Running With ADHD: An Interview with Ultra Runner Megan Alvarado

For many women, ADHD goes unnoticed for years. Hidden beneath perfectionism, anxiety, structure, and coping mechanisms that make them appear highly functioning from the outside. Competitive ultra runner and mom Megan Alvarado spent much of her life feeling like something was “different,” but it wasn’t until adulthood and becoming a mother that she finally pursued answers.

In this conversation, Megan shares what ADHD looks like for her, how running became one of the only places her mind quiets, and why understanding the why behind struggles with focus, consistency, and overwhelm truly matters.

“I’ve always thought something was different about me.”

“I’ve always thought something was different about me - even when growing up,” Megan says.

[As a child, she struggled with sensory issues and reading comprehension, and often felt like she had to work harder than the rest of her classmates.]

“There were multiple classes in elementary school where I was put next to the teacher’s desk. My reading comprehension was deplorable, and it felt like I had to work harder - especially in high school and college than my peers, to do well.”

[After learning that both of her sisters had been tested for ADHD, Megan brought it up with her therapist, who encouraged her to pursue testing herself.]

“I read more about how ADHD presents itself in women and it fit.”

[But it wasn’t until becoming a mother that her symptoms became much harder to manage.]

“I’m a perfectionist, and I had learned to manage and cope with structured routines and systems that kept my mind and life organized. There is close to zero predictability when you have a child.”

[She says motherhood disrupted the structure she desperately depended on.]

“All the overstimulation that happens when a child becomes part of your family - the noise, mess, and constant needs - made life and work harder to manage.”

[Getting diagnosed ultimately brought her relief.]

“I was happy that I made the appointments to get tested for ADHD. It was validating to know that my brain does in fact work differently.”

Running as Mental Clarity

[Megan first started running through cross country and track in high school before returning to it recreationally in college.]

“In college, it became a way to destress and process my problems.”

[Later, after meeting her now-husband while he was training for a 100-mile ultramarathon, she was introduced to the ultra running world.]

“Training at higher mileage now, running is something that clears my brain. If I can get in the zone, it’s one of the only times my brain quiets, and I love that feeling.”

[She describes herself as naturally competitive and says she is drawn to the measurable side of running.]

“I like that running has concrete numbers (time, distance) that I can measure my progress with and I can push myself to aim higher.”

[On her best days, running feels freeing.]

“On days I take Adderall or I can get into a zone, it’s beautiful. My brain quiets and I can just run without thinking about constant to-do lists or past conversations that I’ve had or song lyrics randomly popping up.”

[But on overwhelming days, ADHD can dampen the experience.]

“When I have a lot on my mind and life feels extremely overwhelming, I’m unable to go more than a mile or two on the treadmill at a time without taking breaks because I suddenly need to start something or accomplish something else.”

Megan’s Take on ADHD in Women

[Megan feels that ADHD in women is still deeply misunderstood.]

“I think people envision ADHD as young boys unable to stay seated in school. But with women, it often presents itself as mental restlessness, fidgeting, ability to hyperfocus on tasks, perfectionism, and having a hard time making important decisions.”

[For years, she believed anxiety alone explained what she was experiencing.]

“I absolutely have anxiety, but I also have ADHD.”

[One of the clearest signs came after starting medication.]

“Once I started taking ADHD medication, my racing thoughts at night that kept me from falling asleep weren’t there anymore.”

[Those thoughts weren’t always anxiety-driven fears. Often, they were endless mental loops.]

“It was thinking about conversations I had that day (or even a month ago) and thinking about what I could have said differently, song lyrics, or practicing conversations I planned to have in the future.”

When You Give an ADHD Runner a Treadmill…

[When asked to describe how ADHD shows up in her daily life, Megan said she uses the treadmill for much of her training and describes what she calls her “classic ADHD running training.”]

“I get off [the treadmill] to get water. I see there are plates in the sink - I load them in the dishwasher - I go to fill up my water bottle and the ice machine is stuck - so I need to fix that – I finally fill my water bottle - realize the dog needs to go out to pee and I should too...”

[Eventually, she makes her way back downstairs…]

“I get [back] on the treadmill and realize I forgot my water bottle. The reason I went upstairs in the first place.”

[Sometimes, she says, she gets distracted again before eventually retrieving it.]

Training With ADHD

[Structure and consistency help Megan stay grounded in training.]

“Structure and consistency really help keep my motivation there. I have a plan for what I want to do in a day and usually I am able to stick with the plan.”

[For important workouts, she often chooses the gym treadmill over running at home because fewer distractions make it easier to stay focused. But when plans unexpectedly change, adapting can feel difficult.]

“When life happens, it’s often hard for me to be able to mentally process that and figure out a backup plan.”

[To help maintain focus during runs, especially treadmill runs, she intentionally builds in variety.]

“I will often do repeats like four minutes easy, one minute fast. Or three minutes flat, two minutes hills. The constant variation really helps my brain focus.”

[Long, steady-paced runs are a lot harder unless she’s running with a friend. She also relies on multiple forms of stimulation during training.]

“I listen to music and play games on my phone to keep my brain occupied.”

[Variety helps outside of workouts, too.]

“Different locations, routes, and running first thing in the morning (often before the kiddo wakes up) is also helpful in sticking with a routine and not derailing training.”

[Preparation is another major tool.]

“I will usually sleep in my running clothes and pack all my water, fuel, and gym bag (or hydration pack) the night before to make sure I don’t forget anything because I know my executive functioning ability - especially first thing in the morning - just isn’t there.”

Trail Racing, Focus & Mental Strategies

[Trail racing naturally works well for Megan’s brain, she explains why…]

“There’s enough different visual stimulation and footing that my brain is occupied with making sure I don’t trip and fall, so it doesn’t have space to think about all my to-do lists.”

[Road races and track races require different strategies.]

“I listen to music. I have also found that focusing on a power word or phrase every five miles and repeating it in my head (strong, confident, be patient) is helpful to stay focused.”

[She’s also found binaural beats helpful for concentration.]

“The beats playing at two slightly different frequencies, one in each ear, keeps the brain busy and can help with focus.”

[Thumb tapping has also become a focus tool during races.]

Why Megan thinks More Women Need to Hear This

[Megan believes many women have ADHD without realizing it.]

“Starting ADHD medication has literally been life changing.”

[Looking back, she often wonders how different earlier years of life could have felt with the right support.]

“I think back to college and how hard I struggled, and if I was medicated, it would have been a completely different experience.”

[She also believes running can be especially helpful for women with ADHD.]

“Running helps us keep a structured routine, gives mental clarity, and because our bodies don’t process dopamine like others, it gives a much-needed dopamine boost.”

[Megan hopes women stop blaming themselves for struggles that may stem from how their brains function.]

“Women can be hard on themselves and understanding the why behind struggles with training consistency or focus matters. It’s not because we’re lazy or don’t have the work ethic, our brains just function differently.”

“I have alarms for everything.”

[At the end of the conversation, Megan mentions one final detail that perfectly captures how she’s learned to work with her brain rather than against it.]

“As part of my structure and routines, I have alarms for everything in my life,” she says. “Even things that should be routine, like picking up my child from preschool.”

“If I have a new appointment, it immediately goes into my family calendar and an alarm goes onto my phone to remind me.”

THANK YOU, MEGAN!

Megan is an accomplished runner, mother, and human being who has done the ongoing work of understanding how her brain functions and how to work with it, both in running and in life. Her transparency shows us that a diagnosis is nothing to be ashamed of and offers a glimpse into what it can look like to navigate ADHD as both a woman and an athlete. For Megan, and for many others with neurodivergent brains, it can be a lifelong process of working toward a quieter brain, but she certainly shows us that there is real hope in that process.