Have you ever been running in the heat, feeling strong, and then suddenly, something feels off?

Maybe your legs start to feel heavy, your breath gets shorter, and before you know it, you feel dizzy—like you might collapse.

That’s heatstroke creeping in.

Let me tell you about a time when I found out just how serious heatstroke can be. It happened during the Solo Sorocarta Half Marathon in 2023. At first, everything was going great.

I was running a solid pace, and I was on track to run my first sub-1:30 half marathon. But as I hit around the 12th or 13th kilometer, I felt something strange.

My legs felt like they were made of concrete, and my breathing became labored. It wasn’t long before I started swaying on the road, feeling dizzy, and my vision got blurry.

I knew something was wrong, but I kept going.

That’s when I lost my balance and fell. Thankfully, a group of runners stopped to help me, and I was rushed to the hospital in an ambulance. I woke up in a clinic with no memory of what happened, feeling scared and confused.

It was one of the scariest moments of my life, and it taught me a crucial lesson: never ignore the signs of overheating.

Running in the heat is a challenge, but when you don’t listen to your body, it can quickly turn dangerous.

In this article, I’m going to share with you how to recognize heatstroke early, prevent it, and know what to do if it happens.

What is Heatstroke?

Heatstroke happens when your body gets too hot and can’t cool down quickly enough.

When you run, your body heats up from the effort.

To cool off, your body sweats and sends more blood to the skin. But when it’s extremely hot, and the air is humid, this process doesn’t work as well.

If you push too hard, your body can overheat, and your internal temperature can rise to dangerous levels—over 104°F (40°C). That’s when heatstroke kicks in.

And believe me, I’ve learned this the hard way. When the temperature is high and the humidity is through the roof, your body struggles to cool itself off, and things can get ugly fast.

Humidity makes it worse because sweat doesn’t evaporate as quickly.

It’s like running inside an oven with no air circulation. That’s why understanding how your body reacts in these conditions and taking steps to stay cool is crucial.

Dehydration and Overexertion

When it comes to preventing heatstroke, hydration is just one piece of the puzzle.

You could be drinking water constantly, but if you’re pushing yourself too hard in extreme heat without factoring in pacing and humidity, you’re still putting yourself at risk.

From my own experience, I’ve realized that while staying hydrated is essential, it’s equally important to adjust your effort level.

On particularly hot and humid days, your body’s ability to cool itself becomes less efficient.

This is when you need to take a step back and listen to your body. If you’re feeling drained, slow down and give yourself time to recover. Dehydration is the enemy.

The key is to match your hydration with your effort. Overexerting yourself without respecting the conditions can lead you straight into heat exhaustion or worse.

The Dangers of Heatstroke

You might think heatstroke is just about feeling hot or tired, but it’s much more than that.

If you push your body too hard and don’t cool down in time, heatstroke can cause serious damage.

Here’s what happens when heatstroke takes over:

• Organ failure: Your internal organs, like your kidneys and liver, can get damaged from overheating. If you keep going without cooling down, you risk your organs shutting down.
• Brain problems: Heatstroke can mess with your brain. You might feel confused, dizzy, or even pass out. In extreme cases, it can cause seizures or brain damage.
• Muscle breakdown: The intense heat can break down muscle tissue, releasing toxins into your blood. This can overload your kidneys and cause serious problems.
• Heart problems: Heat puts a lot of strain on your heart. You might experience a rapid heartbeat or, even worse, arrhythmia (an irregular heartbeat), which can be life-threatening.
• Long-term effects: Even after you recover from heatstroke, you might feel mentally and physically drained for days. Your body can be left in a weakened state for weeks or longer.

After my own heat exhaustion incident, I felt mentally and physically drained for days. That’s how powerful heatstroke can be—it doesn’t just affect your run, but it can linger and mess with your body even after the race is over.

Recognizing the Early Signs of Heatstroke

Heatstroke doesn’t just hit you suddenly.

There are warning signs that you can catch early.

If you recognize them, you can take action before things get worse. Here’s what to watch out for:

• Increased body temperature: Your skin will feel hot to the touch, and you may start to feel unusually warm.
• Breathing trouble: You might notice that it’s harder to breathe or your breathing becomes shallow and rapid.
• Dizziness and fatigue: You’ll start to feel drained, like you don’t have the energy to continue, and your head might feel light. If you’re feeling dizzy, that’s a sign you should slow down immediately.
• Red, flushed skin: When your body overheats, your face may become flushed, and your skin might look red or pale.
• Nausea: If you start to feel nauseous or sick to your stomach, that’s a major red flag that your body is struggling to cool down.
• Excessive sweating: While sweating is your body’s cooling mechanism, when it’s hot and humid, your sweat might not evaporate as it should, leaving you drenched.

The key is to listen to your body. The moment you feel any of these signs, stop running, get to a cooler place, and hydrate.

Temperature and Humidity

We all know how important the temperature is when you’re running, but have you ever thought about how humidity plays a role?

When the air’s saturated with moisture, your sweat doesn’t evaporate as quickly, making it harder for your body to cool down. It’s like running inside an oven with no ventilation.

In tropical climates like Bali, I’ve had to adjust my training because even when the temperature seems manageable, the humidity can make the heat feel unbearable.

The hotter the air, the harder your body works to regulate its core temperature.

Add humidity into the mix, and that job gets even harder.

That’s why it’s not just about how hot it is outside—it’s about how much moisture is in the air and how much your body can handle before it starts to overheat. Always be mindful of both when deciding whether or not it’s safe to run.

How to Prevent Heatstroke During Your Runs

Now that we understand what heatstroke is and how to spot the early signs, let’s talk about how to prevent it.

It’s all about smart planning, knowing your limits, and listening to your body.

Know your limits

Before heading out for a run in hot conditions, check the weather. If it’s over 32°C (90°F) or the humidity is really high, think twice. I’ve learned to recognize that even though I love running, some days the heat isn’t worth the risk. I make the call whether to run in the heat or skip it for safety.

Hydrate, hydrate, hydrate

Hydration is key in the heat. Start drinking water as soon as you wake up, and keep sipping throughout the day. During your run, carry water or electrolyte drinks with you. Hydrate regularly, even before you feel thirsty.

Adjust your run time

Run during cooler parts of the day—early morning or late evening.

In Bali, where the heat is intense, I’ve learned to avoid midday runs. The sun is hottest then, and your body can’t handle it. If you must run during the day, choose a route with plenty of shade or take breaks in shaded spots.

Pace yourself

Don’t worry about speed. On hot days, slow down, especially if it’s really humid. During heat training, I lower my expectations and listen to my body. On particularly hot days, I shorten the distance or switch to a slower pace.

Wear the right clothes

Wear lightweight, moisture-wicking clothing to allow your body to breathe. Avoid cotton—it’s a heat trap. I also wear light-colored clothes because they reflect the sun’s rays instead of absorbing them. A hat is also essential to keep your face cool, and sunglasses protect your eyes from the harsh sun.

Use cooling techniques

If it’s really hot, consider wearing a cooling towel or vest. These items help lower your body temperature and keep you feeling fresh. I personally love soaking my bandana in cold water before a run—it’s a simple trick but makes a big difference.

It’s More Than Just Water

When it comes to hydration during hot runs, water alone just won’t cut it—especially on longer runs. Yes, you need to stay hydrated, but you also need to replenish the electrolytes lost through sweat.

The importance of balancing water with electrolytes can’t be overstated. That’s why I always carry sports drinks or electrolyte supplements during longer runs.

These drinks help replenish essential minerals like sodium, potassium, and magnesium, which are crucial for muscle function and preventing cramps.

What to Do When Heatstroke Strikes

Alright, let’s talk about what happens if things go south during your run and heatstroke actually starts to take over.

Recognizing the situation early can save you (or someone else) from serious harm. It’s crucial to stay calm and act quickly.

Stop Running and Get to Shade

As soon as you feel the signs of heatstroke kicking in—whether it’s dizziness, confusion, or your body overheating—stop running immediately. Don’t push through. I can’t stress this enough: listen to your body. Find a shaded area, preferably with cool air, to help lower your body temperature.

Lie Down and Elevate Your Legs

Once you’re in the shade, lie down and raise your legs slightly. This helps improve blood circulation to your core and brain, which can help cool your body down. I’ve found this really helps when I start to feel faint—it gives my body a chance to reset and recover.

Hydrate Slowly

When you start feeling overwhelmed by the heat, don’t just chug water. You need to sip water slowly to rehydrate without overwhelming your system. Sports drinks are also a great choice because they replace the electrolytes you lose through sweating.

Cool Down Your Body

Now it’s time to cool off. If you have access to ice packs, place them on your neck, armpits, and groin area. These spots cool the body quickly. If you don’t have ice packs, wet towels or even a cold bath can work wonders.

Call for Help

If your symptoms are not improving after 10-15 minutes, or if you’re feeling faint or confused, seek medical attention immediately.

Heatstroke can escalate fast, and the sooner you get help, the better your chances of recovery.

Conclusion

There’s no shame in slowing down and taking a break when the conditions aren’t ideal.

By following these strategies and making smart choices, you can keep yourself safe from heatstroke and still enjoy the freedom and excitement of running in the summer.

Respect the heat, and it will respect you back.

Main takeaways:

• Hydrate properly before, during, and after your runs.
• Adjust your pace in hot conditions and listen to your body.
• Find shade and cool down when you start feeling the heat.
• Plan your runs for cooler times of day.

Coffee isn’t just something I drink to wake up—it’s a tool that helps me push harder on tough runs.

When I started adding a cup about two hours before workouts, I noticed I could stay focused longer and handle intervals better.

It’s not about running faster—it’s about making the hard parts feel easier.

If you want to know how coffee actually affects your performance, when to drink it, and how to avoid common issues like crashes or stomach problems, keep reading.

How Coffee Affects Your Performance

The caffeine in coffee gives you an energy boost and helps you stay sharp. It won’t stop fatigue, but it helps me stay sharp on long runs and tough intervals.

It’s not about running faster, it’s about getting through the tough moments with less struggle.

Coffee sharpens my mind and helps me power through the tough spots, staying focused during those challenging runs.

Without coffee, it’s hard to get started and even harder to push through the tough spots.

Now I know—coffee isn’t just for energy; it helps me toughen up mentally during my runs.

Scientific Research and Data

Studies show that the caffeine in coffee can seriously boost your endurance.

Caffeine helps your body burn fat for energy, saving your glycogen so you can keep going longer.

That’s why caffeine helps you last longer and keeps your energy high during races.

Plus, caffeine makes tough workouts feel easier, so you can push harder without getting too worn out.

One study showed caffeine can make you feel like you’re working less hard during long runs.

Caffeine helps you stay sharp, boosting your focus and memory.

I can go on and on but you should be getting the picture by now – Caffeine is good for you.

Now let’s get more practical.

Finding the Right Timing for Coffee

Timing is key when it comes to getting the most out of coffee.

I have a cup about two hours before my 5 p.m. runs for the best results.

This timing works for me because it gives the caffeine time to kick in without upsetting my stomach. I try not to drink coffee too close to race time to avoid bathroom breaks.

But everyone’s different, so finding what works for you is key.

Some runners do better with less coffee, while others need more time for it to kick in. The key is to experiment with timing and the amount you drink to figure out what works for you.

Alternative Perspectives on Caffeine Use

I love coffee before my runs, but I know it doesn’t work the same for everyone.

Some runners get jittery or have stomach problems with caffeine. Others might crash or get too much nervous energy, which can hurt their performance.

If caffeine doesn’t sit right with you, there are ways to handle it.

Start with a small amount of coffee and work your way up to find your sweet spot.

If coffee still isn’t working for you, switch to tea, which has less caffeine and can give you a gentler, more sustained energy boost.

Herbal teas like green tea or matcha are great options, offering a natural caffeine lift without the sharp spikes or crashes that coffee sometimes causes.

The Mental Edge: Coffee’s Biggest Benefit

Drinking coffee before a run really clears my mind and helps me focus.

On long runs or tough intervals, staying sharp mentally is just as important as being physically strong.

Coffee kicks that brain fog, helping me focus on my pace, breathing, and form. When things get tough—like hills or hard intervals—coffee keeps me alert and helps me power through.

If I skip my pre-run coffee, my brain takes longer to wake up.

It’s harder to find a rhythm, and I get distracted by the discomfort.

That mental clarity from coffee helps me push through the tough parts, especially during long or tough workouts.

The “Coffee Crash”: How to Handle It

A worry I hear a lot is the dreaded crash once the caffeine wears off.

It’s a problem for some, but I’ve figured out how to handle it. The trick? Don’t rely on coffee for the whole run.

What works best? A solid fueling plan.

I don’t depend on coffee to get through an entire race or long run.

Instead, I make sure I’m hydrated and properly fueled. During long runs or races, I keep drinking water, electrolytes, and energy gels. This keeps my energy steady, even after the coffee wears off.

Another tip? Don’t go overboard on caffeine.

One cup usually does the trick. If you pair your coffee with a good fueling plan, you can keep your energy steady and avoid the crash.

Detailed Exploration of Hydration and Coffee’s Diuretic Effect

Coffee boosts your focus, but it also makes you pee more, which can lead to dehydration if you’re not careful. Staying hydrated is key because dehydration can hurt your performance and recovery.

Balance it out by drinking water before your coffee.

Start with a glass of water and sip it through the morning to stay hydrated. Hydrate about 30 minutes before your coffee so your body’s ready.

If you’re running longer, carry water, especially in the heat.

Electrolyte drinks or coconut water are great for keeping your balance and preventing dehydration.

How Much Coffee Should You Drink Before a Run?

As with everything, moderation is important. One cup usually does the trick for me. I drink it about two hours before my run to get ready without overdoing it.

I recommend experimenting with different amounts of coffee to see what works for you. Some runners like a smaller dose to stay alert without the jitters, while others need more.

How to Avoid Stomach Upset from Coffee

Sometimes, coffee can cause digestive issues, especially if I drink it too quickly or have it on an empty stomach.

I’ve definitely had days where I felt the urge to go to the bathroom right before a run, which can be uncomfortable. It might also trigger urine leaks while running.

That’s why I make sure to wait at least two hours between drinking coffee and heading out for a run.

This gives my body time to digest and avoid any uncomfortable digestive reactions.

If I’m having a bigger meal before my run, I’ll also give it extra time.

Sometimes, if I’ve eaten a large meal and then have coffee right afterward, my stomach gets upset.

By spacing out the coffee and food, I can avoid these issues and ensure I’m comfortable during my run.

Coffee vs. Other Pre-Workout Supplements

I’ve tried other pre-workout supplements in the past, but I always come back to coffee.

The reason? It’s simple and natural.

Coffee gives me a mental boost without the sugar and artificial ingredients found in many energy drinks or pre-workout powders. I know exactly how my body responds to caffeine, and that predictability is key for me.

Some energy drinks can make me feel jittery or cause stomach discomfort, while coffee is more consistent.

The caffeine helps me stay focused and alert, and it doesn’t leave me feeling like I’ve crashed afterward.

For me, coffee is the best pre-run energy source because it’s effective, familiar, and easy to fit into my routine.

Coffee on Race Day: My Pre-Race Ritual

Coffee is an essential part of my race-day routine. I make sure to have a cup of coffee about two hours before the race starts, just like I do for my regular runs. It helps me feel mentally awake and ready to take on the challenge.

Along with coffee, I’ll have a light snack—something easily digestible like a banana or a small granola bar—to fuel my body before the race begins.

Coffee is comforting to me—it’s part of my ritual, and that mental comfort helps me feel more prepared for the race.

It’s one less thing to worry about on race day, and the energy boost it gives me helps me feel confident and sharp.

The Checklist

If you’re new to the idea of drinking coffee before a run, it’s important to start slow and listen to your body. Here are some tips to help you get started:

• Start small: If you’re not used to caffeine, begin with a small amount and see how it affects you. Gradually increase as you build tolerance.
• Experiment with timing: I recommend waiting at least 30 minutes to 2 hours after drinking your coffee before heading out for your run. This helps your body process the caffeine without causing digestive discomfort.
• Hydrate: Make sure to drink water before and after your coffee. Coffee is a diuretic, so stay hydrated throughout the day to perform at your best.
• Find the right balance: You don’t want to overdo it with coffee. One cup before a run is typically enough. More than that might leave you feeling jittery or dehydrated.
• Evaluate your body’s response: Pay attention to how you feel during and after your run. If coffee makes you feel too wired or causes digestive issues, consider cutting back or trying a different approach.

Conclusion 

Coffee is a powerful tool for enhancing your running performance, but it’s not a one-size-fits-all solution.

The key is experimenting with how much you drink, when you drink it, and how your body reacts to it.

If you’ve never tried coffee before a run, why not give it a go this week? Start small, track how you feel, and adjust your approach as needed.

Everyone’s body responds differently to caffeine, so take the time to find what works for you.

Share your experiences with the running community, and let us know: What’s your go-to pre-run ritual?

Imagine getting ready, and tying your running shoes, then only to find an unexpected pain in your shoulder.

Shoulder pain when running can disturb the rhythm and fun of the runner. Reasons such as poor posture, muscle tension, and wrong arm swing are factors behind the pain.

Knowing the causes is important for finding natural relief for shoulder pain and having a pain-free run.

Understanding Shoulder Pain in Runners

It is essential to understand the role of shoulders in running and know the causes and prevention methods of the pain.

The Role of Shoulders in Running

Your shoulders play an important role in maintaining balance and posture while running. You need to position your shoulder properly for overall running mechanics, ensuring a structured arm swing.

You need to keep your shoulder relaxed and stable for better breathing and less strain on the neck and upper back muscles.

Common Causes of Shoulder Pain

Incorrect vs Correct Running Posture

[Source A Guide to Proper Running Form | Cary Orthopaedics]

If you run properly, and do shoulder strengthening exercises, you can reduce the risk of shoulder pain. You can do these exercises, such as shoulder presses, lateral raises, and rotator cuff.

Identifying Specific Shoulder Pain Issues

Left Shoulder Pain While Running

You can experience left shoulder pain while running and while doing cardiovascular activities. This pain can mean a lot, depending on factors such as the specific location and type of discomfort.

• Muscle Strain: Over or improper use of the shoulder can lead to muscle strain and then pain.
• Rotator Cuff Injuries: Tears or inflammation in the rotator cuff muscles can cause shoulder pain. Physical activity makes the pain worse.
• Referred Pain: Sometimes pain from the neck or upper back can come into the shoulder.
• Cardiac Issues: Sometimes left shoulder pain can be a sign of cardiac issues. Moreover, if it comes along with chest pain or shortness of breath, then definitely, there’s a cardiac problem.

Right Shoulder Pain During Cardio

Here’s your answer to, ‘Why does my right shoulder hurt when I run?’.

Right shoulder pain during cardiovascular activities may happen because of:

• Muscle Imbalances: If you overwork certain muscles and neglect others, this can lead to imbalance and cause pain during cardio.
• Improper Form: Wrong posture while doing cardio can strain your shoulder muscles.
• Gallbladder Issues: If you have gallstones, then during physical work, your right shoulder might hurt.
• Rotator Cuff Injuries: Your right shoulder can also suffer from rotator cuff injuries if you overuse or use improper form.

Front Shoulder Pain When Running

Front shoulder pain when running can happen due to:

• Biceps Tendonitis: Repetitive motions create inflammation of the biceps tendon. And this can cause pain in the front side of your shoulder.
• Shoulder Impingement: This happens if you compress tendons during movement, and pain occurs.
• Poor Posture: Anterior shoulder pain happens from muscle imbalances due to slouching or hunching.

Effective Strategies to Prevent and Alleviate Shoulder Pain

How to Stop Shoulder Pain When Running?

To prevent shoulder pain during running, you should maintain and do certain things- 

• Maintain Proper Posture: Maintain an upright posture with your shoulders relaxed to minimize strain.
• Regular Stretching: Include dynamic stretches and target your shoulders and upper back to improve flexibility.
• Strengthening Exercises: To improve stability and reduce injury risks,  do resistance training for bolstering shoulder muscles.

Breathing Techniques to Reduce Shoulder Tension

Proper breathing can reduce  shoulder tension:

• Diaphragmatic Breathing: Take deep belly breaths to reduce upper body tension.
• Rhythmic Breathing: Always maintain a steady breathing pattern, for showing relaxation and oxygen flow.

Post-Run Shoulder Care

You can apply ice packs to reduce inflammation and soothe soreness in the shoulders.

A soft massage or professional therapy can relieve weakness, and muscle tightness, and fix blood flow.

You need to give yourself proper recovery time between runs. This time will repair muscle and prevent overuse injuries.

When to Seek Professional Help?

Recognizing Serious Symptoms

Treatment Options

Note: Please consult with a doctor if you are having these symptoms. Do not consider the steps/options as ultimate solutions.

Frequently Asked Questions

How do I stop shoulder pain when running?

To prevent shoulder pain when running, you have to maintain proper posture. Keep your shoulders relaxed and swing your arms naturally at your sides. Do some shoulder-strengthening exercises, and use proper breathing techniques.

Why does my shoulder hurt when I breathe while running?

If your shoulder hurts when you breathe while running, then you have strained muscle, a compressed nerve, or respiratory conditions.

How do I relax my shoulders when running?

Check your posture, and arm movements and stretch your shoulders accordingly. Remember to use correct breathing techniques to avoid tension in the shoulders.

Is it OK to run with an injured shoulder?

This depends on the injury’s severity and the body of the person. If the injury is minor, less discomfort, then you can manage it with proper form and less intensity. But still, before doing this, you should consult a doctor.

Back in 2022, I was standing at the starting line of the Bromo Marathon.

My heart was racing—not just because I was excited, but because I was nervous too.

Sure, I’d trained hard—put in the miles on the road and tackled those tough hills. But this? This was something completely different.

The Bromo Marathon wasn’t just another road race. It was a trail race—steep climbs, tricky terrain, and crazy elevation that would push my endurance to the limit.

I had no clue what I was about to face.

My goal?

Simple: just finish. But when the race started, something shifted.

I was still nervous, but suddenly, I felt like I had a burst of energy.

It wasn’t just about pacing. It was about embracing the challenge, finding my flow, and trusting all the work I’d put in. Crossing that finish line and hearing I came in 5th? That was a total game-changer.

That’s when I realized something huge—I could do way more than I thought.

And that’s the real power of believing in yourself.

The Science Behind Self-Belief and Mental Toughness

We’ve all experienced it: that moment when your body feels drained, your legs are heavy, and your mind starts telling you that you can’t push any further.

But here’s the thing—your mind has more power over your body than you might think.

Studies show that when you believe in yourself, you perform better—even when you’re exhausted.

For example, Dr. David Bishop’s 2014 study found that athletes who believed in their recovery after tough workouts performed better and recovered faster—even when they were given a placebo.

In other words, their mind pushed their body to do more, which led to better performance.

The more you believe in yourself, the better your body will perform.

How to Build Mental Toughness for Running Races

Before the Bromo Marathon, I had doubts creeping in.

Could I handle the technical trails? Would my legs hold up on those steep climbs?

But deep down, I had this quiet faith in myself, even though I couldn’t fully explain why.

I had worked hard, training both my body and my mind.

And that belief in myself? It pushed me further than I thought I could go.

Believing in yourself isn’t just about staying positive.

It’s a skill you build with every run, tough workout, and race.

It wasn’t about having zero doubts. It was about deciding that, even with doubts, I was going to trust my training and give it everything I had.

Practical Mental Strategies

Mental strength isn’t just about pushing through pain. It’s about using strategies to stay focused during the race.

One of the best tools for this is mantras—short, positive phrases you repeat when things get tough.

Studies show that those who use positive self-talk and visualization get stronger mentally.

For me, mantras like “Run strong, run better” help shut down negativity and keep me locked in. It’s like a mental reset, and it works.

Visualization is another powerful tool.

By picturing the course, the climbs, and how tired you might feel, you mentally prepare for what’s coming.

It’s like mentally prepping for the challenge before you even start.

This helps reduce anxiety and boosts your confidence because you’ve already pictured yourself succeeding.

The Secret to Pushing Your Limits

The first big mental test came when I hit that steep hill.

Most runners were walking, panting, and struggling with the elevation.

But I kept my pace steady, pushing with every step.

When I got to the top and started running again, I felt this surge of confidence. My legs weren’t just tired; they were strong. I could keep going. I knew I could do this.

At that point, I realized something crucial: mental strength wasn’t just about ignoring the pain. It was about facing the pain head-on and deciding to keep moving anyway.

We all face mental roadblocks in races. It’s easy to want to slow down when the going gets tough. But in that moment, I learned to embrace the discomfort, not run from it.

Every tough climb, every challenging stretch, became an opportunity to prove to myself that I could go beyond what I thought I was capable of.

Pacing became a key part of my mental game. I realized that pacing wasn’t just about managing my physical energy—it was about managing my mental energy too.

Runners who adjust their pace based on how they feel mentally during the race are less likely to burn out.

This tactic allowed me to conserve both physical and mental energy, so I could push through the toughest sections without feeling completely drained.

That’s the essence of belief in running: it’s not about pretending the pain doesn’t exist.

It’s about deciding to keep pushing, no matter what.

Why Self-Belief is Key to Achieving Your Personal Best in Running

Being physically ready for a race is important, but being mentally tough enough to keep going when your body wants to stop? That’s what really counts.

When I hit the second half of the Bromo Marathon, my body was begging me to stop.

My legs felt like lead, my breath was short, and I wasn’t sure I could keep up.

But then something clicked. I believed in myself and my training, and that pushed me to keep going even when I was ready to quit.

That’s when I realized: belief isn’t just in your head—it can power your whole body.

This is where your mind and body work together.

When you’re physically drained, your mind can push you further than you thought possible.

It’s like flipping a switch that tells your legs to keep moving, to go a little further, and hold on just a bit longer.

The Power of Adaptability in Trail Running

I had no clue what would happen when I crossed the finish line of the Bromo Marathon. I didn’t just finish—I did way better than I ever imagined.

That was the moment it all clicked for me.

It wasn’t just about finishing or placing well.

It was realizing I could do something I never thought I could.

That moment taught me belief isn’t just about getting through—it’s about pushing beyond what you think you can do.

That’s when I realized that trail running is something I can get good at.

How to Cultivate Self-Belief

So how do you build this belief?

I didn’t wake up on race day expecting to crush it right from the start. It came from months of training both my body and my mind.

I pictured every part of the race—the course, the hills, the pain, and how I would push through it all.

Visualization isn’t just something you do the night before the race—it’s a daily practice.

It’s about picturing yourself running strong, even when it feels impossible. It’s about getting your mind ready for every part of the race before you even start.

And it’s about setting goals that go beyond the finish line—goals for the effort, the progress, and the belief you’re building every day.

Training your mind is just as important as training your body.

So when you feel like slowing down, remind yourself: “I’ve got this.” When it gets tough, don’t let the urge to quit win—push through it instead. And with each step, you’ll build your belief.

5 Ways to Cultivate Belief in Yourself Before a Big Race

• Picture the course and how you’ll handle the challenges.
• Use mantras to shut down negative thoughts.
• Focus on small, doable goals during the race.
• Celebrate every bit of progress, no matter where you finish.
• Trust your training and everything you’ve learned.

A key takeaway here is that belief is like a muscle.

The more you work it, the stronger it gets.

Just like your legs get stronger with every mile, your mind gets stronger with each challenge.

Conclusion

The Bromo Marathon taught me something invaluable: belief is the difference between finishing and finishing with a personal best.

It’s what transforms doubt into determination, fear into focus, and obstacles into opportunities.

As I crossed that finish line, I realized I was no longer the same runner who started that race.

I had expanded my limits.

I had conquered a race I wasn’t sure I could finish, let alone place in the top 5.

But more importantly, I had conquered my self-doubt.

The next time you face a race—or any challenge—remember that you are capable of more than you think.

The belief you have in yourself, built over time through training, setbacks, and small wins, will carry you further than you ever imagined. It’s not about running faster or finishing first.

It’s about believing in the process, trusting your training, and knowing that no matter how tough it gets, you have what it takes to finish strong.

So, set your goals high. Believe in your potential. And when the going gets tough, remind yourself: “I can do this.”

Because you can—and you will.

Though it’s been a while, I still remember my first interval workout—my calves were on fire, I was gasping for air, and I kept asking myself, “Why am I doing this to myself?”

Before that, I was all about run-walks, taking it easy and just trying to finish.

Speed work sounded way too intense and honestly kind of scary.

But once I started pushing through those intervals, everything changed.

It’s not about going flat-out every time.

It’s about teaching your body to handle faster speeds and bounce back.

Yeah, it’s tough, but you get stronger and faster, and that feels pretty awesome.

If you’re stuck in your comfort zone or nervous about speed work, stick around. I’ll tell you how I started slow, built my confidence, and got through the hard stuff without losing my mind.

Got your own speed work stories? Drop them in the comments—I’m all ears.

Why Interval Training Matter

If you’ve ever been scared to speed up, you’re not alone.

The idea of running faster is nerve-wracking, especially if you’re used to cruising at a relaxed pace.

I’ve been there too—the heavy legs, the breathlessness, the muscle burn.

I’d always stuck with my easy runs and long distances, building endurance but never really challenging myself with speed.

The thought of intervals—fast bursts followed by recovery—felt like diving into the deep end without knowing how to swim.

At first, I wasn’t even sure if I was doing it right.

Should I be feeling like I’m going to collapse at the end of each interval?

Was I pushing too hard?

These were the doubts that crept into my mind during those first few interval sessions.

At first, I wasn’t even sure if I should continue with it.

My calves ached, my ankles were sore, and my body wasn’t used to this kind of intensity.

But here’s the deal: I was scared because I didn’t really get what speed work was all about. It wasn’t about pushing my body to the absolute limit every single time.

It was about learning to run faster while gradually building strength and confidence along the way.

And that was a lesson I had to learn the hard way.

Interval Training

So, what is it that makes interval training so effective?

Well, it’s not just about running faster for the sake of speed. Interval training teaches your body how to handle higher intensities and recover quickly, making it an invaluable tool for improving your pace over longer distances.

When I first added interval training into my routine, I started slow.

My first intervals were short—just 400 meters at a moderate pace. But I could feel the difference right away. It was a shock to my system, but in a good way.

The faster pace pushed me out of my comfort zone, and though it was hard, there was something exhilarating about it.

The first interval session I did was a game-changer for me. It wasn’t pretty.

I was gasping for air after every interval, my muscles were burning, and I was questioning whether it was worth it.

But after finishing the session, I had a new understanding of my body.

I knew I had pushed myself, and I started to believe that I could actually get faster—if I stuck with it.

One of the most important lessons I learned was that interval training is scalable.

At first, I started with shorter intervals, about 300–400 meters at a pace I felt comfortable with, around 5K to 10K pace.

I only did a few repeats with plenty of recovery time in between. But as I got more comfortable, I began to increase the intensity.

I shortened the recovery time, added more intervals, and even experimented with longer intervals like 800 meters and 1600 meters. Over time, my confidence grew because I knew my body could handle more.

But the most rewarding part came later: as I got faster, I didn’t just feel stronger during my interval sessions—I also started seeing improvements in my long runs and races.

Getting Over the Mental Hurdle

The hardest part of interval training wasn’t the muscle pain; it was changing how I thought about it.

At first, I thought speed work was something I could avoid. I was scared of getting hurt, feeling the pain, and falling behind.

But as I kept at it, I realized the benefits of intervals were totally worth the discomfort.

I learned to see the discomfort as a sign I was getting better, not something to fear.

The big shift came when I stopped seeing intervals as something to conquer and started seeing them as a way to improve. I didn’t need to be perfect. I just needed to improve a little bit each time.

As my times improved, I realized interval training wasn’t just about speed—it was about building mental strength.

Every session taught me how to push through discomfort, whether in a race or a hard workout. It was about trusting the process and realizing that every little step forward was a win.

Interval training also helped me get mentally tougher. Every time you push yourself, even a little—like running faster or doing one more interval—adds up. After a while, you start to believe you can handle tougher workouts and faster race paces.

The Confidence Boost You Didn’t Expect

After a few weeks of doing intervals, I could already feel a change.

I started feeling stronger, both physically and mentally. I wasn’t just running faster; I was starting to believe I could keep it up for longer distances.

One of my proudest moments came during a half marathon.

I’d been doing interval training for months before the race, and I felt more confident than ever. I knew I had the speed to maintain a fast pace, and I knew I could push through the fatigue of a long race.

When I crossed the finish line, I set a new personal best—1:37—10 minutes faster than my previous time.

That race proved just how powerful interval training can be.

It wasn’t just about speed; it was about being ready to handle the pain and challenges of the race.

I had built mental toughness and physical strength—and it felt incredible.

That PR wasn’t just about training; it happened because I learned to embrace discomfort and push through my mental block.

Practical Tips to Embrace Speed and Build Confidence

You’ve heard about the power of interval training, but how do you actually start? I know it’s tough to think about running faster when you’re used to a comfortable pace.

But trust me, starting with manageable intervals and slowly building up will get you there. Here’s how I did it—and how you can too.

Take it slow.

When I first started doing intervals, I didn’t go straight into long, fast sprints. Instead, I did shorter intervals—about 300 to 400 meters at a challenging but doable pace.

The key was to keep it manageable and focus on your form. You don’t need to go all out right from the start. The goal is to gradually pick up speed without overdoing it.

Here’s a simple starter session:

• Warm-up: 10-15 minutes of easy jogging
• Intervals: 400m at 5K-10K pace, followed by 400m of easy jogging or walking
• Cool-down: 10 minutes of light jogging and stretching.

Start with 3–4 intervals and see how it feels. If you’re feeling strong, add more intervals or reduce your recovery time in between. Don’t rush it. Gradual improvement is the key, and it’s better to start slow and build up your confidence than to dive in too quickly and risk burnout or injury.

Focus on form, not just speed.

Good form is essential when doing intervals. When you’re pushing the pace, it’s easy to forget about posture and technique, but focusing on form during each interval will not only make you more efficient, but it’ll also reduce your risk of injury.

In my early interval sessions, I focused on maintaining good posture—standing tall, keeping my core engaged, and driving my legs with each stride. I also paid attention to my breathing.

It can be easy to panic when you’re running faster than usual, but controlling your breath can help you maintain a steady pace.

A quick reminder: If your form starts to break down, it’s okay to slow down. Form matters more than speed, especially at first.

Manage recovery time.

Recovery time isn’t just to catch your breath; it’s when your body gets ready for the next interval. In my first interval sessions, I was so focused on the intensity that I ignored how much recovery mattered.

Over time, I made sure to take enough rest between each interval to allow my muscles to recover. As my body adapted, I started reducing the recovery time.

Here’s a simple approach:

• Early stages: 1:1 work-to-rest ratio (e.g., 400m fast, 400m easy)
• As you progress: You can experiment with 2:1 or 3:1 ratios (e.g., 400m fast, 200m easy)

Just be mindful—interval training is meant to challenge you, but not to the point of exhaustion. If you’re too tired to finish the next interval with good form, rest a bit longer.

Gradual progression.

One of the biggest mistakes I made in the beginning was thinking I had to push myself hard every single session.

But it wasn’t until I realized that interval training is a long-term commitment that I started seeing real improvements.

It’s a process, not a race, and progression happens gradually.

I started with shorter intervals and fewer repeats, but as my fitness improved, I increased the intensity.

Eventually, I was doing 12–16 repeats with shorter recovery times, and I could feel my body getting stronger.

Over time, my legs became more accustomed to faster speeds, and I noticed a huge difference in my race performances.

Don’t compare yourself to others.

Running isn’t about competing against anyone but yourself.

When I first started doing speed work, I often compared myself to other runners—especially the fast ones.

It was easy to feel discouraged when I couldn’t hit the same paces. But the truth is, everyone’s journey is different.

So, focus on yourself.

Celebrate small victories.

Did you hit a faster pace during your intervals today than last week?

That’s progress.

Did you feel more confident on your race pace runs?

That’s progress.

It’s all about the small steps that lead to big gains.

For me, running happens in the late afternoon—usually between 5 p.m. and 6 p.m.

That time has become my sanctuary.

It’s the perfect break from work, a chance to step away from the stress of the day and recharge.

While I don’t follow a strict schedule, that time has become sacred.

Now, when that window rolls around, everything else seems to fall into place around my run.

And it’s not just about the physical benefits.

The routine of running has changed the way I organize my day, creating a natural flow that helps me stay productive and balanced.

Before I started scheduling my runs, I’d fit them in whenever I could—and often skipped them when work or life got busy. Without structure, running felt like an optional luxury.

But once I made it a consistent part of my day, it became automatic.

Having a set time for my run has boosted my productivity in ways I didn’t expect. Knowing I have a dedicated time to step away from work makes it easier to focus on everything else.

I’m more intentional with my time, whether it’s work, family, or personal goals. Running has become my built-in mental health break, a guaranteed moment to clear my mind. It’s the one thing I can rely on, even when everything else feels unpredictable.

The Calm in Consistency

There’s something calming about sticking to a regular running schedule. It takes away the uncertainty of trying to find time for a workout.

It’s already planned.

And with that predictability comes a sense of mental clarity. I’ve noticed that when my running routine is in place, I’m more focused at work, and I feel more grounded in my personal life.

The consistency of my run keeps everything else in my life organized in ways I never expected.

Running as an Emotional Anchor

Running has been my go-to during some of the toughest times in my life. It’s more than just a workout—it’s my emotional reset button.

When life feels overwhelming, whether it’s work or personal stuff, running becomes my escape.

It gives me a chance to clear my head and sort through everything. There’s something about the rhythm of my legs hitting the pavement that helps me untangle my thoughts and emotions.

I remember plenty of days when I felt like I was drowning in stress, whether it was work or life’s never-ending demands. On those days, I’d think about skipping my run.

But I knew deep down that running was exactly what I needed. It wasn’t about chasing a new personal best or pushing myself too hard. It was just about getting out there and letting the steady movement clear my mind.

Even when motivation was nowhere to be found, the routine always carried me through.

The best part of having a set run on the schedule is that it’s like built-in emotional self-care. I don’t even have to think about it; it’s already planned.

That habit has become a key part of my mental health. Running gives me a space to breathe, to let go of stress, and to return to life with a fresh perspective. It’s like hitting reset on my brain.

Running as a Mental Reset

When things get tough, running helps me regain balance.

And it’s not just about the physical workout—it’s the time I get to myself. Whether I’m running with music, listening to a podcast, or enjoying the quiet of the road, it’s my time to unplug and reset.

It’s like a moving meditation, where every step helps me let go of negative feelings and find some calm.

Running has been a steady emotional anchor for me. And it’s not about being the fastest or pushing my limits—it’s about honoring the routine and letting it serve me emotionally.

When I’m running, it’s my time to process whatever’s on my mind, so I can return to the world feeling clearer and more focused.

The Impact of a Set Schedule on Motivation

Motivation can be overrated. We hear people say, “Find your motivation!” like it’s the magic key to success in running (and in life). The reality? Motivation doesn’t always stick around.

Some days, you’ll feel like running, and other days, you won’t want to get out of bed. That’s when having a solid routine comes in.

A running schedule means I don’t have to rely on motivation—it’s about showing up, even on the days when I don’t feel like it. For me, having a set running routine is the most reliable form of motivation.

It’s not about trying to find energy to run; it’s about sticking to the plan I made.

On days when I feel sluggish or stressed, I don’t have to ask myself if I should run. I just do it. The routine itself becomes the motivator, not how I’m feeling in the moment.

There have been plenty of days when I’ve woken up not feeling like running.

Maybe I’m tired or distracted, or I’m just having a tough day. But I’ve learned that those are often the days when sticking to my routine is the most important.

The truth is, I don’t always feel like running. But I know that when I put on my shoes and hit the road, I’ll feel better afterward.

Just following through is an accomplishment in itself, and that’s what keeps me coming back to the routine.

The Science Behind the Benefits of Running

Running does more than just keep you in shape—it’s a game changer for mental health.

Sure, we all know that physical activity helps reduce stress, but what if I told you it could actually clear your mind too?

Running doesn’t just help strengthen the body; it’s a mental reset.

When I hit the road, I’m not only giving my muscles a workout, but I’m also giving my brain a much-needed break.

Studies show that running boosts endorphins, the feel-good chemicals in our bodies, which help fight off stress and anxiety. It’s not just about burning calories—it’s about finding space in your head to breathe and recharge, especially when life feels overwhelming.

For me, every time I lace up my shoes, it’s not just about the miles ahead; it’s about the mental clarity I get from hitting the pavement.

It’s like a reset button for my brain, and I’ve come to treat my run as a critical part of my mental wellness.

Balancing Life Through Running

Running has completely changed how I balance my life.

Before I made running a regular part of my routine, it was hard to find harmony between work, family, and personal time.

Running was just another thing on my to-do list, and I didn’t see how important it could be.

But once I started treating it as a non-negotiable part of my day, everything changed.

The Foundation of My Day

Now, I view running as the foundation that keeps everything else in place.

The best part of having a set running schedule is how it gives me a predictable time block—something that doesn’t interfere with all the other obligations. No matter how hectic the day gets, running is the one thing I can count on.

Whether I’m juggling work, family, or personal challenges, my run is my time to recharge.

Nothing else gets in the way of that.

Control and Perspective

Having a consistent routine helps me balance everything else in my life. Now, I don’t feel like I’m always in a mad rush.

Running keeps me grounded, and once I’ve taken care of myself with a run, I can focus on everything else without stress.

Running puts everything in perspective and helps me feel less overwhelmed.

It’s the one constant, and that makes all the difference.

A key part of my routine is the control it gives me. Life often feels chaotic, with everything pulling you in different directions. But when I run, I know that time is for me. It’s my time to take a break, clear my head, and recharge.

After my run, I feel grounded, present, and ready to tackle what’s next.

The Beauty of Routine

There’s power in showing up every day, even when you don’t feel like it. That’s the beauty of sticking to a running routine. Once the schedule is set, showing up doesn’t feel like extra effort.

Consistency is what transforms a hobby into a lifestyle. Once running became a regular part of my day, it felt more like an essential habit than an option. The mental and physical results have been huge.

The magic of a set routine: it creates stability for both your body and mind.

But you know what?

I ran anyway.

A few years ago, if you had told me that running alone would help with my social anxiety, I would’ve laughed.

But now, here I am, realizing how those solo runs made me stronger—physically and mentally.

Social anxiety isn’t something you can just get rid of. It’s always there, affecting almost every interaction and decision I make.

For me, being an introvert who overthinks everything, being around people always felt like a huge challenge.

The thought of joining a race, running with others, or even just walking into a social situation made my heart race and my mind spiral.

I started running just to get fitter, but I had no idea it would offer me so much more. It helped me handle my anxiety better, teaching me how to calm the voices in my head and face discomfort head-on.

The journey wasn’t easy, and it didn’t happen overnight.

It took time, just like breaking through any mental block.

Through the process, I learned that running alone became my safe space to rebuild myself, one step at a time.

The Science Behind Self-Belief and Mental Toughness

Running isn’t just a workout for your body—it’s a mental one, too.

From experience, pushing myself on solo runs has helped me handle my social anxiety in ways I never saw coming. But it’s not just about the emotional benefits of running alone.

Studies have shown that regular exercise promotes the production of neurotransmitters like serotonin and dopamine—chemicals in the brain that play a huge role in regulating mood.

For example, a 2021 review in Frontiers in Human Neuroscience found that exercise, including running, significantly reduces social anxiety by balancing these mood-regulating chemicals.

These neurotransmitters help to lower feelings of stress and anxiety, especially when the exercise becomes a consistent part of your routine.

So, every time I lace up my shoes for a solo run, I’m not only getting fitter physically but also strengthening my mental toughness.

Running becomes a kind of self-therapy, where I’m not just pushing my body past its limits but also rewiring my brain to handle stress and anxiety with more resilience.

Struggles with Social Anxiety in Group Settings

Social anxiety has a way of making every small worry feel huge.

When I was part of a running group or just running in a crowded park, I always felt like everyone was watching me.

Was I running too slow? Did I look silly? Should I be chatting with someone or just keep to myself?

I remember dreading those first group runs.

The moment we gathered before the start, I’d start mentally gearing up for the discomfort.

I’d try to make small talk, but it always felt forced. I was hyper-aware of how others saw me, thinking things like, “Do I sound stupid?” or “What if I don’t fit in?”

Every step, every breath, felt heavy with the pressure to act a certain way.

That’s when it hit me: group runs weren’t helping me with my anxiety; they were making it worse.

Instead of focusing on the joy of running, I was wrapped up in my own head, worrying about fitting in. I wanted to escape the anxiety of group dynamics, so I decided to go solo.

Practical Mental Strategies

On my solo runs, I’ve learned that it’s not just about covering the distance—it’s about how I manage the thoughts that come up. Running with anxiety means working through those mental hurdles, and that shift in mindset has made all the difference.

One strategy that’s really helped me is reframing my thoughts, especially when anxiety starts creeping in. Instead of letting those negative voices take over, I remind myself it’s okay to feel uncomfortable.

That discomfort is part of the journey, and it doesn’t define me. I’ve also learned to be kind to myself in those moments.

It’s easy to get frustrated when anxiety flares up, but instead of being hard on myself, I try to be compassionate.

After all, dealing with anxiety isn’t a race to the finish line—it’s a journey, and I’m taking it one step at a time.

Building mental resilience through running is a lot like building physical endurance. Each time I face my anxiety head-on, I get a little stronger at handling it in everyday situations. And just like with physical training, the more I practice, the easier it gets.

The Escape of Solo Running

When I started running alone, I felt an immediate shift. No more worrying about pace or how I looked.

No one to compare myself to, no pressure to make small talk—just the rhythmic sound of my feet hitting the ground and the steady rise and fall of my breath. In those moments, I found peace.

The solitude of running gave me the space to sort through everything in my mind—anxiety, stress, and all the other thoughts that clutter my head. Running became my escape.

Whenever I felt overwhelmed by social interactions, I would lace up my shoes and head out for a run. I didn’t have to explain myself to anyone. There was no need to be “on” or “perfect.”

Running alone became my way of hitting the reset button.

It was like pressing pause on the noise of everyday life. In that space, I could reflect, recharge, and let go of all the expectations I felt in social situations.

The freedom I found on those solo runs was unlike anything I’d ever experienced before.

The Power of Solitude

One of the unexpected benefits of solo running is how I’ve come to embrace the loneliness instead of fearing it.

There are times when I feel isolated, but instead of pushing it away, I’ve learned to accept it. In those quiet moments, running turns into a powerful chance for self-reflection and growth.

Some runners I’ve talked to shared that running alone doesn’t just bring up loneliness—it brings clarity. When it’s just you, your thoughts, and the rhythm of your feet, something magical happens.

I’ve found that being alone on a run gives me a sense of self-empowerment. It’s not about escaping the world—it’s about reconnecting with myself in a way that feels deeply healing.

Over time, I realized that solo running gives me the space to work through my emotions, reflect, and challenge myself in ways I never expected.

It’s like running has become my personal therapy—a place where I can truly be myself and work on my mental health, one step at a time.

Strength and Confidence Through Solo Running

One of the biggest benefits of solo running has been the confidence and self-reliance it’s helped me build.

When you’re running alone, there’s no one else to lean on for motivation or encouragement.

It’s all on you. And while that might sound tough, it’s actually one of the most empowering experiences.

At first, I wasn’t sure of myself—every mile felt like a test. But the more I ran, the more I discovered my own strength. I started pushing myself further, trying new routes, and increasing my distance.

Each time I overcame a challenge, my confidence grew—not just in my running but in my ability to handle discomfort and uncertainty.

This newfound confidence carried over into other parts of my life. When I faced tough social situations, I reminded myself that I had already faced tougher moments on my solo runs.

If I could push through those runs, I could handle the discomfort that came with social anxiety.

Solo running became a training ground for mental toughness, and that toughness made me feel more capable and confident in everyday life.

What you think? 

Please share with me your thoughts and insights.

The final 0.2 miles of a marathon are something else—a mix of exhaustion, pain, doubt, and pure excitement.

When I crossed the last stretch of the Bromo Marathon, I wasn’t just running to finish.

I was running to prove something to myself—both physically and mentally.

Those last 0.2 miles were more than just a test of my body; they were a reminder of everything I had pushed through to get to this point.

For every marathoner, those final 0.2 miles feel like a battle.

The Bromo Marathon was no exception. With over 1700 meters of elevation, the course had already drained me. My muscles were shot, my joints ached with each step, and my body was screaming for me to stop.

But when the finish line came into view, something changed. It stopped being about the race itself and became all about proving to myself that I could push through—no matter how hard it got.

Deepening the Science Behind Mental Toughness

The final stretch of the Bromo Marathon wasn’t just a test of physical endurance; it was a test of mental toughness.

The strategies I relied on—breaking the race into smaller steps, visualizing the finish, and staying focused on the moment—weren’t random tricks. They have real psychological roots that can make a huge difference in performance.

Research shows that when athletes believe they can push through pain, their performance actually improves.

A study by Dr. David Bishop from Victoria University in Australia found that athletes who believed in their ability to recover after intense exertion performed better—even when they used placebo recovery methods.

This is the placebo effect at work, showing how connected our mind and body really are.

When we believe in our strength, our bodies follow.

It’s not just about pushing past pain; it’s about using the mind to keep going even when every part of you says stop.

In marathon running, this can be the difference between quitting and finishing strong.

I found that when I stayed mentally focused, my body kept moving, even when I felt like I couldn’t take another step.

The science backs it up—mental resilience can change how our bodies respond to stress and pain, and allow us to keep going when it seems impossible.

The Last 0.2 Miles: The Ultimate Physical and Mental Test

The final stretch of the Bromo Marathon was brutal.

My muscles ached, my feet were sore, and I was running on empty.

But the real challenge wasn’t just physical—it was mental. Runners will tell you the race is often decided in the final stretch, and I felt that more than ever during the last 0.2 miles of Bromo.

With every step, my body was begging me to stop.

My knees hurt from the steep downhill, my toes were on fire, and dizziness kept creeping in.

But that’s when the mental game kicked in. This wasn’t about muscles anymore—it was about pushing through with sheer willpower. It was about finding the strength to keep going, even when my body was done.

As I neared the finish line, doubt crept in. “I can’t do this. It’s too much.”

But then I remembered the hard work that got me here—the training, the sacrifices, the mental prep.

I wasn’t about to quit now. The shift from “I can’t” to “I’ve got this” is what pushed me to the finish.

Reflections on the Bigger Picture of Running

Crossing the finish line of the Bromo Marathon, the lessons from those last 0.2 miles stayed with me.

The strength I found wasn’t just about running—it was about facing challenges in life head-on and never giving up, no matter how tough things get.

Running has taught me to approach life’s hurdles with the same persistence. It’s easy to get caught up in wanting quick results, but marathons teach us the value of steady effort.

As runners say, “It’s not about who finishes first—it’s about who finishes strong.” This isn’t just true in races, but in life. We all face tough times—whether in work, relationships, or personal growth. The key is to keep moving forward, even when it feels like you can’t take another step.

I’ve learned that the struggles, the pain, and the self-doubt are what shape us. They show us what we’re really made of.

Every challenge I face—whether it’s a tough run, a hard decision, or a setback—reminds me of those final 0.2 miles. Life isn’t about going fast; it’s about how we push through those last, toughest stretches.

Mind Over Matter

The final 0.2 miles didn’t just challenge my body; they pushed my mindset to the limit. I had trained for this, but the mental strategies I’d learned were what really helped me finish strong.

One key mental trick was focusing on one step at a time.

When everything felt overwhelming, I broke it down. Just a few more steps. It made the pain bearable, knowing that every small step was bringing me closer to the finish line. The pain was real, but it was temporary.

Another tool I used was visualization.

I pictured myself crossing the finish line with a smile, feeling that rush of triumph.

When my body screamed to stop, that mental picture kept me going. It reminded me that all the pain and struggle would be worth it in the end.

Fueling the Final Push

In the final moments of a race, it’s common to hear runners talk about the “magic” of the crowd.

And honestly, it’s real. As I neared the last stretch of the Bromo Marathon, the crowd’s energy became my lifeline. The cheers, high-fives, and words of encouragement from strangers felt like they were giving me their strength. It was like I wasn’t running alone anymore.

I’ll never forget the kids running beside me, waving and shouting “Go, go!”

Their excitement was contagious.

I couldn’t help but grin. It felt like I was part of something bigger than just me—something that wasn’t just about finishing the race. The whole crowd—runners, spectators, volunteers—was there to help each other make it to the end.

Despite my body screaming for a break, the support of the crowd and my fellow runners pushed me to keep going.

It’s amazing how much power others can give you when you feel like you have nothing left.

Crossing the Finish Line

Crossing the finish line of the Bromo Marathon was nothing short of magical.

All the pain, exhaustion, and self-doubt melted away.

What stayed with me was pride—pride in completing one of the toughest races of my life.

As I took my first steps away from the finish line, I realized the race had done more than just test my physical limits—it changed me mentally.

That last stretch was more than just about finishing.

It was about proving to myself that I had the mental toughness to keep going even when my body screamed “Stop.”

And crossing that line wasn’t the end—it was the start of a new understanding of what I’m truly capable of.

The Final Lesson

The marathon taught me something powerful: pushing through isn’t just about enduring pain.

It’s about embracing the struggle, adjusting your mindset, and not letting doubt control you. Pain is temporary, but the strength you find through it stays with you.

And that lesson has carried over into all areas of my life—whether in running, work, or personal challenges.

I’ve learned that the toughest moments are often the ones that teach us the most.

The final stretch of the marathon wasn’t just about finishing. It was about proving that I can overcome any hurdle—physical or mental. And in that moment, I realized that anything is possible if you’re willing to push through.

The final 0.2 miles are like life itself. It’s not about how we start or how we’re doing in the middle—it’s how we finish.

And when you push through to the end, you see that you’re capable of more than you thought.

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.