10 Things I've Learned About Running

As runners, we’re constantly learning and growing, both on and off the track. Every step, every mile, and every race brings new insights—sometimes surprising, sometimes humbling, but always valuable. Over the years, I've had my fair share of lessons, from fueling mishaps to unexpected breakthroughs. These lessons aren’t just about running—they’ve shaped the way I approach life, my mindset, and how I handle challenges. So, in the spirit of reflection, here are 10 things I’ve learned as a runner that have stayed with me. They might not all be groundbreaking, but they’ve certainly helped me become a better runner—and a better person.

1) I’ve learned that your biggest breakthroughs can happen when you least expect them.

Some of my best race performances came on days when I was absolutely certain I wasn’t going to do anything special, or just "wanted to see what I could do". Funny, that! I set a half marathon PR on a 75 degree day when I had convinced myself it was going to be a horrible race because my 4-minute parking lot warm-up jog felt "harder than expected". I ran a 1-mile PR on the track "for fun", i.e. I just wanted to see how it would go! It’s funny how sometimes the best breakthroughs happen when we’re least prepared for them (or maybe because we don't get in our own way...)

2) I’ve learned that Salted Caramel gels in the middle of a steamy July long run are... not good. But they are excellent in the winter.

Oh, the trials and tribulations of fueling. I remember thinking that salted caramel gels would be the perfect fuel on a 88-degree summer morning, because they have salt! Love me a high-sodium gel! Spoiler alert: it was not. When YOU'RE hot, and drenched in sweat, and the sun is hot, and now your water is also hot, and you're desperately chasing every whisper of a breeze, caramel is not the flavor you want. However, on a cold winter run? Divine.

3) I’ve learned that you can get away with skipping strength training... until you can’t.

Strength training? I used to think, “Who needs that when I’m already running 40 miles a week?” The answer? Me. My back, hips, and legs all decided to have a rebellion of their own about three years ago. That’s when I learned the hard way that strength training isn’t optional! Now, I make it a priority, even if it’s just 20 minutes a couple of times a week. Trust me, your body will thank you before it stages a mutiny.

4) You will come up with brilliant, life-changing, earth shattering ideas while on a run... and immediately forget them as soon as your run is over.

New business ideas, life revelations, the secret to world peace... If it's really that important, STOP AND MAKE A NOTE! No, you won't remember, but a few days later you'll be drifting off to sleep when you realize that you had a great idea on your run and now you cannot remember what it was!

5) I’ve learned that it’s okay to have a bad run and not have it "mean" something.

For a long time, I used to let one bad run mess with my head. I'd beat myself up about it and think, "I’m going backwards" or "I'm doing something wrong." But now I know: everyone has bad days. It’s part of the process. You learn more from the tough runs than the perfect ones. So, if you’re ever feeling off, remember that a bad run doesn’t define you. It’s just another part of the journey.

6) I’ve learned that it's okay to walk.

The first time I gave myself permission to walk during a run was a huge mental shift. I had spent years pushing through every run, determined to run the whole distance without a break. But after the big "ah ha!" revelation when I first learned about the importance of easy effort running, I committed to keeping my easy runs truly easy... which mearn taking walk breaks when I needed to keep my effort and heart rate in the right zone! Walking isn’t a failure. It’s just part of the process. I even took a walk break in a race where I placed first overall female, and we've seen some elite runners take walk breaks in their marathons, only to end up on the podium! Sometimes you need a little breather to continue stronger.

Learn more about Run-Walk and How to Use It!

7) We all have unique taste in what we listen to...

Are you someone who listens only to the sound of your own footfalls, your breathing, your heart beating? Or are you someone who needs your favorite playlist blasting or else you'll go nuts? I used to require music on my runs because I was so afraid of the little voice in my head telling me "you can't do this, you're not strong enough!", but now I'm happy to listen to music, podcasts, or nothing at all, depending on my mood. But let's face it: we all have our own singular taste when it comes to our running playlists.

Things I have listened to on my runs:

1) A metronome

2) "Gimme Gimme (A Man After Midnight)" by ABBA on repeat (for about a week)

3) The entire Hamilton: The Musical soundtrack

4) The entire Les Miserables Original Broadway Cast Recording (London, 1985)

5) The Rise and Fall of the Third Reich: A History of Nazi Germany by William L. Shirer

6) Marc Anthony Radio on YouTube Music

7) Yacht Rock Radio on YouTube Music

8) The album American Idiot by Green Day (not the musical!)

9) A playlist of songs including...

• "Save The City" from Hawkeye (remember when he's at the musical in the first episode? THAT SONG IS A REAL SONG! AND...... drumroll for my musical theater friends.... yes, that is Adam Pascal (of RENT! fame))

• "Werewolf Bar Mitzvah" from 30 Rock, ALSO A WHOLE REAL SONG!!

• "Jack Sparrow (ft. Michael Bolton)" by The Lonely Island, because, duh.

8. I’ve learned that vulnerability is strength.

There’s something incredibly humbling about running. No matter how much you train, there’s always the possibility that your body won’t perform as expected, or that you’ll hit a wall you didn’t anticipate. Over time, I’ve learned that it’s okay to be vulnerable in these moments. It’s okay to admit when I’m struggling or when I’m not where I want to be. Accepting vulnerability has made me stronger, because it’s taught me that embracing my weaknesses is the first step toward overcoming them.

9. I’ve learned that self-compassion is key to progress.

I am my own harshest critic. And when it came to running, I would push myself too hard, feel frustrated when things didn’t go exactly as planned, and beat myself up over missed paces or bad runs. But the key to long-term success isn't perfection: it's self-compassion. Running has taught me to be kind to myself, to celebrate the small victories, and to recognize that not every run is going to be perfect. Progress isn’t linear, and that’s okay.

10. I’ve learned that the more I run, the more I realize I don’t know.

Running has taught me that there is always more to learn. No matter how many miles I put in, I never stop learning about myself—about my strengths, my weaknesses, and my potential. Each run offers new insights, new lessons, and a new opportunity to grow. It’s humbling to realize that running, like life, is a constant journey of discovery. And maybe that’s the most profound lesson of all—that there’s always more to uncover, and that’s what makes it all so worth it.