We are rocking and rolling into the new year now, kids are back in school and our schedules are getting back to a little more normal.  Adding to the normal, the Running Explained Podcast will be back for Season 6 on January 29th.  If you didn't see the news Amanda Katz and myself will be taking over the podcast going forward and we are so excited to bring our personalities and ideas over to everything Elisabeth created.  We have some really fun guests lined up, a couple series we think could be so much fun and alot of exciting opportunities for all of you.  Let's hop into this week's newsletter!

 

-Nick K

 

There are phases in training where you wake up, lace up your shoes, and do not feel like an athlete. You feel slow, out of shape, unmotivated, or disconnected from the runner you believe you should be. This happens to beginners, experienced runners, and even elite athletes.  It happens far more often than most people admit.

 

The mistake many runners make is believing they need to feel like an athlete in order to train like one. In reality, the opposite is usually true.

 

Confidence, motivation, and that “athlete” feeling are rarely prerequisites for good training. They are outcomes of consistent action. Waiting until you feel fit, fast, or motivated before showing up only delays progress and reinforces doubt.

Especially in January, when routines are being rebuilt and fitness is still beneath the surface, it’s common to feel disconnected from your best self. Easy runs can feel harder than expected, workouts may feel clunky, and your pace might not reflect the effort you’re putting in. None of this means you’re failing. It means you’re adapting.

 

Training during these moments requires a small mental shift: you don’t train to confirm who you are, you train to build who you’re becoming.

 

On days when you don’t feel like an athlete, success isn’t defined by pace, distance, or how “good” the run felt. Success is simply showing up and executing the plan with the effort you have that day. That’s how belief is rebuilt.  Quietly and over time.

 

Remember:

Some of the most important training days of your season will be the ones where nothing clicks, yet you still show up. Those days don’t stand out on Strava, but they compound into fitness, resilience, and trust in yourself.

 

So if you don’t feel like an athlete right now, that’s okay. Keep training anyway. The feeling will return, not because you waited for it, but because you earned it through consistency.

 

-Nick K Baltimore, MD

As we move into January, one of the most important conversations I have with athletes is about redefining what success looks like in January training. For many runners, this month is a reset.  Coming off a race, returning after a break, or even starting from scratch as a brand-new runner. At its core, January is not about being fast; it is about being consistent and patient.

 

For many athletes, January quietly comes with the expectation of immediate performance gains. The mindset is often, “I’m putting in the work, so the results should show up right away.” When workouts feel harder than expected or fitness doesn’t appear immediately, it can feel discouraging and you may start to assume something is wrong.

 

Most of the time, nothing is wrong at all.

 

January success is about showing up, rebuilding rhythm, and stacking boring wins. Those boring wins. Easy runs completed, routines re-established, consistency maintained are some of the most important building blocks in endurance sports, even if they don’t feel exciting in the moment.

 

As you move through January, keep these reminders in mind:

The more you can reduce anxiety during what is often one of the most mentally challenging training months of the year, the more you can avoid burnout and overreaching. Approaching January with a long-term growth mindset, especially for new and returning runners, takes the pressure off having to “prove” your fitness early.

 

Expecting instant results in January often leads to frustration. Giving yourself time, however, allows fitness to develop naturally. Do that well, and a few months down the road you will find that you have quietly built a strong endurance engine. One that is ready for whatever comes next.

 

-Nick K Baltimore, MD

What question do you want the Running Explained team to answer in next week's newsletter mailbag? You tell us! Is there another question you'd like us to answer in a future issue? Send us a note!

 

— JoJo

 

It's one of the most common questions runners ask is how to tell if they are running too hard in training. While cumulative fatigue is part of the process, there are clear signals, during the run, after the run, and across the training block, that can help you make better adjustments before it starts to hurt your progress.

 

There are several clear indicators during an easy run that suggest the pace is too fast and you would benefit from slowing down.

Ask yourself:

 

If you are checking multiple boxes here, you are likely running too hard for an easy day. Easy runs should support recovery and aerobic development, not add unnecessary stress.  And the biggest thing about easy runs is, for aerobic development there is no too slow, unless you start impacting your normal stride gait.

 

For workouts, one of the best indicators I give athletes is how you feel at the end of the session. Unless the workout is specifically designed to push you to the edge, you should finish feeling like you could complete one more rep. That margin is what allows fitness to build while still protecting recovery.

 

Another in-workout signal is recovery between intervals. If you find yourself needing longer and longer rest just to survive the next rep, it’s a sign the fast portions are too aggressive. Slightly backing off the pace keeps the workout aligned with its intended purpose.

 

On long runs, the goal is to feel strong late, not like you’re hanging on for dear life. Even when a long run includes structured pace work, you should still have enough left to run the final miles, including the cooldown, under control.

 

All-out long runs are especially risky. They place a large burden on recovery and can quietly derail training over time. Pay attention if the pace starts creeping faster than planned without intention, that’s your cue to rein it back in.

 

Post-run feedback is just as important. Signs you may be running too hard overall include:

These are signs of accumulated stress, not just a tough day.

 

Running too hard occasionally happens to everyone. The key is recognizing patterns early. These indicators can help you adjust mid-run or mid-training block so you continue building fitness instead of stalling it. Smart pacing doesn’t mean you aren’t working hard, it means you’re giving your body the chance to adapt and progress.

 

-Nick K Baltimore, MD

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