Master your Running Intuition
that’s runnable
The 17th Edition of your favourite running newsletter
Welcome back to your weekly dose of run chat.
A quick read of insightful tips and thoughts to help you with your running.
———
As both a runner and coach, I firmly believe that you have the ability to develop the knowledge and intuition needed to create your own plan, adjust your training when necessary, and make smart decisions along the way. The more you understand your body, training, and goals, the more you can trust your instincts and become the true architect of your own training process.
Something to Think About
It’s extremely unlikely that anyone following a pre-written Training Plan will keep to it 100%. This poses challenges along the way where it’s important to adapt your training on the fly. Lacking this ability presents risks of overtraining, injury, unproductive training, and even resenting the process.
Something to Ask Yourself
When you fall ill, as we humans often do, how do you adapt your training? If you feel a niggle when you’re doing your intervals, how do you know when to push for the last rep, or stop? Do you feel confident that you can use your knowledge and intuition to make the best decision for your training when life gets in the way?
Article of the Week 📄
This article on intuitive running explains how trusting your gut feelings during a run can improve performance and enjoyment. It discusses how intuition, based on unconscious information like body sensations and conditions, helps you make better decisions without relying on external data like pace or timing. You’ll learn how to tap into your body’s signals, develop interoception (body awareness), and practice present-moment focus, leading to more effective training. Expect insights on balancing mental cues and physical effort for better running outcomes.
Track of the Week 🎶
One of my favourite things to do, whilst out on my runs, is to listen to a whole album start to finish. Going forward, whilst I’ll still be including a Track of the Week, we’ll be focusing as much on the album it’s from as the track itself (it’s what the artists would want). 😉
So, this week’s Track of the Week, from the Album Holy Waters is:
Gates (Wait For Me) by Puma Blue (2023)
Personal Lesson
When I first started running, I was completely locked into following training plans to the letter. My watch dictated every run, and I’d get frustrated when life threw off my perfectly planned schedule. But after a while, I realised that sticking to a rigid plan wasn’t always the best approach. That’s when I started to rely more on myself—learning when to push, when to back off, and how to adjust when things didn’t go as planned.
This change didn’t happen overnight, but there is a stark difference between how I used to train, and how I train now. And now, I feel stronger, more resilient and more capable as a runner.
At first, it felt weird to step away from strict structure and just listen to my body. But over time, I built that skill and discovered how much more enjoyable and effective my training became. I now trust my gut to tell me when it’s a good day to push or when I need to take it easy. Every runner should learn this balance—it’s not about ditching structure but knowing how to flex when life inevitably gets in the way.
Running – Life’s Metaphor
These metaphors could start to get tenuous if I plan to keep them on theme. But there is a good metaphor for life that intuitive training can teach us.
Intuitive training teaches us that life, like running, requires flexibility. While plans and goals are important, real growth comes from learning to adapt and trust your instincts when things don’t go as expected. It’s about knowing when to push forward and when to ease up, building self-awareness and confidence to navigate whatever comes your way.
Final Thoughts
When I used to coach runners one-on-one, I made it a point to ask them, “What do you think you should do?” whenever they wanted to tweak their plan or faced a decision about their training. The point was to try and help them learn to trust themselves. Encouraging them to think through their own intuitive responses empowered them to take ownership of their training, which is key to long-term success. After all, they know their bodies better than anyone.
I challenge you to think about how much you’re tuning into your own body during your training. Are you simply following a plan because it’s laid out for you, or are you truly listening to how your body feels each day? Knowing when to push hard and when to back off isn’t something a plan or coach can always predict for you. You have to build that skill by being present and paying attention to what your body is telling you during each run.
This approach doesn’t mean throwing discipline out the window. It’s about finding the right balance between challenging yourself and being consistent with your work while also understanding when it’s time to ease up. Learning how to coach yourself gives you the flexibility to adapt without losing focus, which makes your training not only more productive but also more sustainable over time.