We all have those days when motivation just seems to vanish.

The last time I lost motivation was training for a half marathon a few years ago.

Everything was going well until something changed a few weeks into my plan.

My legs felt like bricks, and my mind just shut down.

It wasn’t my body that was tired—it was my mind. I lost my focus and the drive to keep going.

That mental wall was tough to break through. I even started to question if I really wanted to train again, much less keep active.

After all those years of running, I suddenly questioned it all.

It was confusing, especially for someone who had been so committed. It took time, but I got back to what I loved.

Struggling with Training Plateaus

Hitting a plateau is one of the toughest things runners face.

When I trained for the Bromo Ultra, I felt like I was stuck in a loop. No matter how hard I tried, my times stayed the same, and I wasn’t improving.

Progress doesn’t always happen overnight.

Focusing on the bigger picture helped me push through. I realized that my hard work was building a foundation for future success, even if I couldn’t see it yet.

Plateaus are a normal part of the process. The secret is staying consistent, thinking long-term, and trusting that your effort will pay off.

“Sometimes progress isn’t visible, but you need to trust the process and focus on your bigger goals.”

Simple Strategies to Boost Motivation

When I hit a plateau, I make sure to mix things up. One of the biggest changes for me was switching up my training. I started doing more hill work.

I knew hill training would help build strength, improve endurance, and break my plateau. New terrain and pushing myself gave me the spark to keep going.

Another change that helped was interval training. It’s easy to get stuck, but changing your pace and intensity can help you break through. I don’t always love it, but interval training has made me faster and built my stamina.

How to Overcome the Frustration of Slow Progress

We’ve all had times when it feels like we’re not making progress.

I remember struggling with my pacing during training for the Maybank Half Marathon in Bali. Despite months of hard work, I wasn’t seeing the improvements I wanted.

I kept pushing, but nothing seemed to change.

Then, one day during a long run, something clicked.

I ran 10 miles faster than I ever had before, and it felt like all the hard work finally paid off.

It wasn’t just about the time on the clock—it was a reminder that progress comes in waves.

Sometimes, you’ll go through stretches where you feel like you’re not improving, and that’s totally normal.

Managing the Emotional Rollercoaster

If you’ve been running for a while, you know that the emotional ups and downs are inevitable. Some days, you feel on top of the world, and other days, you wonder why you even bother.

Over the years, I’ve learned to detach from the emotional highs and lows that come with running.

I remind myself that motivation ebbs and flows, and that’s okay. On the hard days, I focus on the joy of the run itself—the fresh air, the rhythm of my feet hitting the ground, and the sense of freedom it gives me.

This is something I stress to my athletes, too. It’s not always about the finish line or the PR. Sometimes, it’s about the process, the effort, and the mental strength you build along the way.

Practical Advice for Overcoming Motivation Droughts

One of the best pieces of advice I’ve gotten—and now share with you—is to celebrate the small victories. It’s easy to get caught up in big goals, but when progress feels slow, it’s important to celebrate the small wins.

Maybe it’s finishing a tough workout, running just a little farther, or simply showing up when you didn’t feel like it. These small wins are what keep us going when the big goals feel far away.

Conclusion

Running isn’t always about seeing fast improvement. Sometimes, the most important thing is just showing up, even when the results don’t show up right away. The key is to stay consistent, trust the process, and celebrate the small wins.

Whether you’re stuck in a motivation drought or facing a plateau, you’re not alone.

The emotional and physical ups and downs are part of the journey—and pushing through them makes you stronger.

When in doubt, step back, breathe, and look at the bigger picture.

Every step forward counts, no matter how small. Keep moving forward, stay patient, and trust that breakthroughs will come when you least expect them.

When I first started running, I never realized how much tracking my progress would change everything. I tracked my distance and pace, but when I upgraded to a better watch, I saw just how much tracking could help.

Suddenly, each run wasn’t just a workout—it became a guide to getting better.

It was like a light bulb went off. I wasn’t just running anymore—I was tracking my improvement.

There’s something powerful about seeing the numbers—looking back at where you started and where you are now.

It feels like you’re in control, like you’re not just running aimlessly.

You’re on a clear path, with signs showing how far you’ve come and how much is left. It’s not just about crossing the finish line or hitting a personal best.

Tracking your progress is what keeps you going when things get tough, when the weather’s bad, or when you’re feeling drained.

But here’s the thing about running: It’s not just about showing up and running mindlessly.

It’s about showing up, tracking your progress, adjusting when needed, and coming back even stronger.

Tools and Methods: From Basics to High-Tech Tracking

When I first started, tracking was simple. I used a notebook, a simple GPS watch, or my phone’s fitness app. But as I got more serious about training—especially for big goals like the Bromo Ultra or a sub-20-minute 5K—I needed better tools.

That’s when I upgraded to a better running watch. I needed more detailed stats—like pace, heart rate, and cadence—that helped me improve my technique and push harder.

The watch showed my performance instantly, giving me immediate feedback.

I could track my pace, monitor my heart rate, and check my cadence to see how smooth my run was. But that was just the start.

The real change happened when I started using Excel alongside my watch. I began putting all my data into Excel after every run—mile splits, heart rate, route details—everything. That’s when I truly understood how my body was coping with the training.

I started noticing patterns.

I saw things I would’ve missed if I had just used the watch or app.

With real-time feedback and long-term trends, I could make smarter decisions about my training.

If my pace improved on certain routes, I challenged myself to go further.

If my heart rate was too high, I’d back off and focus on recovery. Using both the watch and spreadsheets kept me organized and focused on my goals.

Incorporating Data-Driven Insights

Studies show that data-driven training boosts motivation and improves performance by giving runners the feedback they need to adjust and get better.

I saw this firsthand—having those numbers right in front of me made it easy to adjust my training plan based on real evidence, not guesswork.

Practical Takeaway:

Using tools like running watches and tracking apps is scientifically proven to boost motivation by providing clear, visual feedback.

Whether it’s through seeing your pace improve week after week or recognizing patterns that guide future training decisions, tracking isn’t just about numbers—it’s about seeing your progress and planning your next steps.

Tracking as Motivation During Setbacks

Let’s be real: There are days when it feels like you’re just spinning your wheels. You wake up, throw on your running shoes, and head out the door, but you don’t feel the same energy you did the day before.

Maybe your legs feel like lead, or your mind is filled with doubts.

It’s easy to want to throw in the towel and call it a day.

I’ve had those days, especially during tough training cycles like the one I went through leading up to the Bromo Ultra Marathon. It was a particularly challenging period for me.

My training wasn’t going as planned. I hit a few setbacks, and I felt like I was stuck in a rut.

But here’s where tracking became invaluable. When I looked back at my training data, I saw the small, incremental improvements I was making in endurance and pace.

I wasn’t moving backward. I was moving forward, even if it didn’t feel that way in the moment.

That’s the beauty of tracking: It doesn’t just tell you how fast or how far you’ve run—it tells you that progress is happening, even when it doesn’t feel like it.

Seeing those small victories—maybe I shaved a few seconds off my pace or managed to hold my cadence for an extra mile—gave me the mental boost I needed to push through.

It reinforced the idea that this isn’t a sprint; it’s a long-term journey.

Addressing Plateaus and Setbacks:

Plateaus and setbacks? They happen to every runner, even the pros.

But here’s the good news—tracking your progress can help you figure out what’s holding you back.

Like that one time I hit a plateau—I used my data to see if I was overtraining, eating poorly, or not resting enough.

Once I figured it out, I adjusted my training plan to focus on recovery and eating better—two areas I hadn’t been paying enough attention to.

Practical Takeaway:

When progress stalls, tracking your runs can help you pinpoint what’s going wrong. It could be slowing down, needing more rest, or adjusting your diet—the data tells you what to do next.

Small Wins Lead to Big Results

Isn’t it awesome when the numbers start going up? It could be shaving a second off your mile time or going a little farther on your long run—those little wins count.

Tracking my progress boosted my confidence, especially as I set bigger goals. Seeing my 5K pace improve week after week kept me pumped. Every milestone, no matter how small, felt like a win.

And all those little wins added up, changing my mindset from “I’m not good enough” to “I’m getting better, step by step.”

For example, when I was training for my sub-20-minute 5K, I checked my data after every run to see where I improved.

Maybe I was faster on the first mile, or maybe I stayed strong during the last part of my intervals.

Each small win, shown in my data, kept me fired up. It proved that my hard work was paying off and pushed me to keep aiming for bigger goals.

It wasn’t just about crossing the finish line.

It was about seeing my progress in real-time and using that to fuel the next run.

Tracking gave me the clarity to keep going, even when things felt tough.

The Surprising Power of Predicting Success Through Data

One thing that really surprised me was how accurate my watch was at predicting race times.

I used to doubt the data, especially when it came to predicting my race times.

But when I compared the predicted times to my actual race results, I was blown away by how close they were. For example, my watch said I’d finish a half marathon in 1:30, and I crossed the line in 1:29:45.

Not only did I hit my goal, but I was also ready for it, thanks to the insights my watch gave me throughout my training.

It felt like having a secret weapon—data helped me tweak every run and every training block until I was race-ready.

This was a game-changer. It showed me that training with the right data wasn’t about random effort—it was about working smarter. It was about using the right tools to predict and hit my goals.

Data wasn’t just a number anymore—it became my roadmap to success.

Setting Data-Driven Goals

I’ve learned that the best goals are the ones based on data—not guesses or wishes.

You can’t just pick a number out of nowhere and expect to reach it.

You have to know where you’re starting, see your trends, and then set goals based on that.

Tracking data helps you set clear, measurable goals and break them down into actionable steps.

If you’re hitting certain splits consistently, you can adjust your intervals or long runs to target a specific goal.

Tracking helps you adjust your training to match your strengths and weaknesses, which moves you toward your goal with confidence.

Tracking also helps you refine your goals as you progress.

Sometimes, as you improve, your old goal might not seem as tough as you thought.

Tracking helps you see when you’ve outgrown a goal and need to aim for something bigger.

Conclusion

Tracking my running progress has completely transformed my approach to training.

It’s not just about hitting new personal records or achieving race goals.

It’s about understanding every step of the journey—celebrating small victories, learning from setbacks, and constantly refining my approach.

So, if you’re feeling stuck or unmotivated, take a look at the data. It’s not just numbers on a screen—it’s the story of your hard work, your growth, and your dedication.

Tracking will help you stay motivated, keep you consistent, and, most importantly, show you just how far you’ve come.

Ready to start tracking your runs? Download my free running progress tracker now and take your training to the next level!

I vividly remember standing at the start line, the sun beating down in the desert heat, feeling the weight of doubt settle into my bones.

I’d trained for this, but there was something about the scale of the race and the harsh conditions that made me question my abilities.

My legs were already heavy from the first few miles, and mentally, I wasn’t sure I could keep going. It was one of those “I can’t do this” moments.

But little did I know, that mindset was about to shift—and it would change the way I viewed running forever.

The Power of the Mind in Endurance Sports

Running isn’t just about what your legs can do—it’s about what your mind can handle.

The mind-body connection is a real game-changer in endurance sports, and studies show how powerful our thoughts can be in shaping our physical performance.

Dr. David Bishop’s research on recovery highlights something incredible: when athletes believe they’re recovering or pushing past their limits, they actually experience improved physical outcomes, even when the conditions don’t change.

It’s the idea that belief itself can enhance performance. The mind doesn’t just react to physical signals—it can influence how those signals are processed. When you truly believe that your body is capable, your physical limits are pushed further than when you doubt yourself.

This mind-body link is why mindset isn’t just a motivational tool—it’s a fundamental part of how we perform as runners.

For me, during the Bromo Desert Marathon, the transformation from “I can’t” to “I can” wasn’t just a mental shift. It was a shift in how my body responded to the challenge.

As soon as I adopted the “yet” mindset, my legs didn’t feel quite as heavy, and the heat didn’t feel as unbearable. It was like telling myself, “I haven’t done this yet,” gave my body the permission to keep going, despite how tired I felt.

The Neurochemistry of Small Wins

You’ve probably heard the saying, “Success is a series of small wins.”

But there’s science behind it. Every small victory we achieve—whether it’s completing a tough interval or reaching the next water station—releases dopamine in the brain.

Dopamine is the chemical that makes us feel motivated, rewarded, and happy. Every small win is like a mini dose of motivation that keeps you moving.

This is why focusing on small wins during a race works.

As I trudged through the desert, each milestone—no matter how small—gave me a little boost. Reaching the next water station, conquering another hill—each win brought me closer to the finish line.

This isn’t just mental trickery; it’s a biological process happening in real-time, reinforcing positive behavior.

When I focused on the next small goal instead of the massive race ahead, I was tapping into my brain’s natural reward system.

And it works—studies show that when we achieve small wins, our brains reward us with more than just a fleeting sense of pride. It builds momentum, making it easier to keep going toward bigger successes.

The power of “yet” isn’t just about what you tell yourself—it’s about reinforcing that belief with every step, every small victory, and every dose of dopamine that keeps you moving toward the ultimate goal.

The Start – Entering the Race with “I Can’t”

It all started with a feeling of dread.

Standing at the starting line of the Bromo Desert Marathon, I saw the vast desert ahead of me, and it felt impossible. The heat, the sandy hills, and the endless stretch of desert were overwhelming.

As soon as I started, a wave of self-doubt hit. I kept thinking, “I can’t do this. I’m not built for this. This is too much.”

The first loop didn’t make it easier. I felt my energy draining with every step. By the time I finished the first lap, my body was begging me to stop. My legs ached, my lungs burned, and the heat made the air feel heavy.

Every muscle in my body screamed for me to quit. And the self-doubt? It only got louder. The idea of continuing felt impossible.

The Shift – “I Can’t” Becomes “I Can”

About 5 or 6 kilometers into the second loop, after a quick break to refuel and rehydrate, something shifted.

The exhaustion didn’t disappear, and my body still hurt, but that cloud of self-doubt started to clear.

That’s when I realized: I wasn’t as broken as I thought.

Sure, the hills ahead were still intimidating, and the heat hadn’t let up, but that “I can’t” mindset wasn’t helping me anymore.

I began to change how I talked to myself. Instead of saying “I can’t do this,” I started telling myself, “I haven’t done this yet.” I stopped seeing the race as an impossible challenge and started breaking it down into smaller, manageable steps.

The power of “yet” became my mental anchor. It gave me permission to struggle, to slow down, and to focus on the process instead of worrying about the end result.

One Step at a Time

The shift from “I can’t” to “I can” didn’t happen all at once. It happened by focusing on small victories.

Every time I reached a water station, climbed a hill, or completed another kilometer, it felt like an accomplishment.

Instead of feeling overwhelmed by the thought of finishing the entire race, I concentrated on one step at a time. Each step, each mini victory, reinforced the belief that I was capable of finishing.

Focusing on small wins kept me motivated and gave me the energy to keep going. By the time I crossed the finish line, I realized that those small victories had added up to something much bigger than I could have imagined.

The race wasn’t about the distance between me and the finish line—it was about how each step, each little victory, led me to success.

The Role of Preparation and Training

As important as physical training is for a race, mental preparation plays a huge role too.

Leading up to the Bromo Desert Marathon, I had done long runs in similar heat and terrain. My body was ready for the challenge, but beyond that, I had mentally prepared myself for what was to come. I knew I’d face discomfort, doubt, and exhaustion along the way.

One mental strategy that really helped was breaking the race into smaller, manageable chunks. Instead of thinking about the entire marathon or the intense heat ahead, I focused on one segment at a time.

Whether it was reaching the next water station, tackling the next hill, or just maintaining my pace, it felt a lot more achievable. This made the race feel less overwhelming and helped me stay focused.

I also leaned on mantras to stay grounded.

Phrases like “One step at a time” or “I can do this” kept me focused on what I needed to do. These weren’t just words—they were reminders to stay in the moment and trust the process. Instead of thinking “I can’t,” I learned to believe I could push through as long as I stayed focused.

Reaching the Finish Line – The Power of ‘I Did’

When I crossed the finish line at the Bromo Desert Marathon, I was filled with euphoria. It wasn’t just about finishing—it was about everything that led me there.

The change from “I can’t” to “I did” wasn’t just a mental shift; it reflected my growth as both a runner and a person. The doubts, fears, and pain I had along the way were all part of the journey, and overcoming them felt like a victory in itself.

Crossing that finish line wasn’t just about completing a race; it was about proving to myself that I could do something I once thought was impossible. The “I can’t” mindset had been replaced with a simple truth: “I did.” And that shift meant more to me than any physical achievement. It was a reminder that the real victory lies in the growth that happens along the way.

Conclusion:

Looking back at the Bromo Desert Marathon, the biggest win wasn’t just finishing the race—it was overcoming the doubts and fears that used to hold me back.

The shift from “I can’t” to “I did” has shaped the way I approach running and life. The “power of yet” reminds me that growth is a process, not a destination. It’s not about being perfect, but about showing up each day and taking one step at a time.

So, if you’re at the starting line of a challenge—whether it’s a race or something else—remember this: “I can’t” is just the beginning. With every step, you’re getting closer to “I did.” And that’s where the real victory lies.

Running in the heat and climbing those steep, endless hills—there’s a tough beauty in it.

I’ve spent a lot of time doing both, living and training in Bali, where the intense heat, high humidity, and challenging terrain often push me to my limits.

But trust me, there’s nothing like the feeling of conquering it all.

In this article, I’ll share everything I’ve learned about training in tough conditions, from physical prep to mental strategies, and how they’ll help you become a stronger, more resilient runner.

From Struggle to Strength

I remember the first time I trained in Bali’s heat. It was a wake-up call.

The tropical climate here is unforgiving—hot, humid, and relentless. The kind of heat that makes your shirt stick to your back, makes it hard to breathe, and leaves your legs feeling heavy.

I was used to milder temperatures, and stepping out into Bali’s heat felt like being dropped into a sauna with my running shoes on.

At first, I couldn’t even last a couple of kilometers without feeling wiped out.

My heart raced like I was in a sprint—but I was just trying to finish. My body was working hard, and my mind wasn’t far behind, fighting it.

The heat made every step feel like a struggle. My legs burned, my head throbbed, and the air tasted salty from the sweat pouring off me.

But instead of quitting, I kept going. And looking back, it was one of the best decisions I ever made for my running.

Why Training in the Heat Works

Training in the heat teaches you more than just physical strength—it builds mental toughness, too.

In the heat, your body has to work harder to cool itself down.

Your heart rate spikes faster, and your muscles get tired more quickly.

But, over time, your body gets better at handling it. It adapts. It learns to regulate temperature and become more efficient in the heat.

The Science:

Heat training boosts blood volume and helps your body handle the heat better. Over time, this leads to a lower core temperature, better sweat efficiency, and more endurance. It’s the same process athletes use to prepare for tough conditions like ultramarathons in the desert.

How to Hydrate and Replenish Electrolytes in Extreme Heat

One of the most important things I’ve learned from training in the heat is the importance of hydration.

When you’re running in the heat, don’t wait until you’re thirsty to drink.

By then, your body’s already starting to dehydrate. I make sure to hydrate well before I even step out for a run.

I drink plenty of water throughout the day and always carry water with me when I run. I also add electrolytes to my water since I lose a lot of sodium through sweat.

Practical Tip:

Electrolytes are just as important as water when running in the heat.

I take small sips of water every 10-15 minutes, even if I’m not thirsty. Electrolyte tablets are a must. Without them, the heat can lead to cramping and dehydration, which can mess up your training. Heatstroke is also a big threat. 

Heat Acclimatization & Running

When I first started running in Bali, I could only manage short runs in the early morning, before the sun got too intense. But I knew if I was going to adapt to the climate, I had to push myself to run in the heat.

Slowly, I started running at noon, when the sun was at its peak. It was brutal at first. My body felt like it was on fire, and every step felt like moving through molasses.

But after a few weeks, things started to click. My body adjusted. I wasn’t as tired, my breathing steadied, and my legs felt lighter.

The Science:

Heat acclimatization is about exposing your body to higher temperatures over time, which helps it perform better in the heat. Over a 2-3 week period, your body adjusts by improving blood volume, sweat efficiency, and its ability to regulate core temperature. Studies show that this adaptation helps you run longer and more comfortably in hot conditions.

How to Build Resilience and Strength

Running in the heat tests your endurance, but hills are where you truly discover your inner strength.

They challenge you physically and mentally, pushing you to dig deeper than you thought possible.

I’ve struggled with hills, especially when I was new to running. But looking back, those hills taught me more about pacing, strength, and patience than any flat run ever could.

Why Hill Running is a Game Changer

Running uphill targets muscles that don’t get much love on flat surfaces—quads, glutes, and calves. It’s not just about building strength, though.

Hills also ramp up your cardiovascular fitness. Your heart and lungs have to work harder, which makes running on flat terrain feel like a breeze.

But hill running isn’t just physical. It messes with your mind, too.

When you’re faced with a long, steep incline, it’s easy for your brain to tell you to quit.

But if you can push through that discomfort, you’ll learn more about resilience and patience. And when you finally reach the top, there’s no feeling quite like it—catching your breath and taking in that view makes every step worth it.

How to Pace Yourself on Hills

Pacing is everything when it comes to hill running. You don’t want to burn out too early by pushing too hard at the start.
I’ve learned that it’s about finding a steady rhythm.

Instead of focusing on a specific pace, I concentrate on keeping a consistent effort. At first, I’d have to remind myself to slow down. I’d start at a steady pace, making sure I could sustain it all the way to the top instead of trying to race up.

Form – Keep It Tight and Efficient

Your form is crucial on hills. I used to slouch while running uphill, which made it harder to breathe and wasted energy. Over time, I realized how important it is to keep good posture.

I engage my core, lean slightly forward from the ankles (not the waist), and sync my arms with my legs. This helps me power up without losing momentum.

Combining Heat and Hills 

Running in the heat is tough, and so is running up hills. But when you combine them?

That’s a whole new level of difficulty.

The mental strength required to push through the sweltering heat while tackling steep inclines can feel like a battle. But trust me, the reward at the end is worth every ounce of effort.

Pacing for Heat and Hills Combined

When I’m facing both heat and hills, I always start with a conservative pace.

It’s important to ease into it and give your body time to adjust. As the heat begins to take its toll, I adjust my stride and breathing to conserve energy.

Small, steady steps become my mantra, especially when I’m climbing. I remind myself not to rush it and to keep pacing steady for the long haul.

Fueling for Success

Staying hydrated is key, especially in the heat and on hilly terrain.

I take small sips of water and electrolytes every 10-15 minutes.

For fueling, I stick to easily digestible, energy-packed foods that keep me going without weighing me down.

Hydration and proper fueling are essential to powering through both heat and hills.

Pushing Past the Breaking Point

Running in extreme heat and up steep hills can mess with your head.

There’s always a mental battle as you push through the pain.

The trick is to break the run down into smaller chunks. Instead of focusing on the entire hill or run, I concentrate on getting to the next landmark or reaching the top of the hill.

This mental shift from “I can’t do this” to “I just need to make it to the next checkpoint” has been one of the most valuable tools I’ve learned from tough runs.

Training in the Heat 

Running in the heat is more than just learning how to handle sweat and hydration. It teaches you about your limits and how to push through them.

Training in extreme conditions requires patience, respect for your body, and staying calm when everything feels out of control.

Finding Your Groove in the Heat

One of the biggest mistakes I made early on was pushing too hard too soon. I’d get frustrated with my pace, trying to keep up with my usual times. But running in the heat isn’t about speed—it’s about effort.

I started listening to my body, adjusting my pace, and focusing on consistent effort instead of time.

The heat will slow you down—that’s just how it is.

But in return, you’re building mental and physical strength that will pay off when it gets cooler.

What I learned is that it doesn’t matter if it’s slow, as long as it’s consistent. You’re still building stamina, endurance, and strength, which will help you in the long run.

Hydration Is Key

When it’s hot, your body loses fluids fast, so staying hydrated is key. I don’t wait until I’m thirsty—I make sure to hydrate regularly, especially before and after my runs.

Carrying water with me is a must, and I sip small amounts every 10-15 minutes.

Electrolytes are just as important. Running in the heat drains your body of minerals like sodium, potassium, and magnesium.

I use electrolyte tablets or sports drinks to replace these minerals, keeping my body in good shape during runs. Without them, you risk cramping, dizziness, and even heatstroke.

Tackling Hills

Hill running isn’t just about powering up inclines. It’s about pacing, mental endurance, and strategy. Over time, I’ve learned how to handle even the steepest hills with ease. The key is pacing, form, and recovery.

Final Thoughts

Training in tough conditions—whether it’s intense heat or steep hills—will push you like nothing else. But it’ll also make you stronger, both mentally and physically.

These challenges force your body to adapt and your mind to grow. Each step in the heat and every uphill climb brings you closer to becoming the runner you want to be.

Next time you face the heat or a tough hill, remember: it’s not about just getting through it—it’s about thriving. You’ve got what it takes to succeed, and you have the mindset to push through.

The heat and hills are part of the journey. Embrace them, and you’ll come out the other side stronger, better, and more resilient.

Frequently Asked Questions (FAQ)

How long does it take to acclimatize to running in the heat?

It usually takes 10-14 days of consistent training in the heat to start seeing significant improvements. Your body will gradually adapt and get better at regulating temperature.

What are the best shoes for hill running?

Trail running shoes with good grip and stability are perfect for hill training. Look for shoes that provide excellent traction, especially on uneven terrain.

Call to Action:

Now it’s your turn.

Try adding heat and hill training to your routine this week.

Share your experiences, victories, and challenges with me.

I’d love to hear how you tackle these tough conditions and what you’ve learned. Let’s crush it together!

Let’s get real—running isn’t just something I do to chase a personal record or get ready for the next race.

It’s become a part of my everyday life, like the thread that holds everything together—work, family, everything.

If you’re reading this, you probably already know that running does more than just keep you fit. It can change the way you live, think, and approach everything else.

When I first decided to improve my running and hit a new PR, it wasn’t just about going faster.

I was tired of running just for the sake of running. I wanted something deeper.

Living in Bali, surrounded by trails and stunning beaches, made it easy to see running as more than just a workout.

I started building my day around it—grabbing my morning coffee and heading out for a run to clear my head before diving into coaching.

Those early mornings by the beach or rice fields weren’t just training; they were part of a ritual that helped me stay grounded.

Now, running isn’t just about the miles.

It’s about how those miles shape my life off the trail and make everything else smoother.

If you’ve ever wondered how running fits into your life beyond fitness, stick around.

Let’s talk about how running can complement your life in ways you didn’t expect.

Mental Toughness

If you’ve been running for a while, you know that it’s not just physical—it’s mental.

You push through those miles, but what you don’t realize is you’re building mental strength that goes way beyond your morning run.

When I first got serious about running, I was focused on times, speed, and hitting PRs.

I was obsessed with the numbers—how fast could I run a 5K? How far could I go on my long runs?

But pretty quickly, I figured out that running wasn’t just about hitting goals.

It was about how it was shaping my mind. The discipline, focus, and grit—it taught me how to break through mental barriers.

And this is where running ties into daily life.

You know those days when it feels like everything’s piling up—emails, meetings, deadlines, personal stuff?

When I’m feeling overwhelmed, I don’t reach for the “escape” button.

I lace up my shoes and hit the pavement. Running has taught me how to keep going when the finish line feels way out of reach.

I live in Bali, where traffic can drive you crazy. I’ve learned to embrace the chaos instead of letting it stress me out. Running showed me how to breathe through the frustration and use that stress to fuel my run.

Whether it’s a rough work day or a personal challenge, the mental toughness I’ve built through running helps me stay calm, focused, and solve problems without losing it.

Running teaches you that life’s challenges are like those tough intervals—mentally tough, but manageable if you break them down, take it step by step, and keep going.

And when you look back, you realize you’re stronger because of it.

Mental Health and Clarity

Running has always been more than just a workout for me; it’s my mental reset. When I reach for my shoes and hit the road, the stress and clutter of daily life just fade away with every step.

There’s something about the rhythm of my feet hitting the ground and my steady breath that brings peace.

I’m not the only one who feels this way. Many runners I’ve spoken to treat their runs like therapy.

It’s their time to be alone with their thoughts and escape the madness of the day.

For some, it’s a chance to work through personal challenges or clear their minds.

I’ve had some of my best ideas while running and have solved more work problems during a jog than sitting at my desk.

Research and many runners agree that running can help reduce anxiety and depression, offering a real emotional release. For me, it’s my time to reset, clear my mind, and tackle life with a fresh perspective.

Goal Setting: Small Wins, Big Impact

One of the best parts about running is the goal-setting. Whether you’re shooting for a new personal record (PR), tackling your first marathon, or just trying to run more consistently, it’s all about progress.

But it’s not just the big goals that matter. It’s those small wins along the way that keep you going.

Running taught me the importance of setting both big and small goals.

When I first started, I was all about smashing my PR, but I had to learn to take it step by step.

I couldn’t jump straight into ultra runs and expect to crush it.

I had to build my endurance, refine my technique, and listen to my body.

Running is a lot like life. We all have big dreams—whether it’s in our careers, personal lives, or relationships—but they don’t happen overnight. You need to break them down into small, achievable steps.

Just like I moved from 5Ks to half marathons, life works the same way: it’s all about taking small, consistent steps toward the bigger picture.

For me, running became a tool for achieving both personal and professional goals.

Whether it was deciding to take on more clients or start a new project, running helped me clarify my priorities.

I’ve had breakthrough moments on runs where I solved business problems or figured out the direction I wanted to take next.

In running, and in life, consistency is key. Small steps lead to big achievements. Stick to the process, and you’ll see the rewards.

Time Management and Efficiency

Life in Bali, like anywhere else, can get chaotic. There’s work, family commitments, and an endless to-do list. But running taught me something valuable about time management.

At first, I was worried that squeezing in a run would just add to my stress.

Over time, I realized that running actually helps me manage my time more effectively.

It’s like pressing a reset button for my mind. I come back from a run feeling clear-headed and focused, ready to take on the day. And the best part? I’m more productive, both personally and professionally.

I’ve noticed that after a run, I dive into tasks with better focus and a sharper mind. And I’m not alone in this—many runners feel the same way. I bet you feel the same.

Running gives me the mental space I need to recharge, allowing me to approach tasks with a fresh perspective.

The benefits are real: I handle stress better, work more efficiently, and, most importantly, I stay present in all aspects of my life.

What once felt like an extra item on my schedule has become a crucial part of my routine—fueling my day.

Running as a Tool for Reflection and Growth

Running isn’t just about fitness—it’s been a tool for personal growth. It gives me the space I need to reflect on life and the challenges I’m dealing with. Some of my best breakthroughs, whether in work or personal life, come during these runs.

There’s something powerful about running alone with my thoughts, just me and the rhythm of my stride. It’s when I can reflect, process emotions, and clear my mind of the clutter.

Running has helped me tune into myself and my emotions, which makes it easier to face life’s challenges with a clear head and calm demeanor.

It’s also a time for creativity. Some of my best ideas hit me when I’m running, and I find that I often solve problems or come up with new ideas out there.

Without the distractions of everyday life, I can just think, breathe, and let the answers come to me.

A lot of runners experience this kind of self-reflection. Running serves as a mental reset for many, offering time to process emotions and find clarity in tough situations.

It’s not just about finishing the miles—it’s about using them as a chance to reflect and grow.

Consistency and Adaptability

Like with anything in life, running shows me the importance of consistency and adaptability.

In the beginning, it can feel tough.

Whether it’s starting a new workout routine or setting big goals, it’s easy to feel discouraged when progress is slow. But running has taught me to stick with it, knowing progress doesn’t always happen in a straight line.

When got into the sport, I couldn’t even run a few kilometers without stopping.

But I kept showing up, even when it was hard.

Over time, I learned to push through the tough days. That’s the beauty of running—it teaches you that no matter how hard it gets, as long as you keep moving forward, you’ll get stronger.

This lesson in consistency has affected every part of my life. Just like in running, when life gets tough, I remind myself that even the small steps count.

The key is showing up every day, doing the work, and sticking with it.

Conclusion

Running isn’t just about fitness.

It’s about everything that happens between the strides—the mental clarity, the personal growth, the relationships, and the lessons learned.

It’s a lifestyle that changes the way you approach your day, your goals, and your challenges.

For me, running has become more than just staying in shape—it’s a key part of my life, my work, and my mental health. It impacts how I manage my time, how I think, and how I connect with others.

Whether I’m running alone for clarity, training with my partner, or pushing myself with new goals, running has shaped the way I live and work.

So, if you’re looking for a way to improve more than just your fitness, give running a try. The journey might not always be easy, but it’s always worth it.

Let me take you back to my first trail run. It was a mix of adrenaline and nerves, with a dash of excitement thrown in.

I had been running on roads for a while, but stepping onto that trail felt like a whole new world.

The terrain was uneven, the path unpredictable, and suddenly, I wasn’t just worried about finishing—I was worried about falling, spraining an ankle, or even getting lost.

Trail running is nothing like road running.

On roads, you know what to expect. But on the trail, every step feels like a leap into the unknown.

I remember thinking, “What if I trip on that rock? What if I run off the trail and get lost?”

These were the fears I had to face. But here’s the thing: trail running isn’t about overcoming those fears all at once.

It’s about facing them step by step.

The more I ran, the more I realized it’s not about speed or avoiding falls.

It’s about adapting to the environment and embracing the challenge.

And let me tell you, that’s something I’ve learned time and time again.

Let me try to ease some of your trail running fears – assuming that you have more than a few.

1. The Fear of Falling on the Trail

Let’s talk about one of the biggest fears in trail running—falling. And guess what? You will fall. It’s part of the game.

Whether you’re just starting or have been running trails for years, falling happens.

But the good news is: falling doesn’t have to be a big deal. In fact, every time you fall, you get a little better.

When I first started, I’d panic every time I saw a loose rock or hidden root.

My heart would race just thinking about tripping. But over time, I learned the key is to keep your steps light and quick.

The faster your cadence, the quicker you can react to changes in the trail, whether it’s a rock or a bump.

Now, I don’t panic when I trip. I’ve learned to roll with it—literally.

Tucking your chin and rolling over your shoulder is a lifesaver when you fall.

I know it sounds dramatic, but trust me, it works. The more you fall and get back up, the more you realize that falling is just part of the experience. And each fall helps you become a more confident runner.

Here’s how to handle this the fear of falling while trail running:

• Quick cadence: Keep your steps light and quick. Here’s your full guide to trail running form.
• Look ahead: Don’t just focus on the ground. Keep your eyes on the trail ahead of you.
• Tuck and roll: If you do fall, protect your body by rolling over your shoulder.

2. Managing the Fear of Getting Lost

Let’s not sugarcoat it—getting lost on a trail can be scary, especially if you’re in unfamiliar territory.

I made the mistake early on of thinking I could just wing it and rely on my instincts.

That landed me in some nerve-wracking situations.

Now, I always plan ahead. I research the trail, make sure I have a physical map, and download GPS apps just in case.

That simple preparation takes away a lot of the stress.

I also make it a point to stick to well-marked trails when I’m still building confidence. Starting with loop trails—ones that bring you back to the same spot—helps, too. That way, you can’t get too lost.

Running with a buddy also helps ease the fear of getting lost. If you’re feeling nervous, grab a friend or join a running group. There’s something comforting about having someone with you, especially when you’re new to trail running.

Here’s how to avoid getting lost on trails:

• Research the trail before you run.
• Use a map and a GPS app (download offline maps just in case).
• Stick to well-marked, looped trails when starting out.

3. The Fear of Wildlife Encounters

Wildlife encounters on the trail can be pretty unsettling. I get it—when you hear something rustling in the bushes or see shadows moving ahead of you, it’s easy to panic. I’ve been there myself, like the time I stumbled upon a group of wild boars on the trail.

It was intense.

But here’s what I learned: most animals don’t want anything to do with you.

Honestly, they’re probably more scared of you than you are of them.

During that wild boar encounter, I froze for a second, but then I remembered something: make some noise. So, I started clinking rocks together, and to my surprise, the boars ran off immediately.

This is one of the best pieces of advice I can give you when it comes to wildlife fears—make your presence known.

A simple “Hey, boar!” or even just talking to yourself can help you stay calm and alert the animals you’re there.

If you do have a wildlife encounter, here’s the rule: stay calm and give them space.

Back away slowly without turning your back, and they’ll likely move away. In areas where animals like bears are a concern, it’s smart to carry bear spray and keep it easily accessible. It gives you extra peace of mind, and that confidence will help you enjoy the trail more.

Here’s how to handle wildlife while running:

• Make noise (talk, sing, or shout).
• Carry bear spray if needed.
• Back away slowly if you encounter an animal.
• Stay calm—most animals just want to avoid you.

4. The Fear of Running Alone in Remote Areas

Running solo on remote trails can bring up some real anxiety.

I’ve definitely been there. When I first started trail running, I was nervous about being alone out in the middle of nowhere, especially if something went wrong.

But over time, I came up with a few tricks to handle that fear.

One of the most important things I do now is always let someone know where I’m running and when I plan to be back. That way, if anything happens, they know where to start looking for me.

I also carry my phone, fully charged. If I’m running somewhere more isolated or at night, I bring a flashlight or headlamp to help guide my way.

The other part of staying safe is staying aware of your surroundings.

I’ve learned to trust my instincts. If something doesn’t feel right, I don’t hesitate to turn back or change my route. Running solo doesn’t have to be scary as long as you’re prepared and stay alert.

My best advice:

• Always tell someone your route and expected return time.
• Carry your phone with emergency contacts.
• Stay alert and trust your instincts.
• If you’re unsure, run with a group for added safety.

5. The Fear of Running in Adverse Weather

Running in bad weather is another common fear. Whether it’s rain, fog, or extreme heat, the idea of running in less-than-ideal conditions can really mess with your mind.

When I first started trail running, I was afraid of the rain—I didn’t want to slip or hurt myself, and I worried that the trail would get too muddy and dangerous. But over time, I learned to embrace the elements instead of fearing them.

For rain, I learned that it’s all about footing.

The trails can get slippery, but with shoes that have good grip and traction, you can reduce your chances of slipping.

I also adjust my pace in rainy conditions, knowing that the wet trails will naturally slow me down. Taking smaller, more controlled steps helps me feel safer on rainy runs.

When it comes to heat, preparation is key.

I’ve run in some seriously hot conditions, and I know how quickly things can go south if you’re not careful.

Now, I always carry plenty of water and electrolytes, and I make sure to wear light-colored clothes to help stay cool. Running early in the morning or late in the evening helps me avoid the hottest part of the day.

For foggy conditions, I don’t let it throw me off.

Sure, it’s a little spooky not being able to see clearly ahead, but staying calm and using a headlamp or flashlight to guide me through keeps me steady.

The fog might make the trail feel more mysterious, but as long as you take your time and maintain a steady pace, you can get through it just fine.

Here’s how to manage adverse weather while running:

• Rain: Wear shoes with good traction and take smaller steps.
• Heat: Hydrate and wear light clothing. Run during the cooler times of the day.
• Fog: Stay calm, use a headlamp, and take your time.

6. Fear of Snakes and Other Wildlife (Including Fear of Bites)

Let’s be honest—snakes can be pretty freaky.

The thought of stepping on one, or even just seeing one on the trail, can definitely make you hesitate.

I get it, I’ve had my own close calls. I remember one run where I nearly stepped on a rattlesnake—coiled up right on the edge of the trail. My heart was racing, I froze for a second, and then it was gone. Just like that.

Here’s what I’ve learned: snakes are usually just as freaked out by us as we are by them.

They’ll often slither away as soon as they hear or see you coming.

The key is learning about the local wildlife—especially snakes. If you know their habits, what to do if you encounter one, and how to react, that fear can turn into confidence.

I carry a whistle and sometimes a basic snakebite kit, just in case. But honestly, if you give them space, they’ll usually just move on without a problem.

Here’s how to stay safe:

• Learn about the snakes in your area.
• Carry a snakebite kit or basic first-aid supplies.
• Use a whistle to alert wildlife of your presence.
• Stay calm—most wildlife, including snakes, wants to avoid you.

7. Fear of Losing Signal and Being Unable to Contact Help

There’s nothing quite as unsettling as realizing you’re deep in the woods, and your phone has no signal. I’ve been there, and it’s a real fear. What if something goes wrong, and you can’t get help?

To ease this anxiety, I always take steps to stay connected.

I download offline maps for every trail I plan to run.

I also carry a satellite communication device like the Garmin InReach. It gives me that extra layer of security, even if I’m out of range. And I always let someone know my route and expected return time, just in case.

My best tips:

• Download offline maps ahead of time.
• Carry a satellite device like the Garmin InReach.
• Share your route with someone before heading out.

8. Fear of Slower Times and Feeling Out of Shape

Trail running isn’t about speed; it’s about enjoying the experience.

The terrain can be unpredictable, and it’s natural to feel like you’re moving slower than usual. But here’s the truth: that’s totally okay. When I first started, I struggled with feeling like I was too slow.

But over time, I’ve learned to embrace the slower pace. Trail running isn’t a race—it’s a journey.

Instead of focusing on pace, I focus on how much time I’ve spent or how far I’ve gone.

The slower pace gives me more time to appreciate the surroundings and focus on my form. Plus, every step—no matter how slow—is still progress.

My best advice? 

Forget about speed. Focus on enjoying the trail, the views, and your personal journey. Whether you’re running for 30 minutes or a few hours, it’s the experience that matters most.

9. Fear of the Dark (Night Running)

I get it—running in the dark can be a little intimidating, especially on unfamiliar trails. But after a while, I started to enjoy it. The key is having good lighting and being ready. A solid headlamp makes all the difference.

I use a headlamp with enough brightness to light the trail and avoid that “tunnel vision” feeling. I started by running at night on trails I knew well, and as I got more used to it, the fear just faded.

Here’s how to handle it:

Start running at night on familiar trails, and get yourself a headlamp with plenty of power. The more you practice, the more confident you’ll feel.

10. Fear of Heights (Cliffs or Steep Trails)

High-altitude trails or steep drops can definitely mess with your head. I’ve been there—those narrow, high trails where it feels like you could slip any moment. But over time, I learned to take it slow, focus on my footing, and trust the trail.

Manage this fear by:

If you’re nervous, start with smaller hills and work your way up to bigger ones. Take your time, watch your steps, and trust yourself. With every trail, you’ll feel more confident.

Conclusion: Feel The Fear And Do It Anyway

Trail running is one of the most rewarding sports, but it’s also full of challenges. From the fear of falling to running into wildlife, it’s totally normal to be a little scared. But don’t let that stop you. The key is to be prepared, stay aware, and take the journey one step at a time.

Every time you face a fear—whether it’s falling, getting lost, or running into wildlife—you grow stronger, more confident, and more capable.

Remember, nobody’s perfect.

Trail running isn’t about getting everything right—it’s about pushing yourself and enjoying the ride. Whether you’re running solo or with a group, the more you face your fears, the less they’ll control you.

Running trails is all about adventure, and the only way to enjoy it fully is to face your fears and turn them into opportunities to grow.

So, the next time fear starts creeping in, just remember: you’ve got this.

Lace up your shoes, hit the trail, and embrace the journey ahead. It’s not about avoiding fear—it’s about running with it.

Keep Running Strong,

David D

I used to believe big goals were the only things that counted.

I was always chasing the next race, the next PR, or that ultra marathon finish line, waiting for that one big moment to prove how far I’d come.

But here’s the thing: that’s not where the magic happens.

The real power is in the small wins—the little victories that happen along the way.

I remember when I ran my first 4K without stopping. At the time, it felt like the hardest thing I’d ever done. I had struggled to even make it past 2K, gasping for air and wondering if running was even for me.

But that day, when I ran the full 4K from my house to the park and back, something clicked. It wasn’t just about the distance—it was about proving to myself that I could do more than I thought.

That small win gave me the confidence to take on longer runs, harder trails, and even sign up for my first ultra marathon.

Here’s the secret: every big achievement is built on a series of small wins. And those wins?

They’re worth celebrating.

Let me share with you my perspective on why small wins matter, how to spot them, and why celebrating them will keep you motivated to keep pushing for the bigger goals ahead.

What Are Small Wins in Running?

When we talk about small wins, it’s easy to brush them off as no big deal.

But trust me, they’re far from insignificant.

A small win could be anything from running your first 2K without stopping, completing a tough hill workout, or hitting a new personal best.

It’s these little victories that keep you moving forward and show you that progress is happening—even if it’s not always obvious.

For me, it was about breaking past the limits I had set for myself.

That first 4K was huge for me, and it wasn’t just about the distance.

When I finished my first 10K race, I felt the same way. It wasn’t about the time or the place—it was about finishing what I started and pushing through, no matter how hard it felt.

These small wins might seem minor, but they’re the foundation for bigger achievements.

They create momentum, build confidence, and give you the mental strength to keep going.

It’s like stacking blocks; you need each one to build something bigger.

And the more small wins you rack up, the closer you get to your big goals.

The Psychology Behind Small Wins

We often underestimate the power of small wins, but research shows they can have a huge impact on motivation. Celebrating these small steps activates your brain’s reward system, releasing dopamine—the feel-good chemical that helps keep you moving forward.

This chemical boost lifts your mood, improves focus, and makes it easier to stay committed to your bigger goals.

In their research on the Progress Principle, Teresa Amabile and Steven Kramer found that small wins are key to keeping momentum.

When you accomplish something, even something as simple as finishing a tough workout or hitting a new pace, your brain rewards you with a rush of dopamine.

This creates a feedback loop: the more you recognize and celebrate these small wins, the more motivated you become. It’s like getting a little boost of energy that brings you closer to your bigger running goals, one small win at a time.

Why Small Wins Matter

The mental impact of small wins is massive. Celebrating them releases dopamine, the same chemical that powers your motivation and boosts confidence.

Think about it—when you hit a milestone, whether it’s completing a tough workout or hitting a new pace, your brain rewards you. That positive feedback keeps you engaged and pushes you to keep going.

But it’s not just about feeling good.

Small wins also reduce stress and help prevent burnout.

It’s easy to get overwhelmed when you’re only focused on that big finish line—whether it’s completing a marathon, hitting a new PR, or running an ultra.

The path to those goals can feel like an uphill battle. But when you celebrate the small wins, you break down the bigger goal into smaller, manageable pieces. You’re not just focused on the end result—you’re focused on what you can control: your progress.

This was especially true for me when I was training for the Bromo Ultra.

The training was tough—long trail runs, steep climbs, intense heat—but every small win along the way gave me the mental strength to keep going.

Whether it was conquering a tough section of trail or improving my time on a training run, those small wins kept the momentum going. They reminded me that even on the toughest days, I was getting closer to my goal.

How to Recognize and Celebrate Small Running Wins 

Celebrating small wins doesn’t need to be a big deal.

It’s about taking a second to appreciate how far you’ve come.

After a hard training session, I always pause to think about what I’ve just done.

Sometimes it’s just about enjoying a coffee after a run in Bali or telling my girlfriend about it—she’s a runner too. It’s about soaking in that win, even if it’s just for a minute.

There’s no one way to celebrate, but here are a few ideas to kick things off:

Track Your Progress

A training log or a fitness app is a simple way to keep track of your progress. Every time you hit a new goal—whether it’s running farther or getting faster—write it down. Seeing how far you’ve come is a huge motivator.

Fitness apps like Strava can track every run, improvement, and little success. Even a simple journal or spreadsheet can help you see how far you’ve come and keep pushing forward. Your running metrics matter.

Reward Your Self

Sometimes, the reward is simple—a cold drink after a run or just a few minutes to relax. The key is to take time to recognize your efforts, even if it’s just a small treat. It’s not about overindulging—it’s about recognizing the hard work you’ve put in.

Share Your Wins

Sharing your wins with others makes the celebration even better. Whether it’s telling a friend, posting on social media, or sharing with a running group, celebrating with others builds support and a sense of community.

And it makes the win feel that much sweeter.

How Small Wins Help You Overcome Setbacks 

Training for big goals, especially in something tough like running, is full of setbacks. One of the toughest times for me was when I was prepping for the Solo Half Marathon.

The Bali heat is brutal, and on top of that, I was dealing with injuries that had me frustrated.

There were times when it felt like I wasn’t making any progress.

But then I had a small win: I crushed a 10-mile trail run around Ubud, with steep hills, rocky paths, and that brutal heat.

It wasn’t the distance that felt like the win—it was the mental strength I had to dig deep for.

Finishing that run, when I was about to quit, gave me the boost I needed to keep going in my training.

That small win, after a tough string of days, reminded me I could handle the bigger challenges ahead.

Small wins help fight setbacks by keeping you focused on what you can control. After a setback, tracking small wins—like a better recovery run or a faster 5K—reminds you that the journey isn’t always straight.

Celebrating these wins keeps your momentum going when challenges pop up.

Small Wins as Motivation for Bigger Running Goals

When training for something like an ultra marathon, the journey isn’t a straight line. There are moments of pure elation, followed by tough setbacks, and often it feels like you’re just slogging through the grind.

But it’s those little milestones that carry you forward.

They remind you that progress is happening, even when the finish line feels miles away.

During my training for the Bromo 50K Ultra, I faced my fair share of long, exhausting training sessions in the blazing Bali heat.

But the key to pushing through those grueling days was celebrating the small wins along the way. Maybe it was a faster pace on a hill or a longer trail conquered, but each success built on the last.

By the time I stood at the start of the ultra, I didn’t see 50 kilometers ahead of me—I saw a series of small steps I could tackle.

That’s the power of small wins: they provide the mental fuel needed to tackle bigger challenges.

They turn what feels like an impossible goal into something more manageable, giving you the confidence to keep moving forward.

How Small Wins Build Discipline and Positive Habits

Discipline is essential for reaching long-term goals, but staying disciplined can be tough when the finish line seems far away. That’s where small wins really make a difference.

They build momentum and help you stay focused.

One of the biggest lessons I learned during my ultra marathon training was the power of consistency. Preparing for a race like the Bromo Ultra takes months of work, and there were days when I wasn’t feeling it.

But focusing on the small wins—like completing a tough run or shaving a few minutes off my time—helped me stay committed.

Celebrating these little victories also reinforces good habits.

The more you celebrate, the more you believe that each effort, no matter how small, gets you closer to your goal.

Whether it’s sticking to your training plan or getting out for a run when you’re not feeling it, small wins keep you on track.

FAQ: Frequently Asked Questions about Small Wins in Running

Q1: How do small wins improve running performance?

Small wins boost your confidence and give you the motivation to keep moving forward. Every success—whether it’s running faster or conquering a tough part of the trail—adds up and helps you work towards your bigger goals.

Q2: What’s a simple way to celebrate small milestones in training?

Celebrating small wins can be as easy as pausing to reflect on your progress, treating yourself to something nice, or sharing your success with others. Recognizing these wins keeps you motivated and focused on your long-term goals.

Q3: How do small wins keep me from burning out?

By focusing on small, achievable victories, you avoid feeling overwhelmed. When you only focus on big, distant goals, it’s easy to burn out. Celebrating small wins keeps things fun and helps you stay engaged, reducing stress and fatigue.

Q4: Can small wins help me stay motivated when things get tough?

Definitely. Small wins give you a mental boost when you’re feeling down. They remind you of your progress and help you stay resilient when setbacks come up. Each small win proves that you’re capable of achieving even bigger things.

Conclusion: The Magic of Small Wins

Looking back on my running journey, I don’t just remember the big races or the finish lines.

I remember the small wins—like running my first 4K without stopping, those tough hill sessions, or the improvements in my pace.

Those small wins made the bigger goals feel possible. They kept me motivated, built my confidence, and gave me the strength to push through tough times.

The key takeaway is simple: Celebrate the small wins.

Don’t wait for the big moments to reward yourself. Every step forward is a victory worth celebrating.

Whether it’s running a new distance, hitting a new pace, or just showing up when you don’t feel like it, those small wins are what keep you moving forward.

As you chase your big goals, remember: Success is built on small wins. Celebrate them.

They’ll carry you farther than you ever imagined.

When I started running seriously, I didn’t think much about my ankles—until the pain showed up.

Ankle pain is one of the most common issues runners face, and it can range from a dull ache to something that stops you in your tracks.

The truth is, your ankles take a beating every time your foot hits the ground, and if you don’t protect them, they’ll let you know.

I’ve rolled my ankle, limped through runs, and learned the hard way what it takes to keep them healthy.

This isn’t just about avoiding injury—it’s about building strength and stability so your ankles can handle the miles ahead, whether you’re on the road or the trails.

If you’re dealing with ankle pain or want to prevent it before it starts, I’ll share what worked for me: the causes, the fixes, and the exercises that keep me running strong.

Let’s get to it.

The Most Common Causes of Ankle Pain in Runners

Here are a few reasons ankle pain is common in runners:

1. Overuse

It happens when you ramp up your mileage too fast without giving your body time to adjust.

2. Improper Footwear

Wearing shoes that don’t fit right or lack support can make your ankles unstable and cause pain.

3. Poor Running Form

Overstriding, landing hard on your heels, or weak foot mechanics can stress your ankles. I’ve struggled with this myself and had to adjust my form.

4. Weak Ankle Muscles

If your ankle muscles aren’t strong enough, your ligaments take the strain, making them more vulnerable to injury.

How the Ankle Joint Works: 

Every stride you take while running puts your ankle to the test. The ankle joint absorbs and distributes impact, acting as a shock absorber for your body.

Let’s break it down: the ankle joint helps with dorsiflexion (toes up) and plantarflexion (toes down), letting your foot adjust to the ground. These movements not only help propel you forward but also absorb shock during running.

Without these motions, your knees, hips, and spine would take the full impact of each foot strike.

Here’s the catch: when your ankle mechanics aren’t working right—like when your ankle muscles are weak—it can’t do its job well.

This adds stress to nearby joints, raising the risk of sprains, strains, or tendinitis.

Think of your ankle as your body’s first line of defense against impact—if it’s not properly trained or supported, it breaks down. That’s when injuries like rolled ankles or Achilles tendinitis occur—especially if you’re not being careful.

How to Prevent Ankle Pain in Runners

Now that we know what causes ankle pain, let’s get into how you can avoid it—from strengthening exercises to wearing the right shoes.

These are all lessons I’ve learned the hard way, and trust me, adding them to your routine will make a huge difference.

1. Strengthen Your Ankle Joint

Building strength in your ankles is one of the best ways to prevent pain.

Think of it like laying the foundation for a house—if your ankle muscles are weak, the foundation is shaky, and that’s when injuries happen.

Focus on exercises that target all four directions of ankle movement—up, down, side to side. These are a must.

Here are a few exercises that will help:

• Ankle Circles: Rotate your ankles in both directions to improve flexibility and stability.
• Ankle Alphabet: Write the alphabet with your toes—sounds weird, but it works.
• Calf Raises: Stand with your feet flat and raise your heels as high as you can, then lower them back down.
• Shin Raises: Sit with your legs straight and lift your toes while keeping your heels on the ground.

I’ve been doing these exercises regularly for a few years now, and they’ve really helped me avoid the usual ankle pain that comes with running.

I’d recommend doing them 3-4 times a week for 12-16 reps each.

If you’re hitting the trails often, increase the frequency.

2. Balance Training 

Good balance equals good ankle control. You can strengthen the muscles around your ankle, but if you can’t balance on one leg without wobbling, you’re still at risk for sprains.

Balance training isn’t just some yoga nonsense—it’s key for stability.

Better balance means better ankle control, which means less risk of rolling your ankle mid-run.

Here’s how to add it to your routine:

• Single-Leg Balance: Stand on one leg for a minute. Make it harder by closing your eyes or standing on a foam pad.
• Unstable Surface Balancing: Try balancing on a Bosu ball or wobble board. These really challenge your stability.
• Wobble Board Exercises: If you’ve got one, great. If not, get one. It’ll challenge your balance and proprioception like nothing else.

Trust me, balance training isn’t just for yogis—it’s essential for runners, especially if you’re running on uneven terrain.

3. Avoid Running on Uneven Surfaces

I love trail running, but I’ve learned that uneven surfaces are a major risk for ankle injuries.

Rocks, roots, and uneven trails can cause your foot to twist and roll.

If you’re prone to ankle pain or have a history of sprains, it’s important to be cautious. On smoother surfaces like roads or tracks, the risk is lower, but trails require extra attention to where you place your foot.

When I run on trails, I wear shoes with better ankle support and a grippy sole to prevent slipping.

I also focus on every foot placement to avoid missteps.

4. Run in the Right Shoes

Wearing the wrong shoes is a quick way to stress your ankles. I’ve learned this the hard way.

The right shoes are essential for giving your ankles the support they need to handle the impact of running. Look for shoes that fit well, have good arch support, and provide solid cushioning around the heel.

I’ve found that rotating between road and trail shoes based on the terrain helps reduce ankle strain. After about 400-500 miles, I replace my shoes. Keeping old, worn-out shoes only increases the risk of ankle pain.

What to Do If You Experience Ankle Pain

Despite our best efforts, ankle pain still happens sometimes.

Whether it’s after a race or a long run, here’s how to manage the pain and keep it from getting worse.

1. Don’t Ignore the Pain

Ankle pain might seem like a small problem, but ignoring it can make it worse. I’ve been there—pushed through it, only for it to get worse later. If you feel pain, take a break and figure out what’s going on.

I’ve had to stop running a few times when pain flared up. Slowing down or stopping helped me prevent long-term injury.

2. Ice, Elevate, and Rest

The R.I.C.E. method—rest, ice, compression, and elevation—works wonders for ankle pain. After a run, I ice my ankle for 15-20 minutes to reduce swelling and elevate it for better circulation. Rest days are crucial for healing, so I focus on low-impact exercises like swimming or cycling.

3. Consult a Professional

If the pain doesn’t go away, it’s time to see a doctor or physical therapist.

They’ll figure out the cause, whether it’s a sprain, tendinitis, or something else, and give you the right treatment.

I’ve worked with physical therapists to fix my form and strengthen my ankles. It’s been a game-changer.

Preventing Future Ankle Pain: What I’ve Learned

Here’s what you need to know about being proactive about ankle pain as a runner:

1. Listen to Your Body

If your body tells you something’s wrong, take a break.

I’ve adjusted my plan when my ankles felt tired, and it always paid off. Taking care of your body now will help you stay injury-free later.

2. Strengthening Exercises for the Lower Legs

Weak ankle muscles can’t handle the stress of running.

I’ve added these exercises to my routine, and they’ve made a huge difference.

Exercises like calf raises, ankle circles, and resistance bands have strengthened my ankles and reduced injury risk. I recommend these for any regular runner.

3. Focus on Form and Flexibility

Running form isn’t just about speed—it’s about injury prevention.

I aim to land mid-foot instead of on my heel to reduce ankle impact.

I warm up before each run and stretch after to improve flexibility and mobility.

Conclusion

Ankle pain is common for runners, but it doesn’t have to stop you. With the right strategies—strengthening exercises, good footwear, and mindful form—you can prevent ankle pain from becoming chronic.

Listen to your body, treat injuries early, and focus on recovery.

Whether on trails or pavement, your ankles are your foundation.

Take care of your ankles, and they’ll carry you through every mile.

Thank you for stopping by.

Keep training strong

You know that feeling—your legs are burning, your feet are screaming in your shoes, and your throat’s dry like you’ve been running through the desert.

And then you look at your watch… still three miles to go. Yeah, I’ve been there.

Running can be brutal. Some days, your body feels like it’s betraying you.

Your mind’s telling you to quit, but there’s something inside you that won’t let you stop.

It’s that mental battle that makes running so much more than just putting one foot in front of the other.

I used to think that pushing through pain was all about willpower.

But I learned the hard way that there’s more to it than that.

You need mental tricks to outsmart the brain that’s telling you to give up.

If you’re tired of hearing the usual advice like “Just push through” or “It’s all mental,” stick around.

This one’s going to be different.

Let’s get to it

Beginnings Are Hard

That first mile? It’s never easy. And if anyone tells you otherwise, they’re probably lying or have superpowers. It’s like your body and mind are both saying, “Nah, not today.”

Here’s the deal: Your first mile is like a warm-up lap. It’s not a big deal.

The hardest part? Getting started. Break it down into smaller chunks.

If you’re running 10 miles, don’t focus on the whole thing. Break it into two 5-mile runs and focus on the first chunk like it’s all that matters.

Work on Your Form

Let’s talk about form. If you’re running like a hunched-over mess, it’s no wonder you’re feeling the pain. Your form isn’t just about looks—it’s how you power through.

When I first started, I had no clue what I was doing. I made every mistake—slumped shoulders, legs all over the place. After a few months, I realized I wasn’t running efficiently.

I was burning way more energy than I needed to, and setting myself up for pain.

That’s a rookie mistake.

Here’s the real advice: Get your posture in check. Think tall—not stiff, but with good, strong form. Engage your core. If your abs aren’t working, your legs are doing all the heavy lifting and burning out quicker.

Then there’s the foot strike. Land under your body, not in front.  If you’re stomping the ground, it’s time to adjust. Efficiency is key, and trust me, it’ll help you go longer without the pain.

Run Somewhere Else

Changing your scenery can totally change your vibe. Running the same route every day? It gets old fast. Trust me, your body feels it.

When I first started running seriously, I stuck to the same loop. Same hills, same turns—super boring. After a while, I could barely drag myself out the door.

That’s when I decided to try something different. Trail running. Beach runs. City streets. Anything to shake it up.

The mental boost from new terrain is huge. It pulls you out of autopilot and keeps your mind engaged.

And the best part? You start looking forward to it.

There’s nothing like running along the beach with the waves crashing, or tackling a trail where every step is a new adventure.

Run to Music

Let’s be real: music is a game changer when it comes to running.

If you haven’t tried running to a playlist that makes you feel like you’re in a movie montage, you’re missing out.

I’m not talking about the usual “pump-up” tracks, either. I mean the ones that hit you in the chest and make you feel like you can take on the world.

I used to think running without music made me “hardcore.” Turns out, I was just being stubborn.

Music helps you get into a rhythm and blocks out the pain.

When your favorite track drops, suddenly you’re running faster without even realizing it.

Create Mantras

Here’s a mental trick that actually works—create mantras. When you’re halfway through a long run and your brain starts whispering “I’m done,” that mantra will be the only thing stopping you from quitting.

I’ve had mantras for every tough run, even races. “I’ve got this.” “Keep going.” “One step at a time.” They sound simple, but they work. It’s like having a personal cheerleader in your head.

Break It Down

If you’re like me, you know how overwhelming a long run can feel. You look ahead and think, “There’s no way I can finish this.” But here’s the trick: don’t think about the whole distance at once.

If you’ve got 10 miles ahead, don’t focus on the 10 miles. Just think, “Let’s make it to that next tree, or that next lamppost.”

It’s way easier to convince yourself to go a little further when you break it down into smaller chunks. Focus on the small wins, and before you know it, those miles will add up.

Take it one step at a time—because every step counts.

Mantras

When the pain hits and the voice in your head says, “You can’t do this,” ignore it. Instead, hit back with a mantra. I’ve got a few favorites I use when things start to suck. “One step at a time,” I tell myself. “Strong, steady, consistent.”

And when I’m really struggling, it’s “I am stronger than the pain.” Keep repeating them in your head, over and over.

It works.

Your mind is strong, but you can trick it into focusing on something positive. When doubt creeps in, drown it out with your mantra.

Don’t let that negative voice take over.

Counting Steps or Breaths

When your legs feel heavy and you’re about to crash, shift your focus.

Start counting your steps or focus on your breath.

If it’s breaths, count each inhale and exhale.

It’s a simple trick that brings you back to the moment. Counting helps you focus and control your body.

The discomfort feels less overwhelming when you focus on something other than the pain.

Plus, it’s like a mini-game—you count each step or breath, taking your mind off how far you have left.

Get Out of Your Own Head

When your mind starts spiraling, and you think, “Why am I doing this?” switch gears.

It could be as simple as counting things along the route. “I’ll count every telephone pole I pass.”

Or play a game like “Spot the letter A” on the run. It doesn’t have to be complicated—just something to take your mind off the pain and distance.

Distraction works magic. Focusing on the next lamppost or runner makes that wall of exhaustion seem smaller.

Pretend You’re on a Mission

Sometimes, you need to trick yourself into thinking you’re on a mission.

Pretend you’re saving someone or delivering an urgent message.

You’re not just running for yourself; you’re on a mission. Imagine dodging zombies (seriously, try it) or racing against a deadline. Anything that gives the run urgency and purpose. Suddenly, a 10-mile run feels like an adventure.

Out and Back Routes

If you’re running a long distance, try an out-and-back route.

There’s something about knowing that you’re far enough from your starting point that you can’t quit.

It’s actually mentally freeing. You’re halfway out, so no point in stopping—keep going. You have to finish strong.

Imagine the Finish Line

One of the best mental tricks is visualizing the finish line.

You’ve done it before, or at least you know what it feels like to cross it.

So, imagine yourself in that moment. Picture yourself running those final strides, crossing that line, and feeling the relief flood over you. It doesn’t matter if you’ve run the route before.

Visualization helps you push through pain and mental blocks. The closer you get, the more you can use that mental image to push to the end.

Conclusion

In the end, running is tough. Whether it’s physical pain, mental fatigue, or just the boredom of endless miles, it’s all part of the journey.

But if you can learn to control your mind, break things down into smaller pieces, and get your body working with you, you’ll go a lot further.

Running isn’t about how fast you go; it’s about sticking with it. Every mile is one step closer to becoming the runner you want to be. Keep your mind sharp, stay disciplined, and don’t let the pain win.

I grew up in a small village surrounded by mountains, where the air was crisp and clean—pollution wasn’t really a thing I knew about. The mornings smelled like fresh earth and wildflowers, and the sky stretched wide and blue.

But the first time I experienced real pollution was in Jakarta. I still remember that run like it was yesterday.

The moment I stepped outside, I could feel it—the thick air sticking to my skin and making every breath feel like I was inhaling exhaust and dust. My chest tightened, and even though I was running at a pace I usually handled fine, I had to cut it short.

Jakarta’s air pollution is no joke. It’s ranked among the most polluted cities in the world, with PM2.5 levels often soaring past safe limits.

That means tiny particles from vehicle exhaust, industrial emissions, and burning waste are floating in the air we breathe—directly impacting our lungs and hearts.

That experience hit me hard—it showed me how much urban pollution can mess with your run.

Running is supposed to clear your mind, give you that endorphin rush, and be a break from the grind. But when the air quality drops, it can quickly turn into frustration.

It’s not just a little discomfort; pollution can seriously affect your body’s performance.

In fact, pollution is a silent threat to our lungs, hearts, and overall health.

And as more of us live in cities, the risks become real for all of us runners. Pollution isn’t just an issue for non-runners—it’s something we all deal with.

Let’s get into how to protect your 

How Air Pollution Affects Performance While Running

We all know that air pollution isn’t good for your lungs, but when you’re running, the risks go up.

Pollution doesn’t just make your throat itch or make your eyes water—it actually messes with your body’s ability to perform at its best.

In the short term, you might notice more coughing, wheezing, or shortness of breath than usual.

Your lungs, already working harder to keep up with your run, have to deal with harmful particles like PM2.5, carbon monoxide, and nitrogen dioxide.

Over time, this constant exposure adds up. A study from Outside Online found that even elite runners saw about a 1.5% drop in performance on days with high pollution. 1.5% might not sound like much, but for elite athletes, that’s noticeable.

For regular runners, even a small drop like that could mean more fatigue, slower recovery, and a decline in endurance over time.

The long-term effects are more worrying. Studies link long-term exposure to particles like PM2.5 with higher risks of heart disease and lung conditions.

Runners, with our increased air intake, are at a higher risk of inhaling these particles, which then enter our bloodstream and cause lasting damage to our heart and lungs. It’s like running with an invisible weight on your chest that gets heavier over time.

Why Runners Are More Vulnerable to Pollution

Runners are more vulnerable to pollution because we’re constantly pushing our lungs and cardiovascular systems to the max.

When we run, we inhale about 20 times more air than when we’re sitting still. So, we’re not just breathing in more air—we’re inhaling more pollutants.

Plus, when we run, we tend to mouth-breathe, bypassing the nose’s natural filter and allowing those harmful particles to go straight into our lungs and bloodstream.

Research shows how pollutants like PM2.5 can enter the bloodstream and cause long-term damage to our blood vessels.

This is especially concerning for runners, who rely on their cardiovascular system to get oxygen to the muscles.

The more polluted air you breathe in, the higher the chance these toxins will affect your health. It’s like running with a constant risk of damaging your lungs and heart, and over time, that damage can catch up with you in ways that aren’t obvious right away.

How to Stay Safe While Running in Polluted Areas

Here’s how to keep the risks of pollution at bay while hitting the pavement:

Know the Air Quality Before You Go

Before you head out, check the air quality.

But it’s not just about looking at the pollution level—it’s about knowing when pollution is at its worst. Air quality can change throughout the day, and pollutants like ozone tend to peak in the afternoon.

So, try to run early in the morning or later in the evening when the air is generally cleaner. Apps that give you real-time air quality data can help you plan your runs around these shifts.

Time Your Runs Right

Pollution is usually worst during rush hours. Running early in the morning or late in the evening helps you avoid the worst of it. You’ll also notice the air feels cleaner on windy days when pollutants get blown away.

Choose Greener Routes

Parks and trails aren’t just nice to look at—they’re also better for your lungs. Green spaces absorb pollutants and release oxygen, making the air healthier for you.

Whenever you can, opt for these green routes over busy urban streets to give your lungs a break.

Hydrate, Hydrate, Hydrate!

Drinking enough water helps your body flush out toxins.

Carry a water bottle and drink regularly during your run, and make sure to hydrate after as well. Staying hydrated helps speed up recovery and helps your body get rid of pollutants faster.

Wear a Mask When Necessary

If you’re in a high-pollution area, think about wearing an N95 mask to protect your lungs.

It might feel a bit uncomfortable, but it helps filter out harmful particles. Save the mask for days with extreme pollution though, as it can be tough to breathe through it during intense runs.

Adjust Your Pace and Intensity

On days with bad air quality, slow things down.

High pollution makes your body work harder, so it’s a good idea to go for shorter, slower runs to avoid putting too much strain on your lungs and heart.

Breathing Techniques

Breathing through your nose can help filter out some of the pollutants before they even reach your lungs. It also helps warm and humidify the air, which reduces irritation in your respiratory system.

It’s a small change, but it can make a noticeable difference when running in polluted areas.

Indoor Running – The Safe Backup Plan

When outdoor air quality is a real concern, running indoors might be your best bet.

If you have access to a gym with air purifiers, that’s even better. But even a treadmill at home can be a great alternative to keep up your cardio without risking your lungs.

Monitor Pollution Levels Regularly

Use apps or check the weather to keep an eye on air quality in your area.

This will help you plan your runs for when the air is at its best and make safer decisions about when to head out.

Take Recovery Seriously

Pollution adds extra stress to your body, so be sure to take rest days, cross-train, and let your body recover between runs.

Cross-training helps maintain your fitness while giving your lungs a break from the harsh air.

Can You “Adapt” to Running in Polluted Air?

This is a myth I’ve had to deal with myself. The idea that you can just “toughen up” and get used to polluted air isn’t true. Your body doesn’t get used to pollution the way it does with heat or altitude.

Sure, you might get more accustomed to the discomfort over time, but the damage to your lungs and heart is still happening. Pollution’s effects are cumulative, and even short-term exposure to high levels can harm your health and performance.

Don’t let anyone tell you that you’re “building tolerance” because all you’re really doing is setting yourself up for long-term damage.

Conclusion

Running in polluted areas isn’t easy, but it’s still doable.

It all comes down to being aware, making smart choices, and taking precautions. By checking the air quality, timing your runs, and picking cleaner routes, you can keep training without putting your health at risk.

Don’t feel the need to push yourself too hard when the conditions are unsafe—your health should always come first. Stay hydrated, wear the right gear when needed, and know when to head indoors.

Most importantly, listen to your body. You’re in charge of your health, so don’t let pollution take away the joy of running. With the right steps, you can keep running strong, no matter the air quality.