I Overthought Running for Years. Here’s What Actually Worked.

Just about two years ago, I was overthinking running training like everyone else.

Plans. Paces. Workouts. Zones. Gear.
I thought I needed to do everything right to improve.

I didn’t.

Since then, I’ve completed 2 Ironmans and dozens of road and trail races, and here’s the truth I wish someone had told me earlier:

Running is simple. People just make it complicated.

This post isn’t a full training plan.
It’s the foundation most people are missing.

The Biggest Mistake New (and Experienced) Runners Make

Most runners don’t fail because they’re lazy or unmotivated.

They fail because they:

• Try to do too much too soon
• Run hard every day
• Chase pace instead of consistency
• Follow plans they don’t understand

The result? Burnout, injuries, or quitting altogether.

I’ve been there.

What Actually Builds Running Fitness

Here’s the boring truth that works:

Running fitness comes from running.

Not fancy workouts.
Not perfect pacing.
Not overanalyzing every run.

Just putting in miles — consistently.

Most of your runs should feel:

• Easy
• Controlled
• Almost boring

If every run feels hard, something’s off.

Consistency Beats Intensity (Every Time)

You don’t need epic workouts.

You need:

• To run more days per week
• To keep most runs easy
• To stack weeks instead of chasing single sessions

Running 4–5 easy days a week will outperform 2–3 “killer” workouts every time.

Fitness compounds.
Intensity just feels productive.

The One Run That Matters Most

If there’s one thing to prioritize, it’s this:

The long run.

Once per week.
Slow.
Relaxed.

This is where endurance is built — physically and mentally.

Everything else supports this run.

What About Speed Work, Strength, and Gear?

Quick hits (no overthinking required):

• Speed work: Optional. Helpful later. Not required to improve.
• Strength training: Useful, but it should support running — not replace it.
• Shoes: If they fit and don’t hurt, they’re fine.

None of these matter if you’re not running consistently.

Why Most People Don’t Improve

It’s not lack of knowledge.

It’s impatience.

People want results in weeks when running rewards months of consistency.

The runners who stick around aren’t doing anything magical — they just keep showing up.

The Simple Framework That Works (For Any Distance)

Whether you’re training for a 5K, 10K, half marathon, or marathon, the principles are the same:

• Run often
• Run easy most days
• Build mileage gradually
• Respect the long run
• Stay patient

That’s it.

The Guide I Wish I Had

After learning this the hard way, I put everything into a simple, straight-forward resource:

The No-BS Running Training Guide

It goes deeper into:

• How often to run (without burning out)
• How to build mileage safely
• How to structure weeks for any distance
• A one-page Rules to Live By manifesto
• What actually matters — and what doesn’t

No fluff.
No upsells.
Just the truth.

👉 You can get the free PDF here:
[Get the No-BS Running Guide]

Final Thought

Running doesn’t need to be complicated to work.

If you strip it down to the fundamentals and stay consistent, the results take care of themselves.

Put on your shoes.
Tie them.
Just run.

— Justin