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?” T

he 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.

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.

Running can make you feel on top of the world, but it can also bring out your doubts and struggles.

I know that feeling all too well—when my mind tells me I’m too slow or that I just can’t do it anymore.

I’ve had those days too—when my legs felt like concrete and all I could hear was that voice saying, “You’re not strong enough for this.”

The Bromo 50K ultra race was the game changer for me (I talked about it here).

By the second loop, I seriously thought, “I’m done.” My body just gave up on me, like it wasn’t even mine anymore.

The doubt crept in, pulling me down like a weight I couldn’t shake off. But you know what?

Those dark moments, when I felt like quitting, ended up pushing me forward. I kept moving, even though I didn’t have a clue what I was doing.

Let’s talk more about negative self talk and how you can tackle it without getting insane.

Understanding Negative Self-Talk

We’ve all been there—those moments when your mind floods you with doubts: “I’m too slow,” “I’ll never finish,” or “I’m not good enough.”

At first, those thoughts seem like small whispers, but trust me, they can wreck your run.

Negative self-talk isn’t just in your head—it affects your whole body, too.

It tightens you up, makes every step feel like a struggle, and suddenly, a simple jog feels impossible.

You can’t find your rhythm; instead, you’re fighting your own mind. No one enjoys running when both your mind and body are against you.

It used to stop me dead in my tracks, but now I catch myself before those thoughts take control.

They’re just walls, temporary ones, and I’ve realized I can break through them.

Why Negative Self-Talk Happens

So, why does this happen? Why do we let these negative thoughts sabotage our runs? It’s human nature, I guess. We’re wired for survival, and avoiding failure is built into us. Negative self-talk is just your brain trying to protect you from the pain—your mind’s way of saying, “Quit now, it’s easier.”

That negative voice always shows up when I’m drained or scared I might hurt myself. It’s like it starts saying, “I’m too tired for this” or “What if I hurt myself?” But over time, I’ve learned to differentiate between legitimate concerns and the lies my mind tries to feed me.

Of course, this is something easier said than done, but with practice – and a lot of patience – I believe it’s possible.

The Power of Positive Self-Talk

Here’s the good part: you can turn that around.

You’ve got the power to shut down those doubts and replace them with something that drives you forward. Positive self-talk can totally flip the switch when your mind tries to hold you back.

But here’s the key: you’ve got to catch those negative thoughts as soon as they pop up. Once they show up, you’ve got to kick them out with something that lifts you.

When I start thinking, “I’m too slow” or “I can’t do this,” I remind myself of all the hard stuff I’ve already pushed through. “I’ve been through tougher stuff. I can do this too.” It doesn’t always work right away, but I keep trying.

My experience over the last 10 years as a runner has taught me that self-doubt can hold you back, but self-criticism can help you grow.

Like when I catch myself thinking, “I need to slow down,” that’s actually useful. But when that voice says, “I can’t do this,” I don’t let it stick.

Mindful Running: How to Stay in the Moment

Mindfulness for me isn’t about sitting still—it’s about focusing on each step as I run.

It’s about staying focused on what’s right in front of me, instead of thinking about how far I still have to go. During tough runs, I’ve caught myself spiraling, thinking about how much farther I have to go or how tired I am.

And when that happens, I bring myself back to the present: my breath, my stride.

Focusing on something small—like the sound of my feet or my breathing—helps drown out the doubts. It works. I can feel the difference immediately. And breaking the run into smaller goals makes everything feel a lot more manageable.

Instead of thinking, “I’ve got 10 miles left,” I focus on the next mile marker, or even the next tree ahead. Small victories, one step at a time.

Managing the Inner Critic: Strategies for Every Runner

That inner critic can be relentless, but it doesn’t have to control your run. Here’s how I handle it:

• Name the Critic. I’ve got a name for mine—‘Lazy Davey.’ Sounds silly, but it helps me laugh it off and take control.
• Break the Run into Smaller Pieces. If the distance feels overwhelming, I break it down. Focus on the next mile, or even the next tree. It doesn’t have to be all at once.
• Visualize the Finish Line. When I’m feeling defeated, I picture crossing that finish line or finishing the next mile strong. That mental image keeps me going.
• Fuel and Hydrate. Sometimes, the inner critic is just a sign that I’m low on energy or dehydrated. When the negative thoughts hit, I check if I’ve eaten and drunk enough. Taking care of your body helps you manage your mind.

Research and Studies: The Science Behind Self-Talk and Mental Resilience

Negative self-talk is more than just a mental hurdle—it impacts your performance. Studies show that how we talk to ourselves has a real effect on our physical performance. One study found that athletes who practiced positive self-talk performed better and felt the effort was less intense.

Dr. Rachel Hallett’s research on mindfulness supports what I’ve experienced—athletes who stay focused on the present, paying attention to their breath and movements, are better able to reduce anxiety and negative thoughts. It’s not just about pushing through the discomfort, it’s about shifting your focus and taking control of your mind.

Dr. Gabrielle Wulf’s research further shows that focusing on things like your stride or breathing can reduce fatigue and improve performance. When you’re stuck in your head thinking about how far you have to go, the pain feels worse. But when you focus on small details, it becomes more manageable.

Final Thoughts: Harnessing Mental Resilience for Success

Negative self-talk doesn’t have to hold you back. With mindfulness, positive self-talk, and a shift in perspective, you can break through the mental barriers that come with running.

It’s not about silencing every doubt or forcing positivity when it feels impossible. It’s about recognizing those thoughts for what they are—temporary and manageable.

What sets the strongest runners apart is their ability to quiet the mental chatter and stay focused on the present moment. So, the next time doubt creeps in, remember—it’s just a thought, not the truth.

Keep moving, one step 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, Avoid the Overwhelm

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

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

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

So what’s my best advice? 

Simple.

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

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

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

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

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

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

What’s worked for me:

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

3. Make it Fun—No One Sticks to Boring

Running can feel like a drag if you let it.

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

So what should you do?

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

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

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

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

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

4. Accountability: Get Someone to Hold You to It

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

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

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

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

5. Set The Right Goals For Motivation

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

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

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

This is something I’ve definitely experienced.

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

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

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

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

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

The key is building a habit before increasing intensity.

6. Tracking Progress for Motivation

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

9. Celebrate Your Wins—Big and Small

Celebrate every win—even the small stuff counts.

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

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

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

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

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

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

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

Conclusion

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

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

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

Call to Action:

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

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

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

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

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

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

Why Mountain Running?

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

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

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

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

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

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

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

Essential Gear for Mountain Running

Here are the essentials of mountain running gear:

Shoes that Grip

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

Lightweight Hydration Pack

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

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

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

Compression Gear

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

Weather-Proof Gear

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

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

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

Mastering Technique for Mountain Running

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

1. Pacing for the Uphill

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

2. Control on the Downhill

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

You need to control your descent to avoid injuries.

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

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

3. Navigating Technical Terrain

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

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

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

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

Pace Yourself Running Up A Mountain

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

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

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

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

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

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

Training for Mountain Running

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

Here’s how I approach training:

1. Hill Workouts

This goes without saying but hill work is key. 

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

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

2. Simulation of Terrain

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

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

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

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

3. Cross-Training

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

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

Safety Tips

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

Mountain trails are nothing like smooth roads.

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

Here are some key safety tips:

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

Mountain Races You Can Try: The Ultimate Test of Endurance

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

1. Breck Crest Marathon: Conquer the Rocky Mountains

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

Challenges:

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

How to Prepare:

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

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

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

Challenges:

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

How to Prepare:

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

3. Mid Mountain Marathon: The Perfect Alpine Challenge

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

Challenges:

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

How to Prepare:

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

4. Loon Mountain Race: Conquer the Steepest Slopes

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

Challenges:

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

How to Prepare:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Spoiler alert: I couldn’t.

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

Wanna know how I do it?

Simple. 

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

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

3. The Conversational Pace: Slow Down to Go Faster

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

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

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

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

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

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

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

What’s more?

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

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

5. Strength and Cross-Training: Balance Is Key

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

Strength training is just as important as hitting the pavement.

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

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

6. Mental Strength Matters

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

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

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

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

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

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

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

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

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

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

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

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

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

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

So how do I manage this?

I always carry water and gels or electrolyte tablets.

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

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

9. Recovery Is More Than Just Rest

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

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

 This is the truth and it bears repeating.

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

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

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

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

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

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

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

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

The most important rule? Consistency.

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

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

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

I know it’s not easy.

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

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

Let me back this up with some science.

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

Conclusion: Embrace the Journey

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

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

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

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

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

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

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

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

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

2. Start With a Grounded Morning Routine

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

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

3. Use Time Blocks to Avoid Burnout

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

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

4. Move Your Body, Even a Little

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

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

5. Set Clear Work-Life Boundaries

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

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

6. Add Small Joys Into Your Day

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

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

7. Sleep: The Most Underrated Life Hack

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

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

Why Not Enjoy The Hustle?

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

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

A Global Series Born From Tradition and Prestige

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

The Boston Marathon: America’s Oldest and Most Iconic

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

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

The London Marathon: Running Through Royal Streets

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

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

The Berlin Marathon: The Fastest Course in the World

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

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

The Chicago Marathon: A Tour of the Windy City

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

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

The New York City Marathon: The People’s Race

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

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

The Tokyo Marathon: A Relative Newcomer

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

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

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

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

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

I know exactly how that feels.

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

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

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

Things never been the same since.

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

The Running Rut

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

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

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

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

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

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

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

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

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

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

What once felt optional now had a deadline.

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

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

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

What’s more? 

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

Science Agree

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

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

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

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

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

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

1. Break Your Race Training into Weekly Milestones

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

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

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

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

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

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

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

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

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

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

3. Mix Things Up to Keep It Fresh

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

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

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

4. Get a Running Buddy or Join a Group

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

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

5. Expect Obstacles 

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

For me, the hardest part was overcoming my inertia.

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

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

My best advice?

Lear to view setbacks as part of the process.

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

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

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

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

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

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

Conclusion: The Race as a Transformative Experience

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

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

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

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

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

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

One night, I just hit a wall.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2. Running as a Gradual Escape from Old Habits

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

But after a while, I started noticing something.

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

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

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

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

3. How Running Became a Healthier Outlet for Old Urges

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

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

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

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

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

4. Pushing Through Doubts and Setbacks

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

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

The mental clarity.

The better sleep.

The extra energy.

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

It was always worth it.

5. Training Structure as a Tool for Discipline and Focus

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

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

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

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

6. Handling Cravings and Urges During Runs

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

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

What’s more?

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

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

7. Meaningful Milestones and Races as Motivational Tools

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

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

Practical Tips and Techniques for Replacing Bad Habits with Running

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

Let me share with you my favorite strategies:

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

Conclusion: A Lifelong Commitment to Growth and Self-Discovery

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

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

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

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