Don't just run next year

For years, I was stuck in a frustrating cycle. Lace up my shoes, build fitness for a few weeks, get injured, quit. Six months later, I'd start all over again.

The problem wasn't my dedication. It was my approach.

I didn't understand training intensity, volume, or proper technique. Every run felt like it had to be hard to count. I'd naturally settle into a pace that felt "good". What I now know was threshold intensity.

Here's what changed everything: small, consistent progress beats sporadic heroic efforts every time.

In just a few years of smarter training, I've achieved times I genuinely thought were impossible. The secret wasn't pushing harder, it was holding back.

The Mistake Most Runners Make

When you "just go out for a run," you're typically running at threshold intensity, that comfortably hard pace where you can speak in short sentences but not hold a full conversation.

Here's the problem: this intensity should only make up 10-20% of your weekly running, not most of it.

The remaining 80-90% should be easy running. For me, that meant:

• Adding run-walk intervals when building my base

• Running 1-2 minutes per kilometer slower than my "preferred" pace

• Accepting that easy days should feel almost embarrassingly slow

At first, this felt wrong. Surely running slower wouldn't make me faster?

But that's exactly what happened.

Why It Works

Easy running lets your body adapt without excessive fatigue. You build aerobic capacity, strengthen tissues, and develop the endurance foundation that supports faster running later. Most importantly, you stay healthy and consistent, the two ingredients that matter most.

Starting with too much intensity or volume might feel satisfying now, but it limits your long-term progress.

So I’m challenging you this week: Slow down. Take walk breaks if needed. Let go of ego and embrace the pace that lets you finish feeling like you could do more.

Your future PRs will thank you.

Thank you for reading,

Tim 👟