Running Toward Freedom, Week 4

It seems like every week I am adding layers to what I learn in this experience. 

I completed two runs this week and kept my familiar 30-second run / 60-second walk intervals. I also extended my total time on my feet by adding a longer warm-up walk before my intervals and continuing to walk after the running portion was complete.

One thing I focused on this week was slowing down.

After realizing I had probably been running faster than I intended, I became much more mindful of finding a truly relaxed pace. It felt surprisingly good, and I finished each run with plenty of energy left in the tank.

I'm really beginning to appreciate that stopping while I still feel great isn't holding me back—it's helping me build a positive relationship with running.

One of my favorite additions this week has been using my cooldown walk as part of the practice instead of simply the end of it.

During my cooldown, I use a traditional brain retraining practice to acknowledge old patterns that no longer serve me—especially the belief that exercise has to end in exhaustion or fatigue. Then I remind myself of my strength, my growing capacity, and the life I'm creating now.

Finally, I spend a few minutes visualizing myself  feeling energetic, strong, and completely free. Maybe I see myself finishing a fun run laughing with a group of friends, or calling a friend and saying "I got a pull up today!" with utter glee....I love being able to really be grounded in this feeling while also doing the cool down and being outside. 

The workout isn't finished when the running stops. It's finished when my body and mind have both settled into a place of safety and confidence.

The second run of the week taught me another valuable lesson.

I headed out mid-morning after only having a protein shake instead of a proper breakfast. By the time I finished, I felt pretty out of sorts. For a brief moment, I could feel an old pattern of panic trying to sneak back in.

Instead of assuming something was wrong, I paused and listened.

The answer was simple.

I wasn't broken. I didn't feel out of sorts because something was wrong with me or because I have XYZ chronic anything... 

I was under-fueled, and my body was having a completely normal response. 

So I completed my cooldown practice, made myself a wholesome breakfast, gave myself permission to rest, and before long I felt completely like myself again.

That experience reminded me that taking care of myself is part of the training—not separate from it.

Perhaps my biggest realization this week is why I'm so excited to build my running capacity....

It's not because I'm chasing a pace, a finish time, or a number.

It's because I genuinely love being out there.

I look forward to my runs.

I enjoy moving.

I love being outside.

The more capacity I build, the more time I'll get to spend doing something that brings me joy, that I can essentially do ANYwhere ANYtime I want. I almost can't wait. 

That's a very different motivation than I've had in the past.

And I think that's exactly why this journey feels so sustainable.

A few reflections for the week:

• What activity brings you so much joy that you'd simply love to be able to do more of it?
• Have you ever mistaken a basic need—like rest, food, or hydration—for something being "wrong" with your body?
• What's one old belief you're gently replacing with a new, healthier one?

I'd love to hear your reflections. They often help me reflect a little more deeply on my own journey.