Days 21 & 22: Run the Mile You Are In

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You’re training for a 5K, 10K, Half Marathon, Full Marathon…and your long run is just under half the distance you need to cover on race day…

You’re getting close to the end of your long run and are feeling proud of yourself, until a thought pops into your head: “HOLY CRAP. One day my long run is going to be DOUBLE this mileage. There. Is. No. Possible. Way.”

After having a slight panic attack, calm down and remember – run the mile you’re in.

Runs become unenjoyable very quickly when we think too far ahead of ourself. When we’re on mile one and start allowing ourself to get nervous for the next 2, 5, 9 (or 15…) miles, we lose the joy that we could have found in that first mile and every mile that’s coming after.

Keep this in mind during your long run this weekend and see how much more fun you have. Take it one step at a time.

As the miles fly by, despite the niggles, despite the exhaustion, despite the “I’m so ready to be done” feeling…push through by allowing that buzz of excitement to rush through your body.

Instead of allowing the bit of anxiety that accompanies long runs and thoughts of the upcoming miles consume you and suck the happiness from your run, let yourself get excited, Get lost in your thoughts or conversations with your BRFs.

Think no further than the next step forward, take in the beautiful surroundings, run as slow as a snail if the niggles start and don’t worry about your pace. Give your full attention to each mile which also helps you listen to your body more deeply.

When we’re not so worried about the miles that lay ahead or so over-consumed by music, we’re able to notice when we need to slow down, when our body is telling us to speed up, when our form is off and hurting our knees, hips or legs.

We simply notice more. About ourself. About our thoughts. About the people, buildings and beautiful nature around us.

Enjoy each and every mile, thinking of them as individual pieces that fit into a larger picture. Don’t overthink, anticipate or get scared. Just run. This process of being in the moment is what’s ultimately going to power you through 3.1, 6.2, 13.1 or 26.2 miles.

Take your miles one mile at a time. Let yourself bask in feeling proud of the miles you run, despite the longer runs that loom in the future. Let yourself feel the unexplainable happiness that running brings and push aside any of the doubts and nerves that are wanting to creep in.

Believe in yourself and that belief will carry you through the miles. One step at a time and one mile at a time, you’re getting closer to reaching your goal.

Run the mile you are in and savor each and every moment.


The weekend is yours and you decide how it goes. Go long on Saturday and get in some active recovery/yoga on Sunday, or switch it up and do a short shake out run on Saturday or spend some time loving your legs and getting them ready to go long on Sunday with some yoga and stretching!

Day 21: Long Run

  • Leg Swings & Hip Hurdles – see “how to” videos below
  • Long Run – No matter how many miles are on your schedule, this is still YOUR long run. Don’t compare your miles OR your pace to anyone else. Enjoy every mile!
  • :60 Wall Sit
  • Legs Up the Wall (5-15 minutes)
  • 7 Key Stretches for Runners

Leg Swings

Hip Hurdles: The video below uses a hurdle as a prop to swing you leg over, but it’s not necessary. You can use a chair, the side of your bed, anything that you can reach up and around, or if you are out on the road getting ready to run, you can just “pretend” there is a hurdle there. Pull your leg up and over as high as you can to activate your hips and get them ready to move!

Day 22: Yoga for Runners / Active Recovery 

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