The Interval Issue 9

Welcome to The Interval Issue 9

Another week, another update from the injured list. I'm still unable to run, which continues to be the really frustrating. The waiting game isn't getting any easier, but it's giving me plenty of time to reflect on what actually makes the difference when we do get back out there.

While I can't speak from recent personal experience about lacing up and heading out the door, I've been thinking a lot about the routines that set successful runners apart. It's not always about the run itself – sometimes it's about what happens in those crucial minutes before you even step outside.

This week, I'm sharing something I know works, both from my personal experience and from what I'll be implementing when I finally get out running again. It's a simple 5-minute ritual that can transform how you approach every single run.

Even from the sidelines, I hope this helps you show up more confidently for your training.

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The difference between runners who stick with it and those who quit often comes down to what happens in the five minutes before they even take their first step.

Why Your Pre-Run Routine Matters More Than You Think

Most new runners focus entirely on the run itself: how far, how fast, how long. But here's what experienced runners know: the minutes before you start running can determine whether you'll have a breakthrough run or struggle through every step.

A consistent pre-run ritual serves three critical functions: it prepares your body for the physical demands ahead, gets your mind in the right space, and creates a psychological bridge between your daily life and your running identity. When you perform the same sequence of actions before every run, you're essentially training your brain to shift into "runner mode."

The Science-Backed 5-Minute Ritual

This routine combines physical preparation with mental readiness, drawing from sports psychology principles used by elite athletes but simplified for everyday runners.

Minute 1: The Gear Check & Intention Setting Put on your running clothes mindfully, not rushed. As you lace up your shoes, set one simple intention for the run. Not a pace goal or distance target: just something like "I want to feel strong today" or "I'm going to enjoy being outside." This mental framing reduces performance anxiety and helps you connect with why you started running in the first place.

Minutes 2-3: Dynamic Warm-Up Skip static stretching before your run. Instead, do these movements:

• 10 arm circles forward and backward

• 10 leg swings (hold a wall for balance)

• 10 high knees in place

• 10 butt kicks

• 5 bodyweight squats

This sequence increases blood flow to your muscles, elevates your heart rate gradually, and activates the movement patterns you'll use while running.

Minute 4: Breathing & Visualisation Take 30 seconds to practice rhythmic breathing: inhale for 3 counts, exhale for 3 counts. Then spend 30 seconds visualising the first mile of your planned route. Picture yourself running with good form, feeling comfortable and confident. This mental rehearsal primes your nervous system for success.

Minute 5: The Confidence Reminder Before you head out the door, remind yourself of one running win—however small. Maybe it's completing last week's run, or simply the fact that you're showing up today. This positive self-talk builds the mental resilience that carries you through challenging moments during your run.

Making It Stick: The Consistency Factor

The magic isn't in the specific exercises: it's in doing them consistently. Your brain craves routine, and when you perform the same pre-run ritual repeatedly, it becomes an automatic signal that "it's time to run." This reduces the mental energy required to get out the door, which is often the biggest barrier for new runners.

Start with just three elements if five minutes feels overwhelming. The key is repetition, not perfection. Even experienced runners have days when their ritual gets shortened, but having that foundation to return to makes all the difference.

Your Next Step

Choose three elements from this ritual that resonate with you and commit to doing them before your next three runs. Notice how your mindset and performance change when you give yourself this gift of preparation. Once these become automatic, you can add the remaining elements.

Remember: the goal isn't to complicate your running routine. It's to create a bridge that makes starting feel easier and more natural. When you invest these five minutes in yourself before each run, you're not just preparing your body; you're building the mental habits that transform someone who runs occasionally into someone who sees themselves as a runner.

You can also check out a more detailed article on theinterval.run.

Quick Tip

Consistency Builds Confidence: The most successful runners don't have perfect runs. They have consistent pre-run routines. When you do the same 3-5 activities before every run, you're training your brain to shift into "runner mode," making it easier to get out the door even on days when motivation is low.

Help us grow!
Enjoying The interval?
If you know a runner who’d like it too, I’d love it if you shared it with them.
Just forward this email or send them to theinterval.run.
Thanks 🫶