The advice I didn’t take — But you should

October 8, 2025

I’ve received lots of good advice over the past 13+ years of running, but that doesn’t mean I immediately took the tips to heart. Sometimes (oftentimes?), I learned the hard way that my running mentors were right. Years down the line, I’d hear their whispers in the back of my mind as I finally realized why I should follow their advice.

To spare you from a similar fate, I pulled together a list of tips that I initially ignored.

1. Fuel your running

Eat, eat, eat. This is one of those tips you see everywhere, but it’s everywhere for a reason. You need energy (i.e. food/calories) to run and recover. So many times I’ve finished runs and not eaten something soon after and became totally lethargic (or nauseous and dry-heaving). Similarly, starting a run fueled is essential. Folks used to tell me I should have something before a run if it’s been a while since eating, but I always feared my stomach wouldn’t be able to handle it. Over time, I’ve learned bonking from being hungry is worse than feeling a little full on a run. You’ll have energy to run, and you’ve set yourself up for better recovery.

This also applies to fueling during runs. After finding out last year I was grossly underfueling during marathons, I’ve almost doubled my carb intake while running. It’s a game changer. I have steady energy during long efforts, and I’m not stuck on the couch the rest of the day after I’m done. It takes time to train your gut to handle more — something I’m still working on – but it’s so worth it. 

2. Properly pace your races

Since the beginning of time, runners have gone out too hard in races. Personally, I remember early in my track years. I was a miler at the time (ew) and not happy with my times. Despite what my coaches told me, I was afraid to start conservatively. I feared that if I started slower, I would still run positive splits and finish in an even slower overall time than if I had started out fast. This continued for a while, years even.

Finally, I started properly pacing my races, both in the mile and cross country. Lo and behold, races went better. They were easier when I didn’t feel like death a quarter of the way through, and I was able to pass people who did go out too fast. I attribute some of this to gaining more fitness over the years, but proper pacing was a huge piece. While I’m still not perfect, I now aim for smart pacing every time I line up.

3. Strength train

Another piece of advice seen everywhere and often ignored. After half-heartedly strength training in high school, I swapped the weights for yoga in college. I had my fair share of injuries during this period (though underfueling probably didn’t help). Since then, I love and still do yoga, but I’ve started incorporating some actual strength sessions after workouts, focusing on leg stability and core. I’m floored by how much steadier and stronger I feel running. And I haven’t had a major injury since.

I aim to hit the gym twice a week after workout runs, but cut myself slack if I have a race that weekend (or just a really busy week, to be honest). I try to do some resistance band work instead when this happens; it’s less intense and can be done anywhere, but it still activates the muscles. Whenever I start feeling a nagging pain in a specific muscle group, I try to focus on that group in the gym. It’s not foolproof, but it tends to clear up the pain quickly.

4. Listen to your body over your training plan

This is the advice I’m still working on the most. Of course it is important to follow your training plan and get your runs in, but sometimes your body needs you to adjust what’s on the calendar. Hard training blocks, tough times, or busy weeks can all wear down the body more than expected. It’s okay to shorten the distance, lower the intensity, or entirely skip a run. Just as fitness isn’t built in a single run, it isn’t destroyed in a single run either. Sometimes, getting the extra rest and recovering for future runs is more effective long-term than grinding through miles because of an arbitrary number in your mind. Your body is your best data tracker; listen to it.

5. Have fun!

For almost every runner, this sport is just a hobby. Don’t take yourself too seriously. No matter what happens on race day or in a hard training session, the Earth will still spin, your friends and family will still love you, and your life will continue on. Running isn’t your or anyone’s identity — it’s just something we love to do. So be sure to have fun with it! 

If you think you might need a mental reset to find the fun (been there), taking the time and effort to train your brain to enjoy running is well worth it. Think about all the reasons you love to run, such as the physical benefits, mental clarity, or social aspect. Remember it’s okay if you are not hitting the goals you want to right now. Trust the process of training and have fun along the way.

I hope my running lessons save you some of the mistakes I made. But if not, there’s something special about how people learn and grow through running. Maybe these tips can add to that magic.