Cross Training For Runners

Ever find yourself on the couch, telling yourself, “I’ll run tomorrow”?

I get it. I’ve been stuck in that rut myself.

But here’s the truth: sticking to running doesn’t have to be a fight. I hate to sound cliche but that’s the truth.

In my experience, sticking to training isn’t not about forcing yourself to run hard every time—it’s about making running something you enjoy.

A routine you’ll actually look forward to.

Sounds like a good idea? Perfect.

Now let me show you how I’ve made it work, and how you can too.

1. Start Small, Avoid the Overwhelm

I know how it feels—when you first start running, it seems like you’ve got to do it all to get results. But here’s the real deal: going all-in too fast is can definitely burn you out. I cannot emphasize this enough.

I also made this mistake when I got into running. My legs were wrecked for days. Soon, I was too beat to even look at my running shoes.

Trust me, that “go hard or go home” mentality doesn’t work for consistency.

So what’s my best advice? 

Simple.

Start small. Aim for 15-20 minute jogs, 3 days a week—that’s all you need at first. Forget about crazy mileage goals for now. Take baby steps. Get the habit going without burning yourself out.

The goal is to nail the routine before worrying about doing more. And once you’re comfortable with those short runs? Then you can start building.

2. Set a Simple Plan, Don’t Overcomplicate It

I get it—we all love a good plan. But when it comes to sticking to running, simplicity is key. Over-planning every mile will only leave you feeling overwhelmed and burned out. I call it paralysis by analysis – and you don’t want to end up there. Please.

My advice? Please keep it simple with a plan you can repeat.

When I started, I just ran a coupe of times per week and learned that I’d to do it without stressing about time, distance, or pace. I just showed up, put in the miles (very few ones indeed), and let the results come naturally.

What’s worked for me:

• Run 3-4 days per week. Keep it simple.
• Take rest days. Rest is key—don’t feel bad about taking a break.
• Focus on consistency, not being perfect.

3. Make it Fun—No One Sticks to Boring

Running can feel like a drag if you let it.

Who wants to keep doing something that feels like a chore? Well, not me.

So what should you do?

Again. Simple. Switch it up. Make it fun.

One day, I’ll run trails, the next day, I’ll hit the road. Sometimes I’ll run with a friend to chat and take the pressure off.

And races? They keep me motivated to train, giving me a goal to work toward. A race on the calendar is like a shot of adrenaline for your running routine.

So if you’re starting to feel like a hamster on a wheel, switch things up. Find some new trails. Join a running group.

Even the slightest change can make a massive difference in your motivation.

4. Accountability: Get Someone to Hold You to It

Let’s be honest—when no one’s counting on you, it’s easy to skip a run. But it makes a big difference when someone’s counting on you.

Whether it’s a running group, a coach, or a friend, accountability WORKS for success – not just when running.

Though I prefer to run alone, I sometimes schedule runs with a group whenever I can. When you join a team of other runners just like you, it makes it harder to bail. You don’t want to let your teammates down, and there’s a specific energy that comes from running together.

If you’re flying solo, tell a friend or family member about your running goals. When you’ve got someone asking how your run went, it’s harder to blow it off.

5. Set The Right Goals For Motivation

You might think motivation should always be there, but in reality, it’s easier said than done.

According to Dr. Rachel Hallett’s research, the hardest part of running is often just getting out the door.

In her research, she found that people who made a specific plan about when and where they would run were far more successful in sticking to their goals.

This is something I’ve definitely experienced.

When I was starting out, the days I’d planned my runs ahead of time were the days I actually stuck to it.

Setting a clear goal, like “I’ll run for 20 minutes after work at the park,” makes it easier to actually do it, instead of just hoping for motivation to strike.

Another study on beginner runners emphasizes that small wins add up.

Katy Kennedy’s research showed that beginners who started with small, manageable goals were far more likely to stick with their running routines.

Instead of aiming to run every day, focus on smaller goals like “I’ll run three times this week,” and celebrate each run as a victory.

The key is building a habit before increasing intensity.

6. Tracking Progress for Motivation

I hate to state the obvious but tracking your progress is a game-changer for staying motivated.

Every time I smash a milestone—whether it’s a faster pace or longer distance—I feel like a champ.

Seeing my progress, whether on paper or in an app, is proof all that effort is worth it. I use my running app to track my runs—it’s quick and easy to log miles, see my pace, and spot improvements.

It’s more than just numbers. It’s about watching yourself improve over time.

Plus, hitting milestones is a great way to celebrate the progress you’re making.

7. Make Running a Priority—Treat Your Runs Like Appointments You Can’t Skip

Make running a non-negotiable part of your day—like an important appointment you can’t skip.

For me, I fit running into my schedule, no excuses.

It’s about making time for your runs, no matter what.

That’s why I usually decide in advance the time and place of my runs so I don’t have to think about it nor negotiate with myself. I won’t bail on an important work meeting – same goes for running. The moment you start valuing your health the same way you value your work, your perspective will shift and what I’m saying right now will make so much more sense.

If something comes up, don’t let it derail your progress—plan a backup time to get your miles in.

8. Dealing with Setbacks: Injuries, Bad Weather, and Mental Blocks

When things go sideways—bad weather, an injury, or just one of those days—having a backup plan is key.

I live in Bali and when it rains here, it pours, but I don’t let that derail me. When it’s the case, I’d either choose to run in the rain (Renon park is perfect for that because it’s super safe), or hit the gym. The key is not to let the weather stand in the way.

Adjust your plan instead of skipping it—keep that momentum going.

9. Celebrate Your Wins—Big and Small

Celebrate every win—even the small stuff counts.

For me, it’s about reflecting on my progress. Whether it’s hitting a new weekly mileage goal or just completing a run after a tough day, I make sure to recognize it.

Those small wins? They’re what keep you coming back for more.

13. Running Isn’t for Everyone, and That’s Okay

I hate to sound like a gatekeeper, but running’s not for everyone.

If you’re someone who truly dislikes running, forcing yourself to do will only frustrate the hell out of you and that’s not nice.

But if you want to make it a habit, if you’re committed to the process, running can become a fulfilling part of your life.

Find what fits you. Not every sport or exercise is a perfect fit for every person. The goal isn’t perfection—it’s showing up consistently.  You can walk, join a yoga class, lift weights, swim, play tennis, you name it. The goal is to find something that makes you moving then stick to it.

Conclusion

Sticking to running is all about consistency, small wins, and keeping it fresh.

If you’re starting out, don’t aim for perfection—aim for progress. Start small, set realistic goals, and celebrate every step of the way.

Remember: Every run gets you closer to the runner you’re meant to be. So, lace up and get moving.

Call to Action:

Get out there today—run for 10 minutes, set a simple goal, and enjoy it. The hardest part is getting started. Once you do, you’ll wonder why you waited so long.

Running on flat roads has its benefits—smooth, predictable paths where you can find your rhythm.

But mountain running? It’s the wild, unpredictable thrill that takes you from flat roads to steep, challenging trails.

It’s not just about getting fit—mountain running is a whole new adventure.

Want to take your running to the next level? Then let me suggest trying running on a mountain.

In this guide, I’ll walk you through everything you need to know to get started with mountain running—gear, training, and what to expect on those rugged trails.

Why Mountain Running?

First off, it’s one of the most rewarding challenges you’ll ever take on.

It’s not just running; it’s about conquering challenging terrain, fighting elevation, and managing weather changes that can turn a race into a true adventure.

The physical challenges are clear—you’re climbing, descending, and dealing with rocky, slippery paths.

But it’s the mental side that really tests you. It pushes you to face discomfort, keep going when you’re tired, and stay focused when everything feels like it’s slowing you down.

My first mountain race, the Mantra 116 in East Java, was a real eye-opener. The 38K course took us up Mount Keliwirang, which is a massive 2,750-meter (9000-feet) elevation—and starting at midnight? That threw a whole new level of mental toughness into the mix. During the second steep incline of the race (pretty early too), my legs were shot, I could barely catch my breath, and the summit felt miles away. 

That day – let’s say that night – I realized that mountain running isn’t just about endurance – it’s mainly about mental toughness, strategy, then everything else. Instead of fighting it, I just accepted the pain. I reminded myself, “This is just part of the journey.” 

As a road runner I’d to adapt to the new settings – no more negative splits or tempo pace but just making it to the finish line in one piece.

Essential Gear for Mountain Running

Here are the essentials of mountain running gear:

Shoes that Grip

Trail shoes are essential. You need shoes with excellent traction to stay steady on rocky, loose, or muddy trails. Personally, I prefer shoes with a tough tread that grips both steep climbs and tricky descents. Pick shoes with durable soles and aggressive treads for a solid grip. Anything by Hoka or Salomon is good to go.

Lightweight Hydration Pack

Staying hydrated is matters, especially when you’re running at higher altitudes. A hydration pack lets you keep your hands free while carrying water and snacks.

For longer runs, a hydration pack is your best bet—it saves energy and keeps you fueled.

Right now I’m using Aonije Hydration pack and the 5-Liter capacity is enough for me. But I’m planning to do a few 50-Milers sometimes later this year so I’m already planning to upgrade.

Compression Gear

Compression gear helps with recovery and may improve performance. It also helps improve my coordination and balance when tackling technical terrains. Go for anything you like, but I’d recommend compression leggings along with compression socks that also have a layer of extra protection against the elements.

Weather-Proof Gear

Mountain weather can turn on you in a flash. You might start in sunny weather and find yourself caught in a storm an hour later. Back in March, I joined the Coast to Coast 50K race in Yogyakarta. The weather at the start was perfect, then around halfway, a tropical downfall came out of nowhere and I cannot even see a few meters ahead of me.

That’s why I never head out without my rain jacket and headlamp—especially for races like the Mantra 116, which kicked off at midnight.

Trust me, you’ll be glad you have it when you’re halfway up the mountain in the dark.

Mastering Technique for Mountain Running

Just like running on road, you need to pay attention to your form if you want to move in the move in the most efficient manner. Here are my best tips on how to do so:

1. Pacing for the Uphill

The biggest difference between mountain running and road running is pacing. When you’re climbing, you can’t maintain the fast pace you’d have on flat roads. So what do I do? I try to keep my strides short and controlled to save energy for the long run. On steep trails, I end up walking more than running—and that’s totally fine. In fact, expect to walk more than you run during a mountain mountain run. Good mountain runners are power hikers in disguise.

2. Control on the Downhill

While uphill is tough, the downhill can be even more challenging.

You need to control your descent to avoid injuries.

I recommend leaning slightly forward and using your arms for balance. This might sound tricky at first, but you’ll get used to it.

Also, aim to shorten your stride and focus on high cadence to keep you light on your feet. This should help maintain stability. 

3. Navigating Technical Terrain

This is where the fun begins, and in my experience, the most challenging part about mountain running.

Rocky paths, loose dirt, and mud demand constant attention to footing. I tend to take smaller steps, keeping my eyes on the trail ahead and not down at my feet.

It’s all about being light on your feet, shifting weight, and staying mentally alert.

When you’re coming down arduous descents or up steep climbs, your mental toughness is what’s going to keep you moving.

Pace Yourself Running Up A Mountain

Mountain running isn’t about speed—it’s about managing your effort.

I hate to sound like a broken record but your pace is likely slower overall and much less consistent than on paved, flat surfaces.

For instance, while you might be able to log an 8-minute mile on the road, on mountainous trails, you could be looking at 12 to 15 minutes per mile—or even slower. As a road runner, this was a hard pill to swallow but a few trail races in, you learn to leave your ego at home and enjoy the ride.

So what’s my best advice? Run according to your effort, not pace.

Adjust your speed depending on the terrain. If you’re on a flatter, well-maintained track, you can speed up, but slow down on steep, technical sections. 

In essence, walk the uphill then try to run or jog the flat and downhill sections.

Training for Mountain Running

If you’re used to road running, you’ll need to adapt your training to prepare for the unique challenges of mountain running.

Here’s how I approach training:

1. Hill Workouts

This goes without saying but hill work is key. 

I recommend adding hill repeats into your training to simulate the inclines you’ll face on race day.

Power hiking is a big part of this, and I make sure to mix in strength training for my legs and core. The stronger you are, the more control you’ll have on both the climbs and the descents.

2. Simulation of Terrain

If you don’t have mountains nearby, you can still prepare by running on hilly terrain, using treadmills with an incline, or even doing stairs.

Simulate the effort of mountain running by doing these workouts with intensity, so your legs get used to the constant work.

I try to go on a trail session every two weeks at a famous mountain not far from my house (Mount Batur).

In a matter of three to four hours of running and hiking, I might end up accumulating more than1600 meters of elevation gain over a 20-25 kilometer distance. This is pretty descent.

3. Cross-Training

I highly recommend cross-training to build overall fitness and prevent burnout. Cycling, strength training, and even swimming can complement your mountain running training by improving your endurance and reducing the impact on your joints.

If I’d to choose one activity, I’d go with strength training. Plyometrics also help.

Safety Tips

If you’re hitting the mountains for the first time, safety has to come first.

Mountain trails are nothing like smooth roads.

They’re remote, rough, and the weather can change on a dime.

Here are some key safety tips:

• Don’t run solo—take a buddy or even a dog if you can. Safety first, always.
• Tell someone where you’re going—just in case. Always let someone know where you’re going and when you’ll be back.
• Carry a phone—Having a phone is a must for emergencies, especially when you’re in areas with no signal. If you don’t have service, bring a trail map and keep track of your location.
• Plan ahead—get to know the trail and estimate how long it’ll take to finish. Mountains can be unpredictable, so it’s better to be over-prepared than under-prepared.

Mountain Races You Can Try: The Ultimate Test of Endurance

If you’re ready to test your limits and break through both physical and mental walls, mountain races are where it’s at. Whether you’re eyeing your first race or looking to level up, here are a few of the most iconic mountain races that will challenge everything you’ve got.

1. Breck Crest Marathon: Conquer the Rocky Mountains

The Breck Crest is one of the most challenging and rewarding races . Held in the stunning Ten Mile Range in Colorado, this race has you climbing high into the Rockies, where the air is thin and the terrain is unforgiving. The marathon course, at 23 miles, includes a mix of alpine terrain, wildflower fields, and breathtaking mountain views. The race is at a high altitude, so expect the challenge to be as much about managing your breath and stamina as it is about your pace.

Challenges:

• High altitude (over 3000 meters at times) can cause shortness of breath and fatigue.
• The unpredictable mountain weather—expect sunny, rainy, and even snowy on the same day.
• Steep, technical descents can be tricky on your quads and knees.

How to Prepare:

• Incorporate hill sprints and cross-training to prepare for both the climbs and the descents.
• Focus on building cardiovascular endurance with long runs at a steady pace, mixed with interval training.
• Get used to running at altitude by training in similar conditions or using a treadmill with an incline.

2. Barr Trail Mountain Race (BTMR): A Pikes Peak Challenge

This race is one of the most iconic mountain races in the U.S., taking runners to the top of Pikes Peak. Starting at Manitou Springs, you’ll climb 12.6 miles up Barr Trail, gaining over 1400 meters (4,700 feet) of elevation. The descent is just as challenging, with loose gravel and technical sections requiring skill and focus. This race is an ultimate test of endurance and mental toughness, and finishing it is a serious achievement.

Challenges:

• The steep uphill climb requires both power hiking and running.
• The fast, rocky descent that demands precise footwork and balance.
• The high altitude can cause issues with fatigue and dehydration.

How to Prepare:

• Train on similar steep, technical terrain to prepare for the uphill and downhill sections.
• Focus on power hiking during uphill training and build strength in your quads and calves for the descent.
• Mentally prepare for the brutal final stretch—stay focused on the finish line and break the race into manageable sections.

3. Mid Mountain Marathon: The Perfect Alpine Challenge

The Mid Mountain Marathon takes place in the heart of Park City, Utah, traversing stunning alpine forests and open meadows. At 26.2 miles, this race offers some of the best views in trail running, but the terrain is challenging, with rocky climbs and technical descents. The race starts at an elevation of 2,400 meters (8,000 feet), so be prepared for a high-altitude challenge.

Challenges:

• The constantly changing terrain, with rocky paths, forested sections, and wide open spaces.
• The elevation gain and loss, which will test both your physical and mental endurance.
• The potential for rapid weather changes in the mountains.

How to Prepare:

• Focus on strength training to help with the rocky terrain and steep inclines.
• Include hill workouts and long trail runs to simulate the race’s course and terrain.
• Be prepared for changing weather—pack gear that will keep you dry and warm in unexpected storms.

4. Loon Mountain Race: Conquer the Steepest Slopes

Loon Mountain Race in New Hampshire is one of the steepest and most intense mountain races in the U.S. The course is only 5.5 miles long, but with 700 meters (2,200 feet) of elevation gain, it’s a brutal test of strength and stamina. The final mile, which climbs at an average grade of 15% and hits 40% in sections, is an absolute beast.

Challenges:

• Steep climbs and brutal grades that challenge your legs and endurance.
• The sheer intensity of the final mile, which feels like you’re running straight up a wall.
• The short but intense nature of the race makes pacing and mental toughness essential.

How to Prepare:

• Incorporate hill repeats and stair climbing into your training to build power and endurance for the steep climbs.
• Practice downhill running to prepare your quads for the tricky descent.
• Mentally prepare for the brutal final stretch—stay focused on the finish line and break the race into manageable sections.

Here are the golden rules every runner—whether you’re just starting or have years of experience—should follow.

1. The 10% Rule: Build Slowly, Build Smart

We’ve all been there—excited to run new distances, only to end up hurt because we pushed too hard.

The 10% Rule is simple: don’t add more than 10% to your weekly mileage from one week to the next. It’s a tried-and-true rule, and it works.

I remember ignoring this rule when I was just starting out and and it left me with sore legs and a hurt ego.

I pushed too hard without enough recovery but eventually, I had to take a step back and reset. After that, I respected the gradual buildup. 

Nowadays I recommend this rule to everyone – beginners taking their first few steps as well as veterans trying to scale up their training.

And please don’t take my word for it. There’s research that backs up the 10% Rule. A study in the British Journal of Sports Medicine showed that runners who followed the 10% rule had fewer injuries. Gradually increasing mileage lets your body adapt and helps you avoid overuse injuries, which are common in runners.

Mental Strength: Running is Just as Much Mental as It Is Physical

Running is mostly mental, and that’s the truth.

I’ve had plenty of tough runs where my body felt done, but my mind kept me going.

The breakthrough wasn’t in my legs—it was in my mind.

During strenuous workouts or races, I often would break things into small chunks.

I focus on one step at a time, one mile at a time.

That’s how I manage the discomfort, because I know it won’t last forever. But quitting does.

Negative thoughts kill your motivation. When that voice says “I can’t go on,” I hit back with a positive thought. I remind myself of how far I’ve come and the times I’ve pushed through before.  I hate to sound like a broken record but this shift is key for consistency, especially when things get tough.

2. Warm-Up and Cool-Down: Never Skip These

I’ve lost count of the times I thought I could get away with skipping a warm-up or cool-down.

Spoiler alert: I couldn’t.

Whether you’re running a 5K or training for a marathon, warming up and cooling down properly is crucial. I cannot emphasize this enough.

Wanna know how I do it?

Simple. 

Before every run, I do dynamic stretches—leg swings, high knees, arm circles—to get my blood flowing and muscles ready. Rushing into a run without a proper warm-up may leave you prone to injury and you don’t want that. Studies show that dynamic warm-ups like leg swings and high knees get your blood flowing and reduce the risk of injury.

And cooling down? Don’t skip it. Slowing down gradually after a run helps your body’s systems return to normal and reduces the risk of cramps and muscle stiffness. Research shows it reduces soreness and speeds recovery. 

3. The Conversational Pace: Slow Down to Go Faster

I get it. You want to push yourself. But here’s the reality: if you’re running so hard you can’t talk, you’re doing it wrong.

The conversational pace rule is simple. If you’re gasping for air and can’t string together a sentence, you’ve crossed into the “too fast” zone.

In my early days, I was the guy who pushed hard every time. But guess what? That led to fatigue, burnout, and injuries. The trick is consistency, and you can only build that by running at a pace where you can still talk.

4. The Right Shoes: Don’t Skimp on Footwear

Ever bought a pair of shoes because they looked cool or were on sale? Yeah, me too. And every time I regretted it.

Whether you’re running on pavement or trails, your shoes are the foundation of your runs.

For road races, I go for lightweight, cushioned shoes. For trail runs? A whole different story—grip and support are key. But here’s the deal: never ignore discomfort in your feet. If you feel sharp pain or odd pressure, it’s time to change shoes or adjust your fit.

What’s more?

Shoes wear out after about 400-500 miles. Track the miles on your shoes and replace them before the cushioning wears out.

Doing this will prevent injuries like shin splints and knee pain. If you want to stay injury-free, keep a log of your shoe mileage and replace them when needed.

5. Strength and Cross-Training: Balance Is Key

Listen, running alone isn’t enough to crush your goals.

Strength training is just as important as hitting the pavement.

I get it—lots of runners skip the weight room because they’re worried about getting too bulky. But trust me, strength training won’t make you bulky—it’ll make you stronger.

Just a couple of sessions a week can make you run smoother, cut your injury risk, and level up your fitness. And cross-training? I cannot recommend it enough so please don’t skip it. Mixing it up with cycling, swimming, or yoga gives your running muscles a break but still builds strength and endurance.

6. Mental Strength Matters

Mental toughness isn’t just a wish—it’s something you work on every day.

As a runner, I’ve realized over the years that that mental toughness is key when you’re pushing through the challenging moments—whether in training or on race day.

For me, it’s about keeping my expectations in check. On tough days, I remind myself—every run and race doesn’t have to be a PB.

Sometimes, it’s just about showing up and getting it done.

Shifting my focus from how I feel to the process helps me power through. It’s like Dr. Tim Noakes says in The Lore of Running: “The mind always says stop before the body does.”

The trick is realizing your body can push further than your mind believes.

7. Listen to Your Body: Recovery Isn’t Optional

Let’s be real: I didn’t always listen to my body. I pushed through fatigue and ignored injuries. And I paid the price—like that time I ignored IT band pain and got sidelined for weeks.

Your body will always let you know when it’s time for a break. The key is not waiting until you’re hurt. Recovery is just as crucial as your training. If you’re feeling wiped or sore, take a step back. That one rest day can save you from months of setbacks, trust me.

Again, don’t take my word for it. Studies from The British Journal of Sports Medicine show that solid recovery—like sleep and active recovery—boosts performance and cuts down on injuries. It’s not just about taking a day off; it’s about making sure you’re fully recharged before pushing yourself again.

8. Hydration and Fueling: Don’t Hit the Wall

Hitting the wall during a run sucks, but it usually happens when you neglect hydration or fueling. This is especially the case during long runs.

Studies show that proper hydration and fueling during long runs significantly delay the onset of fatigue. Runners who consumed carbs every 30-45 minutes had better endurance and lower perceived effort. Research also confirms that electrolyte replenishment helps maintain performance and prevent cramps, which are common during long-distance running.

I can go on and on but you get the picture.

So how do I manage this?

I always carry water and gels or electrolyte tablets.

My rule of thumb: hydrate early and often, and take in small amounts of fuel consistently. On race days, I take a gel every 45 minutes to an hour.

Fueling isn’t just about food—it’s also about mental focus. When I’m properly fueled, I feel mentally sharp, which makes it easier to stay focused during the harder parts of a run. Without proper hydration, my mind starts to wander, and it becomes much harder to push through. So, fueling isn’t just physical—it plays a massive role in maintaining mental clarity and motivation.

9. Recovery Is More Than Just Rest

Rest days? Yeah, they’re non-negotiable. But recovery is more than just taking a day off. It’s stretching, foam rolling, sleeping, and getting your body back to baseline. If you’re serious about your training, you need to make recovery a priority.

In the past, I skipped recovery, thinking I could just push through. But the truth is: rest is where the magic happens. You adapt and get stronger during recovery, not during the workout itself.

 This is the truth and it bears repeating.

My best advice? Use apps like Sleep Cycle to track the quality of your sleep and ensure you’re getting the rest your muscles need to recover.

Foam rolling post-run helps prevent muscle tightness, and yoga is a great way to improve flexibility and relaxation.

Invest in a post-workout protein shake to kickstart recovery and replenish muscles, and don’t forget to hydrate well throughout the day.

10. Keep Your Runs Varied: Don’t Get Stuck in a Rut

If you’re running the same route every day, doing the same workouts, and pushing the same pace, you’re bound to hit a plateau.

Running is about progress, and to keep improving, you need variety. Change up your routes, introduce new workouts, and throw in some hill sprints or intervals.

Variety is not only great for your body, but it’s also fantastic for your mind. I find that switching up my runs keeps things interesting and exciting. Running the same route day after day can get monotonous, and that’s when the mental fatigue sets in. When you switch it up, you’re more likely to stay engaged and excited about running, which keeps you motivated.

Bonus Rule. Consistency Is the Key to Long-Term Success

The most important rule? Consistency.

You cannot become a runner by doing it once a week.

You cannot train for a marathon by showing running twice a week.

You need to run consistently, even when you’re tired or unmotivated. This doesn’t mean going hard every day—sometimes, consistency means sticking to your plan, even on easy days.

I know it’s not easy.

There are days when running feels like a chore, and I just want to skip it. But you gotta do what you got to do to keep showing up, even on those days. Consistency is about putting in the work, even when you don’t feel like it.

I always remind myself that progress is made in small steps, and showing up day after day, even when it’s tough, is what builds long-term success.

Let me back this up with some science.

A study in The Journal of Sport & Exercise Psychology found that athletes who maintain a consistent training routine, even with low-intensity workouts, perform better over time than those who sporadically push themselves. Consistency is the secret to progress, and research confirms that it leads to greater fitness and better mental resilience.

Conclusion: Embrace the Journey

Running isn’t just about hitting personal bests or finishing races. It’s about the journey and the lessons you learn along the way. Follow these golden rules, listen to your body, and most importantly, stay consistent. Every step you take brings you closer to becoming a stronger, more resilient runner.

Remember, the best runners aren’t those who go hardest; they’re the ones who keep showing up, day after day.

You wake up. You work. You pay bills. You repeat.

It’s a familiar rhythm. The hustle is constant—meetings, deadlines, errands, and endless notifications. Life can start to feel like a loop with no pause button. You might tell yourself that this is just how adulting works.

But, over time, the wear and tear show—mentally, physically, and emotionally. The truth? You don’t have to burn out to be productive. Creating a balanced routine doesn’t mean you’re slowing down. It means you’re choosing to move forward with more clarity, energy, and peace.

This article is your guide to shifting from constant hustle to sustainable harmony. You’ll learn how to structure your day in ways that lower stress, boost your health, and still help you keep up with your goals.

1. Plan Your Meals: Fuel, Focus, and Finances

Meal planning isn’t glamorous, but it can quietly transform your life. When you’re busy juggling work, errands, and unexpected demands, food decisions tend to fall to the bottom of the list. That’s when skipping meals, grabbing takeout, or reaching for snacks becomes the norm. Over time, this can leave you feeling sluggish, irritable, and disconnected from your body’s needs.

Planning meals ahead of time puts you back in control. It doesn’t have to be complicated. You can prep basic ingredients in bulk, batch-cook a few dishes, or just decide what you’ll eat for lunch each day. The goal is to reduce decision fatigue and keep your nutrition consistent. You’ll likely notice that you feel more focused during work. Moreover, you’re less tempted to overspend on food delivery. It’s also the best way to save money on groceries since you avoid buying things you wouldn’t need. For professionals trying to manage time and health, this one habit can make a noticeable difference.

2. Start With a Grounded Morning Routine

The way you begin your day affects everything that follows. A grounded morning routine doesn’t mean you have to be productive as soon as you open your eyes. In fact, even just ten minutes of stillness can help you start your day with clarity.

You might begin by stretching, making your bed slowly, sitting quietly with your coffee, or journaling a few thoughts. The point isn’t what you do but how you do it—mindfully, without urgency. Try to avoid reaching for your phone right away. Emails and notifications can wait. This quiet window gives you a mental buffer and creates the energy you’ll carry into your workday.

3. Use Time Blocks to Avoid Burnout

When you’re constantly switching between tasks, your mind never fully settles. That scattered energy creates fatigue, even when you feel like you’re working hard. Time blocking is a simple but effective tool to give your focus more structure. You assign specific parts of your day to certain types of work, which reduces multitasking and gives your brain time to fully engage.

For example, you can block off your morning for creative work, midday for admin tasks, and the afternoon for meetings. You also build in short breaks between blocks to reset. These breaks aren’t wasted time—they’re recovery. Time blocking helps you conserve energy, stay on track, and end the day with fewer unfinished tasks. Over time, it creates a rhythm that’s both sustainable and productive.

4. Move Your Body, Even a Little

In a routine built around tasks, it’s easy to treat movement as optional. But the body wasn’t made to sit still for hours on end. You don’t have to go to the gym or run marathons to feel better. A five-minute stretch, a short walk, or standing up to move every hour can do wonders.

Movement releases tension, boosts circulation, and clears mental fog. It also improves your mood, especially on tough days. Try weaving small movements into your routine instead of saving it all for later. Walk while taking phone calls, do a quick stretch during a break, or play music while tidying up. When movement becomes a natural part of your day, your body responds with more energy and less stress.

5. Set Clear Work-Life Boundaries

Without clear boundaries, work has a way of creeping into every corner of your life. The emails don’t stop. The messages keep pinging. If you’re not careful, you might find yourself replying to a client at 10 p.m. or checking tasks on your phone before you even get out of bed.

To create balance, you have to decide when work begins and when it ends. That means choosing a cutoff time and sticking to it. If you work remotely, create rituals that signal the end of the workday—like shutting down your laptop, changing into different clothes, or stepping outside for a walk. If you’re in an office, try not to bring work home unless absolutely necessary. Boundaries are what allow you to be fully present outside of work—whether you’re spending time with family, pursuing a hobby, or simply resting.

6. Add Small Joys Into Your Day

Most people wait for weekends, holidays, or vacations to unwind. But if you’re always postponing joy, your routine quickly becomes mechanical. The key is to sprinkle small joys throughout your regular day—not as a reward, but as a right.

These moments don’t have to be extravagant. It could be your favorite playlist while cooking dinner, ten minutes reading a book you love, or a quiet coffee break on your balcony. These experiences ground you in the present. They remind you that life isn’t just about getting things done. It’s also about enjoying the in-between. When your day includes even a few moments of delight, everything feels a little lighter.

7. Sleep: The Most Underrated Life Hack

Sleep is often the first thing sacrificed in a busy schedule, but it’s also the thing that holds everything else together. Poor sleep affects your focus, energy, mood, and even your ability to make good decisions. Yet so many people wear their lack of sleep like a badge of honor.

To improve your sleep, start with a consistent bedtime and wake-up time—even on weekends. Avoid screens and heavy meals at least 30 minutes before bed. If your mind tends to race at night, try a wind-down routine that includes stretching, light reading, or breathing exercises.

Why Not Enjoy The Hustle?

Balance isn’t built overnight. It’s created through daily choices—how you use your time, where you focus your energy, and how you take care of yourself. Harmony doesn’t mean everything is always calm or easy. It means you’re living in a way that aligns with what matters most. And that’s how you turn the hustle into something sustainable and even enjoyable.

Regardless of whether you’re a weekend jogger just starting your running journey, an aspiring Boston qualifier, or a seasoned ultra-runner, the Abbott World Marathon Majors represent the pinnacle of long-distance running. The seven marathons, spread across North America, Europe, and Asia, offer much more than a grueling 26.2-mile test. Each race tells a story steeped in history and unforgettable human achievement. Completing all seven marathons is the ultimate badge of honor for many runners.

A Global Series Born From Tradition and Prestige

The Abbott World Marathon Majors (AWMM) was established in 2006 to unite the world’s most renowned marathons into a singular championship-style competition. It initially comprised five races – Boston, London, Berlin, Chicago, and New York City – but expanded in 2013 to include the Tokyo Marathon. The Sydney Marathon makes its AWMM debut in August 2025 after meeting the criteria to become a Marathon Major.

The Boston Marathon: America’s Oldest and Most Iconic

Inspired by the marathon event at the inaugural modern Olympics in 1896, the Boston Marathon is the world’s oldest annual marathon. First run in 1897, the race has become a storied part of American sports culture. Held yearly on Patriots’ Day, it follows a point-to-point route from Hopkinton to downtown Boston. Half a million spectators line the route, millions more watch on TV, while others get involved by trying to back the winner of the men’s and women’s races after reading the BetUS online sportsbook review.

The race’s unique entry requirements set Boston apart from other marathons. Non-elite runners must meet strict qualifying times based on their age and gender. Upwards of 30,000 participants compete annually in what is considered one of the toughest marathon fields. The marathon is infamous for the “Heartbreak Hill” section between the 20th and 21st mile. Its steep incline and position late in the race make it mentally and physically grueling.

The London Marathon: Running Through Royal Streets

Co-founded by British athletes Chris Basher and John Disley in 1981 after they were inspired by the spirited camaraderie they witnessed at the New York City Marathon, the London Marathon has become one of the most popular marathons on the calendar. It first ran with approximately 7,000 starters. The 2025 edition saw more than 56,000 people take part.

Usually held on the last Sunday of April, the London Marathon offers a flat and fast course weaving through iconic landmarks like Tower Bridge, Big Ben, and Buckingham Palace. The event is a major charity fundraising endeavor, having raised over £1 billion since its inception. The field typically consists of an eclectic mix of elite runners, people chasing a personal best, and fundraisers donning some of the weirdest and most wonderful costumes you’ll ever likely see on a running course.

The Berlin Marathon: The Fastest Course in the World

Germany’s Berlin Marathon is often where world records are broken. Only 286 runners finished the inaugural event in 1974, but the race has since grown into one of the largest and most elite-focused events on the marathon calendar. It typically takes place in late September, leading to cooler and consistent weather conditions. Combine that with the flat, smooth roads, and you can quickly see why the world record has been broken 13 times in Berlin.

The course starts and finishes near the Brandenburg Gate, a symbolic finishing line that once divided East and West Berlin. In 2022, Kenya’s Eliud Kipchoge set a world record time for the men’s race of 2:01:09. A year later, Tigst Assefa of Ethiopia set a new women’s world record with a time of 2:11:53. Both records have since been broken at the 2023 and 2024 Chicago Marathons, respectively.

The Chicago Marathon: A Tour of the Windy City

Over 45,000 people compete in the Chicago Marathon each October, traversing 29 neighborhoods and enjoying a dynamic tour of the Windy City. Thanks to its predictable fall weather and flat course, the Chicago Marathon is popular with first-time marathoners. However, only those finishing within 6.5 hours are officially timed.

Although popular with amateurs, Chicago’s race is also awash with seasoned speedsters. The current men’s and women’s marathon world records were set at the Chicago Marathon. In 2023, the late Kelvin Kiptum ran the course in a remarkable time of 2:00:35. The following year, Ruth Chepng’etich set a new record for women at 2:09:56.

The New York City Marathon: The People’s Race

It’s hard to imagine that only 127 runners competed in the first New York City Marathon in 1970 because more than 50,000 runners from 120 countries enter the race each November. Those runners race around Staten Island, Brooklyn, Queens, the Bronx, and Manhattan, completing a circuit of the Big Apple’s five boroughs.

Getting into the New York City Marathon can be challenging because runners must qualify through time standards, charity fundraising, or a competitive lottery system. However, the race is unforgettable for those who do get in. The crowds that line the streets provide unrivaled support and energy to the proceedings.

The Tokyo Marathon: A Relative Newcomer

Tokyo has hosted Marathons since 1981 but only became part of the AWMM in 2013. Originally only open to elite runners, the modern-day Tokyo Marathon accommodates around 38,000 runners over its flat and scenic course, which passes the Imperial Palace and Tokyo Tower before finishing near Tokyo Station.

The field of runners in this marathon differs from other Marathon Majors. First, there are far more male than female competitors, and nearly 50% of the finishers in the 2024 race were aged 50 or over.

The Six-Star Medal Still Exists Despite Sydney’s Addition

Completing the original six AWMM races, runners receive the coveted Six-Star medal, often seen as the Holy Grail in the long-distance running world. With the addition of the Sydney Marathon, there are now seven stars to collect. Still, the famous Six-Star medal will only be awarded to those completing the Boston, London, Berlin, Chicago, New York City, and Tokyo Marathons.

Have you ever felt like you’re stuck in a running rut, wondering if you’ll ever get your groove back?

I know exactly how that feels.

In 2022, I lost my running spark and found myself dreading every step. I’d look at my shoes and feel more like procrastinating than running.

It wasn’t about being out of shape. I wasn’t injured, but mentally, I felt drained. Running became a chore. The excitement turned into excuses like, “I’ll run tomorrow,” or “I’m too tired today.” The joy of hitting the pavement had turned into something I avoided.

Then, I stumbled across the registration for the Jogja Half Marathon and thought, “Why not?” That moment clicked for me. It wasn’t just about the race—it was about reclaiming the purpose in my running.

Things never been the same since.

Let’s get into how signing up for a race can help you get out of a training rut.

The Running Rut

First things first, let’s define what is a rut.

A running rut isn’t just about missing a few runs. It’s that nagging feeling like something’s just not right. You might be able to run physically, but mentally, you’re not there. You tell yourself you’ll run tomorrow, but tomorrow turns into next week. Before you know it, you’re asking yourself why you even bother running at all.

A running rut can happen for various reasons, like physical burnout, lack of goals, mental fatigue, or simply falling out of the habit. The key to getting out of a running rut is often to set a new goal (like signing up for a race), change up your routine, or remind yourself of the reasons you love running.

Before I signed up for the Jogja Half Marathon, I was in that exact spot. My motivation was GONE.

I had every excuse in the book: “It’s too hot,” “I’m too busy,” “I’ll run later.” But the truth was, I didn’t have a goal to look forward to.

I was stuck in the routine, and it was draining me.

But the moment I signed up for the race, I felt that I was about to commit to something that held me accountable. 

Suddenly, I had a deadline. I couldn’t keep putting off my runs anymore. Having a race to train gave me the purpose of training.

It wasn’t just about showing up anymore—it was about showing up with intention.

I had to wake up earlier, eat better, and prioritize stretching and recovery.

What once felt optional now had a deadline.

I couldn’t afford to skip runs anymore. And that shift in mindset made all the difference.

And the fact that the race was only 8 weeks ahead, it lit a fire under me. I knew that I had to commit myself for the upcoming weeks or I’d be the last runner to cross the finish line.

Sure, I was still in descent shape – but not racing shape whatsoever. 

What’s more? 

I didn’t just want to finish the race – I wanted to nail it under two hours. At that time, this seemed challenging but I wasn’t devoted to training like I was a few years ago. Injury, moving to a new country, Covid, and so many other variables got in the way.

Science Agree

Don’t take my word for it. Research on goal-setting theory by Edwin Locke shows that having a specific, measurable goal—like a race—makes it easier to stay on track and build momentum. This is because a goal like this is tangible, and it’s tied to a clear endpoint. 

When I signed up for the Jogja Half Marathon, that research hit home. The race wasn’t just an event—it became my anchor. It transformed every run from a dreaded chore to a step in the right direction, with a purpose.

I could feel the shift in my mindset the moment I clicked “register” on the event page.

That small decision made all the difference, and it proved what the studies say: the commitment to a goal, like a race, can reignite your motivation, boost your consistency, and ultimately, reshape your entire approach to running.

Actionable Tips for Using a Race to Get Out of a Rut

Let’s get practical. Now let me share with you a few practical tips on how to use a race to get you out of a rut.

1. Break Your Race Training into Weekly Milestones

When I signed up for the Jogja Half Marathon, I didn’t think of the whole 21.1K as this huge, scary thing.

Instead, I broke it down into smaller goals—one step at a time. One week, I’d focus on a long run, and the next, I’d focus on running faster for a shorter distance. The first week, I set a goal to run 30K. It didn’t have to be all at once—three runs did the trick.

The next week, I added a bit more distance and pushed myself to pick up the pace. I just kept adding little by little, and it never felt like too much.

I knew I only had 8 weeks to go so I’d to make the most out of each week.  The only upside is that I was already training regularly for the past few months, but I knew I had to increase my weekly mileage if I wanted to finish the HM under two hours.

Here’s a tip: Start small and make a plan that fits your life. I was already in a good shape so didn’t really start small.

But if you’re a beginner or out of the game for a long time, I’d urge you to set small goals for the week, whether it’s distance or speed. Make sure your goals are something you know you can reach. 

2. Use a Training App or Journal to Track Your Progress

Tracking your runs isn’t just about counting miles—it’s a reminder of how far you’ve come.

I used an RunTastic (running app owned by Adidas now) to track my runs, and it showed me the miles, the speed improvements, and every little win. Seeing those goals checked off? It made me feel like I was on the right track. 

Try tracking your runs with an app or even a journal—seeing your progress can really help. Write down your goals and tick them off as you go. It feels great. And even if you miss a run, flipping through your journal reminds you of the progress you’ve made.

3. Mix Things Up to Keep It Fresh

Being in a rut isn’t just about skipping runs—sometimes, it’s just plain boredom.

Running the same route, at the same pace, over and over? That gets old fast. During my half-marathon training, I made sure to change things up. One day, I’d run a new route around Ubud or Denpasar. Other days, I’d throw in intervals or hit the hills for a speed boost. Changing things up kept it interesting and pushed my body in new ways.

Don’t let your runs get stale. Change your routes, switch up your pace, or throw in some interval or hill training. Keep it exciting and unpredictable. 

4. Get a Running Buddy or Join a Group

One of the biggest motivators for me during training was having someone to run with. I didn’t train for the Jogja Half Marathon alone. I found a couple of friends who were also preparing for races, and we kept each other accountable. There were days when I didn’t feel like running, but knowing someone was counting on forced me out of the door.

Find a buddy to run with or join an online group. Having someone to keep you accountable makes a huge difference, especially on tough days. 

5. Expect Obstacles 

Training for a race isn’t always easy. There will be days when you don’t feel like running, when life gets in the way, or when injuries pop up.

For me, the hardest part was overcoming my inertia.

I was so used to skipping runs that getting back into the rhythm of consistent training was a struggle. But each time I pushed through and completed a run, I reminded myself why I signed up for the race in the first place. The process, not just the finish line, became the focus.

Setbacks are inevitable. Whether it’s bad weather or a minor injury, the key is to stay consistent.

My best advice?

Lear to view setbacks as part of the process.

Missing a run didn’t mean I’d failed—it was just a bump in the road. I adjusted my training plan when necessary, but the race was always in sight, and that kept me motivated.

And to be honest, there were plenty of days when the run felt impossible. I had doubts, felt drained, and honestly, I just didn’t want to run. 

If you’re in a similar place, feeling stuck or overwhelmed by the thought of running, I get it. It’s easy to let the excuses pile up, especially when the joy of running feels distant. But trust me, that’s when to go for a run.

Even on the tough days, you’re building more than just physical strength—you’re building mental toughness, and that’s what will get you through.

That day I finished the Yogja HM at 1:50. 

Not a competitive time by any means, but you can see the joy on my face below.

Conclusion: The Race as a Transformative Experience

Committing to a race was the best decision I made to break out of my running rut.

It gave me something to work toward, reignited my love for running, and transformed my training into something purposeful and exciting. And the race itself?

It was more than just a goal achieved—it was a reminder that I’m capable of much more than I often give myself credit for.

If you’re stuck in a rut, signing up for a race might just be the kickstart you need.

Choose a goal that excites you but feels achievable, and let that race pull you out of the rut. Trust the process, and remember that it’s not about being perfect—it’s about showing up and doing the work.

So, what race are you signing up for next? Let me know in the comments!

One night, I just hit a wall.

I spent hours scrolling through social media, bouncing between feeds, feeling more and more disconnected.

I binge-watched Netflix for so long that I lost track of time. My mind was blank, and my body felt like it was moving through molasses. But that night, something clicked.

Then I thought to myself, “What if I just went for a run?“

That thought felt like a breath of fresh air—a simple, active choice to break the cycle I was stuck in. It wasn’t just about getting fit. It was about taking back control of my time and my headspace.

Running as a way out of my bad habits felt empowering.

And it really was. Running became my way to break free from old habits, taking back my life from the distractions. This wasn’t just about prepping for a race. It was about breaking free from bad habits and hitting the reset button—mentally and physically.

Let’s talk about how running help you kick out bad habits.

1. The Power of Running to Rewire the Mind and Body

When I got into running, it was just to lose weight and get in better shape.

But soon, I realized that running wasn’t just exercise. It was a reset for my brain. With every mile, I could feel something shifting—inside and out.

Running fills your brain with endorphins—those feel-good chemicals that kick in after a great run. That’s the ‘runner’s high,’ and trust me, it’s real.

As I ran, all the stress started to wash away. It wasn’t like zoning out in front of the TV—it went deeper. It made me feel alive again, more in tune with myself.

And studies back that up. Johns Hopkins found that regular running can seriously reduce anxiety and depression—often just like meds.

Running rewires your brain in a way. It teaches you resilience, focus, and discipline—traits that spill over into everything you do.

2. Running as a Gradual Escape from Old Habits

At first, running wasn’t about ditching bad habits—it was just a way to get out and burn some calories. I’d lace up every now and then, not thinking of it as an escape—just a way to get in shape.

But after a while, I started noticing something.

Every time I came back from a run, I felt better—clearer, less bogged down by distractions.

The urge to scroll through my phone or sink into Netflix started to fade.

Instead of zoning out, I started looking forward to my runs. It wasn’t a sudden shift. It was gradual—one run at a time.

Slowly, running started filling the space that my old habits once occupied. The mindless hours spent online were replaced with a feeling of accomplishment.

3. How Running Became a Healthier Outlet for Old Urges

One of my worst habits? Endless scrolling. Late nights in front of the screen, flipping from one thing to another, then feeling guilty.

But running gave me a way out—a healthy outlet that actually felt good. When the urge to scroll hit late at night, I remind myself that I’m gonna be up early for my morning run. This gave me purpose. Once my feet hit the pavement the next day, everything shifted. The rhythm of my steps, my breath in sync with my stride—it was like pressing the reset button.

Just putting one foot in front of the other gave me control over my time—something I hadn’t felt in a while.

Running gave me a way to break free from the cycle of mindless distractions.

It wasn’t about willpower—it was about choosing something better.

4. Pushing Through Doubts and Setbacks

Let’s be real—there were moments when I doubted running could really replace my old habits. Some days, Netflix just called too loudly. I’d be tired or lazy, thinking, “Maybe I’ll skip today.” But when I pushed through those moments, I always felt better afterward.

Running doesn’t give you the instant fix that Netflix does. It’s not about numbing yourself. It’s about the long-term payoff.

The mental clarity.

The better sleep.

The extra energy.

Whenever I doubted myself, I reminded myself how I’d feel after a run.

It was always worth it.

5. Training Structure as a Tool for Discipline and Focus

What really kept me on track was having a solid training plan. Whether it was a set distance or a workout, it gave my days meaning and purpose.

Running became a scheduled part of my day, something I could depend on.

The discipline of training didn’t just apply to running. It spilled over into other parts of my life. I found myself more focused, more disciplined in areas I had once neglected.

Running taught me the value of consistency and the power of showing up every day. And just like with any training plan, there were tough days—but the results always came, and they kept me going.

6. Handling Cravings and Urges During Runs

When I was out running, I’d often think about the things I was missing out on—checking my phone, relaxing in front of the TV.

But instead of giving in, I focused on the run itself. I set small goals, like, “Just get to the next mile.” Those mini-wins helped shift my focus away from cravings and kept me moving forward.

What’s more?

Running helped me reframe my thinking, too. Instead of dwelling on what I was giving up (comfort, distractions), I focused on how much better I’d feel afterward.

It was like replacing one habit with another—a healthier, more fulfilling one.

7. Meaningful Milestones and Races as Motivational Tools

The Jogja Half Marathon was a huge turning point for me. It wasn’t just about crossing the finish line—it was about showing myself I could stick with something bigger than just the next easy fix. Finishing that race felt like a victory over myself—more than just a running goal, it was a sign of growth in my life.

Races quickly became my go-to source of motivation. Every race, every training run, gave me something to push toward. It wasn’t just about setting new records; it was about becoming someone healthier, stronger, and more committed.

Practical Tips and Techniques for Replacing Bad Habits with Running

Changing old habits for new ones takes time—it doesn’t happen overnight. It’s all about the little steps you take every day—and sticking with it for the long haul.

Let me share with you my favorite strategies:

1. Start Small: When I first began, I was barely running a mile, and that was okay. Don’t pressure yourself to run long distances right away. Start with just 10 minutes a day. The goal is to show up, not run marathons from day one. Over time, you’ll naturally increase your time or distance as your body adjusts.
2. Set Realistic Goals: For me, signing up for my first race in a long time was the push I needed. Whether it’s running a mile, completing a 5K, or simply making it through a week of consistent runs, having a goal gives you direction and keeps you focused. Track your goals and celebrate the small wins. Remember, it’s progress, not perfection.
3. Track Your Progress: Tracking my runs helped me see the progress—especially on days when I wasn’t feeling it. Use a running app, GPS watch, or even a journal to document how each run makes you feel. Seeing your growth will keep you motivated.
4. Join Online Running Groups: One of the best decisions I made was joining an online running group. Whenever I had a rough day, seeing other runners post their accomplishments made me want to lace up my shoes and keep going.

Conclusion: A Lifelong Commitment to Growth and Self-Discovery

Running became my escape, not just from old habits, but from the life I used to live.

Each run is a small victory, a step forward in my recovery, and a reminder of what’s possible when you commit to something greater than the instant pleasure of old habits.

If you’re struggling with addiction or negative habits, I encourage you to start small.

Lace up your shoes, get outside, and take it one step at a time. Running might not fix everything, but it will give you the mental clarity and discipline to move forward, reset, and reclaim control over your life. One run at a time.

You know that feeling when your body just gives up on you? It happened to me during the 2023 Solo Half Marathon.

I remember it clearly—dizzy, legs like bricks, and then, boom. I dropped to the ground, just a few miles from the finish line. It felt like everything I’d worked for was slipping away.

My heart was racing, but my body didn’t care. It was just empty.

I’d been there before, pushing through fatigue and pain, but this time… this time was different.

I could still hear the crowd, but everything was muffled. The only thing I could focus on was trying to stay awake. It didn’t last long though.

Next thing I knew, I woke up in the hospital, with no clue how I’d gotten there. I couldn’t remember the last hour of the race. My mind was blank, like a reset button had been hit.

It sucked, honestly. It felt like my body had betrayed me. But here’s the thing I didn’t get at first: A DNF doesn’t make you weak. It’s not the end of the world.

Let’s spill the beans on DNFs and how to prevent them in the future.

1. What’s a DNF and Why Does It Matter?

Let’s get real for a second.

No runner wants to see DNF—Did Not Finish.

We all know that sinking feeling when you realize you’re not going to cross that line. It’s not just about the race—it feels like a personal failure.

The worst feeling is signing up, showing up, and not finishing what you started.

I get it.

But here’s the thing: it happens to everyone. And while it sucks, it doesn’t mean you’re any less of a runner.

After my DNF in Solo, I was crushed. I’ve always prided myself on finishing what I start, so not crossing that line felt like a huge defeat.

I spent a lot of time questioning myself.

Could I have pushed through? Was I not strong enough? But then I realized—sometimes, the smartest move is to stop – or you’ll be forced to stop just in my case.

Pushing through doesn’t make you a hero. It just makes you hurt more.

Stopping doesn’t mean quitting.

It means coming back stronger next time. And that’s what I learned.

2. When to DNF: Know When It’s a Smart Move

One of the toughest lessons I learned in Solo was knowing when to call it quits.

I pushed myself too hard, ignoring the warning signs my body was sending.

It was like my brain was saying, “Just a little longer,” but my body was screaming, “NOPE.” I ignored the pain, thinking I could power through.

But by kilometer 18, I hit a wall. My legs gave out, and that’s when I realized: I should’ve listened.

The next thing a team of paramedics were rushing me into an ambulance, then lights out.

Please don’t be stubborn like me. 

If you feel sharp pain, dizziness, or total exhaustion, it’s time to stop.

There’s no shame in it. Pushing through isn’t bravery; it’s reckless. In fact, I’ll be the first to admit that I paid the price for not stopping sooner.

The lesson here: Know your limits.

If something feels off, ask yourself: Can I work through this, or is it risking my health?

3. How to Prevent a DNF: Smart Preparation

Good preparation is everything. I learned that the tough way in Solo when I didn’t plan for the scorching heat. It’s not enough to just show up and hope for the best. You need a plan.

Here’s what I now make a must-do before every race:

1. Race-Day Gear: Always check the weather forecast and plan your gear. I’ve had races where my shoes weren’t right for the conditions, or I didn’t carry enough water. And let me tell you, that’s a recipe for disaster.
2. Hydration and Nutrition: Hydration isn’t just something to think about on race day—it starts days before. Make sure you’re hydrating consistently before, during, and after the race. The same goes for fueling. I’ve had races where I thought I could skip the gels and push through, but let me tell you, that’s where things fell apart. Stick to your plan and fuel up.
3. Rest & Recovery: You’re not going to race your best if you’re running on fumes. Get enough rest before race day. Don’t skimp on your taper. It might feel counterintuitive, but trust me—resting is just as important as training.

4. What to Do Before a Race: Race-Week Strategies

The final week before a race is just as important as the months of training that came before it. Your body is close to its peak, but you need to keep it primed for the race day.

Here are my best tips:

1. Hydration Strategy: Start Early. You’ve probably heard it a hundred times, but here I am repeating it—hydration is key. You can’t catch up on hydration the morning of the race. It needs to start 2-3 days before. So, drink up—coconut water, electrolyte tablets, or sports drinks work wonders.
2. Nutrition: Carb Load (Smartly): Focus on carbs as your primary energy source in the days leading up to the race. But don’t overdo it. If you eat too much pasta, you’re going to feel sluggish, not fueled up.
3. Tapering: Cut Back on Intensity: The final week is all about reducing your training load. Start cutting back by 30-40%. It’s about staying sharp, not worn out.
4. Mental Preparation: Visualization: The final piece is mental. Picture yourself on race day, crossing that finish line. Visualize yourself overcoming challenges, pacing yourself, and reaching your goal.

5. The Importance of Mental Resilience: 

When the going gets tough, your mind is what pulls you through. I strongly believe that the mind is the strongest muscle in your body—and it’s something you need to train, too. It can also have the most leverage.

Here’s how I do my mind curls and pushups.

1. Visualization: This isn’t just for elite athletes. It works for anyone—even us regular runners. Before any race or hard workout, I spent time visualizing myself nearing the finish line, exhausted, but pushing through. I see it like like giving my brain a practice run for when the race really counts.
2. Mental Check-Ins: Instead of letting your mind wander to the pain, focus on the next milestone. “I just need to get to the next aid station.” Break it down into smaller chunks. 

6. Practical Action Steps: Quick Checklist Before, During, and After the Race

To help calm those race-day nerves, here’s a simple checklist to follow so you can focus and perform your best:

Before the Race:

• Hydrate early—start drinking water 2-3 days before race day. Your body needs time to soak up that water.
• Get good sleep—7-8 hours is ideal. You want to feel fresh, not dragging. No late-night Netflix marathons, okay?
• Make an ‘If-Then’ plan—be ready for whatever comes your way. For example: “If I get dizzy, I’ll slow down, hydrate, and take a deep breath.”
• Get your gear ready the night before—race bib, shoes, nutrition, everything you’ll need. Double-check everything so you’re not scrambling on race morning.

During the Race:

• Stay on top of hydration—drink regularly, even before you’re thirsty.
• Set small goals—like, “I’ll focus on reaching the next water station.” It makes the race feel more doable.
• Check in with your body—are those pains sharp, or is it just normal fatigue? Keep checking in with yourself so you don’t push too far too fast.
• Pace yourself—start slow and build as you go. Fight the urge to start too fast—it’ll come back to bite you.

After the Race:

• Take a moment to reflect—what went well, and what could’ve gone better? Could you have avoided the DNF? Did pacing or dehydration make it worse?
• If you finished, what helped you get there? If you didn’t finish, think about this: What could I have done differently?
• Recovery is key—whether it’s a DNF or a PR. Hydrate, refuel, and let your body do its thing.

Coach’s Tips 

• Plan for the worst—always have a backup plan. If you’re feeling sick or unprepared, know when to DNS (Did Not Start) or DNF.
• Listen to your body—it’s your best coach. Don’t ignore warning signs of fatigue or injury.
• Start slow—don’t blow your race by going out too fast. Pace yourself and check in with your body regularly.

Final Thought

Every race is a lesson. A DNF doesn’t mean you failed—it means you learned.

Race day is as much about the mind as it is the body. The final week and your mental game will determine if you reach that finish line. Every race teaches you something. If you DNF, learn from it and come back stronger. If you finish, celebrate the journey, the progress, and the fact you didn’t quit.

Keep showing up, keep learning, and each step gets you closer to the runner you’re meant to be.

Trail running isn’t just about running wild—it’s about handling the mess that comes with it.

Rocks, mud, sand, debris, and everything else that ends up in your shoes. That’s where gaiters save the day.

Sure, I won’t blame you if you’re overlooking them, but if you’re running dusty trails, muddy paths, or snowy mountains, gaiters are a must-have.

These keep rocks, sand, and debris out of your shoes, stopping blisters and discomfort before they start. Whether you’re gearing up for a race or hitting the trails on the weekend, the right gaiters can really boost your run.

What’s not to like, really?

The first time I joined a technical trail race without gaiters, I spent more time shaking rocks and sand out of my shoes than actually running. It was brutal. I couldn’t imagine running without them, especially after surviving the Bromo Desert 50K Ultra.

I can go on and on about the importance of running gaiters but I guess you get the picture now. 

Here’s a simple guide to help you pick the best gaiters for your run.

What Are Trail Running Gaiters, Really?

Trail running gaiters are covers that go over your shoes and ankles, stopping rocks, sand, and debris from getting inside. They’re light, breathable, and made of flexible fabric that won’t slow you down.

If you’ve never worn gaiters, you might be asking if they’re really needed.

Here’s why you should consider them for every trail run:

• Keep Debris Out: Sand, rocks, dirt, and even snow can easily sneak into your shoes, causing pain and blisters. Gaiters seal off your shoes, keeping those obstacles out.
• Stop the Frustration: Constantly stopping to shake out debris breaks your rhythm and hurts your flow. Gaiters save you time and frustration, letting you focus on running, not your shoes.
• Protect Your Legs: Some gaiters also shield your ankles and lower legs from brush, rocks, and sharp trail debris.

For trail races or ultra-distance runs, gaiters are a game-changer. During the Bromo Desert 50K Ultra, the terrain was so brutal that I would’ve been stopping every few miles to empty my shoes without gaiters. The sand, ash, and debris just kept coming. Gaiters kept everything out and let me focus on running instead of worrying about rocks in my shoes.

Choosing the Right Material: Breathability, Comfort, and Protection

When picking trail running gaiters, the material makes all the difference. Here are some key materials to look for:

• Breathable Fabrics: Gaiters are usually made from materials like nylon or polyester that let your feet breathe. These fabrics help sweat escape, so your feet stay cool.
• Water-Resistant Fabrics: Some gaiters keep moisture and mud out with water-resistant material.
• Tough Fabrics: If you’re on rough terrain, go for gaiters made from tough fabrics like ripstop nylon. These are resistant to abrasions and handle the wear and tear of rugged trails.

Height Matters: Short, Mid, or Tall?

Gaiters come in different heights, and the height you choose depends on the terrain you’ll be running on. Here’s how I break it down:

• Short gaiters: Ideal for well-maintained trails, dry conditions, or when you’re just out for a quick run. They keep out small debris but won’t weigh you down.
• Mid-calf gaiters: Perfect for tougher, more technical trails where you might encounter mud, rocks, or even light snow. These gaiters strike the right balance between protection and comfort.
• Knee-height gaiters: Only necessary for extreme conditions like deep snow, thick brush, or rocky ascents where you need maximum protection. These are great for the Bromo Ultra or other super challenging runs.

During the Bromo Ultra, I used mid-calf gaiters. The sand, loose rocks, and volcanic ash were harsh, but I found full-length gaiters a bit overkill for this race. Mid-calf gave me enough protection without making me feel too hot.

Fit: Snug But Not Tight

The fit of your gaiters is everything when it comes to performance. A gaiter that’s too loose will slide down and let dirt in, but one that’s too tight can cut off circulation and cause pain.

Here’s how I get it right:

• Look for gaiters with adjustable straps or hooks that clip on tight to your shoes.
• The underfoot strap is key. Make sure it’s solid and keeps the gaiter where it belongs.

Durability vs. Breathability: Finding the Balance

Gaiters are a matter of durability and breathability. Breathability is key in warm weather—you don’t want your feet to overheat. But when you’re hitting tough trails or ultra-races, durability is more important.

For the Bromo Ultra, I was lucky enough to choose gaiters that balanced both durability and breathability. They were tough enough for volcanic sand and ash, but still let my feet breathe during the intense heat.

How to Wear Gaiters: A Step-by-Step Guide

Wearing gaiters the right way is crucial to keeping them in place and doing their job. Here’s how to wear them:

1. Slip the gaiter over your leg and fasten the top with the strap or hook.
2. Hook or Velcro it to your shoes to make sure it stays put.
3. Tighten the underfoot strap for a secure fit.
4. Check the fit—make sure it’s snug but not tight.

When Not to Wear Gaiters: Scenarios Where Gaiters Are Overkill

Gaiters are excellent for rugged trails, but you don’t always need them. If you’re running on well-maintained, dry trails, you can skip the gaiters to save weight. But for longer, more technical runs, gaiters are key for comfort and foot protection.

Product Comparisons and Recommendations

Here are my top gaiter picks for different conditions:

Best for Hot Weather:

Altra Trail Gaiter – Lightweight and breathable, perfect for warm, dry conditions.

• Pros: Very breathable, minimalistic design.
• Cons: Limited protection in wet conditions.

Best for Wet, Muddy Conditions:

Kahtoola INSTAgaiter – Durable, water-resistant, great for wet terrain.

• Pros: Durable, breathable, great for wet conditions.
• Cons: A bit heavier than others.

Best for Ultra-Distance Races:

RaidLight Desert Gaiter – Full shoe coverage and durable for sandy environments.

• Pros: Great protection from sand, lightweight.
• Cons: May not be ideal for very wet conditions.

Common Mistakes to Avoid When Choosing Gaiters

I’ve learned a lot through trial and error when it comes to gaiters. Here are a few mistakes I see beginners make:

1. Wearing the Wrong Height for the Terrain. Gaiters come in different heights, and choosing the wrong one can lead to discomfort or poor protection. For well-maintained trails, short gaiters are usually enough to keep small debris at bay. But if you’re running through thick brush or snow, mid-calf or knee-high gaiters will give you more protection.
2. Choosing Gaiters That Are Too Tight. It’s tempting to get a snug fit, but if your gaiters are too tight around your calves or ankles, they can restrict blood flow, causing discomfort and even chafing. Make sure you test the fit before your run and ensure there’s enough room for comfort without compromising the seal.
3. Not Adjusting Gaiters Properly. A loose gaiter will slip down, letting debris inside your shoe. Conversely, a gaiter that’s too tight will cause discomfort and could even hinder your running form. Always adjust the straps, hooks, and closures for a snug but comfortable fit before heading out.
4. Buying Overly Heavy Gaiters for Hot Weather. If you’re running in warm conditions, avoid heavy gaiters made of waterproof material that can trap heat and make your feet sweat. Instead, opt for lightweight, breathable options that allow air to circulate and keep your feet cool.

Conclusion: Get the Right Gaiters for Your Next Trail Run

Trail running gaiters may seem like an afterthought, but they can significantly improve your comfort and performance on the trails.

Whether you’re running through dust, mud, or snow, the right gaiters will keep debris out of your shoes and protect your feet from irritation and injury.

Choose the best material, height, and fit for your needs, and you’ll be ready for any terrain.

Let’s be honest—dating a runner is different from any other relationship.

If you’re thinking about seriously dating a runner, get ready for sweat, early mornings, and a lot of commitment to the sport.

Before you get to it, let me give you a heads-up on what you’re really getting into. Because trust me, if you’re not prepared, things can get messy.

1. We’re Messy—And It’s Totally Normal

If you think dating a runner means clean outfits and smelling good, think again.

Runners sweat.

A lot.

When we get comfortable, don’t be shocked if we show up for a casual hangout in gym clothes. And yeah, they probably smell.

 When my partner first found out I was a runner, she didn’t realize how much time and effort it really takes. She knew a bit about running, but didn’t realize how much time and consistency go into training for longer races. But now, she’s a runner too, and she totally understands  – well I hope she does. 

2. Laundry Is a Non-Stop Cycle

Ever seen a laundry pile that just keeps growing? Well, welcome to a runner’s life.

We’ve got gear for all kinds of weather and races, and it all piles up into a mountain of stinky socks, sports bras, and running shorts.

3. Yes, Our Stamina in Bed Might Surprise You

I won’t sugarcoat it—running boosts our stamina, in more ways than you think. You might think a runner would be wiped out after a long run, but we still have energy for more. Just don’t expect stellar performance after a tough race.

4. We’re Generally Happier Than Most People

Runners are wired a little differently. All those endorphins we get from running make us some of the happiest people you’ll meet.

Running clears my mind and helps me deal with stress. After a tough run, I’m more relaxed, focused, and ready to take on the world. That mental reset makes me a better partner. Or, that’s what I like to believe.

5. Our Vacations Are Usually Scheduled Around Races

Pack your bags, but don’t forget the running shoes! If you’re dating a runner, chances are your vacations will revolve around a race.

6. We’re Living Longer, Healthier Lives

Runners live longer and stay healthier. That’s not just me saying it—studies back it up. So yeah, if you’re dating a runner, you’re in for a long, happy relationship… probably longer than most.

Don’t take my word for it—studies confirm it. A study published in the Archives of Internal Medicine found that regular runners are 50% less likely to die prematurely from diseases like heart problems and cancer. So when you date a runner, you’re signing up for a healthier, longer life together.

7. We’re Stubborn (But It’s a Good Thing)

Runners don’t quit. We might be stubborn, but that’s what makes us great partners—we’re determined to make things work. We don’t back down easily.

8. Don’t Expect Us to Be Fashionistas

Runners sweat. A lot. We’re comfortable with our look—think running shoes, and athletic gear. We’re not winning any fashion awards, but at least we’re ready to run a marathon.

And to be honest, I’ve never checked myself out in a mirror before heading out for a run. It’s all about the run, not the look.

9. We’ll Eventually Convince You to Run Too

Warning: If you’re not a runner, dating one might just turn you into one. It’s contagious.

I love running with my partner. We both enjoy sharing the experience—whether it’s a long run, a race, or just a casual jog. But if you’re not into it, no worries.

10. Weekends? Expect to Lose Us to Long Runs

You know that lazy Sunday morning you love? Yeah, that’s not happening when you’re dating a runner. Sundays are reserved for long runs, so don’t even think about making brunch plans.

11. Acronyms Will Take Over Your Life

PR? LSD? DNF? If you’re dating a runner, get ready to learn a new language. It’s not optional.

12. We Have Way Too Many Shoes

We can’t help it. Different shoes for different runs, and before you know it, we’ve got a closet full of them.

And to be honest, I’ve got six pairs of running shoes, and I’m not ashamed.

13. We Have Ugly Feet (Sorry)

Blisters, bunions, black toenails. Runners don’t have the prettiest feet, but we can sure outrun most.

14. We Love to Eat

Running requires fuel. And boy, do we love food. Prepare to watch us eat a ton, and don’t be surprised when we raid the fridge post-run.

And yes, I’ve used running as an excuse to eat a whole pizza. Don’t judge me.

15. We Can Be a Little Obsessive

If you’re dating a serious runner, you’ll have to deal with the obsession. Training, race times, recovery—everything is a priority.

16. We’re Not Just Runners, It’s a Lifestyle

Running is part of who we are. It’s not just a race. It’s a lifestyle, and that’s something you need to accept if you’re in for the long haul.

17. Runners Are Messy, But We’re Getting Better

Okay, so let’s talk about the mess. Runners are sweaty, and yes, we can leave a trail of dirty gear in our wake. But it’s not just about the stinky laundry. It’s about the gear obsession and the way running invades every corner of our lives. There’s always a new race shirt, a pair of shoes on sale, or some other “must-have” item to get.

18. The Runner’s Schedule Is Sacred

We don’t have a lot of time on our hands—between work, training, and recovery, our schedules are packed. And yes, we sometimes have to cancel plans because of a race or a long run. But that doesn’t mean we don’t want to spend time with you. We just need to be upfront about it.

19. We’re Addicted to the Runner’s High

Endorphins from running make us feel like we’re on top of the world, but it doesn’t mean we’re not paying attention to you. In fact, our love for running might just make us appreciate you even more.

According to a study from the American Journal of Preventive Medicine, running has been shown to improve mental health and boost serotonin levels, leading to reduced anxiety and depression. So when you date a runner, you’re actually dating someone who’s wired to be mentally resilient and emotionally present.

20. Runners Can Be Competitive, But Not Just With You

We’re competitive—no doubt about it. We love a good race, we love to push ourselves, and sometimes, we might even compete against you without realizing it. But don’t worry, it’s not always personal.

21. You Might Find Yourself With a New Hobby 

Dating a runner might just inspire you to become one. Even if you’ve never thought about running before, there’s something contagious about a runner’s enthusiasm. It starts with an invitation to join a run, and before you know it, you’re lacing up your shoes.

22. It’s Not Just About Running—It’s About Being Part of Our Lifestyle

Running is a lot more than just a sport. It’s a lifestyle. It influences how we eat, how we manage stress, how we plan our days—and even how we plan our vacations. If you’re dating a runner, you’re becoming part of that lifestyle.

Here Are 5 Surprising Things to Know About Dating a Runner:

• We love early mornings.
• We have lots of gear.
• We’re passionate about races.
• You might have to join us for a run.
• We love to eat after runs.

Conclusion:

So, before you go and date a runner, ask yourself: Are you ready for the sweat, the miles, and the non-stop energy that comes with it? If yes, buckle up for a wild ride. And hey, at least you’ll be dating someone who’s healthier and probably happier than most. Ready to run alongside us? Let’s see if you can keep up.