44 Lessons Running Has Taught Me at 44: Honest Insights for Women Runners

This week, I turned 44. Birthdays have a way of making you stop, breathe, and look back at how far you’ve come...and in my case it's especially true when I think on my running journey.

I wasn’t athletic growing up. I didn’t run track. I didn’t win races. But as an adult, one run at a time, over the years, running became a thread in my life. It's something that shaped me, stretched me, and taught me more about who I am than anything else.

So today, I’m sharing 44 running lessons running has taught me. They're lessons I’ve learned slowly, imperfectly, and with a lot of walk breaks. If you’re starting, restarting, or curious about what running can do for your life, I encourage you to read through my lessons, and maybe they can inspire you. 

Starting Where You Are (Beginner Running Mindset)

1. You don’t need to start big; you need to start honest.

   When I first dreamed of a marathon, I wanted it badly. But I also knew trying to sprint into a huge goal would likely leave me injured and burned out. Starting smaller allowed me to build confidence and habit. One honest step beats a dramatic misstep.

2. Lower the bar to create consistency, not complacency.

   I used to pressure myself to hit 10,000 steps; switching to 7,500 made the habit sustainable. The same goes for running: a realistic, lower initial goal gets you in the door and keeps you coming back.

3. The first few minutes are always the hardest. Push through.

   Those first steps and minutes of a run can feel dramatic: your brain asks why, your legs object. But once you get past them, your mood and momentum usually shift. Treat the first 10 minutes as a threshold you can overcome.

4. Walk breaks are a strategic tool, not a sign of defeat.

   The run-walk method helped me finish distances I once thought impossible. If you’re new, mixing walking and running keeps energy manageable and makes progress sustainable. (See Jeff Galloway’s run-walk method.)

5. A short run still counts.

   Ten minutes, twenty minutes — it all adds up. Drop the all-or-nothing attitude and honor the small wins.

6. You don’t have to “look” like a runner.

   There’s no starter uniform. Your shoes and your willingness are enough. Identity follows action and not the other way around.

7. Start slow enough you can breathe and talk.

   A conversational pace protects your body and builds endurance. It’s a better long-term habit than sprinting and quitting. If you're not sure if you're going too fast, you probably are!

8. It’s okay to be the slowest person on the trail.

   I’ve raced at the back of the pack and still finished proud. People are focused on themselves, not judging your pace. Plus, finishing last means I got the most bang for my buck!

9. Progress is usually quiet. You need to trust the process.

   Improvements happen in small increments. If you keep showing up, the gains show up, too. If you would have told me I would be training for my 3rd marathon just 5 years ago, I would have laughed out loud.

10. Don’t let the first negative thought win.

    Your brain will make a case for staying home. Choose the one that says “let’s try” instead. 

Consistency Over Perfection (Running Motivation That Lasts) 

11. Motivation shows up after movement, not before it.

    If you wait for inspiration, you’ll run only when it’s convenient. Build systems so you run even on low-motivation days. Contrary to what you may see on my Instagram, I can also struggle with motivation.

12. Make running a non-negotiable, not a mood-dependent activity.

    Treat it like a scheduled appointment. Consistency compounds faster than intensity. If you need a consistency Reset I've got 9 of them for you in my Runner Reset Kit.

13. If life gets busy, adapt, but please don’t abandon.

    Vacation, illness, or work travel will happen. Short, meaningful sessions during busy weeks keep the habit alive even when schedules shift. And, adapting and getting it done will do wonders for your mental strength when life gets busy once more (because guess what? It will!)

14. “Anything is better than nothing” is a powerful rule.

    If a full workout isn’t possible, 10–15 minutes of running or walk-runs maintain the habit and your momentum.

15. Keep promises to yourself, even small ones.

    Following through on small commitments builds self-trust, which fuels future consistency. See lesson #13.

16. Shorter, more frequent runs beat rare, long efforts.

    For beginners, three short runs are more effective than one long, draining session. Studies show that running more frequently is actually better for you.

17. Schedule your runs like appointments.

    Put them in your calendar and protect that time. If you don’t plan it, it won’t happen. Just like I schedule doctor's appointments for my girls and make them a priority. I do the same with my runs - I plan ahead and put them in my calendar to protect my time.

18. Prep the night before to remove friction.

    Lay out your clothes, charge your watch, set a quick alarm. The easier the start, the more likely you’ll go. Check out my 3 Step Pre-Run Ritual to see how I remove as much friction as possible.

19. Small habit wins compound into big change.

    A tiny action each day stacks into months and then years of progress. I heard somewhere that it was actually harder to stop something that you are already doing versus adding on a new habit. So start small and keep at it!

20. Be ruthless about unnecessary decision-making.

    Automate what you can — mornings, routes, playlists — so your brain uses willpower for fewer things. Again the 3 Step Pre-Run Ritual can really help here. 

Showing Up for Yourself (Slow Running, Confidence, and Identity) 

21. Confidence is evidence-based, not wish-based.

    Each completed run is a data point proving you can do the next thing. That evidence stacks into real confidence.

22. You become a runner by running, not by qualifying yourself.

    Stop waiting for the “official” moment. If you run, you belong to the community. It's as simple as that. For years I didn't consider myself a runner, and that was such a waste. No matter the pace or the distance I firmly believe a runner is a runner is a runner, no matter how they do it.

23. Comparison steals joy and energy.

    Your journey is yours. Comparing to others only distracts from progress you could celebrate. Don't get me wrong I like looking at my Strava, but only because I get to see my progress and my own progress motivates me. I never compare my performances to others - honestly, that achieves nothing.

24. Slow running is durable running.

    Most gains, especially early on, come from slow, aerobic work. Your pace is not the only measure of value.

25. Celebrate micro-wins! They matter more than PRs.

    Today’s 5-minute extra jog is tomorrow’s comfortable 30-minute run.

26. Identity shifts quietly, one run at a time.

    You don’t have to feel different to become different. Keep showing up and one day your identity follows.

27. You can be a working mom and a runner. They’re not mutually exclusive.

    I’ve learned to set boundaries, claim time, and protect the runs that keep me sane. I believe I am a better mom because I'm a runner.

28. Finish lines teach you new things about yourself.

    Every race or personal challenge reveals a resilience you didn’t realize was there.

29. Perfection is the enemy of progress.

    Chasing a flawless plan leads to paralysis. A workable plan gets you moving.

30. You don’t need to be fast to be fierce.

    Slow doesn’t equal weak; it often equals wise. I've finished last in many races and you know what, I'm probably stronger than most because of it! Check out: Why Slow Runners Deserve the Loudest Cheers.

Building Habits That Stick (Sustainable Running Tips for Beginners)

31. Your plan must fit your real life, not your ideal life.

    Generic online plans rarely consider travel, kids, or work. My coach and I design around my weekday limits (max one hour) and that’s what keeps me consistent.

32. A doable plan beats a beautiful one.

    If you can follow it, it works. If it’s pretty but unrealistic, it fails.

33. Rest is not optional, it’s essential.

    Recovery is where adaptation happens. Respect it.

34. Treadmill runs, treadmill laps, and indoor sessions count, too.

    Movement is movement; weather or schedule shouldn’t derail you. I would pick an outdoor run over a treadmill one any day of the week, but I would also pick a treadmill run over a non-run day every time.

35. Strength work reduces injury risk and improves running.

    A little twice a week keeps your body balanced and resilient.

36. Hydration and simple fueling matter more than you think.

    Underfueling leads to sluggish runs; consistent fueling keeps energy sustainable.

37. Warm-ups reduce wear and improve confidence.

    Five minutes of mobility or light jogging prepares your body and mind. In all my years, I have yet to start a run without doing a bit of brisk walking first. 

38. Be patient with setbacks, they’re part of the plan.

    Travel, illness, and busy seasons happen. Adjusting your plan is smart, not shameful.

39. Tracking your runs builds momentum and insight.

    A simple log helps you see patterns, celebrate progress, and adjust when needed. See 6 Easy Ways to Track Your Running Progress. 

40. The plan that bends is the plan that survives.

    When your schedule shifts, the plan should flex, not break.

Progress, Not Pressure (Running Goals at Your Own Pace)

41. You don’t need a perfect plan. You need a doable one.

    This is the single lesson that changed my running. With a coach who adapts the plan to my life (weekday time caps, travel weeks, and low-energy adjustments), I succeed where rigid plans previously failed.

42. Slow change is durable change.

    Flash results evaporate; slow progress becomes a lifestyle.

43. Most breakthroughs happen after repeated, imperfect attempts.

    Keep going even when results are slow — that consistency rewards you.

44. Running gives more than it takes.

    It gives focus, calm, confidence, and proof that you can do hard things, in life and on the road.

Final thoughts as I turn 44

Turning 44 reminded me of something simple but powerful: running never made my life easier, it made me stronger. It didn’t clear my calendar, calm the chaos, or magically give me more hours in the day. But it gave me something better: a way back to myself, no matter what season I’m in.

Every lesson on this list was earned one run at a time, usually imperfectly, often slowly, always honestly. And if I’ve learned anything in 44 years, it’s that consistency isn’t a personality trait, it’s a skill. One you can build, practice, and grow into.

If you’re somewhere in the start-stop cycle, feeling frustrated or unsure if you can “be a runner,” I want you to know this: you absolutely can. Not because you need to be faster or fitter, but because running meets you exactly where you are.

If you’re ready to build that consistency superpower, the one that changed everything for me, my 30-Day Run More, Quit Less Plan can help you take the guesswork out and finally create a routine you’re proud of.

Because when you run consistently, you don’t just change your fitness… you change your whole life.