Running has transformed my life in ways that go beyond physical fitness.
From the mental techniques that help me push through the final kilometers of a marathon to the community connections that have enriched my life in a new city.
When you’re embarking on a running journey, it is important to equip yourself with a running toolkit and community that serve you both on and off the track.
Here’s what I’ve learned along the way.
Table of Contents
Mental Game
Marathon running is as much a mental challenge as it is physical.
When I first started competing in marathons, I hit “the wall”—that moment when your body screams at you to stop.
But I’ve since developed strategies to push through when in doubt.
Dedicating Each Kilometer to Your Community
My favorite technique for the final kilometers of a marathon (usually from the 35K mark to the finish) is to dedicate each kilometer to someone important in my life.
I’ll run one kilometer for my mom, one for my dad, and one for each of my close friends.
During that kilometer, I reflect on how grateful I am for them and what they’ve contributed to my life.
I think about what they would say to me if they were there cheering me on.
This fills me with positive energy and gratitude, helping me forget how difficult the run is becoming.
And most importantly, I always save the final kilometer for myself—to thank myself for pushing through, for believing in my capabilities, and for not giving up.
Trusting My Coach Over My Doubts
I’ve struggled with impostor syndrome throughout my running journey.
There have been many times when I didn’t believe I could achieve what my coach thought I could. I typically find myself calling him before a race, letting him know that my goal is impossible.
His response is always simple:
“You’ve completed all the training I’ve given you, and the data is showing you are ready. Trust your legs.”
He believed in me when I didn’t believe in myself.
This taught me an important lesson: sometimes we need to trust others’ perceptions of our capabilities more than our own self-doubt.
The Coach-Athlete Relationship
There’s something special about the bond between a coach and athlete.
During my most recent marathon, around the 36-kilometer mark when I was suffering from muscle cramps in both legs, I saw my coach on the sidelines.
“Coach, I cannot do this!” I yelled while running past him. “I can’t hit my goal time! My muscles are cramping!”
His response was simple.
“Go! Go! You got this!”
At that moment, his confidence in me was enough to keep me moving forward despite the pain.
I’ve learned to trust that voice—sometimes the right coach can see potential in you that you can’t yet see in yourself.
Nutrition and Hydration
Proper fueling has been crucial to my marathon success and avoiding “the wall” in recent races.
Here are a few tips to keep you hydrated and ready to go.
Gel Strategy
I take one energy gel before the race starts, then another gel every 20–30 minutes throughout the marathon.
This consistent energy supply helps prevent crashes.
Hydration Approach
I always run with a handheld 500 ml water bottle, even during training.
I take small, consistent sips rather than large amounts at once.
I’ve grown so accustomed to running with it that I barely notice the weight anymore.
I also add sports mix to my water for electrolytes rather than using carbonated drinks, which don’t work well for me during running.
Breathing Techniques
Breathing properly can make all the difference between struggling and feeling like you’re gliding along.
My technique is simple but effective:
- I breathe in through my nose and out through my mouth
- I maintain a consistent breathing rhythm that matches my cadence
- I avoid listening to music while running, as it can disrupt my natural breathing pattern and change my cadence
The only time I change this pattern is in the final kilometer or two of a race when I’m giving everything I have.
Everything goes out the window: it’s go time now!
I’ve found similarities between breathing for running and swimming (which I recently started learning).
In both activities, rhythmic, controlled breathing makes all the difference to performance and comfort.
Recovery Methods
Proper recovery is essential for consistent training.
My key recovery tools include:
- A portable massage gun (which I bring everywhere)
- Stretching after runs
- Maintaining my 5-6 run days per week but varying intensity to allow for recovery
The massage gun has been such a game changer that several of my friends have asked me to bring them the same model from China after seeing how effective it is!
Finding Community Through Running
When I moved to Montreal a few years ago, I didn’t know many people.
Someone suggested joining a community running club called “Le 6AM”—the name refers to their 6:00 AM start time.
This meant waking up at 5:00 or 5:30 AM to get to the meeting spot. Despite not being a morning person at the time, I decided to try it.
What I discovered was far more than just a running group—it became my primary way of making friends and building community in a new city.
The club runs a social 5K pace where we can chat while running, and afterward, we stop for coffee.
It’s during these coffee sessions that I’ve made some of my closest friendships, including my current best friend.
What’s remarkable is the dedication of this group—hey run in winter and summer, even during snowstorms.
I remember days when it was colder than minus 30 degrees Celsius, and people still showed up bundled in gloves, tights, beanies, and neck warmers.
From Solo Runner to Community Builder
My running journey has come full circle—from being the newcomer struggling to meet the qualification time for a running club to becoming someone who organizes running activities for others and the community.
Recently, I started a running club at my workplace and got more than 30 people signed up for a half-marathon race.
There’s something special about sharing the joy of running with others, especially beginners who might be experiencing the same doubts and challenges I faced when I started.
Seeing them progress reminds me of my own journey and reinforces how far I’ve come.
Conclusion
The mental strength, community connections, and self-belief I’ve developed through running extend far beyond the track or racecourse.
Whether I’m taking on new challenges like swimming or facing obstacles in other areas of life, I now have proven strategies for pushing through discomfort and doubting voices—especially my own.
Running has taught me that I’m capable of far more than I initially believed, that consistent effort compounds over time into remarkable results, and that the right support system can help us achieve what once seemed impossible.
These are lessons worth every early morning, every muscle cramp, and every kilometer logged on this continuing journey.