If you are reading this post within the first few days of our brand-new year of our Lord 2026, your running goals should already be set and in motion. You shouldn’t need to cram in the later months, nor should you have to adjust because you were caught unprepared. If your goals are not set yet, click here before proceeding. If they are, let’s focus on how to achieve them.
It is all about the way you present it to yourself. Image by ChatGPT
A sure way to keep yourself focused on your goals is to shift certain paradigms in your mindset. Little adjustments that, when applied, should put you in a position to achieve your 2026 goals. Some may apply to you, some may not. Let’s check them out:
1 – Focus on effort, not on pace – Easy pace is not measured in minutes and seconds per mile. It is about effort. An easy effort, hence the name. Sure, there are workouts where specific paces must be maintained. There are speeds and progressions to hit. But that is only in selected training sessions. Most of your training is always at an easy pace. So, keep it easy. Let the pace be a product of your effort, not the other way around. If sharing it on Instagram is embarrassing, keep it to yourself.
2 – Break your training into sections – Every single training has components that must be compartmentalized and distinguished so they can be appropriately executed. A light mobility session and a warm-up should be part of every single run. It is once you’ve taken care of these that your actual training session, where there are benefits to realize, starts. Regardless of what it is. Short intervals, long intervals, fartlek, progressions, you name it, all consist of segments that should be understood, respected, and executed. They are all there for a reason, so don’t rush or skip them. The same applies to the cool-down. There’s no need to jump into your car 30 seconds after turning off your watch.
3 – Running is a privilege, not a chore – Why do you run? Is anyone forcing you? Is the Boogeyman going to catch you if you stop? We run because we have chosen it as our sport, our vehicle for health, or our release valve from the stresses of life. Make it an enjoyable part of your day, not a chore. Make it your “me time” or your “social time” with your buddies. Will there be days when you would rather walk through crushed glass than go for a run? Of course! But those should be few and far between. Our running is not guaranteed. Injuries, time constraints, family demands, weather, work, and so many other distractions conspire against our running time. Understand the privilege of being able to run today and be thankful for it.
4 – Reframe your thoughts – Most runs don’t fall apart because your legs quit, but because of a thought you let go unchallenged. “I’m slowing down.” “This isn’t my day.” “I should back off.” Reframing is stepping in and editing that sentence before it becomes a decision. Not with unquestioning optimism, but with perspective. ‘I’m tired because I’m working.’ This pace still gets me where I need to go. “I don’t need to quit; I need to adjust. Once you start deliberately executing this, you will realize how often your mind jumps to conclusions your body hasn’t made yet. Running becomes less about fighting discomfort and more about managing the dialogue that surrounds it. Change the words, and the experience will often follow.
5 – Running is a journey, not a destination – There is no finish line. Races, PRs, and medals matter, of course, but they are just checkpoints. Accepting running as a lifetime journey changes the measurement of success. It’s no longer about faster times or longer distances, but about what running teaches you along the way. The patience to keep training when progress is slow. The humility of setbacks. The satisfaction of keeping showing up. Goals stop being pressure points and become refueling stations. They give direction without defining your worth as a runner. Miss one, and the journey continues. Hit one, and you keep moving forward. This mindset will keep you running for decades to come. Not because you are chasing one more medal, but because running still has something to teach you.
In 2026, let’s focus on the joy of running. Achievements and setbacks are part of the process, part of what makes running special. Always remember why you chose to run.
We are facing a brand-new year. Twelve clean-slated months ready to be lived. 365 crisp calendar pages waiting to be filled with experiences, memories, and achievements. The time has come not only to have our goals ready but also to set up a plan to realize them.
If you, like most of us procrastinators, are not thoroughly prepared for 2026, please read below to follow a structure and get there before the final countdown of 2025.
► Reflect on what happened in 2025 — To know where you are going, you must know where you are coming from. Understanding what made the previous year a success, less than that, or even a miserable failure, is the key to making the necessary adjustments. Adjustments will be needed to maintain the same trajectory or to find new paths to reach that elusive road to success. So, take your time to look back, reminisce, identify, understand, and realize before you take any steps towards defining what you want from your running in 2026.
► Set up your 2026 goals now — Do not procrastinate. Figure out what you want from your running this year. Goals may be time-related (first 5K under 25), distance-related (finally getting to 1000), social (I want to make like-minded friends), health-related (losing those last few pounds), or a combination of everything. Adjustments and detours are expected, but to adjust and recenter, you must have a clear path to your destination.
► Set up the path to achieve your goals — Antoine de Saint-Exupéry (yes, The Little Prince author) said that “a goal without a plan is just a wish. Right on point! You must know how to get there and how to do so on time. Goals may need steps, checklists, reassessments, checkpoints, rewrites, refinements, and more. For time-related goals, speedwork is essential, but a 5K PR is not the same as a marathon PR. Running your first 100-miler requires a different approach than your local Turkey Trot. So, know what you are doing, why, and when.
► Register for the races — If your goal is performance-related in a specific race, time, or distance, register for a race right now as soon as you are done reading this post. Nothing will get you more focused than having a date with destiny in your calendar. I know of no focusing tool sharper than spending the money on an upcoming race. And if your goal race hasn’t opened registration yet, register for another race so you can stay active and focused until the day comes.
►Venture outside your comfort zone — Running is a sport that, beyond the health and social benefits, can teach us so much about who we are and how the bounds of our limits are far beyond what we thought possible. So, don’t get comfy just on what you know. Set up an extravagant short-term goal to keep your training fresh and varied. If you like marathons and halves, push for the fastest 5K you can. If you like the shorter distances, set up a trial date for your fastest mile ever. The options are endless: run an ultra, venture into a trail, force yourself to run slower, etc. Your imagination is the limit.
► Embrace failure — Failing is part of the process, and eventually, you will fail. You get up, dust off, figure out what happened, reassess, and keep moving forward. If you learned something from it, it is not a failure. And when you don’t get what you originally set out for, you get experience, which could be even more valuable than the original goal.
► Remember you are doing this for fun — Unless your family’s economic survival depends on your running performance, you are just running because you like it. So, make sure everything you do contributes to the enjoyment and extension of your running journey, and the satisfaction of achieving your goals while keeping yourself injury-free.
My sincere wish for you in 2026, my dear reader, is a year of endless, injury-free miles and PRs in all your distances. May you plan properly to accomplish it all.
A couple of weeks ago, I was running a local 10K, and approaching Mile 3, I noticed a runner ahead of me, maybe in his early 40s. He caught my eye because of his weird running form. As I got closer, I saw that his left shoelace was undone. So, as I reached him, I did what a normal runner would do: “Hey, your shoelaces are undone”.
This shouldn’t happen. Ever! (Image by ChatGPT)
As I passed him, he replied with some level of exasperation: “Yeah, I know! That’s why I am opening my leg to the left, so I don’t trip.” I shrugged my shoulders and kept running my race. My job was done. The guy thanked me, and that was that. I guess he must not have kissed the ground, since I didn’t see or hear any emergency vehicles on the road.
There are so many wrong things with the scene. I completed the race in a tad over one hour, so it is not like this runner was going for any earth-shattering world records. And even if he was going for a PR, this was not helping. How could someone decide the risk of tripping and falling on the asphalt with 2000 runners behind was not worth 30 seconds of your finishing time? How much saved time is worth getting injured, as you decided to change your mechanics to adjust your unlaced shoe?
I was wondering what kind of runner does not perform the most basic checks on their equipment before a race. And thus, here you are reading a blog post on the subject.
The scope of this post is not to teach you how to tie your shoes properly. There are too many ways to get into the top 10 here. And by now you should know how to tie your shoes.
Unless you have the finish line in plain sight, the right way to approach this situation is to step to the side, stop, redo shoelaces properly, both shoes, and then resume activity.
At the bare minimum, you should verify you have tied a double knot. And if the remaining lace is too long and is jumping all over the place, which will eventually make it looser, take the extra string and place it between the shoe’s tongue and laces. That will keep it secure for the duration of your run.
For every single run, not just a race, it is your responsibility to perform a basic check on all your equipment. How about these situations:
► Imagine a shortstop with broken leather straps in his glove’s pocket when he is fielding a line drive and the winning run is on third base.
► Imagine a referee at a soccer game checking the overtime in a championship match to find the watch has run out of battery.
► Imagine a swimmer in the middle of a 400 combined with her swimming goggles hanging from her neck.
► Imagine yourself in your goal race, pushing for a PR, and your shoelaces are undone.
30 extra seconds will pay off in the long run (Photo: Tirachard Kumtano, Pexels)
And as we talk about shoelaces, understand that this is a generic reference to all your running equipment. All of it.
► The time to realize your shorts’ elastic band won’t hold is not when you are 5 miles away from your car.
► The time to realize you don’t have enough safety pins to attach your bib for tomorrow’s race is not right before you go to bed.
► The time to figure out the sole of your shoe is separating is not when you still have 10 miles to go in your marathon.
► The time to figure out that gel is expired is not when it is in your mouth just when you are counting on those extra calories.
► The time to discover your headlamp has run out of battery is not in the middle of your night run.
We must own it. It is our responsibility to ensure that all our equipment is in good condition to perform the task at hand. And if it is not, assume that the only one to blame is yourself. Learn from it and make sure it never happens again.
Any stories you would like to share about basic equipment failures? Please do so in the comment box below.
When I started running over four decades ago, there was very little literature on the sport. A new book here or there, mostly from runners sharing their own experience; or a subscription to Runner’s World or The Runner magazine, was it for sources of knowledge and inspiration?
Well into the second running boom, with the internet in play and billions of Dollars to be made, companies started investing in science, research, and development. Colleges and Universities began promoting their exercise physiology departments, and suddenly, we have more information than we can digest.
Many bad habits and myths remain from those prehistoric running days. There are still runners who believe that consuming the 7th serving of pasta the night before the marathon will give them an edge. We still have those who prefer collapsing rather than chop a mile from their long run on a mid-summer day.
Below you will find six basic strategies to unlock your training, especially now that racing season is almost here.
1 – It is about consistency: Hitting all those splits is awesome, but it is not what’s going to make you better. You hit the splits because you are better. There is no magic workout that will take you over the top. Good and bad workouts are part of the mix, and if you have more good ones than bad ones, you are on the right track. Every time you perform, you get a little bit better. All those little bits eventually fill the bucket. That’s where your PR lies. Not on that PR 400-meter repeat in training. Focus on the long game as you train as often as your body allows. You will see the difference.
2 – Progress smartly: There are no shortcuts in running. Sure, you can run a marathon while untrained, but at what price? Is getting injured through a sufferfest worth a medal? What got you to the marathon will not get you to the 100-miler. What got you to the 5K PR won’t get you to the marathon PR. You must have a plan to get from Point A to Point B and then to Point C. If you plan to keep running for a long time, you must play the long game, and that requires smart progress.
3 – Accept the runner you are and train for it: You are not Eliud Kipchoge, and most likely you won’t be in the leading peloton at the Boston Marathon. Regardless of whether you are a local semi-elite or a back-of-the-pack runner, accept it so you can become the best runner you can be. If you are a 5-hour marathoner, it doesn’t matter how much you train; you will not make it to the Olympics. But you can go sub-5. Focus on what will help you improve your journey, not through the pressure of Instagram make-believe lives. Eliminate external, unnecessary pressures and pursue the big goal that aligns with your reality.
Technology can be great and can be detrimental to your training. It is up to you to use it properly (Photo: Pexels).
4 – Variety is the key: Long-slow running is good. Zone 2 is good. Intervals are good. Cross-training is good. Goal pace runs are good. But you need to mix them up the right way to give your body enough recovery time to adapt to the work. In a recent article I read, Will Lennox wrote in GQ Australia: “Taking a leaf from the Bible and training for 40 days and 40 nights in a row in the hope some biblical-level miracle will happen to you is not going to get you into running heaven.” Rest. Give your body the chance to recover so it can do it again and guarantee your progress.
5 – It is not about gear and technology: While running on the wrong shoe can certainly be detrimental and even harmful to a runner, it is never the shoe that makes you faster. It is all in your preparation. A pair of super-shoes will give you an edge to shave those last few seconds from a 5K, but it’s not what will get you from a 3:30 to a Sub-3 marathoner. The same applies to the GPS watch. Don’t let it rule your life. Turn off all the indicators of parameters you don’t understand and/or distract you. Let them be tools, not the beacon that guides your running.
6 – Don’t forget to have fun: Nothing kills the joy of running more than comparing yourself with friends and influencers. While the reasons for running vary for every athlete, running because you like it makes it easier to stick with it. Rebounding from a bad race or an injury will be easier. Accepting your limits instead of quitting will be a given.
In conclusion, we should simplify our running. This doesn’t mean taking it easy, nor working hard, nor forgoing progress. It means unlocking the running potential you have today, smartly. This is what will keep you running for years to come.
Share your favorite running training strategy in the comments. Which one works best for you?
It took me a while to understand it, but with maturity, I finally did. Training consists of two separate and different elements: Work and recovery. They are equally important, and they complement each other. Their symbiosis confirms the Aristotelian saying that the whole is more than the sum of the parts.
Recently, I heard that the second element is labeled as The Invisible Training.
It got me thinking about a classic Emil Zatopek quote where he states: “What you do when the stadium is full is important, but what you do when the stadium is empty is a thousand times more important.”
For us amateur weekend warriors, a standing ovation at an Olympic stadium is no more than a pleasant dream. Yet, well into the XXI Century, each one of us has the equivalent of our own Olympic stadium, and we have become addicted to that standing ovation of kudos Strava, followers on Facebook, and likes on Instagram. These may be cool for many, but they won’t get you any better.
As Zatopek (a 4-time Olympic gold medalist and multi-world record breaker) said, that is not the key to success. It is what we do outside the limelight that counts. A thousand times more.
► It is the strength training that will help you get stronger, more resilient, have a better form, and make you injury resistant.
► it is the physical therapy you do to take care of your bones, muscles, and soft tissues. Not just face-to-face with a professional, but as a prehab to avoid a recurring injury.
► It is your daily nutrition that allows your body enough of the good stuff to repair itself and be appropriately fueled for your activity.
► It is the hydration throughout the day that will allow you to sustain a hard run even in the harshest of weather conditions.
► It is the scheduled recovery for your body to adapt to the stress we have put it through and accepting that sometimes it will require more time.
► It is understanding that sleep is the champion of recovery tools in your arsenal and that lack of sleep is not a badge of honor.
► It is accumulating knowledge about the sport and the function of your body, which will allow you to understand what’s happening and why.
► It is the evaluation of your training, especially when you have bonked or screwed up, and accepting it as an opportunity to learn and build experience.
► It is living a balanced life, one where your job, your family, and your friends won’t be neglected, and end up resenting you and your running.
► It is allowing yourself to have fun outside your running life. Keeping it all in perspective and always remembering why you are doing this.
These are just ten of hundreds of parameters of what is encompassed within the realm of invisible training.
In summary, everything you do while you are not running is equally essential to the running time.
Yes, it all sounds intuitive, simple, even obvious. But we’ve all fallen into the trap of only accepting hard work as worthwhile training. And to many, an injury has taught us how wrong we were. My wish is that this brief writing will help avoid the injury part for you, dear reader.
Share your thoughts in the box below so other runners may benefit from your experience.
No sugar coating it: Running in the heat and humidity of the summer sucks. It does. However, if we want to remain active during these challenging summer months of running and have any chance of having a solid racing season come fall, we must continue training. And to make hot weather running enjoyable and safe, the only way is by making substantial adjustments.
I’ve shared summer running tips every year since I began blogging, but this time I decided to do something different. I have gone through my previous writings on the issue and consolidated the tips. These, plus a handful of new ones I’ve added, bring the final count of summer running tips to 39.
To be clear, nobody expects you to apply all 39 of these hot weather running tips on every run. These are just guidelines and suggestions with very short explanations to get your thoughts started. I have included links to posts where I have explored the issues in more depth. And if you’re looking for more background or science behind these summer running safety tips, a quick Google search will point you in the right direction.
So, without further ado, here they are:
1 – Listen to your body – If you feel dizzy, nauseated, or overheated, don’t hesitate to stop, cut the run short, seek shade, ask for help, or just call it a day.
2 – Recognize heat stroke symptoms – Know the difference between exhaustion and heat stroke and familiarize yourself with warning signs like confusion, rapid pulse, or clammy skin.
3 – Hydrate all day – Hydration should be a 24/7 habit that keeps you close to fully hydrated by the time you start your GPS watch.
4 –Don’t overhydrate– Overindulging in water or sports drinks can cause hyponatremia, a condition in which diluted sodium levels may lead to seizures, coma, or worse.
5 – Use electrolytes– Supplementing with sodium, potassium, and magnesium helps your body retain and use the fluids you’re drinking more effectively.
6 – Run early or late – Run before sunrise or after sunset to avoid the most extreme heat and protect your body from overexertion.
7 – Monitor the heat index– Skip your outdoor workout if it’s over 98°F with more than 70–80% humidity, as your risk of overheating skyrockets.
8 – Slow down your pace – Running in the heat is harder, so let go of your pace goals and focus on effort instead of speed.
9 – Accept higher perceived effort – A rise in core temperature, not lactate or heart rate, becomes the main fatigue limiter in hot conditions.
10 – Use effort and time, not pace – In summer, pace and heart rate can be unreliable, so go by effort and run by minutes instead of distance.
11 – Recognize the signs of dehydration – Watch for fatigue, brain fog, darker urine, dizziness, or a dry mouth—these may all signal fluid imbalance.
12 – Prehydrate before long runs – Do not cram your hydration; it doesn’t work that way. Hydrate throughout the day and days, not just before your run.
13 – Rehydrate after running – After a sweaty session, replace fluids with water or an electrolyte drink. Not only as soon as you’re done but throughout the day.
14 – Dress light and bright – Light-colored, loose, and moisture-wicking clothing helps reflect sunlight and allow sweat to evaporate more easily.
15 – Train in the shade – Routes with trees or buildings that block direct sun can be 10–15°F cooler and far more comfortable, and safer.
16 – Freeze your gear – Put your shirt and hat in the freezer before a run to delay overheating and make the first few miles more tolerable.
17 – Take short breaks – Stop for 1–3 minutes during a hot run to drink, throw water on your head, or reset your effort perception.
18 – Use water for recovery – Jumping into a pool, cold bath, or even running through sprinklers post-run can drop your core temp and revive you.
19 – Know where the water is – If you don’t know where the reliable water sources are, run with a handheld bottle or hydration pack.
20 – Run indoors if needed – If conditions are extreme, choose a treadmill or indoor track to get your miles without the heat risk.
21 – Build heat tolerance gradually – It takes a few weeks to acclimate, so ease into hot-weather running instead of diving into hard efforts.
22 – Move workouts around when necessary – Move long or intense workouts to cooler days and use weather apps to plan smarter each week.
23 – Use a heart rate monitor – Heat elevates heart rate, so monitor it to avoid overexertion while running.
24 – Expect it to suck – The first few weeks of heat running will feel awful, but your body will adjust and it will suck less. Proceed with caution.
25 – Adjust your training plan – In very hot climates, push harder workouts like long tempos to the fall and focus on base-building instead.
26 – Exploit cooler days – When temperatures drop, use the opportunity for a strong tempo or threshold session to boost confidence.
27 – Don’t obsess over metrics – During summer training, forget about pace, Strava comparisons, or even distance—survival and consistency are the priority.
28 – Take advantage of trails – Shaded trails provide natural cooling, softer surfaces, and often more enjoyable running when it’s hot out.
29 – Eat hydrating foods – Boost your fluid intake by eating fruits and veggies like watermelon, cucumber, and oranges, which are 80–90% water.
30 – Beware of diuretics – Limit high doses of caffeine or alcohol around runs, as they increase urination and risk of dehydration.
Learn how to gauge your level of exhaustion (Photo: Tima Miroshnichenko, Pexels)
31 – Set hydration reminders – Pair water intake with daily habits like brushing your teeth, meals, or use phone alerts to stay on track.
32 – Sip, don’t guzzle – Drink water steadily throughout the day and during your run to avoid bloating and improve absorption.
33 – Internalize year-round hydration strategies – Treat hydration like a year-round discipline, not just something to focus on when it’s hot.
34 – Know your sweat rate – If you’re a heavy sweater, you may need more fluids and sodium than the average runner.
35 – Pair hydration with daily habits – Combine drinking water with routines like meals, workouts, or bedtime to form easy-to-remember habits.
36 – Double instead of going long – On non-long run days, two shorter sessions may be safer than a longer push under the brutal heat. Consider it if needed.
37 – Use treadmill for quality work – Use a treadmill to maintain pace accuracy or intensity when outdoor heat makes it unsafe.
38 – Keep someone informed – Always tell a friend or loved one your planned route and expected return time, or use live tracking apps.
39 – Know the line between tough and dumb – Being smart and cautious during summer training keeps you healthy and able to run tomorrow.
Did I miss anything, or would you like to contribute to the list? Please do so in the comment box below.
