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, life had a lot more open space. I also felt more invincible.
Back then, I raced regularly, ran about five times a week, skipped hill workouts, never stretched, and avoided strength training.
This time, there are kids, I work from home, we’ve recently moved cities (much hillier terrain), and I have far fewer empty hours — which, oddly, makes running feel even more important. I’m using an app for strength workouts and paying more attention to protein intake.
I’m less interested in a goal time, but I still monitor pace and effort. I don’t have anything to prove, but I want to keep it light enough that quitting never feels like an option.
The main shift: running now has to fit inside life, not rearrange it.
What I’ve noticed
Injury prevention is priority #1. I’m quietly hoping that speed and durability can coexist someday, but right now staying healthy is non-negotiable.
I’m slower than before. Not surprising — it’s been over a decade since my last marathon, and I’ve only done a few organized races in that time.
Running reawakens my inner geek. After registering, I’m tracking pace, splits, and effort with renewed interest.
What helps (for now)
Flexible scheduling. Instead of strict M/W/F runs and Tu/Th/Sat strength, I fit in three runs and three strength workouts wherever possible. Long runs and leg strength get priority when time is tight.
Books and resources. Revisiting favourite running books inspires technique tweaks, pacing ideas, and mental strategies.
Focus on effort, not pace. Calgary’s hills mean my pace fluctuates - a LOT; I aim for consistent perceived effort rather than rigid numbers. Trying for uphills that might be slow but steady, and downhills that remain controlled.
As I go
Early on:
Even slower runs feel rewarding. Alternating running and strength training is a refreshing break from long cardio sessions, and lifting weights on days my muscles feel tired feels purposeful.
My desire to chase faster runners passing me... no longer there.
My lungs recover fast, but my legs (joints, and connective tissue) don’t catch up as quickly. Early slower runs, even uneventful ones, are the foundation for day-to-day consistency.
Monitoring splits and perceived effort help me gauge fatigue. Hopefully I can avoid overtraining without obsessing over “pace”.
Worth remembering
Patience matters. It’s early — fitness returns gradually.
Sustainability > speed. Sustainable enjoyment, resilience, and fitting running into life come before chasing past glory.
Effort cues are more useful than pace numbers. Hills, fatigue, and terrain make pace unreliable; perceived effort guides smarter training decisions.
Running hills after years of flat routes
Winnipeg taught me consistency. Calgary is teaching me patience.
Hills change the rhythm completely — pace stops being the point, effort takes over, and walking feels less like failure and more like strategy. I’m learning to let the terrain dictate the run instead of fighting it. It’s humbling, but also freeing to abandon “time”.
What I’ve noticed
The mix of uphill, downhill, and flat terrain makes out-and-back runs more interesting.
Pace naturally varies on hills. I focus on consistent effort: slower and harder on the way up, faster on the way down. I have to consciously control descents to protect my legs.
What helps
On hills, a slightly longer, more powerful stride feels more efficient than the short turnover I used on flat routes.
Paying attention to footing, especially on icy or uneven sections, keeps the run safe without sacrificing flow.
As I go
Effort first, pace second. Hills remind me that speed is situational — what matters is adapting pace to terrain and strain.
Knowing the landscape matters. Ice patches, steep inclines, and variable terrain force me to revisit expectations and prioritize safety while still keeping legs engaged.
The more I listen to the trail, the more I enjoy the run — it’s challenging, but also oddly more fun.
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. Familiar songs can carry me away; I often “come to” miles later.
Familiar tracks feel shorter than new ones. Comfort matters.
Mid-tempo works best. Songs that are too fast or erratic can disrupt effort.
Lyrics matter less than texture. A track’s feel and rhythm are more important than the words.
What helps (for now)
Tracks I already know well
Songs with steady pacing rather than dramatic drops or unpredictable tempo
As I go
I built a playlist that feels steady, familiar, and easy to move to. Most tracks sit in a runner-friendly BPM range:
Mid-tempo (~95–115 BPM): Great for warm-ups or steady, relaxed running
Dance-pop (~120–130 BPM): Helps maintain pace once warmed up
It’s music that supports the run rather than taking it over. Early long runs are guided by tried-and-true favourites — songs that make time feel shorter and help me move fast without thinking too much.
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)
Key takeaways
Familiarity + rhythm > novelty. The songs you know and love will carry you farther than the newest tracks.
Tempo guides effort. Mid-tempo tracks for steady miles, slightly faster tracks to maintain pace once warmed up.
Music as support. It’s there to help you move, motivate, and enjoy the run — not control it.
Advice I got years ago that I still think about
The first time I ran a marathon, I received a lot of guidance from a work colleague — an experienced marathon runner with a deep well of practical knowledge. At the time, my focus was on qualifying times, race-day execution, and managing energy, heat, exhaustion, and pain.
Although my goals are more humble this time around, I still return to those conversations. The advice has stayed with me — some of it unchanged, some of it refined by experience and time.
As race day approaches
Preventing cramps [Fueling]
What I was told then: To avoid cramping during and after the race, eat about two bananas a day in the week leading up to race day. The greener the better — more potassium.
How I think about it now:
Consistent fueling and hydration in the final week matters more than any single food. Bananas can be part of that routine, but cramping is influenced by overall energy intake, electrolytes, and pacing — not just potassium. Familiar foods still matter.Taper energy [Mental / Execution]
What I was told then: As you pull back training, especially in the last week, you’ll feel pent-up energy — like a caged animal. Let yourself go a bit on short runs to keep your legs fresh, but don’t overdo it. Save it for race day.How I think about it now:
This still rings true. Restlessness during the taper is normal. Short runs can include light pickups to keep the legs feeling alive, but the goal is to arrive at the start line feeling slightly underused, not flat.Sleep before the race [Mental]
What I was told then: If you can’t sleep the night before the race, don’t worry. Excitement and nerves will do that. What matters more is getting lots of rest in the weeks before.
How I think about it now:
Completely true. One restless night won’t undo weeks of preparation. Cumulative rest matters far more than perfect sleep the night before.
Race day
Race morning fuel [Fueling]
What I was told then: If you can stomach it, eat undercooked oatmeal or very al dente pasta. The grains will “cook” in your stomach while you run, releasing energy as you go.
How I think about it now:
What matters is eating familiar, easily digestible carbohydrates that I’ve practiced with in training. Lower fiber and simplicity help. The idea of steady energy release still holds — but comfort and digestion come first for me.Late-race hydration [Fueling / Mental]
What I was told then: Around miles 18–20, grab something with electrolytes and sugar like Gatorade or Powerade. It will hydrate you and lift your spirits.
How I think about it now:
This is solid advice. Late-race carbohydrates and electrolytes help maintain energy and hydration, and they genuinely improve mood when fatigue peaks. The lift is both physical and mental.Hot race strategy [Execution]
What I was told then: If it’s very hot, douse yourself with water or use the wet sponges. Your body absorbs water through the skin and it helps hydrate you.
How I think about it now:
External cooling helps manage body temperature and reduces strain, even though hydration still comes from drinking fluids. Same action — better understanding.
If a goal time or speed is the priority
The final miles [Mental]
What I was told then: By mile 24, you should want to give up. If you wouldn’t accept a ride home if offered, you left something on the course.
How I think about it now:
In an all-out effort, the late miles are mentally and physically demanding. There’s usually a point where continuing requires deliberate resolve — though how that feels depends on the goal and the day.
Closing thought
What I was told then: Enjoy your fitness.
That advice hasn’t aged a day.
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.