over time, your body gets better at handling it. It adapts. It learns to regulate temperature and become more efficient in the heat.

The Science:

Heat training boosts blood volume and helps your body handle the heat better. Over time, this leads to a lower core temperature, better sweat efficiency, and more endurance. It’s the same process athletes use to prepare for tough conditions like ultramarathons in the desert.

How to Hydrate and Replenish Electrolytes in Extreme Heat

One of the most important things I’ve learned from training in the heat is the importance of hydration.

When you’re running in the heat, don’t wait until you’re thirsty to drink.

By then, your body’s already starting to dehydrate. I make sure to hydrate well before I even step out for a run.

I drink plenty of water throughout the day and always carry water with me when I run. I also add electrolytes to my water since I lose a lot of sodium through sweat.

Practical Tip:

Electrolytes are just as important as water when running in the heat.

I take small sips of water every 10-15 minutes, even if I’m not thirsty. Electrolyte tablets are a must. Without them, the heat can lead to cramping and dehydration, which can mess up your training. Heatstroke is also a big threat. 

Heat Acclimatization & Running

When I first started running in Bali, I could only manage short runs in the early morning, before the sun got too intense. But I knew if I was going to adapt to the climate, I had to push myself to run in the heat.

Slowly, I started running at noon, when the sun was at its peak. It was brutal at first. My body felt like it was on fire, and every step felt like moving through molasses.

But after a few weeks, things started to click. My body adjusted. I wasn’t as tired, my breathing steadied, and my legs felt lighter.

The Science:

Heat acclimatization is about exposing your body to higher temperatures over time, which helps it perform better in the heat. Over a 2-3 week period, your body adjusts by improving blood volume, sweat efficiency, and its ability to regulate core temperature. Studies show that this adaptation helps you run longer and more comfortably in hot conditions.

How to Build Resilience and Strength

Running in the heat tests your endurance, but hills are where you truly discover your inner strength.

They challenge you physically and mentally, pushing you to dig deeper than you thought possible.

I’ve struggled with hills, especially when I was new to running. But looking back, those hills taught me more about pacing, strength, and patience than any flat run ever could.

Why Hill Running is a Game Changer

Running uphill targets muscles that don’t get much love on flat surfaces—quads, glutes, and calves. It’s not just about building strength, though.

Hills also ramp up your cardiovascular fitness. Your heart and lungs have to work harder, which makes running on flat terrain feel like a breeze.

But hill running isn’t just physical. It messes with your mind, too.

When you’re faced with a long, steep incline, it’s easy for your brain to tell you to quit.

But if you can push through that discomfort, you’ll learn more about resilience and patience. And when you finally reach the top, there’s no feeling quite like it—catching your breath and taking in that view makes every step worth it.

How to Pace Yourself on Hills

Pacing is everything when it comes to hill running. You don’t want to burn out too early by pushing too hard at the start.
I’ve learned that it’s about finding a steady rhythm.

Instead of focusing on a specific pace, I concentrate on keeping a consistent effort. At first, I’d have to remind myself to slow down. I’d start at a steady pace, making sure I could sustain it all the way to the top instead of trying to race up.

Form – Keep It Tight and Efficient

Your form is crucial on hills. I used to slouch while running uphill, which made it harder to breathe and wasted energy. Over time, I realized how important it is to keep good posture.

I engage my core, lean slightly forward from the ankles (not the waist), and sync my arms with my legs. This helps me power up without losing momentum.

Combining Heat and Hills 

Running in the heat is tough, and so is running up hills. But when you combine them?

That’s a whole new level of difficulty.

The mental strength required to push through the sweltering heat while tackling steep inclines can feel like a battle. But trust me, the reward at the end is worth every ounce of effort.

Pacing for Heat and Hills Combined

When I’m facing both heat and hills, I always start with a conservative pace.

It’s important to ease into it and give your body time to adjust. As the heat begins to take its toll, I adjust my stride and breathing to conserve energy.

Small, steady steps become my mantra, especially when I’m climbing. I remind myself not to rush it and to keep pacing steady for the long haul.

Fueling for Success

Staying hydrated is key, especially in the heat and on hilly terrain.

I take small sips of water and electrolytes every 10-15 minutes.

For fueling, I stick to easily digestible, energy-packed foods that keep me going without weighing me down.

Hydration and proper fueling are essential to powering through both heat and hills.

Pushing Past the Breaking Point

Running in extreme heat and up steep hills can mess with your head.

There’s always a mental battle as you push through the pain.

The trick is to break the run down into smaller chunks. Instead of focusing on the entire hill or run, I concentrate on getting to the next landmark or reaching the top of the hill.

This mental shift from “I can’t do this” to “I just need to make it to the next checkpoint” has been one of the most valuable tools I’ve learned from tough runs.

Training in the Heat 

Running in the heat is more than just learning how to handle sweat and hydration. It teaches you about your limits and how to push through them.

Training in extreme conditions requires patience, respect for your body, and staying calm when everything feels out of control.

Finding Your Groove in the Heat

One of the biggest mistakes I made early on was pushing too hard too soon. I’d get frustrated with my pace, trying to keep up with my usual times. But running in the heat isn’t about speed—it’s about effort.

I started listening to my body, adjusting my pace, and focusing on consistent effort instead of time.

The heat will slow you down—that’s just how it is.

But in return, you’re building mental and physical strength that will pay off when it gets cooler.

What I learned is that it doesn’t matter if it’s slow, as long as it’s consistent. You’re still building stamina, endurance, and strength, which will help you in the long run.

Hydration Is Key

When it’s hot, your body loses fluids fast, so staying hydrated is key. I don’t wait until I’m thirsty—I make sure to hydrate regularly, especially before and after my runs.

Carrying water with me is a must, and I sip small amounts every 10-15 minutes.

Electrolytes are just as important. Running in the heat drains your body of minerals like sodium, potassium, and magnesium.

I use electrolyte tablets or sports drinks to replace these minerals, keeping my body in good shape during runs. Without them, you risk cramping, dizziness, and even heatstroke.

Tackling Hills

Hill running isn’t just about powering up inclines. It’s about pacing, mental endurance, and strategy. Over time, I’ve learned how to handle even the steepest hills with ease. The key is pacing, form, and recovery.

Final Thoughts

Training in tough conditions—whether it’s intense heat or steep hills—will push you like nothing else. But it’ll also make you stronger, both mentally and physically.

These challenges force your body to adapt and your mind to grow. Each step in the heat and every uphill climb brings you closer to becoming the runner you want to be.

Next time you face the heat or a tough hill, remember: it’s not about just getting through it—it’s about thriving. You’ve got what it takes to succeed, and you have the mindset to push through.

The heat and hills are part of the journey. Embrace them, and you’ll come out the other side stronger, better, and more resilient.

Frequently Asked Questions (FAQ)

How long does it take to acclimatize to running in the heat?

It usually takes 10-14 days of consistent training in the heat to start seeing significant improvements. Your body will gradually adapt and get better at regulating temperature.

What are the best shoes for hill running?

Trail running shoes with good grip and stability are perfect for hill training. Look for shoes that provide excellent traction, especially on uneven terrain.

Call to Action:

Now it’s your turn.

Try adding heat and hill training to your routine this week.

Share your experiences, victories, and challenges with me.

I’d love to hear how you tackle these tough conditions and what you’ve learned. Let’s crush it together!

Let’s get real—running isn’t just something I do to chase a personal record or get ready for the next race.

It’s become a part of my everyday life, like the thread that holds everything together—work, family, everything.

If you’re reading this, you probably already know that running does more than just keep you fit. It can change the way you live, think, and approach everything else.

When I first decided to improve my running and hit a new PR, it wasn’t just about going faster.

I was tired of running just for the sake of running. I wanted something deeper.

Living in Bali, surrounded by trails and stunning beaches, made it easy to see running as more than just a workout.

I started building my day around it—grabbing my morning coffee and heading out for a run to clear my head before diving into coaching.

Those early mornings by the beach or rice fields weren’t just training; they were part of a ritual that helped me stay grounded.

Now, running isn’t just about the miles.

It’s about how those miles shape my life off the trail and make everything else smoother.

If you’ve ever wondered how running fits into your life beyond fitness, stick around.

Let’s talk about how running can complement your life in ways you didn’t expect.

Mental Toughness

If you’ve been running for a while, you know that it’s not just physical—it’s mental.

You push through those miles, but what you don’t realize is you’re building mental strength that goes way beyond your morning run.

When I first got serious about running, I was focused on times, speed, and hitting PRs.

I was obsessed with the numbers—how fast could I run a 5K? How far could I go on my long runs?

But pretty quickly, I figured out that running wasn’t just about hitting goals.

It was about how it was shaping my mind. The discipline, focus, and grit—it taught me how to break through mental barriers.

And this is where running ties into daily life.

You know those days when it feels like everything’s piling up—emails, meetings, deadlines, personal stuff?

When I’m feeling overwhelmed, I don’t reach for the “escape” button.

I lace up my shoes and hit the pavement. Running has taught me how to keep going when the finish line feels way out of reach.

I live in Bali, where traffic can drive you crazy. I’ve learned to embrace the chaos instead of letting it stress me out. Running showed me how to breathe through the frustration and use that stress to fuel my run.

Whether it’s a rough work day or a personal challenge, the mental toughness I’ve built through running helps me stay calm, focused, and solve problems without losing it.

Running teaches you that life’s challenges are like those tough intervals—mentally tough, but manageable if you break them down, take it step by step, and keep going.

And when you look back, you realize you’re stronger because of it.

Mental Health and Clarity

Running has always been more than just a workout for me; it’s my mental reset. When I reach for my shoes and hit the road, the stress and clutter of daily life just fade away with every step.

There’s something about the rhythm of my feet hitting the ground and my steady breath that brings peace.

I’m not the only one who feels this way. Many runners I’ve spoken to treat their runs like therapy.

It’s their time to be alone with their thoughts and escape the madness of the day.

For some, it’s a chance to work through personal challenges or clear their minds.

I’ve had some of my best ideas while running and have solved more work problems during a jog than sitting at my desk.

Research and many runners agree that running can help reduce anxiety and depression, offering a real emotional release. For me, it’s my time to reset, clear my mind, and tackle life with a fresh perspective.

Goal Setting: Small Wins, Big Impact

One of the best parts about running is the goal-setting. Whether you’re shooting for a new personal record (PR), tackling your first marathon, or just trying to run more consistently, it’s all about progress.

But it’s not just the big goals that matter. It’s those small wins along the way that keep you going.

Running taught me the importance of setting both big and small goals.

When I first started, I was all about smashing my PR, but I had to learn to take it step by step.

I couldn’t jump straight into ultra runs and expect to crush it.

I had to build my endurance, refine my technique, and listen to my body.

Running is a lot like life. We all have big dreams—whether it’s in our careers, personal lives, or relationships—but they don’t happen overnight. You need to break them down into small, achievable steps.

Just like I moved from 5Ks to half marathons, life works the same way: it’s all about taking small, consistent steps toward the bigger picture.

For me, running became a tool for achieving both personal and professional goals.

Whether it was deciding to take on more clients or start a new project, running helped me clarify my priorities.

I’ve had breakthrough moments on runs where I solved business problems or figured out the direction I wanted to take next.

In running, and in life, consistency is key. Small steps lead to big achievements. Stick to the process, and you’ll see the rewards.

Time Management and Efficiency

Life in Bali, like anywhere else, can get chaotic. There’s work, family commitments, and an endless to-do list. But running taught me something valuable about time management.

At first, I was worried that squeezing in a run would just add to my stress.

Over time, I realized that running actually helps me manage my time more effectively.

It’s like pressing a reset button for my mind. I come back from a run feeling clear-headed and focused, ready to take on the day. And the best part? I’m more productive, both personally and professionally.

I’ve noticed that after a run, I dive into tasks with better focus and a sharper mind. And I’m not alone in this—many runners feel the same way. I bet you feel the same.

Running gives me the mental space I need to recharge, allowing me to approach tasks with a fresh perspective.

The benefits are real: I handle stress better, work more efficiently, and, most importantly, I stay present in all aspects of my life.

What once felt like an extra item on my schedule has become a crucial part of my routine—fueling my day.

Running as a Tool for Reflection and Growth

Running isn’t just about fitness—it’s been a tool for personal growth. It gives me the space I need to reflect on life and the challenges I’m dealing with. Some of my best breakthroughs, whether in work or personal life, come during these runs.

There’s something powerful about running alone with my thoughts, just me and the rhythm of my stride. It’s when I can reflect, process emotions, and clear my mind of the clutter.

Running has helped me tune into myself and my emotions, which makes it easier to face life’s challenges with a clear head and calm demeanor.

It’s also a time for creativity. Some of my best ideas hit me when I’m running, and I find that I often solve problems or come up with new ideas out there.

Without the distractions of everyday life, I can just think, breathe, and let the answers come to me.

A lot of runners experience this kind of self-reflection. Running serves as a mental reset for many, offering time to process emotions and find clarity in tough situations.

It’s not just about finishing the miles—it’s about using them as a chance to reflect and grow.

Consistency and Adaptability

Like with anything in life, running shows me the importance of consistency and adaptability.

In the beginning, it can feel tough.

Whether it’s starting a new workout routine or setting big goals, it’s easy to feel discouraged when progress is slow. But running has taught me to stick with it, knowing progress doesn’t always happen in a straight line.

When got into the sport, I couldn’t even run a few kilometers without stopping.

But I kept showing up, even when it was hard.

Over time, I learned to push through the tough days. That’s the beauty of running—it teaches you that no matter how hard it gets, as long as you keep moving forward, you’ll get stronger.

This lesson in consistency has affected every part of my life. Just like in running, when life gets tough, I remind myself that even the small steps count.

The key is showing up every day, doing the work, and sticking with it.

Conclusion

Running isn’t just about fitness.

It’s about everything that happens between the strides—the mental clarity, the personal growth, the relationships, and the lessons learned.

It’s a lifestyle that changes the way you approach your day, your goals, and your challenges.

For me, running has become more than just staying in shape—it’s a key part of my life, my work, and my mental health. It impacts how I manage my time, how I think, and how I connect with others.

Whether I’m running alone for clarity, training with my partner, or pushing myself with new goals, running has shaped the way I live and work.

So, if you’re looking for a way to improve more than just your fitness, give running a try. The journey might not always be easy, but it’s always worth it.

Let me take you back to my first trail run. It was a mix of adrenaline and nerves, with a dash of excitement thrown in.

I had been running on roads for a while, but stepping onto that trail felt like a whole new world.

The terrain was uneven, the path unpredictable, and suddenly, I wasn’t just worried about finishing—I was worried about falling, spraining an ankle, or even getting lost.

Trail running is nothing like road running.

On roads, you know what to expect. But on the trail, every step feels like a leap into the unknown.

I remember thinking, “What if I trip on that rock? What if I run off the trail and get lost?”

These were the fears I had to face. But here’s the thing: trail running isn’t about overcoming those fears all at once.

It’s about facing them step by step.

The more I ran, the more I realized it’s not about speed or avoiding falls.

It’s about adapting to the environment and embracing the challenge.

And let me tell you, that’s something I’ve learned time and time again.

Let me try to ease some of your trail running fears – assuming that you have more than a few.

1. The Fear of Falling on the Trail

Let’s talk about one of the biggest fears in trail running—falling. And guess what? You will fall. It’s part of the game.

Whether you’re just starting or have been running trails for years, falling happens.

But the good news is: falling doesn’t have to be a big deal. In fact, every time you fall, you get a little better.

When I first started, I’d panic every time I saw a loose rock or hidden root.

My heart would race just thinking about tripping. But over time, I learned the key is to keep your steps light and quick.

The faster your cadence, the quicker you can react to changes in the trail, whether it’s a rock or a bump.

Now, I don’t panic when I trip. I’ve learned to roll with it—literally.

Tucking your chin and rolling over your shoulder is a lifesaver when you fall.

I know it sounds dramatic, but trust me, it works. The more you fall and get back up, the more you realize that falling is just part of the experience. And each fall helps you become a more confident runner.

Here’s how to handle this the fear of falling while trail running:

• Quick cadence: Keep your steps light and quick. Here’s your full guide to trail running form.
• Look ahead: Don’t just focus on the ground. Keep your eyes on the trail ahead of you.
• Tuck and roll: If you do fall, protect your body by rolling over your shoulder.

2. Managing the Fear of Getting Lost

Let’s not sugarcoat it—getting lost on a trail can be scary, especially if you’re in unfamiliar territory.

I made the mistake early on of thinking I could just wing it and rely on my instincts.

That landed me in some nerve-wracking situations.

Now, I always plan ahead. I research the trail, make sure I have a physical map, and download GPS apps just in case.

That simple preparation takes away a lot of the stress.

I also make it a point to stick to well-marked trails when I’m still building confidence. Starting with loop trails—ones that bring you back to the same spot—helps, too. That way, you can’t get too lost.

Running with a buddy also helps ease the fear of getting lost. If you’re feeling nervous, grab a friend or join a running group. There’s something comforting about having someone with you, especially when you’re new to trail running.

Here’s how to avoid getting lost on trails:

• Research the trail before you run.
• Use a map and a GPS app (download offline maps just in case).
• Stick to well-marked, looped trails when starting out.

3. The Fear of Wildlife Encounters

Wildlife encounters on the trail can be pretty unsettling. I get it—when you hear something rustling in the bushes or see shadows moving ahead of you, it’s easy to panic. I’ve been there myself, like the time I stumbled upon a group of wild boars on the trail.

It was intense.

But here’s what I learned: most animals don’t want anything to do with you.

Honestly, they’re probably more scared of you than you are of them.

During that wild boar encounter, I froze for a second, but then I remembered something: make some noise. So, I started clinking rocks together, and to my surprise, the boars ran off immediately.

This is one of the best pieces of advice I can give you when it comes to wildlife fears—make your presence known.

A simple “Hey, boar!” or even just talking to yourself can help you stay calm and alert the animals you’re there.

If you do have a wildlife encounter, here’s the rule: stay calm and give them space.

Back away slowly without turning your back, and they’ll likely move away. In areas where animals like bears are a concern, it’s smart to carry bear spray and keep it easily accessible. It gives you extra peace of mind, and that confidence will help you enjoy the trail more.

Here’s how to handle wildlife while running:

• Make noise (talk, sing, or shout).
• Carry bear spray if needed.
• Back away slowly if you encounter an animal.
• Stay calm—most animals just want to avoid you.

4. The Fear of Running Alone in Remote Areas

Running solo on remote trails can bring up some real anxiety.

I’ve definitely been there. When I first started trail running, I was nervous about being alone out in the middle of nowhere, especially if something went wrong.

But over time, I came up with a few tricks to handle that fear.

One of the most important things I do now is always let someone know where I’m running and when I plan to be back. That way, if anything happens, they know where to start looking for me.

I also carry my phone, fully charged. If I’m running somewhere more isolated or at night, I bring a flashlight or headlamp to help guide my way.

The other part of staying safe is staying aware of your surroundings.

I’ve learned to trust my instincts. If something doesn’t feel right, I don’t hesitate to turn back or change my route. Running solo doesn’t have to be scary as long as you’re prepared and stay alert.

My best advice:

• Always tell someone your route and expected return time.
• Carry your phone with emergency contacts.
• Stay alert and trust your instincts.
• If you’re unsure, run with a group for added safety.

5. The Fear of Running in Adverse Weather

Running in bad weather is another common fear. Whether it’s rain, fog, or extreme heat, the idea of running in less-than-ideal conditions can really mess with your mind.

When I first started trail running, I was afraid of the rain—I didn’t want to slip or hurt myself, and I worried that the trail would get too muddy and dangerous. But over time, I learned to embrace the elements instead of fearing them.

For rain, I learned that it’s all about footing.

The trails can get slippery, but with shoes that have good grip and traction, you can reduce your chances of slipping.

I also adjust my pace in rainy conditions, knowing that the wet trails will naturally slow me down. Taking smaller, more controlled steps helps me feel safer on rainy runs.

When it comes to heat, preparation is key.

I’ve run in some seriously hot conditions, and I know how quickly things can go south if you’re not careful.

Now, I always carry plenty of water and electrolytes, and I make sure to wear light-colored clothes to help stay cool. Running early in the morning or late in the evening helps me avoid the hottest part of the day.

For foggy conditions, I don’t let it throw me off.

Sure, it’s a little spooky not being able to see clearly ahead, but staying calm and using a headlamp or flashlight to guide me through keeps me steady.

The fog might make the trail feel more mysterious, but as long as you take your time and maintain a steady pace, you can get through it just fine.

Here’s how to manage adverse weather while running:

• Rain: Wear shoes with good traction and take smaller steps.
• Heat: Hydrate and wear light clothing. Run during the cooler times of the day.
• Fog: Stay calm, use a headlamp, and take your time.

6. Fear of Snakes and Other Wildlife (Including Fear of Bites)

Let’s be honest—snakes can be pretty freaky.

The thought of stepping on one, or even just seeing one on the trail, can definitely make you hesitate.

I get it, I’ve had my own close calls. I remember one run where I nearly stepped on a rattlesnake—coiled up right on the edge of the trail. My heart was racing, I froze for a second, and then it was gone. Just like that.

Here’s what I’ve learned: snakes are usually just as freaked out by us as we are by them.

They’ll often slither away as soon as they hear or see you coming.

The key is learning about the local wildlife—especially snakes. If you know their habits, what to do if you encounter one, and how to react, that fear can turn into confidence.

I carry a whistle and sometimes a basic snakebite kit, just in case. But honestly, if you give them space, they’ll usually just move on without a problem.

Here’s how to stay safe:

• Learn about the snakes in your area.
• Carry a snakebite kit or basic first-aid supplies.
• Use a whistle to alert wildlife of your presence.
• Stay calm—most wildlife, including snakes, wants to avoid you.

7. Fear of Losing Signal and Being Unable to Contact Help

There’s nothing quite as unsettling as realizing you’re deep in the woods, and your phone has no signal. I’ve been there, and it’s a real fear. What if something goes wrong, and you can’t get help?

To ease this anxiety, I always take steps to stay connected.

I download offline maps for every trail I plan to run.

I also carry a satellite communication device like the Garmin InReach. It gives me that extra layer of security, even if I’m out of range. And I always let someone know my route and expected return time, just in case.

My best tips:

• Download offline maps ahead of time.
• Carry a satellite device like the Garmin InReach.
• Share your route with someone before heading out.

8. Fear of Slower Times and Feeling Out of Shape

Trail running isn’t about speed; it’s about enjoying the experience.

The terrain can be unpredictable, and it’s natural to feel like you’re moving slower than usual. But here’s the truth: that’s totally okay. When I first started, I struggled with feeling like I was too slow.

But over time, I’ve learned to embrace the slower pace. Trail running isn’t a race—it’s a journey.

Instead of focusing on pace, I focus on how much time I’ve spent or how far I’ve gone.

The slower pace gives me more time to appreciate the surroundings and focus on my form. Plus, every step—no matter how slow—is still progress.

My best advice? 

Forget about speed. Focus on enjoying the trail, the views, and your personal journey. Whether you’re running for 30 minutes or a few hours, it’s the experience that matters most.

9. Fear of the Dark (Night Running)

I get it—running in the dark can be a little intimidating, especially on unfamiliar trails. But after a while, I started to enjoy it. The key is having good lighting and being ready. A solid headlamp makes all the difference.

I use a headlamp with enough brightness to light the trail and avoid that “tunnel vision” feeling. I started by running at night on trails I knew well, and as I got more used to it, the fear just faded.

Here’s how to handle it:

Start running at night on familiar trails, and get yourself a headlamp with plenty of power. The more you practice, the more confident you’ll feel.

10. Fear of Heights (Cliffs or Steep Trails)

High-altitude trails or steep drops can definitely mess with your head. I’ve been there—those narrow, high trails where it feels like you could slip any moment. But over time, I learned to take it slow, focus on my footing, and trust the trail.

Manage this fear by:

If you’re nervous, start with smaller hills and work your way up to bigger ones. Take your time, watch your steps, and trust yourself. With every trail, you’ll feel more confident.

Conclusion: Feel The Fear And Do It Anyway

Trail running is one of the most rewarding sports, but it’s also full of challenges. From the fear of falling to running into wildlife, it’s totally normal to be a little scared. But don’t let that stop you. The key is to be prepared, stay aware, and take the journey one step at a time.

Every time you face a fear—whether it’s falling, getting lost, or running into wildlife—you grow stronger, more confident, and more capable.

Remember, nobody’s perfect.

Trail running isn’t about getting everything right—it’s about pushing yourself and enjoying the ride. Whether you’re running solo or with a group, the more you face your fears, the less they’ll control you.

Running trails is all about adventure, and the only way to enjoy it fully is to face your fears and turn them into opportunities to grow.

So, the next time fear starts creeping in, just remember: you’ve got this.

Lace up your shoes, hit the trail, and embrace the journey ahead. It’s not about avoiding fear—it’s about running with it.

Keep Running Strong,

David D

I used to believe big goals were the only things that counted.

I was always chasing the next race, the next PR, or that ultra marathon finish line, waiting for that one big moment to prove how far I’d come.

But here’s the thing: that’s not where the magic happens.

The real power is in the small wins—the little victories that happen along the way.

I remember when I ran my first 4K without stopping. At the time, it felt like the hardest thing I’d ever done. I had struggled to even make it past 2K, gasping for air and wondering if running was even for me.

But that day, when I ran the full 4K from my house to the park and back, something clicked. It wasn’t just about the distance—it was about proving to myself that I could do more than I thought.

That small win gave me the confidence to take on longer runs, harder trails, and even sign up for my first ultra marathon.

Here’s the secret: every big achievement is built on a series of small wins. And those wins?

They’re worth celebrating.

Let me share with you my perspective on why small wins matter, how to spot them, and why celebrating them will keep you motivated to keep pushing for the bigger goals ahead.

What Are Small Wins in Running?

When we talk about small wins, it’s easy to brush them off as no big deal.

But trust me, they’re far from insignificant.

A small win could be anything from running your first 2K without stopping, completing a tough hill workout, or hitting a new personal best.

It’s these little victories that keep you moving forward and show you that progress is happening—even if it’s not always obvious.

For me, it was about breaking past the limits I had set for myself.

That first 4K was huge for me, and it wasn’t just about the distance.

When I finished my first 10K race, I felt the same way. It wasn’t about the time or the place—it was about finishing what I started and pushing through, no matter how hard it felt.

These small wins might seem minor, but they’re the foundation for bigger achievements.

They create momentum, build confidence, and give you the mental strength to keep going.

It’s like stacking blocks; you need each one to build something bigger.

And the more small wins you rack up, the closer you get to your big goals.

The Psychology Behind Small Wins

We often underestimate the power of small wins, but research shows they can have a huge impact on motivation. Celebrating these small steps activates your brain’s reward system, releasing dopamine—the feel-good chemical that helps keep you moving forward.

This chemical boost lifts your mood, improves focus, and makes it easier to stay committed to your bigger goals.

In their research on the Progress Principle, Teresa Amabile and Steven Kramer found that small wins are key to keeping momentum.

When you accomplish something, even something as simple as finishing a tough workout or hitting a new pace, your brain rewards you with a rush of dopamine.

This creates a feedback loop: the more you recognize and celebrate these small wins, the more motivated you become. It’s like getting a little boost of energy that brings you closer to your bigger running goals, one small win at a time.

Why Small Wins Matter

The mental impact of small wins is massive. Celebrating them releases dopamine, the same chemical that powers your motivation and boosts confidence.

Think about it—when you hit a milestone, whether it’s completing a tough workout or hitting a new pace, your brain rewards you. That positive feedback keeps you engaged and pushes you to keep going.

But it’s not just about feeling good.

Small wins also reduce stress and help prevent burnout.

It’s easy to get overwhelmed when you’re only focused on that big finish line—whether it’s completing a marathon, hitting a new PR, or running an ultra.

The path to those goals can feel like an uphill battle. But when you celebrate the small wins, you break down the bigger goal into smaller, manageable pieces. You’re not just focused on the end result—you’re focused on what you can control: your progress.

This was especially true for me when I was training for the Bromo Ultra.

The training was tough—long trail runs, steep climbs, intense heat—but every small win along the way gave me the mental strength to keep going.

Whether it was conquering a tough section of trail or improving my time on a training run, those small wins kept the momentum going. They reminded me that even on the toughest days, I was getting closer to my goal.

How to Recognize and Celebrate Small Running Wins 

Celebrating small wins doesn’t need to be a big deal.

It’s about taking a second to appreciate how far you’ve come.

After a hard training session, I always pause to think about what I’ve just done.

Sometimes it’s just about enjoying a coffee after a run in Bali or telling my girlfriend about it—she’s a runner too. It’s about soaking in that win, even if it’s just for a minute.

There’s no one way to celebrate, but here are a few ideas to kick things off:

Track Your Progress

A training log or a fitness app is a simple way to keep track of your progress. Every time you hit a new goal—whether it’s running farther or getting faster—write it down. Seeing how far you’ve come is a huge motivator.

Fitness apps like Strava can track every run, improvement, and little success. Even a simple journal or spreadsheet can help you see how far you’ve come and keep pushing forward. Your running metrics matter.

Reward Your Self

Sometimes, the reward is simple—a cold drink after a run or just a few minutes to relax. The key is to take time to recognize your efforts, even if it’s just a small treat. It’s not about overindulging—it’s about recognizing the hard work you’ve put in.

Share Your Wins

Sharing your wins with others makes the celebration even better. Whether it’s telling a friend, posting on social media, or sharing with a running group, celebrating with others builds support and a sense of community.

And it makes the win feel that much sweeter.

How Small Wins Help You Overcome Setbacks 

Training for big goals, especially in something tough like running, is full of setbacks. One of the toughest times for me was when I was prepping for the Solo Half Marathon.

The Bali heat is brutal, and on top of that, I was dealing with injuries that had me frustrated.

There were times when it felt like I wasn’t making any progress.

But then I had a small win: I crushed a 10-mile trail run around Ubud, with steep hills, rocky paths, and that brutal heat.

It wasn’t the distance that felt like the win—it was the mental strength I had to dig deep for.

Finishing that run, when I was about to quit, gave me the boost I needed to keep going in my training.

That small win, after a tough string of days, reminded me I could handle the bigger challenges ahead.

Small wins help fight setbacks by keeping you focused on what you can control. After a setback, tracking small wins—like a better recovery run or a faster 5K—reminds you that the journey isn’t always straight.

Celebrating these wins keeps your momentum going when challenges pop up.

Small Wins as Motivation for Bigger Running Goals

When training for something like an ultra marathon, the journey isn’t a straight line. There are moments of pure elation, followed by tough setbacks, and often it feels like you’re just slogging through the grind.

But it’s those little milestones that carry you forward.

They remind you that progress is happening, even when the finish line feels miles away.

During my training for the Bromo 50K Ultra, I faced my fair share of long, exhausting training sessions in the blazing Bali heat.

But the key to pushing through those grueling days was celebrating the small wins along the way. Maybe it was a faster pace on a hill or a longer trail conquered, but each success built on the last.

By the time I stood at the start of the ultra, I didn’t see 50 kilometers ahead of me—I saw a series of small steps I could tackle.

That’s the power of small wins: they provide the mental fuel needed to tackle bigger challenges.

They turn what feels like an impossible goal into something more manageable, giving you the confidence to keep moving forward.

How Small Wins Build Discipline and Positive Habits

Discipline is essential for reaching long-term goals, but staying disciplined can be tough when the finish line seems far away. That’s where small wins really make a difference.

They build momentum and help you stay focused.

One of the biggest lessons I learned during my ultra marathon training was the power of consistency. Preparing for a race like the Bromo Ultra takes months of work, and there were days when I wasn’t feeling it.

But focusing on the small wins—like completing a tough run or shaving a few minutes off my time—helped me stay committed.

Celebrating these little victories also reinforces good habits.

The more you celebrate, the more you believe that each effort, no matter how small, gets you closer to your goal.

Whether it’s sticking to your training plan or getting out for a run when you’re not feeling it, small wins keep you on track.

FAQ: Frequently Asked Questions about Small Wins in Running

Q1: How do small wins improve running performance?

Small wins boost your confidence and give you the motivation to keep moving forward. Every success—whether it’s running faster or conquering a tough part of the trail—adds up and helps you work towards your bigger goals.

Q2: What’s a simple way to celebrate small milestones in training?

Celebrating small wins can be as easy as pausing to reflect on your progress, treating yourself to something nice, or sharing your success with others. Recognizing these wins keeps you motivated and focused on your long-term goals.

Q3: How do small wins keep me from burning out?

By focusing on small, achievable victories, you avoid feeling overwhelmed. When you only focus on big, distant goals, it’s easy to burn out. Celebrating small wins keeps things fun and helps you stay engaged, reducing stress and fatigue.

Q4: Can small wins help me stay motivated when things get tough?

Definitely. Small wins give you a mental boost when you’re feeling down. They remind you of your progress and help you stay resilient when setbacks come up. Each small win proves that you’re capable of achieving even bigger things.

Conclusion: The Magic of Small Wins

Looking back on my running journey, I don’t just remember the big races or the finish lines.

I remember the small wins—like running my first 4K without stopping, those tough hill sessions, or the improvements in my pace.

Those small wins made the bigger goals feel possible. They kept me motivated, built my confidence, and gave me the strength to push through tough times.

The key takeaway is simple: Celebrate the small wins.

Don’t wait for the big moments to reward yourself. Every step forward is a victory worth celebrating.

Whether it’s running a new distance, hitting a new pace, or just showing up when you don’t feel like it, those small wins are what keep you moving forward.

As you chase your big goals, remember: Success is built on small wins. Celebrate them.

They’ll carry you farther than you ever imagined.