Running thoughts?

Righto, people—do you time yourself, take note of your pace per kilometre, or just run for the fun of it?

I've been running pretty consistently for quite a long time now—generally two to three times per week—and it's been a journey.

Initially, running was just a way for me to keep fit while playing football. Then, like so many other consistent runners, I grew to enjoy the challenge and the feeling of running.

It’s not only an aerobic workout but also a chance to quieten my mind. Ironically, I do some of my most productive thinking when I’m running—whether it’s about work or life in general.

Running still gives me this to this day, and in fact, I start to get a bit antsy if I haven’t run for a while (a lot of you will know that feeling well).

For the past couple of years, it’s also become an alternative form of transport home from work. Each Friday, I run from town to New Lynn—about 13km, depending on the route—and, to be honest, it’s probably faster than taking my usual bus or train! It’s a great way to end the week and fit in some exercise around work, life, and having two young children.

I've never purposely timed myself. I spent many years swimming and playing water polo, where everything was timed—100m, 400m time trials—so I enjoyed the freedom of not knowing my run times.

Then one day, the darkness crept in.

I thought, I wonder how long it’s actually taking me to run?

I mean, I had a rough idea, obviously, but I’d never properly clocked my pace.

I also knew that once I started, it could be a slippery slope.

Now, I’m competitive... which can be a really good thing, but not always the best for my running. I cannot (and I mean cannot) help myself when I see someone running up ahead—I want to catch them. Now, for all I know, they could just be cruising on a 5km run or doing full-on sprint interval training... stupid, right?

But my bigger mistake happened last year—running had always been about more than just what time I could do.

But one day, it happened... I timed myself.

And since then—well, you can probably all guess what’s happened. Things have escalated, and now I find it very difficult not to want to beat my best time every time I run that route. No matter how I’m feeling...

I see this clinically with some of you. We often see runners caught in the trap of chasing faster times, sometimes at the expense of their bodies.

Whether you run for fun or performance, listening to your body and managing training loads is key to staying injury-free.

Now, I just need to follow my own advice... and that’s easier said than done sometimes.

Running & Stress: How It Affects Performance

Most runners are familiar with the feeling of a run that just feels harder than usual. You might be running the same distance at the same pace, but something feels off—your legs are heavy, your breathing is laboured, and your motivation is low. While it’s easy to blame a poor night’s sleep or lack of fuel, there’s another big factor that can impact your running performance: stress.

The Connection Between Stress and Running

Stress—whether from work, family, or life in general—affects the body in more ways than we realise. When we’re under chronic stress, our bodies release higher levels of cortisol (the stress hormone), which can lead to:

• Increased muscle tension and stiffness

• Higher heart rate at rest and during exercise

• Reduced ability to recover between runs

• Greater perception of effort—making easy runs feel harder

• Increased risk of injury due to altered movement patterns

For many, running is a way to relieve stress, but paradoxically, if you’re already overwhelmed, pushing yourself too hard in training can add to the strain rather than help it.

Signs That Stress Might Be Affecting Your Running

How do you know if stress is playing a role in your running struggles? Here are some key signs:

• Your pace feels harder than usual at the same effort level

• You’re feeling unusually fatigued even after easy runs

• You’re struggling to sleep or feel restless at night

• You’re experiencing more niggles or persistent tightness

• You’re lacking motivation to run, even though you usually enjoy it

If this sounds familiar, it might be time to adjust your training and recovery strategies.

How to Balance Running and Stress

Rather than pushing through, consider these simple adjustments to help your body manage stress while still enjoying your runs:

1. Scale Back on Intensity When Stressed

Your body doesn’t differentiate between physical and mental stress. If life is overwhelming, swap intense workouts (like intervals or hill sprints) for lower-intensity runs. Keep things comfortable and conversational to avoid overloading your nervous system.

2. Prioritise Sleep and Recovery

When stress is high, recovery is even more important. Ensure you’re getting 7–9 hours of quality sleep and consider adding restorative activities like yoga, stretching, or gentle mobility work on rest days.

3. Try Running Without a Watch or Pace Goals

If tracking your pace adds pressure, take a break from the numbers. Run by feel instead—aim for a run that leaves you feeling energised rather than drained.

4. Use Running as a Mindfulness Tool

Instead of viewing each run as a training session, use it as an opportunity to unwind. Pay attention to your surroundings, your breathing, and the rhythm of your footsteps. Running can be an excellent moving meditation when approached with the right mindset.

5. Listen to Your Body—Not Just Your Training Plan

If stress levels are high, it’s okay to skip or modify your run. Training consistency is important, but so is overall well-being. Adjusting your plan when needed helps ensure long-term progress and enjoyment.