Cross Training For Runners

There was a time when my mind felt like a mess, and I had no clue how to fix it.

Life felt like one big obstacle, and I kept hitting walls, mentally and emotionally.

Therapy helped, but it didn’t quite give me the peace I was looking for. Then, I gave running a shot, thinking it’d just be another way to lose weight.

But what happened next was totally unexpected. It wasn’t just about getting a workout in. It was the rhythm of my feet on the pavement, the way it gave my mind room to breathe, and the reset it gave me mentally.

Running turned into the therapy I didn’t know I needed.

It wasn’t a smooth ride at first—and, to be honest, it’s still tough sometimes. The more I ran, the more I realized: this wasn’t just about fitness, it was about finding healing.

Let me share with you some of my insights and ideas on how running helped my mental health. 

I hope you don’t mind if I blabbered in circles at times. I’m doing my best here.

The Science Behind Running & Mental Health

Running isn’t just exercise—it’s therapy for the brain. You’ve probably heard of BDNF (Brain-Derived Neurotrophic Factor), which is a brain protein that helps us handle stress and heal.

That’s where running helps: it boosts BDNF levels, calming the brain and lowering fear. And that’s exactly how I felt after every run. It wasn’t some quick magic trick, but with each step, I felt more centered.

And the science agrees. Studies from the University of Texas found that running for just 30 minutes before therapy helped people with PTSD feel significantly better.

So, running isn’t just about your body—it’s about making your brain healthier and more ready to heal.

The Benefits of Running for Anxiety

Anxiety is a beast of its own. It often feels like you’re constantly on edge, battling thoughts that swirl out of control.

For me, the days when anxiety took over were the hardest to face. But running offered an unexpected remedy.

The rhythmic motion of running—my feet hitting the ground, the steady pace of my breath—had an incredible calming effect. It was like hitting the reset button for my brain.

And it’s not just in my head; the research is clear.

Running lowers cortisol levels (the stress hormone) and triggers the release of endorphins, which are like natural painkillers for both the body and mind. These “feel-good” chemicals work wonders for alleviating anxiety.

Studies have shown that running and other aerobic exercises can be just as effective in treating anxiety as medication.

For someone like me, who’s reluctant to rely on medication, running provided a natural, powerful alternative.

It helped clear the fog of anxiety and gave me control that I couldn’t find elsewhere.

Running as a Tool for Mental Resilience

Running isn’t just about your legs; it’s about your mind. It’s about going into that mental space where you can face everything—even your darkest thoughts—and decide they don’t control you.

That’s how I built my mental toughness.

Every long run, every tempo session, and every time I laced up my shoes when my mind told me I couldn’t, I built a bit more resilience.

Running taught me how to deal with discomfort, how to fight through negative self-talk, and how to accept the bad days without letting them define me.

Mental toughness isn’t about ignoring the pain or pretending it doesn’t exist. It’s about acknowledging it and saying, “I’m going to keep going anyway.”

Because in running, as in life, you don’t always have control over what happens, but you do have control over how you respond.

Conclusion: Finding Healing with Every Step

Running wasn’t just a workout—it was the mental reset I needed. It complemented my therapy, giving me strength when I didn’t know I had any left. Every step I took became a symbol of my resilience.

So if you’re struggling with mental barriers, whether it’s PTSD, anxiety, or self-doubt, know that you don’t have to face it alone.

Running can be a powerful tool in your healing journey, providing mental clarity and resilience every time you hit the road.

Every runner has that one moment—the gut-wrenching realization that you can’t run anymore.

For me, it happened when I woke up in a hospital bed, disoriented and confused, unable to remember who I was.

I felt like I was in a strange place, surrounded by people I didn’t recognize.

My body was sore, my head spinning, and I couldn’t piece together what had happened.

The doctor’s voice was a lifeline in the chaos: “You lost consciousness during the race. Heatstroke wiped your memory.”

I didn’t understand what he meant at first. I was in a daze, panic setting in as I tried to make sense of everything.

My mind was foggy, and I couldn’t even remember why I was there.

I started feeling a deep sense of fear—not because of the pain, but because I had no idea who I was anymore.

I couldn’t remember the race, or even what led me to that hospital bed.

I tried to get up, stumbling, desperate to escape.

I wasn’t thinking clearly, just reacting to that deep confusion. Every step felt like I was moving through thick mud, but eventually, my body gave out, and I collapsed again.

When I woke up, I was still weak, my mind still scattered, but at least I could begin to recall some things.

I remembered my name. I remembered being at a race in Solo Surakarta (Central Java). But I had no real memory of what had happened during it.

What happened in the race?

Bits and pieces started to come back, but mostly, I was focused on the fact that I wasn’t sure if I would ever run again.

The physical pain of the accident didn’t scare me as much as the fear of losing the thing I loved most—running.

But as time passed, I realized something crucial—running wasn’t just about the physical act. It was about who I am. And once I remembered that, my spirit started to return, and with it, my body began to heal.

Let’s get to the practical stuff.

1. Be Realistic About Your Recovery

Coming back to running after a serious accident isn’t about picking up where you left off.

It’s about accepting where you are now and embracing the journey, step by step. Recovery isn’t a race—it’s a long road, full of patience and, yes, some frustration along the way.

When I woke up from that heatstroke-induced coma, I faced a harsh truth: my body wasn’t the same. The fitness level I had taken for granted was gone. But the mental challenge? That was even tougher.

Physically, I was dealing with the effects of the injury and the months spent off my feet.

But mentally? I couldn’t even trust my own mind. I didn’t know who I was or if I was capable of running again. This wasn’t just about muscle pain—it was about finding myself again.

2. Start With Baby Steps: Walking First

If you’ve been sidelined for a while, it’s tempting to think you should just jump right back into running. But here’s the deal: you can’t skip the basics. Walking was my first step back.

Honestly, just getting my feet moving again felt like a huge victory.

Walking is basically running, just slower. It’s low-impact and allows your body to rebuild strength without overloading it. I wasn’t ready to run, but I could walk. And that was a win.

When I put on my shoes for the first time after the accident, I wasn’t aiming for a 5K or anything big.

I was just walking—slowly, with a mix of fear and hope. My body was still weak and the trauma of waking up not knowing who you are was messing with me.

But I kept on going. That’s what recovery is all about: small wins that don’t feel like wins at all until you look back and see how far you’ve come.

3. Transition to Run-Walk Intervals

I wish I could say my first run after the accident was smooth, but the reality is far from that. It was like trying to sprint through quicksand. Every muscle in my body screamed.

My confidence took a hit.

It was frustrating. So, I had to go back to basics with run-walk intervals.

The key wasn’t pushing myself to get back to my old pace. It was about pacing myself—starting with a 30-second run, followed by a 1-minute walk, and gradually increasing the running time. Progress was slow, but it was progress, and that felt pretty good.

4. Listen to Your Body

You might feel like you’re ready to dive back in, but trust me, don’t rush it.

After six months off, I was eager to get back to running, but I quickly learned that my body wasn’t ready.

At first, every time I tried running, I was exhausted. My stamina was shot, and I had to accept that rushing back would only lead to setbacks. There’s no shame in taking it slow. No one runs their best race without putting in the hard, consistent work first.

5. Cross-Training and Strengthening

During my recovery, I realized that cross-training was a total game-changer. Since I couldn’t run, cross-training kept me active without pushing my injury too hard. Swimming, cycling, and resistance training became key parts of my routine.

Swimming was perfect for building endurance without putting stress on my joints.

The water is easy on your body, so I could get a great workout without worrying about overstraining my injury. Every stroke felt like I was shaking off the frustration of not being able to run.

Cross-training kept me moving, kept my body strong, and reminded me that recovery wasn’t just about running. It was about building a balanced body, one that could handle whatever came next.

7. Patience and Consistency 

One of the toughest lessons I learned was that recovery isn’t a straight line. Some days felt like huge leaps forward, while others felt like setbacks. There were times when I wanted to give up, when it felt like I’d never get back to the runner I used to be.

But what kept me going was knowing that recovery takes time. Every day I showed up, even when it didn’t feel like progress, I was getting closer to my goal. The small wins added up, and with patience and consistency, I started to find my rhythm again.

8. Know When You’re Ready

The first time I really ran again wasn’t pretty. But it was mine. I didn’t hit a perfect pace, but I hit my baseline. I ran without pain for the first time in months. It wasn’t a 5K or a half marathon. It was just me, on the road, testing myself.

There’s a big difference between thinking you’re ready and knowing you’re ready.

Testing my limits slowly, carefully, gave me the confidence to keep going. When I ran without pain for the first time in months, it felt like a victory. But I knew I wasn’t done. I was just beginning.

When you feel ready, go for it. But always listen to your body—if it says no, take a step back.

Conclusion:

Recovery is a long, slow, sometimes painful process.

But it’s also one of the most rewarding journeys I’ve ever been on. I didn’t just come back to running—I came back to myself.

It wasn’t about racing back to the person I used to be. It was about accepting who I was becoming. Every step forward, no matter how small, is progress.

So if you’re coming back from an injury or setback, know this: you’re not alone. Your journey won’t be easy, but it will be worth it.

Be kind to yourself, trust the process, and remember—running is about more than the finish line. It’s about the freedom of each step, the lessons learned along the way, and the person you become in the process.

Running in the city isn’t always a breeze—unless you think dodging traffic, weaving around people, and avoiding potholes is fun.

It’s chaotic, noisy, and crowded—but that’s what makes running in the city exciting. With the right plan and mindset, you can make your city runs rewarding, even on the busiest streets.

I’ve run in Denpasar (Bali’s capital) plenty of times, where motorbikes fill the streets and sidewalks are packed with “motorbikes”, but I’ve learned to use those challenges to my advantage.

Here’s how you can make the most of your city runs, whether you’re dodging traffic or finding a peaceful route near your park.

Avoid Rush Hour

Traffic is one of the biggest hurdles for city runners.

The streets of Denpasar can be crazy, so I plan my runs around rush hour.

Early mornings and late evenings are the best times to run—less traffic and quieter streets. It’s a peaceful way to enjoy the city, far from the usual chaos.

Use Apps to Map Your Route

I use Strava, MapMyRun, or Google Maps to map my routes, avoiding dead ends, construction, or crazy busy streets. These apps help me make the most of my runs, especially in new areas.

Finding Green Spaces

Whenever I can, I love running near parks or along the coast.

Green spaces give me a peaceful break from traffic and fresher air. Even in busy cities, there are quiet spots to find if you know where to look. My favorite spot is a place called Lapangan Renon, which is only a 15-minute drive from my house.

My gym is also in front of this park so I can always have my shower right after.

Run Against Traffic

If you run on the road, always run against traffic. It lets you see oncoming vehicles and react if needed.

Avoid Music or Keep Volume Low

I know it’s tempting to listen to music, but it can make you less aware of your surroundings. I keep the volume low or skip music to stay alert.

Hydration

Staying hydrated in the city is a must, especially on longer runs.

I always carry a small, handheld water bottle.

If my route takes me through the city for a while, I make sure it passes by cafes or convenience stores where I can refill. And thank god For Indomart (local mini-store chain that can be found at almost every corner).

Other Essentials

A phone is a must-have for city running. Whether I need to call someone or navigate, it’s always good to have it with me. Depending on the route, I also carry a small snack or energy gel for longer runs.

How to Handle Intersections and Traffic Lights

Stoplights, intersections, and crowds of pedestrians are inevitable in the city, but you don’t have to let them throw off your run. I also avoid trying to sprint through intersections.

It’s just not worth the risk. Instead, I slow down, stay alert, and make sure drivers can see me.

Navigating City Sidewalks

City sidewalks come with their own set of challenges. From crowded paths to unexpected obstacles, running in the city requires a bit of finesse.

On crowded sidewalks, I try to keep a steady pace and always stay as far from the road as possible.

Pedestrians often don’t notice you coming, so I make sure to give them plenty of space.

And if there’s something in my way, like construction or a stray dog, I try to dodge it smoothly without breaking my stride.

Watch Out for Obstacles

City streets and sidewalks aren’t always perfectly maintained.

Potholes, construction zones, or even street vendors can pop up unexpectedly. The key is to stay alert and be ready to adjust your path when needed.

Adaptability

Running in the city requires some patience and the ability to roll with the punches.

Whether it’s adjusting your route because of construction or managing your pace around a busy intersection, learning to stay flexible will help you make the most of every run.

Dealing with Air Pollution

Running in the city can be tough, especially with all the pollution in the air. Traffic and construction create exhaust, and those little particles can seriously mess with your lungs, especially during long runs.

Studies show that air pollution can cause health problems, from breathing issues to making asthma worse.

In my own experience, I’ve noticed the difference between running on busy streets and quieter areas.

Routes through parks or along the coast tend to have cleaner air. A study from the American Lung Association found that pollution levels in green spaces are much lower compared to city streets.

Here’s a strategy I use: I map out my routes ahead of time using apps like Strava or Google Maps. I avoid major roads with heavy traffic during peak hours (the by-pass road is a no-go zone for me for example).

Instead, I run on quieter, tree-lined streets or running paths by the beach, where the air is fresher, and the risk is lower.

On days when the pollution is worse, I might take a mask with me just in case I needed one or  got stuck in a bad traffic spot. It’s not perfect for long runs, but it helps protect my lungs.

Specific Gear for Urban Running

City running comes with its own set of challenges, and having the right gear can make a huge difference in both your safety and performance. Here’s a rundown of the gear that’s really helped me in urban environments:

Running Shoes for Concrete and Pavement

Concrete and asphalt can be hard on your joints, so make sure your shoes have good cushioning. I recommend shoes with thicker soles or ones made for road running.

Shoes like the Brooks Ghost series or Nike React Infinity Run help absorb impact, reducing stress on my knees and feet during long city runs. A solid, comfortable pair of shoes is crucial for protecting your body from hard surfaces.

Reflective Gear for Night Runs

Running in the city, especially at dawn or dusk, often means low light and tricky conditions. Reflective gear is a must if you’re running in the dark.

I always wear a reflective vest or arm bands when running at night or early in the morning. This gear makes me much more visible to drivers and cyclists. I also use a headlamp for added visibility when I’m running on poorly lit streets.

Hydration Gear

Staying hydrated is key, especially for long runs or on hot days. I use a handheld water bottle or a hydration belt that’s small enough not to get in the way but big enough to hold enough water for my runs.

I also bring a small energy gel or snack for longer runs when I’m not passing by water fountains or stores. Hydration gear keeps me on track without stressing about finding water.

Phone and Safety Apps

I always take my phone with me when I run in the city. Not only is it good for navigation if I’m exploring new areas, but it’s also a safety precaution.

I use my phone to track runs with apps like Strava, and I share my route with someone before I head out. I also use “Find My Friends” to share my location with my girlfriend so she knows where I am. Safety matters.

Headphones (but Keep the Volume Low)

I prefer running without music to stay aware of my surroundings, but I know some runners like to have music to get in the zone. If you’re one of those, try open-ear headphones like the Shokz OpenRun. They let you listen to music but still hear essential sounds like cars or other runners.

Event recap videos are probably the most compelling method to record the highlights, “feelings, and turning moments of any event” — corporate conference, music festival, wedding, or product launch. As video content rules social media and online platforms, a well-cut recap can prolong the life and exposure of your event.

Among the best free video editors to edit them is CapCut Desktop. With its simple-to-use interface and industry-level editing capabilities, CapCut enables anyone of any skill level — a beginner or an experienced editor — to create professional-level videos without the learning curve of professional software.

We will guide you through creating a dynamic event highlight video using CapCut Desktop Video Editor within five easy steps.

Step 1: Collect and Organize Your Footage

Before opening CapCut, you will first need to collect all your event videos in a single folder. It should include video captures (from smartphones, cameras, drones, etc.), photos, Audio recordings, and event graphics and logos (if applicable).

Why it’s important: An organized media folder saves time during editing and ensures no pivotal moment ever goes unnoticed.

Organize subfolders for various categories like “Keynote Speeches,” “Audience Reactions,” “Behind-the-Scenes,” or “Performances” so all your files stay organized. If you can, rename your files descriptively (e.g., “Speaker_Intro.mov” rather than “IMG_4821.mov”). By doing that, you can easily recognize them in CapCut’s media library.

Step 2: Import Media into CapCut Desktop

Once you have your files prepared, open CapCut Desktop Video Editor and create a new project. In the Media tab, click on the ‘Import’ button and add your prepared content. You can also drag and drop files into the media library. CapCut Desktop Video Editor accepts most video, audio, and image files, so you won’t have to convert them first. Once you’ve imported, put your clips on the timeline in the general order of where you’d like them to go. You don’t have to have this exact — you just want to have a general order so you can see your video flow.

You can also use CapCut’s AI Video Generator for high-quality videos. This tool can convert your script to a video.

Step 3: Trim, Arrange, and Add Transitions

It is now time to begin creating your video. Trim long clips with the split tool (scissors icon) and cut out pieces you don’t need. You can also structure narrative clips. Start the video with a strong opening shot or highlight setting the scene. Speed up, alternating between action, audience reaction, and major highlights.

To add transitions, CapCut Desktop Video Editor also includes a list of built-in transitions such as fade, slide, zoom, and glitch effects. Copy your desired transitions from one clip to another for seamless scene transitions.

Do not use transitions too much — use them sparingly to highlight mood or tempo shifts without jarring the viewer.

Step 4: Add Text, Music, and Effects

Your event summary begins to take shape from here. Use the text feature in CapCut Desktop Video Editor to add event names, speaker introductions, or timestamps. Personalize the font, size, color, and animation based on the event brand, or you can use a text to speech tool. The atmosphere of your video is determined by the background music. Add bought music or royalty-free music and drag it to the audio track. CapCut enables you to trim tracks, fade in/out, and change the volume to match your video’s duration. CapCut’s voice changercan also be used for professional audio.

Use color grading filters to make your recap look uniform. You can also utilize effects such as slow-motion for dramatic scenes or a VHS filter for a nostalgic effect. CapCut has a decent number of free effects through its ‘Effects’ section. Bonus idea: Add subdued sound effects like crowd applause, camera shutters, or ambient event sounds for a more engaging viewing experience.

Step 5: Export and Share Your Recap Video

After finalizing your edit, it’s time to export. Press the ‘Export’ button at the top right of CapCut Desktop Video Editor. Select your preferred resolution (1080p is best for the majority of recaps) and optimize settings such as frame rate and bitrate as necessary. Name your video file and select a destination folder.

Once you’re satisfied, you can post your recap video on platforms like YouTube, Instagram, Facebook, or host it on your event site. Most videos are best at 1–3 minutes for social media, but longer ones can be uploaded to your event’s digital repository or YouTube.

Final Thoughts

CapCut Desktop Video Editor provides you with all the tools to make a highlight reel that embodies the energy and essence of your event. The secret is to prep your content well, emphasize storytelling, and employ the features of CapCut Desktop Video Editor to get your video to look great without making it too complicated. With these five easy steps — from prepping your media to the finishing touches — you’ll have a refined recap video that impresses your audience and keeps your event’s memory alive online.

Becoming a new mom is an exhilarating journey. But it can also make you feel like your own health and fitness have taken a backseat. 

Better Health Channel highlights that staying active through regular exercise offers a wealth of health benefits, especially for new mothers. It aids in weight loss and improves mental health. Getting active after giving birth can speed up recovery and help tone muscles. 

As a new mom, you are likely juggling sleepless nights and dealing with a body that feels a bit foreign. If you want to carve out some leisure time while also boosting your energy, running might be the perfect solution. The great thing about running is how adaptable it is; it can easily slot into even the busiest of days.

The idea of starting a running routine might feel a bit overwhelming at first. There are countless ways to make running work for you. With the right mindset, running can empower you and help you connect with yourself during this transformative period.

Know When to Start

Becoming a new mom can make you eager to jump back into shape and revive your old routines. According to the Mayo Clinic, if you had a smooth pregnancy and delivery, you can start exercising a few days after giving birth. But if you had a C-section, chat with your healthcare provider about the best time to ease back into your fitness routine. They will know what is safest for you and your little one.

Your body has just accomplished something a bit intense. It is super important to pay attention to your body and not rush into running before you are ready. However, it’s not just about the timeline. It’s really about how you feel. If you are still facing pain, fatigue, or other symptoms, give yourself the grace to take more time. 

Every mom’s recovery journey is varied, so be kind to yourself. When you are ready to start, ease into it and celebrate every small victory. Your body and your little one will be grateful.

Begin Slow and Have Realistic Goals

Taking it slow and setting realistic goals is essential for making running enjoyable and sustainable for new moms. After months of pregnancy and the challenges of early motherhood, your body is in a recovery phase. Your energy levels might be unpredictable. 

OnlyMyHealth states that after welcoming a new baby, mothers are often overwhelmed. Among the many duties they have, finding time for regular exercise can be especially tough. Fortunately, 20-minute workouts are a practical and effective option for new moms. They can enhance physical and mental health during this significant transition and beyond.

Running for just a few minutes, walking, or jogging can be helpful. This gentle approach helps you steer clear of burnout and injuries while still making progress. 

Your goals don’t have to mirror anyone else. What truly matters is consistency and taking care of yourself. By setting realistic expectations and tuning into your body, you will build confidence and develop a positive, lasting running habit. It will fit seamlessly into your new life as a mom.

Have a Baby Care Plan 

As a new mom trying to incorporate running into your busy life, having a solid baby care plan can make a difference. Consider who can look after your little one while you hit the pavement.  It can be your partner, a family member, or a close friend. 

If you are breastfeeding, try to match your run with your baby’s nap or feeding schedule. Pumping or expressing milk ahead of time can give you a bit more freedom. For those using the formula, prepare bottles in advance so your caregiver can easily feed your baby while you are away.

The only challenge of using formula milk is that it can be unsafe. There are incidences where infants develop necrotizing enterocolitis (NEC) after being fed formula made from cow’s milk. The baby formula lawsuit enables the parents of these babies to seek justice in such cases.

TorHoerman Law states that major infant formula companies are currently facing lawsuits. Parents argue that formulas made from cow’s milk may heighten the risk of NEC. It is a serious gastrointestinal condition that mainly impacts premature infants and those with low birth weights.

When you prepare ahead of time, you can enjoy your run with peace of mind. It helps make your fitness journey less stressful for everyone.

Find a Running Buddy

Running can sometimes feel isolating, especially when you are navigating the challenges of being a new mom. According to Texas Health, you must consider teaming up with a friend for your workouts. It’s a great way to motivate each other. If you are out for a walk, try picking up the pace a bit with a workout buddy.

Having a running buddy can transform your workouts, making them way more enjoyable and motivating. With someone by your side, it is so much easier to lace up and hit the pavement. It can be another mom who is also getting back into shape or a friend who is always up for a good chat. 

Running alongside a buddy is a wonderful opportunity to catch up and enjoy some quality social time while staying active.

Take a Break When You Need It

As a new mom, your days are overflowing with tasks and surprises. It is understandable if your running routine does not always go smoothly. Sometimes, it’s essential for your body and mind to take a breather. It may be due to feeling drained, your baby had a tough night, or life just got a bit hectic. 

Taking a break when you need it isn’t a sign of weakness; it’s actually a reflection of your self-care and wisdom. Tune in to what your body is telling you and give yourself the green light to rest or skip a run without feeling guilty. 

Your fitness journey is really about making progress, not striving for perfection. When you lace up your shoes again, you feel rejuvenated.

FAQs

How to work out as a new mom?

As a new mom, consult your doctor before starting exercise. Gentle walks, some stretching, or postpartum yoga can be perfect options. Break your goals down into small, manageable steps, and tune in to how your body is feeling throughout the process. Carve out some time for yourself, but do not worry if you miss a workout here and there. Every little bit counts.

How do I get motivated to exercise after having a baby?

Begin by acknowledging the small victories. Even a short walk is something to cheer about. Set achievable, flexible goals that align with your new routine. Look for a buddy or join a mom’s group for some support. Keep reminding yourself of your motivation, and do not be too hard on yourself if you miss a day. 

Can I take my baby along for my morning runs?

You can take your baby with you on morning runs. Ensure to use a jogging stroller for safety and comfort. Make sure your baby is old enough to sit up securely. Begin at a gentle pace, take it slow, and relish the fresh air and the precious moments together.

Making running a part of your life as a new mom goes beyond just fitness. It is really about reclaiming a piece of yourself during a time when everything seems to revolve around caring for your little one. Ultimately, running can help you feel stronger, more energized, and more in tune with yourself. Remember that every step you take brings you closer to a happier, healthier you.

Written By – Chondamma Uthappa

I’d always been into long-distance running—half-marathons were my thing.

But one day, while sitting in my living room, I saw a YouTube video of the Bromo Desert 50K Ultra in East Java. That’s when it hit me—I had to run an ultramarathon.

The thought of running across the Bromo volcanic landscape—its wild beauty and harsh terrain—lit a fire in me.

It wasn’t just the distance—it was the challenge of running in such a raw, unforgiving place.

I thought, ‘If I could do one race in my life, it’d be this one.’

Plus, East Java is one of my favorite places to visit—that was just the cherry on top.

I packed my motorbike and set off from Bali on a long ride to the Bromo Tengger Semeru National Park. 

The Mental Shift: Overcoming the Fear of the Ultra

Running 50 kilometers sounded insane. I’d done marathons, but this was a whole new level.

Ultras have a way of shaking you, especially with those scary big numbers staring back at you.

The terrain is tough, the conditions relentless, and deep down, you know you’re about to face something that will push you beyond what you thought possible.

But I couldn’t back down.

I spent months getting my mind ready for this race.

I had to prepare myself for the heat, the dust, the volcanic rocks.

But nothing could fully prepare me for what lay ahead. I doubted myself more than once, asking, ‘Why am I doing this?’ Those doubts crept in on long training days and during the hardest runs.

But every time they came, I’d remind myself—‘You’ve trained for this. You’ve got this.’

Ultramarathons are a mental game just as much as a physical one. You can train your body, but your mind has to be just as tough. I started focusing on the next checkpoint, not the finish line.

That shift helped me keep moving forward, even when it felt impossible.

Training for the Ultra: More Than Just Running

Training for an ultra isn’t about cranking out more and more miles. It’s about learning to push through pain and fatigue in a way I had never done before.

And the hardest part was those weekend back-to-back runs.

Saturdays were long runs, and Sundays were even longer runs. When you’re sore from the day before, it takes an entirely new level of mental toughness to lace up and hit the road again.

The one thing I learned early on? Ultramarathons aren’t about speed. They’re about pacing yourself.

I had to train my body to be on my feet for hours, not just to finish fast. Every weekend was a test of endurance.

Some of those runs were brutal. The soreness from Saturday’s long run never really let up by Sunday. But I pushed through it.

And then there were the days when I’d hop on my motorbike after a long Saturday run and ride an hour and a half to Batur Mountain, where I’d hike for six hours, climbing over 1,200 meters.

Everyone else was probably lounging, Netflix and chilling, but I wasn’t about to let that stop me.

If I wanted to be ready, I had to make sacrifices. It wasn’t easy, but it was the only way.

Race Day: The Toughest Test of My Life

Race day was surreal. I stood at the start of the Bromo Desert 50K Ultra, feeling a mix of excitement and dread. This wasn’t just another race—it was my first ultra, and I knew it would push me farther than I’d ever been before.

The clock was exactly 04:00 in the morning so it was still dark out there. As I gazed down the race course, I saw nothing but darkness which added more to the mystery.

The first few kilometers were brutal. I was already battling the heavy air, the terrain, and the unfamiliar demands of running in  on sand.

Sure, I had trained, but nothing could have fully prepared me for the desert’s brutal terrain.

The volcanic ash underfoot felt like it was sucking the life out of me with every step.

The race consisted of doing two loops, each lasting 25 kilometers.

My friend who already joined the race a couple of times before told me that the first loop is mainly a warm-up for the second loop.

He also insisted that I pace the first loop If I wanted to make it to the finish line.

I didn’t listen to his advice.

When I hit the 25-kilometer mark, I felt I was done. I was out of energy and completely spent, but my mind was still in the game. Everything hurt—my legs, my back, my feet. 

I was questioning everything. Was I really cut out for this? Now the sun was blazing, the sand kept slipping under my feet, and the temperatures have spiraled out of control.

At that point, I thought, Maybe today’s not my day.

But then something unexpected happened. I started talking to a runner from Vietnam, who was feeling just as drained as I was. We shared our doubts, and for a moment, it felt like we weren’t alone.

Sometimes, that’s all it takes—one person to remind you that you’re not in this by yourself. We kept moving, step by step.

We trodden for miles and miles, trying to make the most out of any runnable sections while taking our time on the non-so-runnable paths and hills.

By the time I hit the last stretch, I was sprinting. 

When I crossed the finish line, it wasn’t just a race completed—it was a full-on emotional release. Relief, joy, exhaustion, and pride hit me all at once.

I had done the hardest thing I’d ever done, and I was an ultramarathoner.

My partner was waiting for me at the finish line and she managed to shoot this clip as I was approaching the finish line.

At the moment I was happy – well more relieved than happy to be honest.

The Ultra Lifestyle: More Than Just One Race

After the Bromo Desert 50K, my perspective on running completely shifted. It wasn’t about time or pace anymore. It was about mental toughness and learning to keep going when your body tells you it’s done.

The finish line is just a small part of the journey—the real growth happens when you’re fighting to get there.

I’m already planning my next ultramarathon.

But this time, I know that the mental game is just as crucial as the physical training. The limits I thought I had? They were all in my head.

Fueling and Hydration Insights

In an ultra like the Bromo Desert 50K, nutrition and hydration can make or break you. When you’re pushing your body to its limits, staying on top of your hydration and fueling strategy is crucial.

Managing Hydration in the Heat

As soon as I hit the course, I knew hydration would be a challenge. Although it was still dark at the starting line, I knew that the sun will be relentless just a couple of hours alter. If I wasn’t careful, dehydration would hit me fast.

During training, I’d built the habit of sipping constantly, not just waiting until I’m thirsty. The dry heat in East Java had me sweating buckets within the first few kilometers.

At every aid station, I grabbed water, even when I didn’t feel thirsty. I carried a hydration pack, which became my lifeline. That constant sip kept me moving, even on the long stretches between aid stations.

Electrolytes were just as essential.

The heat drained not just my water, but my salts, too. I relied on electrolyte tablets to keep my muscles working properly. In training, I tested different products, and found a mix that worked well for me.

Nutrition: Real Food vs. Gels

At first, I relied on energy gels, thinking they’d be my go-to for quick energy. But I soon realized that wasn’t enough.

Long runs mess with your stomach, especially when all you’re doing is sucking down sugary gels. They give you a quick boost, but they don’t last.

During the race, I carried a mix of gels for that quick energy and real food for the long haul. Bananas were a lifesaver at the aid stations, and salty snacks kept me from crashing.

The homemade passion fruit juice at one aid station was an unexpected gem—it was refreshing and packed with natural sugars, helping me through a tough patch. 

The Importance of Testing Fueling Strategies During Training

You can’t wait until race day to figure out what works. As I’ve mentioned before, I tested my fueling strategy during training—long runs are for testing your nutrition plan.

I learned which gels upset my stomach, and which real foods kept me going longer. By race day, I knew exactly what to do when the fatigue hit.

Final Thoughts

Hydration and fueling aren’t just accessories to ultrarunning—they’re essential.

Your nutrition plan is your weapon in the fight against the desert heat and the challenges the course throws at you.

Keep testing it during training, stick with what works, and stay flexible when things don’t go as planned.

If I could give my past self one piece of advice before I started this journey, it’d be this: don’t neglect your nutrition.

It’s about more than just surviving the race—it’s about learning how to push past your limits and keep coming back for more.

It’s happened to all of us: you’re in the middle of a tough run, or you’ve just wrapped up an intense workout, and suddenly, the pain hits. Your knees are sore, your back aches, and your muscles feel like they’ve turned to stone.

What’s the first thing you reach for? A bottle of ibuprofen or Aleve, right? Many of us have done it. The thing is, there’s a growing trend in the running world: many runners—amateur and elite alike—rely on OTC painkillers to manage discomfort during training.

In fact, studies show that up to 60% of runners use NSAIDs like ibuprofen or Aleve leading up to a big race. 

But should we?

Let me be honest with you from the get-go:  Pain is part of the deal, but is masking it with over-the-counter (OTC) painkillers isn’t the way to go.

I’ve been there, and after experimenting and doing some research, I want to share why relying on painkillers can actually slow you down in the long run, and how focusing on natural recovery methods has worked better for me.

What Exactly Are OTC Painkillers Doing to Your Body?

Painkillers like ibuprofen and naproxen (NSAIDs) work by blocking prostaglandins—the chemicals that cause inflammation and pain.

They’re great for short-term relief, and I’ve used them plenty in the past to get through a race or tough workout.

But here’s the kicker: prostaglandins do more than just cause pain. They also help with healing and protect your stomach and kidneys.

When you block those natural processes by using NSAIDs, you’re not just stopping pain. You’re slowing down the very recovery that your body needs to bounce back.

In other words, you’re delaying the healing process that comes from proper rest, good nutrition, and natural inflammation.

So while popping a pill might feel like a quick fix, it’s actually interfering with your body’s ability to heal.

And over time, that can lead to a dangerous cycle—one where you’re constantly relying on painkillers just to keep running, without truly addressing the underlying issues.

And I think it’s the case for most OTC drugs. Not long ago, I tried some herbs to recover from the flu, thinking it’d speed things up. But the side effects were brutal—I felt dizzy and drained, and had to skip my run.

It wasn’t the flu that stopped me—it was the side effects from trying to rush recovery. It reminded me that quick fixes always come with a price.

The Risks: Relying on OTC Painkillers in the Long Run

If you use painkillers regularly, you may find that your body becomes reliant on them. But that reliance can come at a cost.

Let me explain more.

Inhibiting Inflammation 

When we run, we’re tearing muscle fibers, and that’s actually a good thing. Your body needs that microtrauma to build strength and endurance. Inflammation is a natural part of that process—it helps to repair the muscles, making them stronger.

But when you block that inflammation with painkillers, you’re also blocking your body’s ability to heal properly. You’re stopping the repair process before it even begins.

Ignoring the Pain 

Pain is your body’s way of saying, “Hey, something’s not right.” If you mask that pain with painkillers, you’re ignoring the message your body is sending you.

And that can lead to even worse issues down the road. I’ve ignored pain before, pushed through it, only to suffer the consequences later. That’s a mistake I don’t want to make again.

Kidney and Gastrointestinal Damage

Frequent use of NSAIDs can cause serious damage to your kidneys and gastrointestinal system. Studies show that NSAIDs can impair kidney function, especially when you’re running hard and dehydrated.

Over time, this can lead to kidney problems or even failure. Plus, NSAIDs can cause stomach issues, like ulcers or bleeding. This is why it’s so important to be cautious about how often you use them.

Does Taking OTC Painkillers Actually Improve Performance? 

As you can already tell, NSAIDs won’t make you a faster runner.

Sure, they dull the pain, but they don’t make you perform better.

And please don’t take my word for it. Research shows there’s no real difference in race times between runners who use painkillers and those who don’t. And taking NSAIDs during long runs can make you feel worse, not better.

Pain is part of the deal—it’s your body telling you something’s wrong or that you need to rest.

Masking the pain stops you from listening to your body, and that can cause more issues and slow down your recovery.

When Is It Okay to Use OTC Painkillers?

I’m not saying that painkillers are always bad. There are moments when they can be a helpful part of your recovery plan.

For example, if you’ve sprained something or have a temporary injury, painkillers might help you manage the pain in the short term. But they should never be a crutch.

I’ve found that painkillers are useful when the pain is sharp and temporary, but if it’s something that could lead to long-term damage or if it’s nagging, that’s when I know I need to step back and listen to my body.

Taking painkillers should be a last resort, not your go-to solution.

Alternatives to NSAIDs: A Better Way to Recover

Over the years, I’ve learned that there are much better ways to recover from pain than relying on painkillers.

Here are some of the methods that have helped me the most:

Stretching and Foam Rolling

I used to skip stretching and foam rolling after long runs. I thought it was a waste of time.

But now, I can’t imagine finishing a run without taking at least 10 minutes to stretch out my muscles and roll out the tight spots. Stretching and foam rolling help release tension, improve flexibility, and prevent injuries.

Proper Nutrition

Eating the right foods is key to speeding up recovery. I’ve found that focusing on anti-inflammatory foods—like salmon, berries, and leafy greens—helps my body recover much more efficiently.

I’ve noticed a significant improvement in how my body feels when I eat well compared to when I’m eating junk.

Of course I’m not perfect 100 percent of the time but doing it right most of the time is enough for me.

Cross-Training

When I can’t run, I turn to swimming, cycling, or yoga to keep my body moving without putting stress on the same muscles.

It helps me stay fit, strengthens different muscle groups, and allows my running muscles to recover while still staying active.

Rest and Sleep

Never underestimate the power of sleep. Rest is when your body does the heavy lifting of repair and recovery. I used to push through fatigue, thinking I could outrun it.

Now, I prioritize sleep like I prioritize my runs, knowing that a good night’s sleep is just as important for my performance as any workout.

Actionable Insights on Avoiding Painkiller Dependency

Runners, I get it—pain is part of the game. Whether it’s muscle soreness after a hard workout or the nagging ache in your knees, it’s tempting to reach for that bottle of ibuprofen to keep going.

But here’s the hard truth: relying on painkillers too often to keep running can create bigger problems down the line.

It’s not just about the pain you’re feeling now—it’s about your body in the long run. Frequent use of NSAIDs can lead to kidney damage, stomach ulcers, and even cardiovascular risks.

So while painkillers might seem like an easy fix, the long-term toll they take on your body isn’t worth it.

I hate to sound like a broken record but I’m only repeating it because it’s the truth.

So, how do you break free from the cycle of relying on painkillers?

Here’s what worked for me:

• Listen to Your Body: If you’re constantly reaching for painkillers, it might be a sign that your training needs to be adjusted. Are you pushing yourself too hard? Are you overtraining? If you’re always sore, maybe it’s time to schedule more rest days or change up your routine.

• Incorporate Cross-Training: Cross-training allows you to stay active without overworking the same muscles. It’s also a great way to stay fit during recovery periods. For me, cycling has been an excellent alternative to running when I need to give my joints a break.

• Prioritize Recovery: Take the time to stretch, foam roll, hydrate, and eat the right foods. Recovery is just as important as the training itself. If you don’t give your body the time it needs to heal, you’ll just end up causing more problems down the line.

• Set Limits for Painkillers: If you find yourself relying on painkillers regularly, set a limit. Use them only for acute injuries or situations where you absolutely need them. And always remember: they’re a temporary solution, not a long-term fix.

Conclusion: A Healthier Way Forward

Recovery isn’t easy, but it’s the most important part of training. We all face pain—whether it’s from a tough workout, a long run, or an injury—but masking it with painkillers isn’t the answer.

Instead, focus on listening to your body, prioritizing rest, and using natural recovery methods like stretching, nutrition, and cross-training.

Pain is a signal, not something to be ignored. It’s your body’s way of telling you when to slow down and when to push forward. By focusing on holistic recovery methods, you’ll not only feel better, but you’ll also run smarter and stronger in the long term.

Your Turn

What’s your experience with painkillers during training? Have you learned any lessons the hard way? Drop a comment below—I’d love to hear your thoughts and continue the conversation.

Poll: How often do you rely on OTC painkillers for your running aches?

• Never

• Occasionally

• Frequently

• I rely on them too much

Every runner faces those moments when self-doubt creeps in—whether it’s during a long training run or in the middle of a race.

The voice in your head that tells you to quit, that you’re not strong enough, or that you’ll never make it to the finish line.

I know it sucks.

But here’s the thing: self-doubt is part of the process, and it doesn’t have to define you. Easier said then done, but please give me a chance to explain myself.

In this article, I’ll share the mental strategies that have helped me push through those tough moments and finish stronger.

If you’ve ever found yourself questioning whether you’re cut out for running, you’re not alone.

Keep reading—this guide is for you.

1. The Voice of Doubt

We all know that voice in our head. The one that says, “You’re not made for this.” Or, “You’re way too slow.”

That voice? It’s a pain in the ass.

I cannot count how many times during long runs where everything felt wrong. My legs were like bricks, my feet were screaming, and I felt like I was running through quicksand.

When you’re in that dark place, doubt hits you like a freight train. “Why am I doing this? I can’t do this. I should just quit.”

But here’s the thing: pushing through that moment is the real win. It’s not about crushing your pace or hitting a PR—it’s about deciding to keep moving when everything in your body says, “Nah.”

So, what do I usually do when I’m in that dark place?

I focus on getting to the next mile. I didn’t worry about pace, just about finishing. And you know what?

When I cross that finish line, I always feel damn proud.

I had beaten that voice in my head. Self-doubt didn’t win. I did.

2. Death, Taxes, & Self Doubt

Let’s be real—self-doubt is going to pop up.

In fact, I’d go as far to claim that self doubt is just like death and taxes – inevitable.

And if it doesn’t, you’re probably not pushing hard enough.

My experience has taught me that doubt doesn’t disappear because you get stronger—it’s always there, lurking, especially when you’re digging deep.

It’ll sneak in when you least expect it, making you question your abilities. But here’s the trick: don’t listen to it. Just keep running.

Self-doubt isn’t some enemy you can vanquish forever. It’s like that annoying friend who shows up uninvited. But you don’t need to give it power. Some days, you’re gonna feel like a beast—flying through the miles like they’re nothing.

Other days, you’ll feel like you’re dragging a car behind you.

On those days, yeah, the doubt can hit hard. But those days don’t define you. It’s just part of the game.

3. Mental Training: How to Reframe Self-Doubt

You know what? I’ve stopped fighting the doubt. Now, I turn it into mental training.

Instead of letting those negative thoughts control me, I use them to fuel my runs.

Sounds pretty out there? I promise you it’s that spooky.

One thing I do a lot is self-talk. I know, it sounds cheesy, but it works.

When the doubt creeps in—“You’re too slow,” “You’re gonna burn out”—I flip it. I tell myself, “You’ve put in the work. You’re stronger than you think. Keep going.”

That’s the key—turn the negative thoughts into something that pushes you forward.

Sure, it sounds corny, but when you’re three miles into a tough run and you’re feeling like a zombie, telling yourself, “I’ve got this,” actually makes a difference. It might be the only thing keeping you from calling it quits.

If you really disagree with me, then I challenge you to go out there and try it for yourself.

And of course, I got more tricks up my sleeves. Let’s get to the next one.

4. One Bite At A Time

Here’s a trick that’s saved me countless times during long runs and tough races: break the run into smaller chunks.

Seriously. When I look at a 20-mile run or a brutal race ahead, I want to puke just thinking about it. It feels like an insurmountable mountain.

So, what do I do? I break it into bite-sized pieces.

Instead of thinking, “20 miles to go,” I think, “Let’s just make it to that next mile.” I’ll focus on getting to the next water station, then the next, then the next.

It’s about turning a huge, overwhelming task into a series of small, manageable ones. And when you knock out those smaller chunks, it makes the whole thing seem doable.

5. The Training Never Lies

This is a big one: trust the work you’ve done.

When self-doubt starts making you second-guess everything, remind yourself that you’ve put in the miles.

All those early mornings when you didn’t feel like getting up, those tempo runs that made you want to cry, and the long weekend runs when everyone else was hanging out—it all counts.

When doubt hits, I just tell myself: “I’ve done the work. I deserve to finish strong.” Sometimes, it feels like the finish line is a million miles away, but I know that everything I’ve done up until that point is going to pay off.

So when that voice tells me I’m not good enough, I tell it to shut up. I’ve earned this.

6. Be Mindful

Mindfulness is a game-changer when you’re battling mental barriers during a run. When your legs are on fire and your mind starts spiraling, focusing on the present moment can snap you out of it.

I’ve gotten pretty good at checking in with my body during tough runs. I ask myself, “How’s my breathing? Are my shoulders tense? Is my stride efficient?”

Instead of focusing on the pain, I bring my awareness to the present.

It doesn’t take the pain away, but it shifts my focus and helps me deal with it. So next time you’re struggling, try focusing on your breath and your form. You’ll be surprised how much it helps.

7. Visualize To Materialize

Visualization isn’t just some athlete’s fluff—it actually works.

Before every big race, I close my eyes and picture myself crossing the finish line. I picture my legs feeling strong, that final burst of energy, and the pride of finishing. I look at it as sort of mental rehearsal that prepares me for the real thing.

It might sound a little woo-woo, but research backs it up—mental imagery helps reduce anxiety and boosts motivation.

So next time you’ve got a big race, spend a few minutes visualizing yourself smashing it.

The mind is powerful, and using it to prepare for success can make a huge difference.

Quick Tip:

Whenever a negative thought pops up during your run, challenge it with a positive one. It doesn’t need to be fancy—just something simple that helps you keep going.

Actionable Takeaways/Exercises:

If you take anything from today’s rant, then please the following with you:

• Daily Self-Talk Exercise. Start replacing negative thoughts with positive ones. When you hear “I can’t do this,” replace it with “I’m improving every day.” Make this a daily habit, and watch how it shifts your mindset.
• Visualization Challenge. Before your next race or long run, take 5 minutes to visualize yourself crossing the finish line. See it, feel it, and get your body ready to crush it.

Let’s Talk Self-Doubt

Now, I want to hear from you—how do you battle self-doubt during your runs?

Do you use self-talk, mindfulness, or visualization to push through?

Drop a comment below and share your strategies. We’re all in this together, and by sharing our tips, we can help each other break through those mental barriers.

I’ve made those mistakes myself.

I thought running meant I could eat anything without consequence.

After a long run, I’d dive into a pizza or a bag of chips, thinking it was my reward. But soon, the crash came—sluggish runs, low energy, and even injuries starting to creep in.

Here’s the hard truth—you can’t outrun a poor diet.

It took me time to figure it out, but once I did, everything clicked.

So here’s the deal: what you eat is just as important as how you run. I’m here to give you honest, real-world advice on how to fuel your runs and keep your body performing its best. No fancy trends—just simple, real foods that actually work.

What to Eat Before Your Run: Fuel Up the Right Way

When I started running, I thought a sip of water was all I needed before heading out. Huge mistake. You wouldn’t drive your car without gas, right? Same goes for your body—it needs fuel to keep going.

Fueling up before your run is key to keeping your energy high and avoiding that early fatigue. A good meal about 90 minutes before your run helps keep your energy steady.

My go-to? A bowl of oatmeal with peanut butter and a banana. The oats give me slow-burning carbs, the banana gives me quick energy, and the peanut butter gives me healthy fats and protein.

Pressed for time? A quick smoothie with spinach, protein powder, and fruit works great.

What to Eat After Your Run: Refuel for Recovery

What you eat after your run is everything. After your run, your body’s starving for nutrients—what you eat can make or break your recovery. I used to skip post-run meals or grab something quick and unhealthy.

I didn’t realize it at the time, but skipping post-run fuel made my recovery slower, leaving me more sore and fatigued.

I keep it simple: a turkey and avocado wrap or a smoothie with protein powder and berries. The goal? Carbs to replenish your energy and protein to rebuild your muscles. I usually go for a 3:1 ratio of carbs to protein.

Another great option? Chocolate milk—the classic post-run drink.

Try to eat within 30–60 minutes after finishing your run. This is when your muscles are craving nutrients, so don’t skip it. I made that mistake a lot in the beginning, and my recovery always took longer because of it.

What I Eat in a Day: Real Examples for Runners

Sometimes, it helps to see how real runners eat throughout the day to make it all work. Here’s what a typical day of meals looks like for me:

• Breakfast: Scrambled eggs with spinach, a slice of whole-grain toast, and a side of fruit (usually berries or an apple). This gives me protein from the eggs, fiber and healthy carbs from the toast and fruit, and antioxidants from the berries.
• Mid-Morning Snack: A handful of almonds or a Greek yogurt with honey. This snack helps keep my energy stable and adds a bit of protein to keep me full until lunch.
• Lunch: A big salad with chicken, mixed greens, avocado, and olive oil. I throw in some quinoa or chickpeas for extra carbs and protein. This meal packs a punch with fiber, healthy fats, and lean protein to keep me fueled for the afternoon.
• Afternoon Snack (Pre-Run): A banana and a small handful of walnuts or a slice of whole-grain bread with almond butter. Carbs for energy, healthy fats for sustained fuel, and protein to keep my muscles happy.
• Dinner (Post-Run): Grilled salmon with roasted sweet potatoes and steamed broccoli. This meal gives me a mix of lean protein, complex carbs, and vitamins to support recovery and boost my energy for the next run.

Hydration: Don’t Forget the Water

Water is the most important thing you can give your body, and I used to totally neglect it. I’d run a race or long run, and by the end, I’d be totally wiped out.

When I started focusing on staying hydrated, my performance and recovery improved dramatically. The difference was night and day.

My best advice?

Drink 8–12 ounces of water before your run to start off hydrated. During long runs, aim to drink 6–8 ounces every 10–15 minutes. After your run, replenish with water and electrolytes (I like coconut water).

Keep an eye on how much you’re sweating—if you’re losing a lot, add an electrolyte drink to replace those salts.

Visual Guide: Good vs. Bad Food Choices for Runners

Good Food Choices:

• Whole grains (oats, quinoa, brown rice)
• Lean proteins (chicken, turkey, tofu)
• Healthy fats (avocados, nuts, olive oil)
• Hydrating foods (cucumbers, watermelon, coconut water)

Bad Food Choices:

• Processed sugars (sodas, candy bars)
• Deep-fried foods (fries, fried chicken)
• White bread and refined carbs (white pasta, pastries)
• Energy drinks with excessive sugar

Myths Busted: “You Can Outrun a Bad Diet”

I hate to sound like a broken record but let me say it again.

I’ve tried it all—thinking that if I just ran enough, I could eat whatever I wanted.

But here’s the reality: you can’t outrun a bad diet.

The truth is, it’s all about the balance—smart training and smart fueling go hand in hand.

Quick Actionable Checklist

• Eat enough to fuel your runs – Focus on whole foods and balance.
• Follow the 90/10 rule – 90% healthy, 10% indulgence.
• Track your calorie intake – Don’t overestimate your calorie burn.
• Eat enough protein – Aim for 1-1.5 grams per pound of body weight.
• Use sports nutrition wisely – Only for long runs and intense workouts.
• Include healthy fats – Avocados, nuts, olive oil, and fish.
• Don’t skip post-run fueling – A 3:1 ratio of carbs to protein.
• Hydrate consistently – Drink 100–120 ounces of water daily.
• Be patient with results – Focus on long-term consistency.

Conclusion: Nutrition is Your Secret Weapon

Your diet plays a huge role in how well you perform, recover, and stay injury-free.

Make smart, consistent choices about what you eat, hydrate well, and prioritize recovery. It’s not about perfection—it’s about finding what works for you and sticking with it.

David D.

When I crossed the finish line at the Maybank Bali Half Marathon in 2024, something clicked.

When I crossed that line, I realized I had pushed myself harder than I ever had before. I wasn’t just running to run anymore—I was racing against myself, and it felt damn good.

From that moment on, every run became a chance to improve.

No longer was I just out for a jog. I was actively hunting down a better version of myself. And let me tell you, that shift wasn’t easy.

Some days, I questioned whether I had it in me. But there was no turning back. PRs weren’t just a dream—they were a goal I could reach.

Let’s get into the practical stuff.

How to Train for a PR: Why Casual Runs Won’t Get You There

Here’s the thing: you can’t hit a PR by being casual about your training. If you want to break your personal best, you have to put in the work.

I ditched the easy runs and started adding speed drills, tempo runs, and interval training into my routine.

There were days when I dreaded the idea of pushing myself that hard, but deep down, I knew I had to. It wasn’t just about running longer distances—it was about running smarter, harder, and with purpose.

And on those tough days, when I just didn’t feel like pushing, I remembered the excitement I felt crossing that finish line at the Bali Half Marathon. That kept me going.

Chasing a PR with the Long-Run Mindset

Chasing a PR isn’t just about one race. It’s about a long-term mindset. I’ve learned that the journey doesn’t end when the race is over.

It’s a cycle.

It’s not just about getting that shiny new PR at one race—it’s about setting the stage for the next one and the one after that. Every run, every workout, no matter how tough, is one more step toward the next goal.

And let me tell you, the sense of accomplishment you get from reaching that goal is worth every painful mile, every struggle. On those days when my body was telling me to stop, I kept going.

Because in the back of my mind, I knew that each step was getting me closer to that ultimate achievement.

Overcoming Mental Blocks – Using a PR as Motivation

Let’s be real—there were days when I didn’t want to train. I was tired. My legs were sore. And my mind?

Full of doubts. I’d ask myself, “Can I really do this?

Can I really hit that PR?” But here’s the thing: that’s when the mental game kicks in.

It wasn’t about the physical exhaustion—it was about battling the voices in my head telling me to quit.

On those days, I broke the run into smaller pieces, telling myself, “Just get to that next mile, then we’ll see how you feel.” Slowly, the negative thoughts faded. Sometimes, you just have to push through the mental blocks. And once I did, I felt like I could conquer anything.

How to Build a Long-Term PR Mindset

To build a long-term PR mindset, you have to accept that the process is slow. It’s not about hitting a PR every time you race—it’s about the steady progress over time.

Early on, I was obsessed with seeing instant results.

But now, I know that consistency is the key. The work you put in today will show up tomorrow, and the day after that.

Sure, the PRs feel amazing when you hit them, but it’s the process—the day-in, day-out grind—that prepares you for those moments. And it’s in those tough moments, when everything seems impossible, that you really grow.

Fueling and Recovering for PR-Focused Training

When you’re training for a PR, you need to fuel your body for performance, not aesthetics.

I used to think skipping meals or not fueling properly would give me a quicker edge. But I was wrong. Fueling properly with the right nutrition makes all the difference.

And recovery? Just as important. Your muscles don’t grow while you’re running—they grow when you rest. And trust me, there’s no skipping rest. Skipping it only leads to burnout, and we all know how that story ends.

Managing Expectations 

You know what’s tough? Managing setbacks. Not every race goes as planned. There were days when my splits didn’t line up and the PR seemed out of reach.

On those days, I had to remind myself that sometimes, finishing strong was more important than hitting a new personal best. I’ve learned that setbacks aren’t failures—they’re part of the journey.

Every time you face a setback, you have the choice to let it break you, or to use it as fuel for the next race.

Mini-Guide for New Runners Chasing Their First PR

If you’re just starting out on your PR journey, here’s a few things I learned the hard way:

1. Start Small: Don’t try to shave minutes off your time right away. Start with small, realistic goals like improving your time by 30 seconds or a minute.

2. Consistency is Key: It’s not about perfection—it’s about showing up. Train regularly, and you’ll see progress.

3. Recovery Matters: Don’t skip your rest days. Your body needs time to rebuild.

4. Track Your Progress: Keep a log of your runs. Even small improvements are worth celebrating.

Celebrating the PR – The Real Achievement

When I finally hit that PR, yeah, it felt incredible.

But it wasn’t just about the time on the clock—it was about everything that led up to it. The tough training days, the sacrifices, the moments when I wanted to quit.

Those were the moments that made that PR so much sweeter. Because when you work hard for something, it’s not just the finish line that matters. It’s everything you learn along the way.

Keep Chasing Your Best Self

So, what’s next? Keep chasing those goals, keep improving, and keep striving for more.

But most importantly, enjoy the ride. The true victory isn’t just about hitting a new PR—it’s about becoming a better version of yourself, one run at a time.