Notes on Returning to Running

I’m returning to running after a long break, with two kids, a recent move, and a life that looks very different than it did the last time I trained seriously.

These are notes I’m keeping along the way — what’s helped, what hasn’t, and what’s made running feel sustainable rather than heavy. Not advice. Just observations from the middle of it.

This is meant to be dipped into, not followed.

Updated occasionally. No schedule.

Why it feels different this time

The last time I trained for a marathon, my life had a lot more open space. I also felt more invincible.

Back then, I felt fast, ran five times a week with little exception, and ignored stretching, hills, and strength training.

This time, there are kids and I work from home. We’ve recently moved cities (to much more hilly terrain), and I have far fewer empty hours — which oddly makes running feel more important, not less.

I’m less interested in a goal time, but I still monitor my pace. Don’t have anything to prove, but I want to keep it light enough so I don’t quit.

That’s the main shift: running has to fit inside life now, not rearrange it.

What I’ve noticed

  • I’m less interested in being fast, more interested in being injury-free. (Quietly hoping at some point the two can co-exist.)

  • I’m much slower.

  • Haven’t run a marathon in over a decade, and only a few organized races in the that time. After registering, my inner running-geek has re-emerged.

What helps (for now)

  • A flexible weekly workout schedule helps. Instead of running every M/W/F, and strength training Tu/Th/Sat, I try to fit in 3 workouts of each whenever they fit. And if they don’t fit, I prioritize the long runs and leg days for strength.

  • Getting re-acquainted with my favourite running books

As I go

  • Early on, I’m impressed about how good it feels to be back to running, even though I’m slower. Way more energy and I’m enjoying alternating between running and strength training. Loving the new runners I was gifted at Christmas.

  • I have no desire to chase runners who pass me.

Worth remembering

It’s early.

Music that makes long runs feel shorter

I used to lean heavily on music for long runs, relying on the beat to help move my feet forward. I learned eventually to appreciate (and often prefer) quiet, headphone-free stretches. But more often than not, a good playlist helps me get out the door and keep going.

This time around, taking in long trails in a new city, I’m finding my go-to tracks surprisingly comforting, motivational, and serving as a reminder that I know how to do this. They also let me keep moving without thinking too much about pace. (Try the playlist below on easy and steady days to keep your pace comfortable and your miles flowing.)

What I’ve noticed

  • Music helps most when it disappears a bit

  • The songs I know best take me away from the run and I often “come to” miles later

  • Familiar tracks feel shorter than new ones

  • Mid-tempo works better than fast

  • Lyrics matter less than texture

What helps (for now)

  • Tracks I already know well

  • Music with steady pacing rather than big drops

As I go

I built a playlist that I find steady, familiar, and easy to move to. Most tracks sit in a runner-friendly BPM range, from mid-tempo (about 95–115 BPM) to dance-pop that helps keep the pace once you’re warmed up (around 120–130 BPM). It’s music that supports the run instead of taking it over.

  • Track list (for reference)

    Planet Love – Landhouse & Raddantze (~90 BPM)

    The Fate of Ophelia – Taylor Swift (~95 BPM)

    Riptide – Vance Joy (~101 BPM)

    Stolen Dance – Milky Chance (~94 BPM)

    Room For 2 – Dua Lipa (~100 BPM)

    The Best Part – gardenstate, Bien & aname (~92 BPM)

    Moon (And It Went Like) – Kid Francescoli (~96 BPM)

    Pon de Replay – Rihanna (~120 BPM)

    Don’t Stop the Music – Rihanna (~123 BPM)

    Feel It Still – Portugal. The Man (~120 BPM)

    Ghetto Supastar – Pras (~110 BPM)

    Family Affair – Mary J. Blige (~118 BPM)

    Confetti – Charlotte Cardin (~115 BPM)

    One On One – The Knocks & Sofi Tukker (~122 BPM)

    LA MADAME – Ralph Beaubrun (~116 BPM)

    Wildfires – SAULT (~105 BPM)

    Howlin’ for You – The Black Keys (~112 BPM)

    Drive By – Train (~108 BPM)

    I’m Yours – Jason Mraz (~96–100 BPM)

    Baby – Four Tet (~95 BPM)

    Ingo Swan – Flying Lotus (~98 BPM)

    Shark Smile – Big Thief (~100 BPM)

    Girl On Fire – Alicia Keys (~108 BPM feel)

    Wolf Like Me – TV on the Radio (~130 BPM feel)

    Love Story (Digital Dog Remix) – Taylor Swift (~125 BPM)

    CAN’T TOUCH THIS (R3HAB Remix) – BIA (~128 BPM)

    On the Floor – Jennifer Lopez (~130 BPM)

    Despacito (Remix) – Luis Fonsi & Daddy Yankee (~128 BPM)

    Ritmo – [Artist] (~128–130 BPM)

    Crazy in Love – Beyoncé (~128 BPM)

    Sail – AWOLNATION (~140 BPM feel)

    Viva La Vida – Coldplay (~138 BPM feel)

  • Here it is on iTunes

Early long runs
Tried and true favourites make the time go by quick… made to sure to include all the songs that make me feel fast.

I’ll update this page as I learn more. For now, these observations help me keep running part of life, not the whole thing. If you’re in Calgary (or anywhere!) and want to talk design, movement, or just norms and hills, drop me a line.