mindset

The Year I Didn’t Race—but Still Won

What a Year of Injuries Taught Me About Running, Aging, and Acceptance

2025: the year I didn’t race.

There are years that sharpen you, and years that sand you down. This past one was a bit of both. It started with a back niggle that refused to explain itself. A low, stubborn ache that stayed just loud enough to remind me it was there, but quiet enough to leave every doctor shrugging. 

A runner with an injured knee.
A runner with an injured knee.

Then, just when things seemed to be settling, I clipped my knee on the corner of a table — the kind of accident that should’ve been nothing. A one-second “ouch,” a shake of the leg, and move on. Except I didn’t. That tiny, stupid bump spiraled into a ten week rebuild that tested every ounce of patience I had.

The realities of aging as a runner

As a masters runner, I had to admit what I’ve been resisting: I don’t bounce anymore. I need to absorb, to settle. and to ease back in. Recovery takes longer, and the margin for error grows undeniably smaller. Patience isn’t optional.

I also had to face down some of my blind spots, the ones I always assumed didn’t apply to me. The biggest one? I was racing to train, not training to race. I wanted fitness faster than my body could give it. And I was chasing timelines I invented, acting like the universe owed me something for effort alone.

Revelations from the year I didn’t race

And somewhere in the middle of all that frustration, something unexpected cracked open.
I remembered running isn’t my identity. It’s something I do, passionately, but it isn’t me. 

But there was something else too and something uncomfortable to admit: I had pulled away from my tribe.

Somewhere between the back injury that never explained itself and the knee that explained too much, I had drifted into this swampy, quiet place where I tried to handle everything alone. I left my coach, pulled back from the runners I usually banter with, and sat in my own head like it was some noble act of endurance. 

Runners having fun at a local group run dressed up in costumes; community Corey missed out on in the year he didn't race.
Runners having fun at a local group run dressed up in costumes.

Except…  

It wasn’t noble.
It wasn’t tough.
It wasn’t even helpful.

I had to admit that I need people.
I need my coach who can see the blind spots I pretend not to have.
I need my tribe, the ones who send a message, share a laugh, or just remind me that running is bigger than one person’s struggle.

Above all, I need to stop disappearing every time things get hard. That silence… It’s not healthy for me. It never was.

By the time October rolled around, I quietly admitted what I already knew: 2025 was done. Not in defeat, more like acceptance. Like when the wind changes direction and you know the season is turning, whether you’re ready or not.

If I wanted a strong 2026, it wasn’t going to come from salvaging scraps of a broken season. It was going to come from how I carried myself now. Patient, grounded, willing to take the long road back, and willing to lean on others instead of hiding from them. 

The obstacle is the way

This is where the Stoics walk into the story.

The obstacle really is the way.
Everything I tried to avoid — slowing down, asking for help, sitting with discomfort and letting go of who I “was” — turned out to be the actual path forward. Reality doesn’t negotiate: it just is. And the moment I stopped fighting it, the year I didn’t race subsequently shifted from feeling like loss to feeling like direction.

Acceptance isn’t quitting. It’s putting down the sword so you can finally move with the current instead of against it.

A better 2026 is built upon the year I didn’t race

So here I am, on the edge of 2026, no longer trying to resurrect the runner I used to be. I’m standing as the runner I’ve become with more humility, more clarity, as well as a greater appreciation for the people who walk (or run) beside me.

I didn’t get the year I wanted.
But I got the year I needed.
The year that stripped me down undoubtedly asked better questions, and handed me a different kind of victory, the kind you quietly carry inside your chest.

And honestly? That feels like the best starting line I’ve had in a long, long time.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Above all, Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

A Back of the Pack Perspective

And Why Your Pace Doesn’t Have to Dictate Your Experiences or Achievements

It’s hard not to get in your head when you’re alone for a whole race – and not because you’re out at the front, but because you’re at the back of the pack. 

Allie running at the back of the pack, and enjoying it!
Allie running at the back of the pack, and enjoying it!

A back of the pack perspective

In a world obsessed with being the best – the fastest, strongest, best dressed – it’s hard not to get caught up in the comparison game. The running world can be no exception. Pace-focused and speed-obsessed running goals can start to weasel themselves into your head, despite surrounding yourself with a back-of-the-pack friendly feed and no-pressure races. Thoughts like “What am I even doing?” and “Am I even good at this?” start to become louder and louder the farther away the rest of the group gets. It’s easy to spiral. It’s easy to let self doubt completely take over. 

The power of belief in belonging

Allie at the finish of her race after running her own pace.
Allie at the finish of her race after running her own pace.

But do you want to know what’s harder than being at the back of the pack? Believing in yourself. Believing that you’re worthy despite your pace or what you look like doing it. And believing when you start to run your own race and take pride in your own accomplishments, a whole new world is unlocked. All of that self-imposed pressure and inevitable comparison-fueled disappointment, is replaced with pride, confidence and JOY. You start having fun, waving at fellow runners, and feeling the sense of accomplishment that only completing a uniquely difficult race can bring. 

There’s more to running that PR’s and placings

It can be an amazing feeling reaching a new PR or finally nailing that negative split you’ve been working towards. But don’t let that be your only focus. Appreciating the training and racing experience in its entirety can give you an entirely different perspective on running, even if you’re at the back of the pack. YOU get yourself to the start line. And you can get yourself to the finish line, too. Sometimes it just might look a little different than you expected.

Allie Smith is a Massachusetts-based coach with Team RunRun. Her passion is helping the everyday athlete have fun, build confidence, and fall in love with running! She works with beginners just starting out, helping them fit running into busy lifestyles while finding joy.

My Cancer-Filled Ultramarathon: Part 1

This is part 1 of a multipart blog series about one Team Runner’s, Vincent Rossi, cancer-filled ultramarathon. 

Vincent Rossi running the Philadelphia Marathon in 2024.
Vincent Rossi running the Philadelphia Marathon in 2024.

Setting the Stage: Not Your Typical Ultrarunner

I awoke to the sound of my cell phone’s alarm going off. I picked up my phone, and with blurry eyes, I saw that it was 4:00 a.m. As I slowly rose, I looked around the hotel room and reoriented myself. I was filled with excitement but also a huge amount of trepidation. “How do I get myself into these situations?” I thought to myself. I walked to the restroom, hopeful that I could take a dump. Emptying the bowels was essential to a successful race.

This particular morning, I was preparing to run the Rocky Raccoon 50-mile race. I had originally planned to take a full 12 months to train for an ultramarathon, but now found myself lining up to race far ahead of schedule. In November of 2024, I completed the Philadelphia Marathon in 4 hours and 18 minutes, and it was not long ago that this achievement would have been unthinkable in and of itself.

Far from your typical ultrarunner, my running journey did not begin until fairly recently, when I was 48 years old. My wife took up running during the pandemic, and I, mostly out of boredom, followed suit. If I am honest, the idea of me running felt novel and even a little absurd. Also absurd, at the time, would have been the thought that I had both colorectal and urothelial cancers.

When Running Met Cancer

During my first Bacillus Calmette-Guérin (BCG) treatment for bladder cancer—which involved having immunotherapy solution pumped into my bladder through a catheter while I was wide awake—my nurse had a picture of herself running the Rock ‘n’ Roll Washington DC Half Marathon hanging on her office wall. “Wow,” I thought, “running 13.1 miles, that seems impossible.” I then nervously braced for my first catheterization and bladder cancer treatment, not knowing there would be many more to come.

As with most runners, it started with several 5K races, then a few 10-milers, culminating in my wife and I running a half marathon in Colorado, as well as the Rock ‘n’ Roll DC Half Marathon. A full circle moment, inspired by my kind nurse at Sibley Memorial Hospital.

Coping with Cancer

From 2020 to 2024, I faced many surgeries. These included a right hemicolectomy for colon cancer. I also had multiple Transurethral Resection of Bladder Tumor (TURBT) surgeries and neobladder surgery, where my bladder was removed and replaced with a pouch of small intestine. Following four cases of sepsis, caused by scar tissue at the neobladder neck that stopped me from voiding, I had corrective surgery. Additionally, I received immunotherapy and three types of chemotherapy. I also dealt with small intestinal blockages from scar tissue. Despite countless days in the hospital, I kept running between and sometimes during treatments. Often, I could only do short distances, but I stayed consistent. Running became a form of meditation for me. It was my therapy and my coping mechanism for the constant challenges cancer brought.

Hiring a Running Coach and Joining Team RunRun

In 2024, having run 2:04:26 at the Rock ‘n’ Roll Washington DC Half Marathon that March, I prepared for my first full marathon. I had never run more than 16 miles. Years of not taking care of my body prior to starting running, alongside my cancer battles, had left me injury prone. I needed guidance, so I hired a running coach: TRR Coach Brant Stachel. 

When we started working together, I was skeptical. I could not understand how I could run 26.2 miles when my longest run to date was only 16 miles. My coach asked me to trust his training plan, and, nervously, I followed. 

Philadelphia Marathon 2024 finisher's medal.
Philadelphia Marathon 2024 finisher’s medal.

Fast forward to marathon race day, almost four years since my double cancer diagnosis, and I did it! Crossing the finish line of the Philadelphia Marathon in 4 hours and 18 minutes, an average pace of ~9:50 minutes per mile, was overwhelming. I was surprised my aging, formerly cancer-ridden body could do this. Through working with Brant and trusting his training, in only 6 months I had basically run my half marathon pace for a full marathon!

A Coach’s Perspective

Here’s what his TRR Coach Brant Stachel had to say: “Vincent is a rockstar! While nervous at first, he bought into the training and asked questions. As his coach, I could tell from the start that he was keen to explore his limits, or so I thought. I later learned that Vincent is one of the few athletes I’ve met who almost doesn’t believe in limits. What he has gone through with cancer, while maintaining his running routine, alongside his dedication to his family and everything else he navigates in life is truly remarkable. As you’ll read, the Philadelphia Marathon was merely a stepping stone to an even bigger, and better accomplishment!”

Beyond the Marathon

After the marathon, I began to believe the cancer was behind me. I was a marathoner. My wife, my running partner, ran nearly every race with me. Together, we then aimed for a new goal I never thought possible: an ultramarathon, specifically, the Crested Butte Ultra 50 mile race in the Colorado mountains. My coach, Brant, made the training plan, which would take most of a year to complete. Little did I know, this was only the beginning of my cancer-filled ultramarathon.

About Vincent

Vincent Rossi is a father, husband, cancer survivor, and newly minted ultramarathoner! Check out Vincent’s website and Instagram @gnocchi_dinner. He continues to fundraise for the Bladder Cancer Advocacy Network (BCAN). Take a look at Vincent’s BCAN fundraising page here. 

Part 2 of My Cancer-Filled Ultramarathon will be released soon. 

There’s More to Life Than Running

Team RunRunner Stephan Zajac is on a quest to run a marathon on each of the seven continents. On June 1, he ticked off Oceania, running the Brisbane Marathon in a PR time of 3:47! However, as you’ll read, the PR is only a tiny fraction of what this race meant to him. These are Stephan’s words:

Far Beyond the Finish Time

Team RunRunner Stephan Zajac completing the Brisbane Marathon, appreciating how much more there is to life than running.
Team RunRunner Stephan Zajac completing the Brisbane Marathon, appreciating how much more there is to life than running.

At the heart of what I do, I’m a storyteller. Numbers alone — without context to scaffold and shape a narrative around them — don’t say much about what really happened from Point A to Point B. If I told you that I trained 6 months with TRR Coach Mike Sheehy only to shave a minute off my PR, you might not be very impressed. You might not think that flying all the way to Australia to run the Brisbane Marathon was worth the time or money I’d invested.

Well, there was a point when I thought earlier this year, even earlier this month, that I was never going to make it to Brisbane at all. Throughout this entire training season, I’ve had to really channel my inner resilience and strengthen my mindset to overcome a series of obstacles. But that is life. And, as Eliud Kipchoge says, “Marathon is life.”

Injury Lows and Learnings

Having incurred a series of ankle tendon injuries earlier this season, I feared my 2025 marathon journey might be over before it had even begun. It was an excruciatingly painful experience, both physically and mentally, that tested my resilience. Instead of quitting, I met with an amazing PT who taught me a whole new set of ways to better protect myself. Slowly and surely — through dedication to various stretches, lacrosse balls (a favorite on the calves), targeted foam rolling, posterior chain strengthening exercises, and other mobility work — I came back stronger, faster, and better prepared for the future than I was before. What I thought was a failure turned into a skill asset for not just this marathon season, but for seasons to come.

No Two Marathons Are Alike

From a geographical perspective, this race taught me that no two marathons are alike. My previous marathon was in Napa, California, during March. It was very cool, crisp, and overcast: perfect running conditions. There were no sharp twists or turns with hard banks. It was also a net downhill course: perfect for running fast.

Brisbane, on the other hand, was very challenging. My watch informed me that I trudged through nearly 6,000 feet of elevation gain. Numerous hills, cliffs, and bridge climbs made the views of this subtropical city so beautiful, but much more physically demanding to attain. Add to that heat, humidity, and the sun beating down on you after mile 20 while climbing uphill over and over again. Needless to say, the Brisbane Marathon was not conducive for setting PRs, but great for building mental strength!

There’s More to Life Than Running

Finally, this has been a very difficult year for our family. In late January, my partner’s dad, Greg, was diagnosed with pancreatic cancer. It has been a heartbreaking journey since. He passed away two weeks before the Brisbane Marathon, fighting strong until the very last minute. We were back in Iowa to celebrate a graduation, when the very next morning he quickly and unexpectedly passed in his home surrounded by loved ones.

I never thought I would be the one to perform CPR on someone I loved and cared about so deeply as we shared the last moments of his life together. It was a traumatic experience and one I will never forget. I truly didn’t imagine I would make it to Brisbane to see this through. That just wasn’t my priority at the time, there’s more to life than running, but his family encouraged me to see this through.

A Marathon With Greg

The purple wristband Stephan ran with to honor Greg during the marathon.
The purple wristband Stephan ran with to honor Greg during the marathon.

Greg was an important part of my journey, and he was always everyone’s biggest cheerleader. I was lucky just to be at any table with him, surrounded by his love. A runner himself when he was younger, Greg followed my training, excited to hear about my race in Australia. Before travelling, I remembered that my partner’s sister always wore a personalized purple wristband in support of their dad during his pancreatic cancer journey. I wanted to honor Greg by running with this wristband during the marathon.

And, when I crossed that finish line in Brisbane, Greg was with me. He was with me the whole time. I could hear his calming voice in my head telling me, “You’ve got this,” or, “You can’t quit now.” I cannot explain it. He was with me during the most challenging moments of the race, and he helped me to push through. And eventually it also became my voice. The power of [spoken] self-affirmation is extraordinary. I was not only running this race for me, but also for Greg. It was so very healing for me.

… and a Run for Many More

I was also running this marathon for The Stroke Foundation. With the generous support of so many loving friends, relatives, coworkers, teammates, and more, together we raised over $1,800 to help stroke survivors, and their caretakers, navigate the challenges of life after a stroke and connect them with critical resources for care. I lost my beautiful grandmother, who raised me with so much love and care in her own home, to a stroke 8 years ago: I ran this race for her too. I thank everyone who donated so generously to this cause.

Stephan's Brisbane Marathon race bib.
Stephan’s Brisbane Marathon race bib.

“Marathon Is Life.” – Eliud Kipchoge

So, long story short, I shaved 1 minute off of my prior marathon personal best. But there’s more to life than running. The real achievement was in completing such a challenging race during the most trying time of my life. It taught me invaluable lessons that I’ll always carry with me. I’m stronger today because of this journey I’ve been on. I look forward ahead to more marathon [life] journeys ahead.

Follow Stephan Zajac on LinkedIn here.

How to Overcome Pre-Race Anxiety and Jitters

You’re standing on the start line wishing to be elsewhere, or you’re wide awake in bed full of pre-race anxiety and jitters. We’ve all been there before. The night, several nights, or weeks before a big event, an uneasiness occupies the belly. We aren’t sure we’re ready. We second guess even starting, imagining in all sorts of ways to self sabotage. No, I am not talking about taking your SATs all over again. I’m talking about showing up to and crushing that race you signed up for so many months ago! 

Runners at the start line of Grandma's Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com
Runners at the start line of Grandma’s Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com

Pre-race anxiety is a totally normal feeling, and oftentimes not something we can do much about. That said, there are ways to effectively cope with these feelings and perform our best in spite of them.

4 Tips to Reduce Pre-Race Anxiety and Jitters

#1: Do your homework! 

Preparation in the weeks leading up to the race can make all the difference. Start by visiting the race website to find the course map. Study the course and read any information available about it online. Take note of where any uphills are, downhills, aid stations, and other course features. If possible, train on the course.

Grandma's Marathon course map and elevation profile. PC: grandmasmarathon.com
Grandma’s Marathon course map and elevation profile. PC: grandmasmarathon.com

When I ran the San Diego 100 in 2016, my first 100 mile race, I was scared out of my mind. But what really helped me out was a solid familiarity with the course. I had crewed a friend at this race several times prior, and actually paced some miles on the course once too. A month before, I took a trip to San Diego to log a 40 mile run on the race course. When race day came around, I knew what I was getting into… kind of. You’ll never know everything that will come your way, but doing your race homework will reduce the number of the surprises, alongside your pre-race anxiety and jitters, leading up to and on race day itself. 

#2: Get some sleep!

While rest is important throughout any training block, its importance magnifies in the weeks leading up to a goal event. Being fully rested and ready to go unlocks the biggest improvements in your training and racing. Many coaches, exercise scientists, and athletes swear by 8-10 hours of sleep per night, plus a short nap during the day. For most of us, myself included, logging this amount of sleep is both impractical and unrealistic. I acknowledge that I am terrible at napping, and I can’t sleep for 10 hours, but I am really good at sleeping for 8. So getting at least 8 hours of sleep is what I focus on. 

A word of caution: Don’t worry about your sleep the night before your race, pre-race anxiety and jitters have a habit of sabotaging that. Your mind will be racing far before your legs. That’s okay! Let your mind race, and use that time to visualize your event going well. See yourself having fun, and pushing hard when you need to. Put a little smile on your face. And, then try to get some sleep!

#3: BYOF, if you’re at all worried about it!

Don’t let the race day fueling options add to your list of worries. Choose one of two options: either train your gut, as well as your mind and body, to handle the variety of different nutrition products available at your event, or make sure you bring your own fuel (BYOF) on race day. Racing successfully is all about avoiding disaster, and a bad tummy can quickly ruin your day!

#4: Practice makes perfect

TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.
TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.

Even if your A race is several months out, sign up for some intermediary races along the way. Put yourself in the race environment to warm yourself up for the big dance and become more familiar with pre-race anxiety and jitters. Using a 5K or 10K to fine tune for a half or full marathon is great practice. Similarly, a 50K or 50 miler before a 100K or 100 mile race will aid your preparation for your goal event. 

Use these intermediary races to create and dial in a racing routine that you can take into future events. Consider your night-before meal, race day breakfast, fueling before and during, gear, shoes, travel, navigating the race expo/ pre-race registration, logistics like getting to the start with enough time, carrying your nutrition and hydration on-course, pacing, and more. The more work you put in before the goal event, the better off you will be when the A race finally rolls around. 

Pre-Race Anxiety and Jitters: Will They Ever Go Away?

Although we will never be able to fully shake the pre-race anxiety and jitters, there are several actions we can take to lessen the worry. Start by checking off some of the suggestions above and I can almost guarantee you’ll be feeling much better walking up to your next start line. Remember that old sporting adage: if you’re nervous before a big race – GOOD! – it means you care!

Hopefully this will be only one race of many, so while some of the same pre-race anxiety and jitters will always be there, at least you’ll know what to expect and how to handle it better than before. 

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

The Sacrifices Runners Make

Achieving goals often requires us to change certain habits that can be tough to let go of, often termed the sacrifices runners make. It might mean adjusting our nutrition, or reshaping how weekends look. Perhaps it’s eliminating time spent doom scrolling social media, or even navigating shifts in personal relationships. Often without realizing it, we’re required to adjust schedules and become more effective problem-solvers. Whether training for a race, running for overall wellness, or chasing milestones, athletes make sacrifices to move forward and improve.

What’s not often discussed is the reality of sacrifice and the challenges that arise with it, especially as adults. 

Understanding Why Runners Make Sacrifices

Like most things in life, change is tough. It can be especially difficult for the people in your life who have a fixed image of you, the version of you who’s always flexible and available. But when your goals matter, setting boundaries is essential, even if others don’t fully understand them. Stay flexible, yes, but also stay focused on your goals.

That might mean blocking certain times off for the purpose of your training, or adjusting your availability for after you’ve got your run in. Being open with the people in your life about why your goals matter can help them see your perspective. If you’re training for a specific event or race, invite those who’ve seen your commitment come to support you. It’s a powerful way to show what it looks like to follow through and take on a tough challenge.

Team RunRunner Jay achieving his running goals despite a family busy life.
Team RunRunner Jay achieving his running goals despite a family busy life.

Fitting Training into Life

Balancing training with work or family commitments can be tricky. Many athletes juggle unpredictable schedules and packed calendars. Staying adaptable and working with a coach who understands your life outside of running can help you stay on track without burning out. Running isn’t one-size-fits-all. It’s dynamic and constantly evolving. Sometimes it means shifting your training time or pushing dinner with a friend back by thirty minutes to make it all work. 

The Reality of Sacrifices Runners Make

The sacrifices runners make don’t require canceling every single personal plan—but it does mean learning how to effectively pivot, reevaluate, and manage your time so you can show up for your training with confidence. Sacrifices may come with headaches, conflicts, and maybe feeling a little lost. Know that the work that you are putting in every day is a tribute to your commitment and dedication.

Above all, remember that challenging yourself to be uncomfortable in a world full of comfort offers growth and achievement.

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

Building an Effective Coaching Relationship

How to get the most out of the relationship with your online running coach.

Two happy athletes meeting their online coach from Team RunRun in person at a race.
Two happy athletes meeting their online coach from Team RunRun in person at a race.

Building an effective coaching relationship is essential for fostering an athlete’s self-worth and confidence in running and life outside of sport. Rick McGuire, author of Chapter 1 on Positive Coaching in USATF’s Track & Field Coaching Essentials1, describes a running coach as an “environmental engineer” who helps create a positive atmosphere for athletes. As such, the coach-athlete relationship demands considerable attention.

For adult runners with demanding schedules, an online coach can provide flexibility and convenience where in-person coaching may not be feasible. However, online coaching has faced criticism for lacking personalization, providing generic training plans, and using athletes to generate income with minimal thought and effort. Therefore, it’s natural for athletes to wonder if the experience they are receiving from their coach is being fully utilized and tailored to their needs and expectations.

Despite the challenges of remote coaching, with a little effort, it can be equally as rewarding as working with an in-person coach. In this article, we’ll explore key principles for building an effective coaching relationship.

Define Communication Expectations and Research Coaches

An important first step in maximizing the coaching relationship is to define why you’re hiring a coach. Before contacting the coach, researching the coach’s background and determining your preferred communication type and frequency can indicate how successful the athlete/coach match will be. Use the initial intake call to discuss running history, injuries, training patterns, and goals, and ask prospective coaches about their interaction level, athlete load, and approach to building training plans.

Provide Honest and Frequent Feedback

Providing feedback on training sessions is one of the most beneficial actions an athlete can take to assist the coach and make the coaching relationship more successful. In-person coaches can observe an athlete’s mood, physical health, and fatigue before, during, and after workouts. Coaches can then make training adjustments based on these observations.

In contrast, remote coaches are limited to the outputs of the watch versus the workload as prescribed. Without athlete-driven feedback, there is little to indicate why paces were or weren’t achieved. This can lead to coaches misinterpreting athletes’ training, guessing at the apparent mismatch in workload to current fitness level. Ultimately, this can increase injury risk and sacrifice optimal performance on race day. Leaving feedback for a remote coach with honest insights about how workouts feel allows for conversations around the non-physical–but equally important–areas of the sport: mindset, confidence, enjoyment of the training, and more.

An athlete writing feedback for their coach in their training diary: a key principle for building an effective coaching relationship.
An athlete writing feedback for their coach in their training diary: a key principle for building an effective coaching relationship.

Honesty in feedback is essential. Athletes might hesitate to disclose injuries or issues due to fear of judgment or negative consequences. However, withholding such details handicaps the coach from providing the best plan for the athlete. For athletes uncomfortable or unable to share, general phrases like “work stress”, “family schedule”, “medical situation in the family”, etc., are often more than enough insight to allow the coach to guide an athlete’s training more productively.

Ask Questions

Another key principle to building an effective coaching relationship is not being afraid to ask questions. Tonya Phillips, an athlete working with an online coach, began the tradition of asking questions in the comments section of her running log. This allowed her to learn why her training is programmed a particular way, how her coach sees things, and ask for advice on everything from nutrition to footwear. Phillips also used the process of asking running-related and personal questions as a way of building trust.

Tonya Phillips: “Initially, I only knew my coach by their coaching profile page, as well as their history as a successful runner and coach to others. But through these questions, they became more than a name to me. I have a person who cares enough to think about my questions and answer them. And I trust the information I’m receiving.” She adds, “If I’m a silent participant, it doesn’t help the coach or me progress. Questions help us both.”    

Explore Other Opportunities for Interaction

Team RunRun coaches Brant and Elaina at the California International Marathon (CIM).
Team RunRun coaches Brant and Elaina at the California International Marathon (CIM).

Alongside asking questions, in-person opportunities to interact with an online coach may be more accessible than athletes realize. Many athletes assume that communication with online coaches is limited to phone calls and video chats. If an online coach is local, consider moving coaching and race planning calls to in-person conversations. For athletes with questions about running form, video analysis with a coach can be beneficial. Additionally, many coaches attend major racing events, hold pre-race runs, and may even run races with their athletes. You’ll never know if you don’t ask!

For example, Team RunRun is often present at popular races, offering athletes the chance to interact with coaches ahead of race day. Athletes can join Team RunRun coaches for shakeout runs, group meet-ups, and panel discussions. Pre-race Zoom calls allow athletes and coaches to discuss a particular race in detail, talking event logistics, travel, course knowledge and more. Team RunRun members can see upcoming meet-ups here.

Be Your Own Advocate

All too often, athletes are reluctant to question their training plan for fear of appearing confrontational. If the training feels too hard or too easy, the athlete needs to speak up. Similarly, if an athlete feels their training plan doesn’t align with their goals, communicate that to your coach. When conducted respectfully between coach and athlete, these conversations build understanding and trust, allowing for a more effective coach-athlete collaboration. Remember, your coach is working for you. If you, as the athlete, feel that you are not receiving the full value of services paid for, addressing the situation is deserving of time and attention.

Consistency and Patience

Recognize that consistency and patience are essential elements for building an effective coaching relationship. No two athletes are identical. As a result, it may take a training cycle or more for the coach to understand an athlete’s wiring. As the understanding of the athlete’s physical needs grows, developing the interpersonal relationship lays the groundwork for deeper communication and knowledge of the athlete as a whole person. Remote coaches often serve as an anchor for runners who are unable to interact face-to-face with the running community. Coaching/athlete interactions often develop from a purely goal-oriented focus to the longer-term development of the athlete more hollistically.  

Sources:

1Freeman, Will. (2015). Track & Field Coaching Essentials. USA Track & Field.

Christina Mather is a coach with Team RunRun based in Atlanta, GA. She works with athletes running all distances from 5K to 50K on both the roads and the trails. She especially enjoys helping female athletes and those looking to balance training with a busy schedule. 

Should You Be Consuming Media While Running?

The curious case of the dead headphones and missing running mojo.

As a knowledge worker, I’m behind a computer screen consuming media for most of the day. It’s constant stimulation: DMs, email, meetings, phone calls, etc. Going out to run in the morning or at lunch is my way to free the body and the mind. I’m suddenly out of the chair, away from the dings and beeps, running free down the trails with time as the only constraint.

When running started to suck

I love this free feeling. It’s what drew me to running many years ago. A couple months ago, though, I found that feeling wasn’t there during the run, and I didn’t feel rejuvenated or empowered afterwards either. I couldn’t figure out why. Instead, I felt mentally exhausted, and it kept piling on day after day. The joy was disappearing. What was happening? 

Runner adjusting their headphones pre-run.
Runner adjusting their headphones pre-run.

The case of the dead headphones and missing mojo

Deep in a training block, taking a long retreat to reevaluate my perspective and purpose wasn’t really an option. Instead, I just kept trucking along like a rusty old robot in desperate need of something to light my soul. Then one day, I went to grab my headphones and realized I forgot to charge them. No big deal. I enjoy running without them, so I just decided to go.

The accidental solve

Arriving home an hour later, I could not tell you where I went or what I thought about. My mind was blank for the entire hour. I just settled into the grooves on the trail, went where my feet wanted to go, and came home with that old spark of freedom and clarity I used to have. Whoa! What happened? Was it the trail? Was it my energy that day? Some superfood or special supplement I had unknowingly taken?

Then it hit me. I had been using my runs to consume things, media to be specific, trying to “maximize my time”, caught in the productivity trap. Audiobooks, podcasts, phone calls, music. My mind was getting that dopamine stimulation all day long at work and now my runs, which had previously been a break, were part of the stimulation tornado too. I’d been sucked in. 

Reclaiming running free

Realizing this, I started leaving the headphones at home, any expectations alongside them. I didn’t have anything planned to think about. I just ran and let my mind do whatever it wanted to do. Daydream? Sure. Brainstorm about work? Sure. Nothing? Sure. My runs were once again my mind’s playground, and I felt energized and free.

Media while running: In or out? Or can a happy balance be found?

I’ve always been someone who takes big pendulum shifts of change in my life. That cheesy pizza last night upset my stomach, so today I’m cutting out dairy completely. Terrible choice by the way, pizza is magical for runners, dairy too. I’ve come a long way in realizing that I need gradual change not drastic change. This experience also fell into that category.

It was drastic at first. No media while running. But now, I’m in a much better place. I still don’t do podcasts or audiobooks, but I did reintroduce music. Anything that enhances, not detracts, from the running experience is what I’m looking for. Cue Bertha by the Grateful Dead for an easy trail run. I’m looking for a way to escape the noise, the stimulation, and business of modern life. I’m looking for the pure form of something, something that connects me to nature, to myself, and makes me feel whole afterwards. If music enhances that, then plug me in. 

Runner logging some miles without consuming media.
Runner logging some miles without consuming media.

How to reevaluate your own media while running relationship

As a coach and runner, I’m always looking to fulfill mind, body, and spirit: the holistic running experience. I want to set myself and my athletes up for long-term success and enjoyment in the sport. As I look back at this experience with media while running, I realize that sometimes you just need to reevaluate what you’re doing and why. I don’t want to lose the joy and freedom I find in running. When that joy and freedom disappeared, it was a big red flag for me. Both my performance and my mental health suffered. If you’re feeling this way, take account of how you’re treating your mind during runs. Are you giving it the space it needs? Are the things you’re doing during your runs serving you or hindering you? 

For me, I needed to reclaim that calming space that running gives me. I’m a more free and peaceful version of myself on and off the trail by giving my brain some time to just be, without the headphones. If you’re the opposite and find that consuming media truly adds to your running and life, great, keep going! Figuring out how you want to feel before, during, and after running can start with you asking yourself “what’s here for me today?”. Or, as in my case, with forgetting to charge your headphones and involuntarily reclaiming the calm, peace, and simplicity of a daily run and realizing what you’ve been missing all along. 

Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon. 

Pillars for Growth in Running and Life

The Power of Consistency and Honesty

If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth.

Sounds like something we all learned back in kindergarten, right? (Did I just date myself?)

In my coaching philosophy, two pillars for growth in running and life have always stood at the core: Be Consistent and Be Honest (with yourself). Simple? Sure. But these two have been the compass guiding me through personal challenges, races, coaching athletes, and navigating life’s inevitable curveballs. And trust me, there have been plenty.

TRR Coach Corey Turnbull executing a great race as a result of consistency in training.
TRR Coach Corey Turnbull executing a great race as a result of consistency in training.

Consistency: The Unsung Hero

We all crave magic formulas or breakthrough moments, but most of the time, real growth hides in the mundane. It’s tucked inside the slow build of miles week after week, the decision to stick with your mobility routine even when you’d rather be on the couch, or simply lacing up on the hard days—those are the quiet victories where consistency shines.

To me, consistency isn’t about militant routine or doing the same thing every day without fail. It’s about steady forward momentum. It’s trusting that the small, almost forgettable efforts—the ones no one applauds—are the ones that build something bigger over time.

I’ve seen this play out in my own training, where seasons of patient, steady work always beat short bursts of overreaching (though, Garmin will still lovingly remind me it’s “unproductive”). As a coach, I remind my athletes: show up imperfect but show up. It’s better than swinging for the fences and burning out. And if you want further proof, this 2022 study titled “Exercise answer: Research shows it’s how often you do it, not how much” says it all!

Honesty: The Inner Compass

The second pillar—honesty—is just as critical, and let’s be real, sometimes harder.

It’s easy to be honest with others. Being honest with yourself? That’s where the heavy lifting happens.

Am I avoiding that hard workout because my body needs recovery—or am I afraid of being uncomfortable today? Am I training to prove something, or because it aligns with my values and goals? Are these extra miles for training or to numb stress from other parts of my life? (Yep, guilty.)

These are the quiet check-ins I have with myself—and I encourage my athletes to do the same. Running has a sneaky way of holding up a mirror, forcing us to look at what’s really going on. The more honest we are, the stronger the connection becomes between mind and body.

And here’s the kicker: if you can’t afford to be honest, life—or your body—will often find a way to level you out. The universe has its own quirky system of checks and balances, and injury tends to be one of its favorite tools.

Three athletes on an easy run, putting consistency and honesty into practice.
Three athletes on an easy run, putting consistency and honesty into practice.

Navigating Life’s Uncertainties

These two pillars for growth aren’t just for the run—they anchor me when life outside of training gets messy. Whether I’m navigating workplace stress, managing recovery from an injury, or sorting through personal growth, these principles are my north star.

When life feels chaotic, consistency grounds me—those small daily actions that keep me tethered. When I’m tempted to check out, avoid, or mask the discomfort, honesty calls me back to center.

How to Leverage These Two Pillars for Improved Performance

If you take away one thing from this, whether you’re a runner, coach, or just someone reading this over coffee, it’s this: your ability to stay consistent and be honest with yourself will shape your progress far more than any shiny new training plan or natural talent ever could.

Running isn’t just about VO2 max or pace charts—it’s about building a relationship with yourself. A relationship rooted in showing up, imperfections and all, and having the guts to tell the truth about who you are, where you are, what you need, and where you’re headed.

That’s how we grow—not just as runners, but as humans.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

The Coaches Collective: Insights From a Certified Coach

A training that provides the skills to support the unique psychological needs of athletes

Two athletes running in the High Oregon Desert. PC: Kelsey McGill 
Two athletes running in the High Oregon Desert. PC: Kelsey McGill 

Introducing The Coaches Collective

I first heard about Dr. Lara Pence’s training, The Coaches Collective, through an Instagram reel: “If you’ve been told you feel things too deeply…. there’s no ruler for that and it’s not a thing. You’re feeling them exactly the way you’re meant to…..” It resonated with me to my core. I perused her Instagram page (@drlarapence) and reflected on the many golden nuggets that, as a coach and counselor, aligned with my personal beliefs on removing pathology from the human experience. Non-pathology in this sense means we avoid putting labels or disorders onto someone when uncomfortable emotions, thoughts, or sensations arise. 

Effective coaches support athletes psychologically as well as physiologically 

Dr. Lara Pence is a Clinical Psychologist who has decades of experience directly supporting athletes. She founded The Coaches Collective to educate and provide coaches with necessary skills to support the humans they work with. I say “humans” because as a coach, we are often one of the first people our athletes communicate with when X, Y, Z arises. Being able to maintain a non-judgmental, empathic, supportive presence is crucial when difficulties arise for our athletes.

Whether an athlete is sidelined from sport due to injury, the anxiety becomes overwhelming leading up to a race, or an athlete deeply struggles getting enough nutrition while training, this course will, without a doubt, provide you with necessary steps and tools to support your athlete. Hopefully, coaches will refer the athlete to an outside specialist with expertise in the athlete’s area of struggle. But as coaches, we can also learn the skills to be more involved and supportive when challenges arise.

My personal experience with The Coaches Collective

Fast forward to March 2025. I was lucky enough to partake in The Coaches Collective, a 2.5 day extensive training course. Compared to any of my previous training as a mental health professional and run coach, this education through The Coaches Collective far surpassed my expectations of how we can better support our athletes to help establish healthier norms, practices, and communication channels.

The training highlighted a myriad of noteworthy topics. These included: identifying our values as a coach, the power of the coaching-athlete relationship, boundary-setting, cultural considerations, and the importance of reflection as a coach. We also discussed the psychological needs of athletes. This included how to support those experiencing anxiety, depression, grief, injury, disordered eating, body image challenges, and more.

The depth of the material and skills we were provided with took me aback. The material was a highly impressive merging of mental and emotional wellness resources with unique athlete considerations. The group processing and discussions provided ample room for retaining the information. It also allowed for direct application moving forward.

Creating community through The Collective

The Coaching Collective logo and reminder to get to know humans first.

In addition to the in-depth materials and resources we were provided, Dr. Lara Pence brought such an enthusiastic, collaborative, curious, and welcoming presence for the entire duration of the training. Needless to say, we often peppered her and the entire cohort with a number of questions to directly apply these skills to our current and prospective athletes. I’ll be the first to admit that I walked away from this training feeling so much more reflective in my own process as a coach. The discussions don’t just remain solely confined to the weekend-intensive, fortunately. Upon completion of the training, you can attend a weekly virtual meeting, The All Collective. Here you can converse and meet previous Coaches Collective attendees, which can broaden the doors for further consultation and mentorship. The All Collective is also a great way to retain the content that you may have forgotten from the weekend!

Final thoughts

Whether you are new to coaching or you’ve been in the profession for decades, I highly recommend The Coaching Collective. I guarantee you will learn heaps of invaluable skills to apply to every athletes you coach the very next day. Take a look here to learn more!

TRR Coach Kelsey McGill

Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.

Add Fun to Your Running Routine: 6 Ways to Stay Motivated

So you might not yet be sold on finding running fun, but you can at least acknowledge the many benefits to running. It’s one of the best activities for building cardiovascular fitness and improving your physical health. Running also offers significant mental benefits such as enhancing your mood and reducing anxiety. 

Despite the numerous benefits, it is not uncommon for running to feel like a drag at times, and our motivation to do it can wane. How can we ensure that we keep our running fun and fresh so that we are willing to stick with it for life?

6 ways to add fun to your running routine: 

1. Change up your running routes.

Limiting yourself to running the same route day after day can become monotonous. This can interfere with motivation and engagement. Choosing a new running route can make runs feel more like an adventure than a routine. Rather than running around your neighborhood for your next long run, try venturing to a new trail or a nearby park. 

For some people, finding a new route will be simple. You can simply head out the door without a plan and purposely begin running a different way than usual. For others, this approach might make them nervous. Fortunately, apps like Strava or MapMyRun can help you discover new running routes beforehand. Then you can download and follow the route on your phone or watch.

Add fun to your running by finding new routes, such as via Strava's route planner.
Add fun to your running by finding new routes, such as via Strava’s route planner.

2. Sign up for races that excite you.

Add fun to your running routine by training for a race. No matter if it’s a 5K, ultramarathon, or any other organized event, signing up for a race can give you something to look forward to. 

Consider themed races such as color runs, mud runs, relays, hot chocolate runs, and countless others: the possibilities are nearly endless, and there is something out there for you!

Runners having fun as part of a running club. PC: Ruby Wyles

No matter your pace or finish pace, you will feed off the exciting atmosphere, and be rewarded by an incredible sense of accomplishment and camaraderie with your fellow runners. And for an added bonus, many post-race parties are an absolute blast! 

3. Find a running partner or join a running group.

For some people, one of the most difficult parts of running is the solitary aspect. Finding a friend or a local group to run with can make an enormous impact. When you run with other people, there is built-in accountability at play. On a day when you may not feel like running, you know that your partner or group is waiting for you to join them.

Many communities have local running clubs that are inclusive of all levels, from complete beginners to elite marathoners. Regardless of your level, you are likely to find someone to run with. You will be surprised how this can make running fun and motivating!

4. Set challenging yet attainable goals for yourself.

Having a clear goal can make your running both more exciting and rewarding.

Again, there are endless possibilities: setting a new personal best time, increasing the length of your long run, or running a given number of miles in a week or month. The important thing is that you are challenging yourself in a way that is motivating rather than overwhelming. If you find your goal negatively affecting your desire to run, it’s time for a new one!

5. Mix up your workouts.

One of the quickest ways to reinvigorate your running routine is by keeping your body guessing. Rather than going out and running five miles per day at the same pace, try peppering tempo runs, fartleks, hill repeats, or interval workouts into your weekly running routine.

As well as making your routine feel fresh and exciting, mixing up your runs will also facilitate improvements in your performance. If you are not sure where to start with incorporating these sorts of workouts into your training, or want personalized advice on pacing for these workouts, check out TeamRunRun for coaches who are excellent at doing this.

Adding this sort of variety to your running routine may be the secret to more enjoyable training!

6. Turn your runs into a game.

Have you tried gamifying your runs? Apps like Strava or Nike Run Club allow you to participate in a variety of fun challenges and competitions. You can connect with your running buddies virtually and have friendly competitions. Some platforms hold official challenges like Strava’s “Run 50K in 30 Days” campaign.

Using apps is only one way of gamifying your running. You can also incorporate self-imposed games into your runs. For example, you could pretend that someone is about to pass you and that you need to reach the next telephone pole within fifteen seconds. Maybe your running cadence needs work, so you play a game with yourself to see how many steps you take in a given minute.

Having a scavenger hunt is another fun way to gamify your runs. You could look for different types of trees, flowers, birds, or anything you want.

Signing up for a non-traditional race or running in costume is another way to add fun like these runners are doing! PC: Howie Stern
Signing up for a non-traditional race or running in costume is another way to add fun like these runners are doing! PC: Howie Stern

When you get ready for your next run, remember: the best way to add fun to your running routine is one that sustains running as a lifelong habit. Don’t forget to enjoy the journey along the way!

Caleb Betton is a coach with Team RunRun based in Philadelphia. He specializes in coaching runners who are new to the sport or are coming back after a long time away.

A Secret For Running

And the Undervalued Importance of Patience

Psssttt…wanna know a secret for running? Wanna know the real “hack”? Running isn’t just about fitness—it’s about patience. And if you don’t learn patience, running will teach you the same lesson—over and over.

It’s in training, when workouts don’t click, when your legs feel sluggish, when you’re putting in the work but the numbers won’t budge. It’s on race day, when every instinct tells you to go, but you have to hold back, when you’re deep in the pain and wondering if you can hold on. And it’s especially in injury, when progress is out of your hands, when you’re forced to sit still while everything in you wants to push.

Two runners embracing the secret for running: training with patience and consistency.
Two runners embracing the secret for running: training with patience and consistency.

We’re a society that has shifted (quickly and without thought) to instant gratification, unreasonable timelines, and expectations that don’t match reality or human capabilities. And we’re unhappy. We want guarantees and crave results now. We want to skip the part where things are hard. But running doesn’t work like that. Progress takes time, setbacks are inevitable, and the finish line isn’t handed to you—it’s earned, one patient step at a time. That’s a secret for running—or, at least, it was secret.

Runner slowing down and taking the time to stretch.
Runner slowing down and taking the time to stretch.

Patience is uncomfortable because it forces us to accept a hard truth—we are only in control of two things: showing up and our reaction. But we crave a clear cause-and-effect relationship: put in the work, see the results. It doesn’t always work that way. Progress is often invisible until it isn’t. The body adapts on its own timeline, not the one we set. And sometimes, setbacks aren’t detours but part of the path itself.

Patience is frustrating, especially when we equate improvement with effort, and effort with action. But patience isn’t about doing nothing. It’s about knowing when to act and when to wait. It’s about trusting the work, even when the outcome isn’t immediate. And it’s about understanding that adaptation takes time—whether we like it or not.

Running isn’t a straight path forward. It’s filled with plateaus, setbacks, and moments that test your resolve. Some days, you fly. Some days, you fight for every step. But if you stay patient—if you keep showing up even when it doesn’t seem to be working—you’ll find yourself standing in a place you once thought impossible.

And here’s the thing—running teaches patience the way life does. It reminds us that we can slow down, we can trust the process, and we can let things unfold as they should. The more we learn this lesson in running, the more we can apply it elsewhere.

So when things aren’t going your way, when frustration tempts you to force what isn’t ready—just breathe.

This message was brought to you by a human and a current student of Patience.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.

Reclaiming the Pedestrian

The Pedestrian Mystic

Historically, the term pedestrian referred to anyone traveling by foot, either walking or running. It was not uncommon for even Olympic level runners to be referred to as pedestrians. Now we tend to utilize this term as an insult. Like many things in our culture, we often confuse basic simplicity for lacking depth. This irony should not be lost on runners and endurance athletes. 

Those of us who run and walk for exercise know deeply the level of knowledge, respect, study, and appreciation a person has to possess to truly accomplish the title, “Pedestrian.” It was upon hearing someone insult someone else’s idea as pedestrian that my lovely wife, Holly, pointed out the need to reclaim this term. She pointed out that we have dedicated our lives as spouses, friends, therapists, and spiritual seekers to the simple and everyday. The foundation of our lives together is rooted in a form of ordinary living. We are pridefully pedestrian. 

Three girls reclaiming the pedestrian.

Reclaiming the Pedestrian

My spiritual life is the one thing which influences every aspect of my identity. I am a Buddhist practitioner as a husband, friend, therapist and athlete. This dedication to living a life as a seeker has inevitably found its way to my study of movement. I always want to be able to find the mystery in any movement and a way to live the questions created by this embodiment. To deepen this process, I dedicated myself to developing the idea of the pedestrian mystic. Reclaiming the Pedestrian requires you to be a seeker of movement, connoisseur of cadence, and a practitioner of the novel. 

Here, we are not only attempting to reclaim the pedestrian as any of us moving our feet. We will also access pedestrian mysticism as a way to find the profound in the mundane. Anyone with a background in endurance knows the divine connection found in the repetition of one foot in front of another. In this way, pedestrian mysticism becomes our dedication to learning and maintaining a beginner’s mind. 

Simple but not easy

We can take the simplicity of running and turn it into our Zen practice, our contemplative prayer, and our offering to mother nature. We create our own rituals and creations that honor the universe both inside of us and outside of us. Pedestrian mysticism teaches us that movement reduces duality. We become one with everything around us by simply committing to the pedestrian. 

I implore you to look at the austere parables of Zen Buddhism, among other wisdom traditions, which teach us to stay curious and still while connecting to our embodied experience. Fear not if you are unfamiliar with these traditions. Finding yourself in the discussion of having a body is forever deeper than finding yourself in the traditions. For your intuition, connection to experience, and exploratory nature which led you to a pedestrian mystic life will forever show you more than anything outside of you ever could. I am thankful to seek alongside you.

by long-term Team RunRunner Chaz Franke. In his words: “I know more about being a Buddhist and being a therapist than I do about being a runner, but I love looking for overlap between spirituality and movement.” Stay tuned for more of his writing.

New Year’s Resolutions Reimagined

Team RunRunner Laura after finishing the NYC Marathon, a common New Year's resolution for many.
Team RunRunner Laura after finishing the NYC Marathon, a common New Year’s resolution for many.

January 1 is just another day.

I’m not a fan of New Year’s resolutions. There’s something about them that feels forced. It’s as if we’re declaring that January 1 is the day we suddenly become a different person, make massive life changes, or erase all the habits we’ve built over the years. The problem is, in most cases, change just doesn’t work that way.

Understanding Change

Change isn’t an event; it’s a process. As Steve Magness reminded us recently, everything that occurs is a delayed reaction to the hours, days, months, and years that preceded it. Whether we’re talking about physical fitness, relationships, career growth, or personal habits, the outcomes we see today are the result of countless small decisions we’ve made along the way.

The Case Against New Year’s Resolutions

The caution with New Year’s resolutions is that they can create the illusion that transformation is instantaneous or tied to a specific date. We start to feel like failures if we stumble a few weeks in because the resolution wasn’t about the journey—it was about the outcome.

But what if we shifted our perspective? What if we focused on the small, steady steps we can take each day? What if we recognized that every decision we make, no matter how small, is shaping the person we’re becoming? This approach acknowledges that growth isn’t linear and that setbacks are part of the process. It also removes the pressure of an arbitrary start date, giving us the freedom to begin—or continue—whenever we’re ready.

This shift in mindset isn’t just about avoiding New Year’s resolutions—it’s about embracing actions that align with our goals and values, one step at a time.

Team RunRunner Shane Winzar enjoying the process of running rather than obsessing over the race outcome. PC: Shane Winzar
Team RunRunner Shane Winzar enjoying the process of running rather than obsessing over the race outcome. PC: Shane Winzar

An Alternative to New Year’s Resolutions

Here are three small, actionable changes to work on in 2025:

  1. Be Honest with Yourself About Your Goals and Commitments:
    • Your goals and your level of commitment should align. If you’re unsure, ask your coach! We love these discussions and can help you clarify your path.
  2. Don’t Give Yourself an Excuse in Training:
    • Avoid falling back on phrases like “That’s good enough for today” if it becomes a habit. Push through when possible, and if you find this mindset creeping in often, revisit your goals.
    • Replace “I’ll try…” with “I’ll hold on as long as I can.” These subtle word changes can shift your mindset and approach.
  3. Journal Your Workouts and Races:
    • Start journaling consistently. You might uncover patterns or recognize issues you’ve been ignoring, like those small “niggles” that you keep brushing aside.

Every day offers an opportunity to grow and improve. January 1st is just another day—but today, and every day after, can be the start of something meaningful.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.

What Are You Going to Do with All That Fitness?

Coach Corey showing that fitness can take you far beyond the race course.
Coach Corey showing that fitness can take you far beyond the race course.

“So, what are you going to do with all that fitness?”

At the time, the question from my coach stopped me short. I didn’t understand. It had never occurred to me to do anything beyond race. 

“Umm… I don’t know,” I replied, confused.

“Well, think on it,” he said. “You’ve spent the last eight months training for triathlons and a marathon. It’d be a shame to let it go to waste.”

Years later, I realize just how profound that single question was and how far ahead of his time my coach might have been.

Lost in Training Cycles

Too often, we get lost in the rhythm of training cycles with our sights locked solely on the next race. The pattern becomes predictable—train, taper, race, recover, repeat. Unfortunately, this can blind us to the broader potential of our fitness and the deeper rewards it can offer.

Coach Corey finding a reason for running beyond racing running across the Presidential Traverse in New Hampshire.
Coach Corey finding a reason for running beyond racing running across the Presidential Traverse in New Hampshire.

Beyond Racing

It’s worth thinking about a goal that isn’t tied to a race, especially in the off-season. Branching out gives us a mental break, allows for new perspectives, and can reward us with something far greater. Racing is part of what we do, but there is something more if we look a bit deeper.

Health as a Gift

Being healthy is a gift—one that opens doors to experiences many never get to have. Fitness isn’t just about races; it’s about being capable, resilient, and ready to embrace life’s adventures. It’s about being in places most people aren’t, not for a podium finish but for yourself. 

Answering the Question:

So, What Are You Going to Do with All That Fitness?

Fast forward to 2016. Four friends and I found ourselves running across the Presidential Traverse in New Hampshire. Known for its volatile weather, that day gifted us with clear skies and stunning views that stretched for miles. As we moved across the peaks, I thought back to my coach’s question. In that moment, it seemed very relevant. 

“This,” I thought. “This is what I am going to do with all that fitness, Richard.”

It wasn’t about a finish line or a time goal. It was about standing on top of the world, feeling alive, connected to the earth, and grateful for what my body could do. That day, the answer finally clicked: fitness isn’t just for racing; it’s for living.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

If you enjoyed this article, check out “The Gift of Running” also by Corey Turnbull.

The Gift of Running

Running: A Gift.

Running is often portrayed as a test of endurance or a path to physical fitness. But for those of us who lace up our shoes day after day, it’s much more.

It’s a gift—a simple, basic set of movements that carry us toward freedom, personal growth, and the self reflection that recalibrates our entire being.

Simple, Basic, Rhythm.

In its purest form, running is the ultimate anarchist in a complex world. No fancy equipment, no crowded agendas, no barriers other than the ones we place on ourselves. All it takes is a pair of shoes and an open space—a road, a trail, even a sandy stretch along the water. Once you start, the world feels wide open. There’s freedom in the rhythm of feet meeting the ground, freedom in the ability to move forward at your own pace and freedom to explore without limits.

TRR Coach Corey Turnbull celebrating the gift of running with a smile!
TRR Coach Corey Turnbull celebrating the gift of running with a smile!

Running strips life down to the essentials—breath, movement, presence. Every run is an invitation to escape the noise of modern life and reconnect with something far simpler. Out there, it’s just you and that is enough.

Growth Through the Journey

Growth doesn’t come from staying comfortable. The act of running teaches patience and persistence, asking us to show up even when motivation wavers. On those days, you learn to lean into the process, trusting that the effort you put in today will show up tomorrow.

Each run becomes a reflection of life. There are moments of exhilaration and moments of struggle, but every step is forward. You come to realize that growth isn’t just about the physical strength you gain but the mental toughness you develop. Running teaches you to embrace discomfort—not as something to be feared but as a manageable stepping stone on a longer path.

Every run is progress, even when it doesn’t feel like it. This is the gift of running.

Time to Reconnect

Running is a gift because it gives you time. Time away from the noise, the screens, the endless demands of life. Out there, it’s just you—no meetings, no to-do lists, no one else demanding your time or attention. Running offers a space where your thoughts can flow freely, where problems untangle themselves, and where you can simply be.

I’ve lost count of how many times I’ve left the house living in one world and returned in another. Running is an act of recalibration, a way to align the mind and body so they’re working in harmony. It’s in those quiet miles that clarity emerges—a new perspective on a challenge, a fresh burst of creativity, or maybe just the footfall on the road.

Running doesn’t demand much of us, but it gives back endlessly.

The Gift We Carry Forward

We often think of gifts as something external, something given to us. But running is a gift we carry within ourselves. It’s the freedom to move, the opportunity to grow, and the time to reconnect with who we are. It doesn’t just shape us as runners; it shapes us as people.

Out there on the road or the trail, we find a kind of honesty that’s rare in today’s world. We learn to appreciate the simple joys, to embrace the hard moments, and to cherish the quiet time we spend with ourselves.

Running is a gift, not because of where it takes us but because of what it allows us to find along the way.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

An Athlete’s Journey with COVID and Running

Setting the stage for an uphill battle with COVID-19

As an athlete, I’ve always prided myself on being resilient, but nothing could have prepared me for the challenges I faced after contracting COVID-19 four times in the past four years. Despite being vaccinated and boosted, COVID knocked me off my feet in a way nothing else had. I’d never had the flu, never experienced anything that sidelined me for too long, yet this virus took me out of commission for months. It wasn’t just about getting sick—COVID derailed my training, my races and my mental fortitude.

Each bout with COVID seemed to hit just before I was supposed to head out west for a race. Twice, I had to cancel races due to being sick, another I had to DNF due to long COVID. In the lead up, I’d worked so hard to prepare, only to find myself unable to run, train, or even recover in a normal timeframe. Months of doctor visits yielded few answers, and my symptoms were baffling: heart rate spikes, insomnia, dizziness, and blackouts during speed work. As an athlete, this was my worst nightmare.

COVID and athletes

Researching the effects of COVID and running, I realized I wasn’t alone in this struggle. Many of my athletes have also battled the virus, with varying recovery times from weeks to months. Some experienced erratic heart rates, fatigue and difficulty breathing, while others bounced back quickly. What I learned was crucial—when recovering from COVID-19, athletes must give their bodies the time they need. It’s not just about waiting for your lungs to clear, it’s about listening to and, most importantly, respecting the subtle signs your body is giving you.

For many, a nearly complete shutdown of training is necessary until all symptoms disappear. Starting back too quickly, or trying to jump in where you left off, can lead to setbacks and injury. It’s essential to ease back in at 50-70% of your previous training load. Given the limitations in research on COVID and running, let your body guide you from there. Even though the physical symptoms of COVID can be incredibly tough, the emotional toll might be even harder to process.

The mental side of chronic illness

Dealing with long COVID symptoms is an emotional rollercoaster that can take months to years to resolve. I experienced firsthand how my cardiovascular system was affected—my heart rate monitor struggled to give accurate readings due to misshapen red blood cells, a condition linked to macrocytic anemia caused by the virus. Confusingly, my blood work even showed iron overload, also caused by the virus. All signs were pointing out how my body wasn’t functioning as it should.

The psychological toll of this prolonged illness was immense. As someone used to pushing my limits, I suddenly found myself unable to keep up with even the lightest workouts. My heart rate soared at the slightest exertion, and my endurance felt like it had vanished overnight. I went from being strong and capable, to feeling fragile and unsure of my body’s ability to handle the demands of my sport.

Kristina was able to refind happy and healthy running post-COVID.
Kristina was able to return to happy and healthy running post-COVID.

Returning post-COVID to running and racing: a battle with fear and comparison

What made it even harder was the fear of showing up at a race again. After years of uncertainty, I didn’t know if I could be the runner I once was. There was no other option for me than to face that fear head-on. I signed up for a small race with a reduced training load and a simple goal: just show up. As a coach, I regularly help athletes face their fears: this was the time for me to put my own words into action. In the end, I made a pact with one of my athletes that if she showed up for her race, I would show up for mine too. To further prepare myself mentally for race day, I spent time journaling about my fears, goals and expectations, even writing down the worst-case scenarios and how I could handle them.

On race day, I did a lot of walking and jogging around the start area, constantly checking in with my body to make sure I wasn’t overdoing it. This race featured a grueling 7-mile climb, during which I kept my focus on the beauty around me—the fall foliage, the mountain air—and reminded myself that just being out there was a victory. When I crossed the finish line, I finished 3rd woman. More importantly, I had fun. It was the first time in years that I had felt that thrill again. This marked a huge step forward in my recovery from COVID and running comeback!

Coping with setbacks and steps for moving forward

If you’re struggling with illness or injury, know that it’s okay to grieve. It’s normal to feel angry, frustrated and sad when your body isn’t doing what you want it to do. But by allowing yourself to process those emotions fully, you give yourself the chance to heal. Sit with your emotions, journal about them, and let yourself grieve the loss of your former capabilities. Only then can you move toward acceptance and the possibility of new goals.

There’s no shame in starting over, adjusting your expectations, or even finding new passions. As athletes, we’re taught to push through, but sometimes the strongest thing you can do is let go of what was and embrace what is. In the end, every step forward is a victory. Every day you show up, whether it’s for a race or for your recovery, is a step toward a healthier, stronger future.

Non-running goals post-COVID to summit all US peaks
Outside of running, Kristina is chipping away at her goal to summit the highest point in each state.

Don’t forget to listen to your body—give it the rest, nutrition and patience it needs to heal. And most importantly, hold onto the joy that brought you to your sport in the first place.

Kristina Folcik is a TRR coach based in North Conway, NH. With her holistic training approach, Kristina helps beginner to advanced athletes on the roads and the trails achieve their goals.