I like to believe that my running “career” has made me a better person. I have run on a regular basis, typically longer distances, since I was a 15-year old boy.

Back then, I felt running helped me concentrate in school, and I used it to clear my mind. I have experienced all the physical and psychological benefits of running, and this might be the reason I never stopped doing it.

I have learned some important life lessons from running, which I would like to share with you:

1. Improvement is always possible, and change is often necessary.
2. The view at the top of the hill is always worth the climb.
3. The importance of enjoying the process – not just the destination.
4. Positive self-talk makes it easier to overcome “obstacles”.
5. If I focus on solutions instead of problems, I will succeed.
6. If I really want something, I’ll find time for it (stick to what you like doing).
7. Persistence always pays off.
8. A dedicated mind/attention always makes a better performance.
9. When things get tough, taking one step at a time always helps.
10. It’s important to listen to the body’s signals, however, I have learned to distinguish pain from discomfort.
11. The importance of celebrating big and small achievements.
12. Instead of comparing myself to others, I should focus on what matters to me and what I can do differently to achieve my goals
13. When you have done the best you can, you can’t do more.
14. I’m always stronger than I believe.
15. Dont be afraid to dream big: Where there’s a will, there’s a way.
16. There are no shortcuts to success, and the more you put into something, the more you get out of it.
17. What works for me, does not necessarily work for someone else.
18. Bad days are often followed by good days
19. It doesn’t help to complain about things that I cannot change such as a bad weather.
20. No one can do the work for me.

Research notes

Research points in the same direction as the experiences described above.

Endurance sports such as long-distance running are linked to stronger self-regulation, better stress management, and a more stable sense of personal capability.

Studies in motivation and sports psychology show that practices like positive self-talk, focusing on what you can actually influence, breaking goals into smaller steps, and acknowledging progress tend to build resilience over time.

Of course, people differ, and no psychological mechanism applies to everyone. Still, the patterns found in research align closely with what many runners report: that persistence, presence, and realistic adjustments along the way support both personal growth and well-being.