MY RUNNING JOURNEY: Tips I've learnt along the way.
- overlapcoaching
- May 7
- 4 min read
Updated: May 15
By Rissa Gray, OVERLAP Athlete.
Forward, by the Editor
At OVERLAP, we love sharing stories from within our community—stories that reflect real-life experiences, growth, and personal insights. The following blog post by Rissa Gray is exactly that: an account of her individual journey, written in her own words. It includes the tips and lessons she’s found valuable through her experience with running and coaching. This is what works for her. Please remember that this isn’t intended as prescriptive advice. What has worked for Rissa may not be right for everyone. If you’re after specific guidance tailored to your own needs, we encourage you to get in touch with one of our *coaches or our trusted partner professionals.
Let's Get Into It: Lessons from My Running Journey
It's taken me a long time to write this blog post, but I'm glad it did. Now, I have more wisdom to share.
I recently completed my second 12-week block with OVERLAP. I must say a massive thanks to my coach Paige, to Zac who kick-started this entire venture, and to the whole OVERLAP community for your support. I never would be where I am without all of this. To say this experience has changed my life in unexpected ways is simply awesome, and I'm super grateful. So, thank you!
Okay, onto what you all actually came here to read and learn about.
My Running Journey: A Quick Backstory
My first [training] block with OVERLAP was aimed at getting me back into running. I had run years ago and loved it, but I was inconsistent since 2018. I wanted a program to follow that would get me running regularly and enjoying it again. Now, I proudly say I’ve completed my first-ever half marathon! This was such an incredible experience.
Once upon a time, a half marathon was just a dream for me. Now, I have the running bug, and my goals grow every quarter. But this journey hasn’t been without its challenges. I want to share some wisdom for newcomers and seasoned elites in this beautiful world of running.
Find a comfortable, easy 'all-day pace'.
1. Go Slow: The Key to Enjoyment
I observe it at every race and during training. Runners speed up, face turning red, then stop to walk and recover. I’ve been there, too. I thought running fast was essential, but that’s not the case.
Running slow is where the fun lies. It's how you can cover long distances without running out of steam or feeling sick. I call it my "all-day pace." While elite runners may clock a 4-5 minute pace per km, my comfort zone is around 7 minutes. That works for me, and I'm okay with it!
2. Prioritize Prehab and Rehab
Wow, have I learned this the hard way! During my first block, I developed serious shin splints. It almost led to a stress fracture, forcing me to rest for six weeks. That was devastating. Toward the end of that block, I faced a hip injury impacting my mobility.
In December, I couldn't even run 5 kms without hobbling the next day. After several visits to a physio and a proper diagnosis, I began focusing on rehab and stretching. Now, I can run for 2.5 hours without pain.
Don’t ignore rehab and stretching! As soon as you feel a niggle, address it. See a physio, get a massage, or try hot/cold therapy. It's vital for maintaining good running form.
3. Choose Your Focus
This point is crucial. Before committing to running, I was heavy into CrossFit. The demanding "Met Cons" drained my energy. I realized I couldn't do both effectively.
If running is your main goal, be focused. I stepped back from CrossFit to concentrate on running, maintaining strength with dedicated training. In cooler months, I may balance both; however, running will always take precedence.
4. Nutrition and Hydration Matter!
Fasted training is outdated. We need fuel to perform our best. Grab a banana, pikelets with jam, or rice cakes with honey. Add an electrolyte to your water and ensure you're fueled properly.
Carbohydrates, protein, and sodium support your performance and recovery. Enjoy your food and make sure you're not neglecting your nutrition!
5. Proper Warm-Ups Prevent Injuries
Skipping warm-ups is a rookie mistake! A few high knees and leg stretches won’t cut it. I spend about 15-20 minutes warming up before each run. This routine includes various movements and stretches to ensure I'm ready.
Whether running for 30 minutes or 90 minutes, my warm-up remains consistent. High knees, butt kicks, lunges, toe walks, calf raises—each plays a role. The warm-up is essential for a successful run and helps prevent injuries.
6. Listen to Your Body
At the beginning of April, I ran my first-ever half marathon. The experience was nothing short of amazing, filled with energy and support from my pit crew—thank you, Mum!
I had put in the work and knew I would be okay despite a few butterflies. I started strong, pacing myself wisely. At the 17 km mark, I found myself in the pain cave. It was tough, and I questioned my ability to finish.
But doing a quick mental checklist reminded me of my prepared nutrition. It dawned on me that I was low on electrolytes. I reached out to my Mum to grab some Powerade for a quick boost as I passed her just 1 km from the finish line. It helped me push through and reminded me for my next race to have more electrolytes on hand.
Conclusion: Keep Running!
I’ll leave it here. Thank you for reading! Happy running, and I'll see you out there as I continue my journey. If you're inspired by my story and want to become part of the OVERLAP family, simply send an email to info@overlapcoaching.com or click the button below to learn more.
Written by Rissa Gray, OVERLAP Athlete
Edited by *Zac Harris, OVERLAP Founder & Head Coac
Inspired by Rissa's journey? Join the OVERLAP family! Just email us at info@overlapcoaching.com or click the button below.
If you need specific nutrition guidance, reach out to our partner sports dietitian, Nicole, from Total Balance Nutrition. Get 10% off your initial consult with code OVERLAP10.
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