Running Journey – Week 3

This week looked a little different than the first two.

I only completed two runs, and honestly, I'm completely okay with that because I gained so much more than I expected.

One of the biggest lessons came before I even started my first run. I woke up with a migraine, and in the past that would have meant staying in bed with an ice pack and putting life on hold.

Instead, I had an errand less than a mile from home, so I laced up my shoes and used my run/walk practice to get there.

I knew movement had a fifty-fifty chance of helping the migraine or making it worse. It ended up doing neither. The migraine was still there, but it didn't stop me from moving, getting my errand done, enjoying some sunshine, and proving to myself that pain doesn't always have to dictate what's possible. After my errand I got to go home and rest my head feeling genuinely accomplished! 

That felt like a huge win.

My second run felt great, too. I experimented again with 30-second run intervals and 45-second walk intervals, and my body responded well. More importantly, the run sparked a much bigger question:

What does it actually look like to build capacity in a healthy way?

Not through urgency.

Not by constantly making every workout harder.

But by slowly expanding what's possible while continuing to enjoy the process.

That question led to another realization.

I've noticed that after running one mile with 30-second run and 60-second walk intervals, I consistently feel great the next day. When I shorten the walks or push a little harder, I feel more activated afterward. That's not failure—it's feedback.

It reminded me that I don't need to rush my progress.

I can build capacity by gradually increasing time on my feet instead of increasing intensity.

One funny realization came after watching someone else jogging this week.

I suddenly realized...I'm probably not running as slowly as I thought I was!

Because my running intervals are only 30 seconds, I naturally want to move at a quicker pace. It made me laugh and reminded me that if my goal is to build an easy, sustainable running practice, slowing down is actually part of the skill I'm learning.

Perhaps the biggest mindset shift this week was recognizing that I'm not really training for a 5K anymore.

I'm rebuilding trust.

Every run ends while I still feel good.

Every run teaches my brain:

"I ran. I felt good. I recovered well. Running is safe."

That's the real training.

The 5K will simply be one milestone along the way.

This journey is really about finding my way back to joyful running.

A few reflections for the week:

• Where in your life are you trying to force progress instead of allowing it to unfold?

• Have you ever discovered that doing less actually helped you build more consistency?

• What's one way you've learned to trust your body a little more this week?

I'd love to hear your thoughts.