Love this — such a perfect reminder that effort compounds, even if the payoff comes later. Trusting the pause, staying confident, and not forcing it — that’s true marathon mentality!

This is such a huge win. Letting go of the pressure to perform every single day and choosing compassion over criticism is real mental strength. Your system remembering that you’re okay — even when you skip or shift sessions — is powerful progress 🩷

Love this! Swapping runs for scenic hikes is such a beautiful way to stay moving and recharge, and the fact that you came back feeling strong on your first run back shows how much consistency you’ve built — that’s the real ripple effect of the work you’re putting in 🙌

This is beautiful. Coming back from a cold is never easy, and the fact that you not only pushed through but also found such a powerful mental strategy is huge. Turning those harsh thoughts into something you can literally wash away with compassion — that’s next-level mindset work. I love the wave, I love the cows, and I love how you’re reminding yourself (and all of us) to stay present and kind. What a strong run, in every sense ❤️

That’s such a strong way to listen to your body while still staying consistent. Honoring where you’re at, adjusting the runs, and keeping your energy for kung fu grading is exactly what smart training looks like. Love that you’re seeing the crossover into sparring stamina too — proof that the work you’re putting in is paying off in so many ways.

More energy, more power, more YOU 🙌. Love seeing this shift!

Wow — thank you for sharing this so openly. What you’ve lived through takes an incredible amount of resilience, and the way you’re choosing to turn that energy inward, toward valuing yourself, is so powerful. I love how you framed it: fighting for you. That’s exactly the kind of strength that will carry into your training and every other area of life. You’re not just building fitness here — you’re building boundaries, clarity, and self-worth. So proud of you.

Hello Lucia! I hope you're doing well. For this I'd advise you consult a health advisor. I'm sorry I can't advise more than that, it's just outside my area of knowledge and it's always better to get it checked out if you're not sure!

Hi Katherine! Thank you for your questions. Both options (flat runs and hilly trails) have their benefits, so it really depends on your goal. If your objective is to build running consistency and cardio endurance, flat routes are awesome because they let you run without interruption and build that aerobic base.

That said, if you enjoy the trails (which it sounds like you do!), it’s totally okay — and actually really beneficial — to include them, even if it means walking the uphills. Walking hills still builds strength and endurance. Trail running also improves balance, coordination, and mental focus.

So here’s the golden rule: go for time on feet, not just pace or perfection.

Feel free to mix both in during the week. Flat runs for rhythm and confidence, and trails for variety and strength. And yes — it does get easier! 💛

Hey Natascha! 💫

I actually use Strava too—but I totally get what you mean. It’s easy to get caught up comparing total paces and feeling like you “underperformed” on interval days. But here’s the thing: Strava and trackers are just tools. They don’t tell the full story.

During interval sessions, your total pace means nothing. What matters is what happens inside the intervals—the hard efforts—not the recoveries in between. I recommend:

Track the whole session, but focus on your splits or lap times during intervals. That’s where your progress shows up.

Use recoveries and slow jogs as what they’re supposed to be: rest phases that allow you to push properly when it’s time.

Feel free to pause your watch or segment your run however feels good to you mentally. Everyone does it differently.

And stepping back from the data: Running isn’t about going faster every time. That’s not sustainable, and it’s not how fitness builds. You’re not supposed to crush every session—some days are about volume, some about effort, some about recovery. Learning to respect that rhythm is what makes you stronger long-term.

Also, remember Strava shows other people’s highlight reels. But what matters is your journey over months and years. We’re here for the long run—not just to win a training day. ❤️‍🔥

So yes, use Strava as a tool, but don’t let it drive your mindset. You’re doing the work that counts. 🚀