I figured if I wasn’t pushing hard, I wasn’t improving. Running slow? Waste of time, right?

Turns out, I couldn’t have been more wrong.

As I logged more miles, I learned something most new runners don’t hear enough: easy runs are where the magic happens.

They’re not flashy. They don’t spike your heart rate. But they do build the foundation for everything else—your endurance, recovery, and long-term progress.

So in this guide, I’m breaking down what easy runs actually do, how to do them right, and why they’re one of the smartest moves you can make if you want to run stronger and stay injury-free.

Why Easy Miles Make You Better

Let’s be honest—we all love the grind.

Crushing intervals, chasing PRs, sprinting that last stretch—it feels good.

But here’s the thing: if that’s all you do, you’re going to burn out or break down.

I used to think I had to go hard every run. I thought easy runs were for lazy days. But the more I trained, the more I realized those chill runs are what allowed me to actually improve.

Easy runs let your body recover while still building fitness. They help you run more often without wrecking your legs or frying your brain. They’re how you stack miles without hitting the wall.

And honestly? They’re a chance to enjoy the run. To clear your head. To just be out there moving.

What Exactly Is an Easy Run?

It’s pretty simple: if you can run and breathe through your nose, or carry on a conversation without gasping, you’re running easy.

There’s no pressure, no speed goal, no pain face.

Think of easy runs like active recovery. They keep your engine running without overheating it. They build endurance, improve your form, and give your muscles time to adapt—without grinding you down.

It’s the kind of effort that feels comfortable. Not sluggish. Not exhausting. Just steady and light.

How to Know If You’re Running Easy Enough

Figuring out your easy pace can be surprisingly hard—especially if you’ve got that “no pain, no gain” mindset.

Here’s how I dial mine in:

• Breathing Test. If I can breathe through my nose with no problem, I’m in the right zone. If I can chat with someone mid-run without wheezing, I’m golden.
• Heart Rate. I like to keep mine around 130 bpm on easy days. If it creeps into the 140s, I know I’m pushing too much and back off.
• Feel. Some days my legs feel heavy and I slow down. Other days I feel great, but I still hold back. Why? Because the goal is recovery—not performance.

For me, that usually means running around 6–7 minutes per kilometer.

But honestly, I don’t chase numbers. I go by feel. If I’m not wiped out at the end, that’s a win.

How Easy Runs Help Build Endurance Without Burning Out

Easy runs help you build endurance without burning out—something every runner needs.

Endurance isn’t about speed—it’s about running longer at a comfortable pace and letting your heart and lungs catch up.

Easy runs boost your heart and lungs, no matter what you’re training for. I love that easy runs don’t stress the body. Running at an easy pace lets me spend more time on my feet, which is where the real progress is.

The more you run easy, the more your body adapts. You build endurance without stressing your muscles or joints.

How to Add Easy Runs into Your Training Plan

Easy runs need to be a big part of your training. If you only push hard, your body will burn out. Easy runs build endurance without wearing you out.

I aim for 2-3 easy runs a week.

I usually do them after harder workouts like intervals or hill repeats. Easy runs help get my legs moving and speed up recovery. It helps shake off the fatigue without overdoing it.

For example, if Monday’s run was tough, I keep Tuesday easy. It gives my body time to recover while keeping my mileage up.

During peak weeks, I still make sure to have at least two easy runs to balance things out. It keeps me injury-free and mentally fresh for the next challenge.

The Exact Mileage Percentage

Easy runs are the backbone of a solid training plan.

They should make up 70 to 80 % of your weekly mileage. It might seem strange, but running slow helps you get faster.

Easy runs build the base you need to avoid burnout.

These easy runs are essential for building your aerobic system. They help your body deliver oxygen more efficiently, so you can run longer.

In short, these runs help your body deliver oxygen more efficiently, letting you go the distance when it gets tough.

Think of them as the foundation of your endurance—steady progress over time.

Finding the Right Pace

One great tip I’ve gotten is to aim for a “conversational pace.”

You should be able to talk without struggling for breath. It’s not about speed—it’s about finding a comfortable rhythm.

If you’re new to it, running at this pace might feel weird, especially if you’re used to pushing harder. But remember, easy runs aren’t meant to push you—they help you recover and build a solid foundation.

Some runners use a run/walk method, especially when starting, to ease into those longer, easier runs.

You might find that alternating between running and walking at first helps your body adjust to the new pace, and over time, you’ll build the stamina to run at that comfortable pace for longer durations.

Heart Rate Drift

Heart rate drift happens naturally during long runs, especially when you’re running at an easy pace. It’s when your heart rate rises slowly, even if you’re not pushing yourself.

This is totally normal—your body’s just adjusting to the run, but it’s important to keep the effort in check.

Easy runs help prevent injuries like shin splints or IT band syndrome by allowing you to run longer without the strain of harder sessions.

If you stick to a comfortable pace and listen to your body, you’ll avoid pushing too hard and risking injury. Remember, easy runs are all about building endurance and recovery—so don’t hesitate to slow down if your body needs it.

How Easy Runs Help with Pacing During Races

Pacing yourself is one of the biggest lessons you’ll pick up as a runner. Easy runs are key to helping you nail this skill.

Running at an easy, relaxed pace has taught me how to control my effort in races. The biggest mistake in a race? Starting too fast and burning out halfway.

Easy runs help me avoid this by showing me how to start slow and find my rhythm without burning out.

What to Do When You’re Tempted to Skip Easy Runs

We’ve all been there—feeling good and wanting to go faster, so skipping an easy run seems like a shortcut. But believe me, skipping easy runs will hurt you in the long run.

Easy runs are the key to staying consistent.

They let your body recover and repair, which helps you keep pushing hard without burning out.

Conclusion

Looking back on my running journey, I can say embracing easy runs was one of the best choices I made.

They’ve helped me build endurance, avoid injuries, and stay mentally sharp.

Next time you lace up for an easy run, don’t think of it as a “slow” day. Think of it as an investment in your future success. These easy miles are what will make you stronger, faster, and more resilient down the road.

A few years ago, I was deep in the Netflix rabbit hole—one episode turned into another, and before I knew it, hours had slipped by. It wasn’t even about the show itself—it was the routine.

I’d sit, binge-watch, and let the hours vanish. But there was this moment, like a lightbulb flicking on, when I realized: “What am I doing?”

I wasn’t gaining anything from it. I wasn’t moving.

I put my shoes on, grabbed my water bottle, and made the choice to head out.

Not because I was fired up or motivated, but because I knew I needed to. I was tired of letting comfort run my day.

And that simple decision to break the habit of Netflix helped me take back control.

Let me share with you some practical advice on how to make a similar change in your life.

Overcoming Excuses — The First Step

I’m not going to lie: doubts hit me hard that day.

“What if I’m too tired?” “What if I don’t make it a mile?”

The usual fears crept in. But then I thought back to why I started running in the first place.

It wasn’t just about fitness. It was about that feeling after a run—clear-headed, energized, like I had reset my mind and body.

So I told myself, “Just run for 10 minutes. That’s it. Just get started, and if you want to stop, you can.” Simple. No pressure.

And you know what? I didn’t stop. I kept going. Here’s how to get over your running excuses.

How to Break the Habit of Endless Screen Time and Start Running

If you’re stuck in a cycle of binge-watching TV, jumping into a run might seem daunting. But it doesn’t have to be.

Here’s how I got started:

• Set a Small, Realistic Goal. Don’t think you have to run a marathon right out of the gate. My first goal was 10 minutes. I promised myself that if I didn’t feel like running anymore, I could stop. Turns out, once I started, I didn’t want to quit.
• Make It a Daily Thing. It’s easy to make excuses if you don’t have a set time for running. After work, I made it part of my routine—same time, same route. Eventually, it became automatic. I didn’t have to think about it anymore. I just did it.
• Combine TV Time with Running Time. Don’t want to miss your favorite show? Go for a run first. It’s a simple trick I use: get the run in, then reward yourself with an episode of whatever show you’re watching. The feeling of accomplishment from running makes your break even sweeter.
• Track Your Progress. A tracking app can really help you stay motivated. Apps like Strava or MapMyRun let you see your improvement. It feels good to watch those numbers go up. It’s proof you’re making progress, even when the run itself is tough.

Turning That First Run Into a Habit

That first run was a game-changer, but it wasn’t magic. It didn’t make running easy forever. It took time to build it into a habit. But once I started feeling the benefits—mentally and physically—I wanted more.

Running didn’t just become something I did; it became something I craved.

Over time, I stopped putting it off. No more “I’ll run tomorrow.” It became part of my day, no excuses. The habit didn’t form overnight, but once it did, it was something I could count on.

It wasn’t just about burning calories. It was about feeling refreshed and clear, about having a moment of peace in the chaos of life.

The Bigger Picture: Running Became My Reset Button

As I kept running, I started seeing how much better I felt. I wasn’t just getting in shape; I was transforming mentally. No longer was I using TV to escape.

Running became my escape—my way to clear my head, reset, and focus on something that made me feel alive. It was the reset I didn’t even know I needed.

I stopped using TV as a crutch to fill empty time.

Instead, I’d try spending that time either running or doing something active, and the benefits went beyond just fitness.

It was about intentional time management, making better choices about how I spent my day. Running made me feel in control again, and I’ve never looked back.

Over time, I stopped mindlessly scrolling or binging shows. I realized how much time I had wasted, and running gave me that time back.

It wasn’t easy, but once I made running a habit, I started seeing how much better I felt about my time. Now, I use my time intentionally—not just on the couch but doing something that makes me feel better.

Final Thought

If you’re stuck in a Netflix loop like I was, it’s time to make a change. Start small. Run for 10 minutes, then see how you feel.

Make running a part of your day, and slowly, it will become something you don’t even have to think about.

It’s not about being perfect. It’s about showing up and making one small choice at a time. And when you do, you’ll realize the power you have to change your habits for good.

I don’t exactly remember the first time I hit the trails, but I do know it changed everything.

Trail running opened a whole new world—one full of unexpected challenges, stunning views, and a burst of fresh motivation.

If you’re feeling stuck in a running rut, it might be time to step off the road. Running on pavement is great, but trails? That’s where the real excitement is.

Trail running is a whole different ball game.

It’s a mix of adventure, strength, and mental focus.

Whether you’re dodging rocks, pushing up steep hills, or breathing in the fresh forest air, trails throw challenges at you that road running just can’t. But it’s not just about the physical side—trail running makes you think, too.

It forces you to slow down, focus, and embrace the unknown. It’s what reignited my passion for running and brought me back to life as a runner.

Let me take you through how stepping off the road and into the wild reignited my motivation.

How Trail Running Transforms Your Body

Trail running isn’t just about conquering tough terrain or soaking in incredible views—it’s a killer way to transform your body.

Research shows that trail running boosts cardiovascular health, strengthens your muscles in new ways, and even helps your bones. Trust me, these benefits have made a huge impact on my running journey.

Running on trails forces your body to work harder than it would on the road.

Unlike smooth pavement, the uneven surfaces—whether rocky, hilly, or bumpy—make your muscles work differently.

My legs got stronger, my core became more stable, and my overall endurance grew with every run. Plus, the softer trails helped protect my joints, which was a relief compared to the hard, unforgiving asphalt.

It wasn’t just about the physical gains I noticed; trail running also changed how I approach my training.

Studies show that trail running has a bigger impact on muscle strength and bone density because of the uneven terrain.

Every climb, descent, and tricky section not only challenged my body but also made it stronger in new ways.

Variety in Terrain and Its Effects

The terrain is what makes trail running stand out from road running.

Unlike smooth, predictable roads, trails are full of twists, turns, and obstacles that require you to constantly adjust. Whether you’re hiking up a steep hill or hopping over rocks, every part of the trail forces you to come up with a new strategy.

I quickly realized just how mentally demanding trail running is. I couldn’t zone out like I did on the road. Every step took focus—where to step, how to get past rocks, when to speed up or slow down on a downhill.

This constant need for awareness kept me engaged and helped build my resilience. It wasn’t just about the physical challenge; it was about training my mind to stay present with every step.

The Predictability of Road Running vs. the Adventure of Trails

When I first started running, roads were my comfort zone.

Paved paths, predictable routes, and easy-to-track distances.

I could set my watch, lock in my pace, and know exactly what to expect.

But after a while, that predictability started to feel, well, a little boring. The roads were safe, but the thrill of running faded.

I was stuck in a routine—running the same routes, checking off the same miles. The excitement was gone.
Then I found the trails.

The first time I ran off-road, I felt it in my bones—it was like a whole new sport.

Trails have this raw, untamed energy. You can’t control them the way you can a smooth road. One minute, you’re powering up a steep hill, and the next, you’re scrambling over rocks or dodging roots.

The unpredictability keeps you on your toes, both physically and mentally.

You can’t zone out on trails like you can on roads. Every step is a new challenge, a new experience. And that’s exactly what I needed to break free from my road-running routine.

The road is predictable. But the trail? That’s an adventure waiting to unfold.

Every new path is a fresh experience. The terrain is never the same, and neither are the challenges. You learn to adapt to the environment, find your rhythm with the land, and embrace the wild nature of it all.

Transitioning to Trail Running

If you’re new to trail running, stepping off the road and onto the trails might feel a bit intimidating.

But don’t stress—take it slow and build your confidence step by step. Start with local parks or gravel paths—these are perfect spots to ease into trail running without the added challenge of more rugged mountain trails or the fear of getting lost.

As you get the hang of the uneven terrain, gradually push yourself to tackle more difficult paths, like rocky trails or steep climbs.

The real goal in trail running isn’t about hitting a specific pace or distance. It’s all about embracing the adventure and learning to roll with the changing terrain.

Each run is a fresh experience that tests your mental and physical limits. Forget about the numbers—focus on the journey, and let the trail be your guide.

And remember, trail running isn’t just about building physical strength; it’s about building mental toughness.

The trails will challenge you, but each time you overcome an obstacle, you’ll become more resilient.

Start slow, enjoy the ride, and let the trails teach you along the way.

The Mental Shift: From Pace to Presence

Road running is all about numbers—distance, pace, time.

You can track your progress and stick to a rhythm. But on the trail, none of that matters. There’s no autopilot mode. It’s not about how fast or how far you go—it’s all about tackling the terrain in front of you.

At first, I struggled with this. I was so used to focusing on pace—always chasing that personal best. But trail running made me shift my mindset completely. There are no mile markers, no easy way to check how far you’ve come.

It’s simply about getting from point A to point B, no matter what obstacles come your way. Every run became a test of grit.

The steep hills, the rocky patches, the tricky descents—they all required me to stay laser-focused.

When you’re on the trail, you have to be in the moment. Every step demands your full attention—whether it’s dodging rocks, climbing hills, or navigating a sharp turn. Your mind can’t drift away. And that’s what makes it so special.

The mental challenge is just as important as the physical one. Once I stopped obsessing over the time, I found myself appreciating the adventure more than ever.

Breaking Through Burnout

Like many runners, I’ve hit a point where burnout starts creeping in. After a while, running the same roads and hitting the same distances can feel more like a chore than a passion. Even though I loved the sport, something felt off.

So, I decided to mix it up and try new trails.

That move completely changed my running.

Each new trail felt like a fresh start.

I stopped obsessing over time and distance and started enjoying the experience itself. The beauty of the surroundings, the unpredictability of the terrain, and the excitement of discovering new paths sparked my love for running all over again.

It reminded me why I started running in the first place—because it’s just plain fun.

Running new trails helped me break out of my rut. I wasn’t chasing numbers or milestones anymore; I was just in the moment. The new challenges, breathtaking views, and mental engagement brought me back to why I love this sport.

Conclusion:

If you’re stuck in a running routine, switch things up.

Step off the pavement and hit the trails.

Embrace the unpredictability, explore new paths, and watch how it reignites your passion.

Trail running isn’t about times or distances—it’s about the journey, the challenges, and the adventure.

Get out there, embrace the unknown, and rediscover the joy of running, one trail at a time.

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

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

But here’s the truth: sticking to running doesn’t have to be a fight.

I hate to sound cliche but that’s the truth.

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

A routine you’ll actually look forward to.

Sounds like a good idea? Perfect.

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

1. Start Small

I know how it feels—when you first start running, it seems like you’ve got to do it all to get results. But here’s the real deal: going all-in too fast is can definitely burn you out.

I cannot emphasize this enough.

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

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

So what’s my best advice? 

Simple.

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

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

2. Set a Simple Plan

I get it—we all love a good plan. But when it comes to sticking to running, simplicity is key.

Over-planning every mile will only leave you feeling overwhelmed and burned out.

I call it paralysis by analysis – and you don’t want to end up there. Please.

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

When I started, I just ran a couple of times per week and learned that I’d to do it without stressing about time, distance, or pace.

I just showed up, put in the miles (very few ones indeed), and let the results come naturally.

What’s worked for me:

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

3. Make it Fun

Running can feel like a drag if you let it.

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

So what should you do?

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

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

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

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

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

4. Get Someone to Hold You to It

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

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

Though I prefer to run alone, I sometimes schedule runs with a group whenever I can. When you join a team of other runners just like you, it makes it harder to bail.

You don’t want to let your teammates down, and there’s a specific energy that comes from running together.

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

5. Set The Right Goals For Motivation

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

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

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

This is something I’ve definitely experienced.

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

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

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

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

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

The key is building a habit before increasing intensity.

6. Tracking Progress for Motivation

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

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

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

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

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

7. Make Running a Priority

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

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

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

That’s why I usually decide in advance the time and place of my runs so I don’t have to think about it nor negotiate with myself. I won’t bail on an important work meeting – same goes for running.

The moment you start valuing your health the same way you value your work, your perspective will shift and what I’m saying right now will make so much more sense.

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

8. Dealing with Setbacks

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

I live in Bali and when it rains here, it pours, but I don’t let that derail me.

When it’s the case, I’d either choose to run in the rain (Renon park is perfect for that because it’s super safe), or hit the gym. The key is not to let the weather stand in the way.

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

9. Celebrate Your Wins

Celebrate every win—even the small stuff counts.

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

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

13. Running Isn’t for Everyone

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

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

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

Find what fits you. Not every sport or exercise is a perfect fit for every person.

The goal isn’t perfection—it’s showing up consistently.  You can walk, join a yoga class, lift weights, swim, play tennis, you name it. The goal is to find something that makes you moving then stick to it.

Conclusion

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

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

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

Call to Action:

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

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

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

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

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

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

Why Mountain Running?

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

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

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

But it’s the mental side that really tests you. It pushes you to face discomfort, keep going when you’re tired, and stay focused when everything feels like it’s slowing you down. In other words, it’s a real trail running upgrade. 

My first mountain race, the Mantra 116 in East Java, was a real eye-opener.

The 38K course took us up Mount Keliwirang, which is a massive 2,750-meter (9000-feet) elevation—and starting at midnight?

That threw a whole new level of mental toughness into the mix. During the second steep incline of the race (pretty early too), my legs were shot, I could barely catch my breath, and the summit felt miles away. 

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

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

Essential Gear for Mountain Running

Here are the essentials of mountain running gear:

Shoes that Grip

Trail shoes are essential. You need shoes with excellent traction to stay steady on rocky, loose, or muddy trails. Personally, I prefer shoes with a tough tread that grips both steep climbs and tricky descents.

Pick shoes with durable soles and aggressive treads for a solid grip. Anything by Hoka or Salomon is good to go.

Lightweight Hydration Pack

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

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

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

Compression Gear

Compression gear helps with recovery and may improve performance. It also helps improve my coordination and balance when tackling technical terrains.

Go for anything you like, but I’d recommend compression leggings along with compression socks that also have a layer of extra protection against the elements.

Weather-Proof Gear

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

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

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

Mastering Technique for Mountain Running

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

1. Pacing for the Uphill

The biggest difference between mountain running and road running is pacing.

When you’re climbing, you can’t maintain the fast pace you’d have on flat roads.

So what do I do? I try to keep my strides short and controlled to save energy for the long run. On steep trails, I end up walking more than running—and that’s totally fine.

In fact, expect to walk more than you run during a mountain mountain run. Good mountain runners are power hikers in disguise.

2. Control on the Downhill

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

You need to control your descent to avoid injuries.

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

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

3. Navigating Technical Terrain

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

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

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

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

Pace Yourself Running Up A Mountain

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

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

For instance, while you might be able to log an 8-minute mile on the road, on mountainous trails, you could be looking at 12 to 15 minutes per mile—or even slower.

As a road runner, this was a hard pill to swallow but a few trail races in, you learn to leave your ego at home and enjoy the ride.

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

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

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

Training for Mountain Running

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

Here’s how I approach training:

1. Hill Workouts

This goes without saying but hill work is key. 

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

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

2. Simulation of Terrain

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

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

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

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

3. Cross-Training

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

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

Safety Tips

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

Mountain trails are nothing like smooth roads.

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

Here are some key safety tips:

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

Mountain Races You Can Try

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

1. Breck Crest Marathon: Conquer the Rocky Mountains

The Breck Crest is one of the most challenging and rewarding races . Held in the stunning Ten Mile Range in Colorado, this race has you climbing high into the Rockies, where the air is thin and the terrain is unforgiving.

The marathon course, at 23 miles, includes a mix of alpine terrain, wildflower fields, and breathtaking mountain views. The race is at a high altitude, so expect the challenge to be as much about managing your breath and stamina as it is about your pace.

Challenges:

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

How to Prepare:

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

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

This race is one of the most iconic mountain races in the U.S., taking runners to the top of Pikes Peak.

Starting at Manitou Springs, you’ll climb 12.6 miles up Barr Trail, gaining over 1400 meters (4,700 feet) of elevation. The descent is just as challenging, with loose gravel and technical sections requiring skill and focus. This race is an ultimate test of endurance and mental toughness, and finishing it is a serious achievement.

Challenges:

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

How to Prepare:

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

3. Mid Mountain Marathon: The Perfect Alpine Challenge

The Mid Mountain Marathon takes place in the heart of Park City, Utah, traversing stunning alpine forests and open meadows.

At 26.2 miles, this race offers some of the best views in trail running, but the terrain is challenging, with rocky climbs and technical descents. The race starts at an elevation of 2,400 meters (8,000 feet), so be prepared for a high-altitude challenge.

Challenges:

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

How to Prepare:

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

4. Loon Mountain Race: Conquer the Steepest Slopes

Loon Mountain Race in New Hampshire is one of the steepest and most intense mountain races in the U.S.

The course is only 5.5 miles long, but with 700 meters (2,200 feet) of elevation gain, it’s a brutal test of strength and stamina. The final mile, which climbs at an average grade of 15% and hits 40% in sections, is an absolute beast.

Challenges:

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

How to Prepare:

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

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

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

But, over time, the wear and tear show—mentally, physically, and emotionally.

The truth? You don’t have to burn out to be productive.

Creating a balanced routine doesn’t mean you’re slowing down. It means you’re choosing to move forward with more clarity, energy, and peace.

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

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

Meal planning isn’t glamorous, but it can quietly transform your life. When you’re busy juggling work, errands, and unexpected demands, food decisions tend to fall to the bottom of the list.

That’s when skipping meals, grabbing takeout, or reaching for snacks becomes the norm. Over time, this can leave you feeling sluggish, irritable, and disconnected from your body’s needs.

Planning meals ahead of time puts you back in control. It doesn’t have to be complicated. You can prep basic ingredients in bulk, batch-cook a few dishes, or just decide what you’ll eat for lunch each day.

The goal is to reduce decision fatigue and keep your nutrition consistent. You’ll likely notice that you feel more focused during work. Moreover, you’re less tempted to overspend on food delivery.

It’s also the best way to save money on groceries since you avoid buying things you wouldn’t need. For professionals trying to manage time and health, this one habit can make a noticeable difference.

2. Start With a Grounded Morning Routine

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

You might begin by stretching, making your bed slowly, sitting quietly with your coffee, or journaling a few thoughts. The point isn’t what you do but how you do it—mindfully, without urgency.

Try to avoid reaching for your phone right away. Emails and notifications can wait. This quiet window gives you a mental buffer and creates the energy you’ll carry into your workday.

3. Use Time Blocks to Avoid Burnout

When you’re constantly switching between tasks, your mind never fully settles.

That scattered energy creates fatigue, even when you feel like you’re working hard.

Time blocking is a simple but effective tool to give your focus more structure. You assign specific parts of your day to certain types of work, which reduces multitasking and gives your brain time to fully engage.

For example, you can block off your morning for creative work, midday for admin tasks, and the afternoon for meetings. You also build in short breaks between blocks to reset.

These breaks aren’t wasted time—they’re recovery. Time blocking helps you conserve energy, stay on track, and end the day with fewer unfinished tasks. Over time, it creates a rhythm that’s both sustainable and productive.

4. Move Your Body, Even a Little

In a routine built around tasks, it’s easy to treat movement as optional. But the body wasn’t made to sit still for hours on end. You don’t have to go to the gym or run marathons to feel better

.A five-minute stretch, a short walk, or standing up to move every hour can do wonders.

Movement releases tension, boosts circulation, and clears mental fog. It also improves your mood, especially on tough days. Try weaving small movements into your routine instead of saving it all for later.

Walk while taking phone calls, do a quick stretch during a break, or play music while tidying up. When movement becomes a natural part of your day, your body responds with more energy and less stress.

5. Set Clear Work-Life Boundaries

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

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

6. Add Small Joys Into Your Day

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

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

7. Sleep: The Most Underrated Life Hack

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

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

Why Not Enjoy The Hustle?

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

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

A Global Series Born From Tradition and Prestige

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

The Boston Marathon: America’s Oldest and Most Iconic

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

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

The London Marathon: Running Through Royal Streets

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

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

The Berlin Marathon: The Fastest Course in the World

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

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

The Chicago Marathon: A Tour of the Windy City

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

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

The New York City Marathon: The People’s Race

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

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

The Tokyo Marathon: A Relative Newcomer

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

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

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

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