TLDR: Running felt awful at first where I was breathless, messy and discouraging. Sticking with a beginner’s mindset turned pain into something workable and even calming.

When I talk to my friends, some of them often say, “I don’t like running” or “I really hate running.” When I ask why, the answers are usually the same: “I feel breathless” or “I can’t maintain a consistent pace.”

Deep down, I resonate with them. I used to, and occasionally still do, experience that same unpleasant sensation while running. Yet, over time, I realised that the lessons running teaches my mind bring far greater satisfaction to my overall mental and physical well-being than the temporary discomfort it creates.

So, let me share what I’ve learned along the way: 

1. It’s Hard At First, But It Gets Better

I started my running journey in mid-2024, largely because of friends. With a goal to complete a race in September 2024, we trained once a week. Back then, running just 3km felt like torture. Running was never my forte (and honestly, still isn’t), so I struggled with my breathing, my form, and my confidence.

But you never know unless you try.

I entered running with a beginner’s mindset: accepting that pain exists, that improvement takes time, and that small adjustments to breathing and technique matter.

Slowly, I realised something important: the pain is temporary. Once you pass that phase, running can become therapeutic. With the wind brushing past and the rhythm of my steps, I felt a sense of freedom. No overthinking, no monkey mind. Just breath, movement, and the present moment.

Looking back, this reminds me of something the Buddha often emphasised: training is gradual. The body learns in stages, and so does the mind. Discomfort does not mean something is wrong. It often means something is being learnt. When I stopped fighting the unpleasantness and simply stayed with it, the struggle softened on its own.

2. Do It Scared

After crossing the 5km mark, I decided to join a running club. I joined alone because the friend who recommended it couldn’t make it that day. It was intimidating, stepping outside my comfort zone, surrounded by experienced runners.

Thankfully, there were other first-timers, and we ran together.

However, midway through the run, I couldn’t hold my pace. From the middle of the pack, I slowly drifted to the back until the sweeper pacer stayed by my side. She shared tips with me, though I barely absorbed them as I struggled to breathe. Near the end, I decided to walk for a bit. She understood, it was a beginner’s struggle, and I returned among the last few runners.

What made me come back was curiosity. I wanted to try the advice she gave me. With a sense of ehipassiko, “come and see for yourself”, I continued running, joining other clubs and experiencing different group vibes. As an extrovert, I found this surprisingly fun! 

It was scary at first. But fear fades when you show up, again and again.

Over time, I made new friends. From running in silence to training and running together with marathon buddies. It was a meaningful connection I found through joining running clubs. I’m grateful to meet supportive camaraderie who share the same hobby.

3. Start Everything with Intention

As I went deeper into the running “realm,” I learned that there are different training types and zones. Some runs push speed; others require slowing down to build long-term strength.

Once I understood this, I began setting intentions before every run. The temptation to compare myself, to look left and right, is always there. But the grass is always greener on the other side. Your own grass grows when you water it consistently.

So my intention became simple: show up, water my own grass, and trust that results will come in their own time. I push myself to a level that still feels okay, without pushing my body to the point of burnout. Somemore it’s fun to switch various training in a week too! 

4. You Don’t Always Get What You Want… And That’s Okay

Every training plan comes with goals. But life gives lemons often times…

I once aimed for a 6:30/km pace in a 10km race and finished at 6:33/km, ending the race feeling nauseous. That experience taught me to start steady instead of getting swept up by the crowd (I had run the first 2km at a 5:00 pace). There was also a time on my first ever half-marathon where my watch malfunctioned at the 9km mark and restarted from zero. So I didn’t get any PB (personal best) recorded on stats for both races that I was looking forward to. 

When my watch restarted from zero, I was reminded that suffering often comes not from what happens, but from what we cling to.

It’s actually a reminder to let go of the desire for validation and proof. The frustration tells me to enjoy the process, and going back to the reason why I run in the first place: to experience a little bit of “freedom” and to have fun enjoying different moments in life.

I take heart too in Ajahn Brahm’s, a famous Australian meditation master, saying that:

“Your job is not to ask for things the world can’t give you. Your job is to observe. Your job is not to try to prod and push this world to make it just the way you would like it to be. Your job is to understand, accept, and let it go.”

5. Surround Yourself with People Who are Better Than You

Or in other words, it’s okay to be the “dumbest” in the room.

When I wanted to improve my speed, I joined interval training sessions. Puma Run Club became my choice because of its structured coaching. Yes, the pressure was there, but I learned to embrace my pace and enjoy the companionship.

It also teaches me to loosen my attachment to the sense of “self.” Insecurity still arises, thoughts like “I don’t fit in” or “I’m so slow compared to them.” Instead of getting caught in them, I observe these thoughts like floating clouds. I recall the idea of “self” is shaped by conditions and is constantly changing. Hence, with this understanding, I can come with an objective intention to learn, without feeding my insecurities.

It turns out by running with people more experienced than me, I learned practical tips through shared stories. My pace and endurance slowly improved and I gained friendships along the way.

6. Cherish the Companions

One of the most beautiful things about running communities is their positivity. I’ve never felt discouraged by seasoned runners. They don’t judge you for running slowly, because they understand it’s part of the process. Any fear or negativity I felt initially came from my own mind. Once I let go of the negative mindset, I come to run with a lighter heart. 

Happy people celebrate effort. And that energy matters to keep going, improving in running or just striving in ‘life’ in general. Most of the runners are very supportive! Some of us also ran 21KM and came on both days to cheer for other runners too! 

Beyond Running

I’m grateful to meet friends from the running community with whom we can talk about other aspects of life! From helping a friend get her race bib, work life, to travel, family, even I found my neighbour whose house in Jakarta is just 2-3 units away from mine! XD

It was really fun getting to know new friends and broadening my perspective, too! 

Also, other areas of my life have improved. I gained clarity during my quarter-life crisis, and yes, as a side effect, I finally reached a weight I had been aiming for since upper primary school 😂.

More importantly, running taught me lessons beyond exercise. It reshaped how I face challenges, helped me reframe difficulties, and reminded me to keep going, even when life feels uncomfortable. Last but not least, having supportive friends is really important in the journey – they are your fuel to keep going when you feel unmotivated! 

I hope I continue to have the right conditions to maintain a beginner’s mindset, one that allows me to keep learning and experimenting (taking in the essence of ehipassiko) in many forms: exercise, meditation, creativity, leadership, and beyond, with a single intention: to be a better person every day.

Thanks for reading! Hope this sharing also inspired you to be better for your own physical and mental well-being! 

Cheers, Ditt

Wise Steps

• Start with a beginner’s plan and accept early discomfort, because training is gradual for body and mind, like running 3km easy while noticing breath without judgement.
• Join a group even if you’re anxious, since fear shrinks with exposure and support, like turning up alone to a club run and sticking with the sweeper.
• Set a clear intention before each session to curb comparison, such as deciding today is a slow zone-2 run and ignoring faster packs on the park loop.