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Kwazemy - The Runner's Mind

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Kwazemy - The Runner's Mind

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Runner. 41, Started running in 2025 at 110kg. Building toward Marathons in 2027, one run at a time. Real and honest, no shortcuts.

Sharing the training, the mindset, the fueling and the mental battles of becoming a runner.

30/10/2026

My warm-up before a run today: a punching bag.

I was away from home, had a million excuses to stay in bed or just work in front of the computer. I just didn’t feel like running. So I started with a few rounds on the bag.

Within a few minutes, my heart rate was up, my shoulders and hips were loose, and my head had switched from "I don't feel like it" to "okay, let's go."

Then I ran a 5K at an easy pace.

Why it works as a warm-up:

1) It raises your heart rate gradually, so the first kilometre doesn't feel like a shock

2) It uses your whole body. Hips, shoulders, core and arms all get moving, which a few leg swings don't do

3) It changes your mood. A low-motivation day often turns around after five minutes of moving

The rule: keep it light. A warm-up should leave you ready, not tired. If you're breathing hard before the run starts, you've done too much.

Your warm-up doesn't have to be a routine from a book. It just has to wake your body up.

What's your warm-up before a run? Tell me below

26/10/2026

Two days after my half marathon, I made the classic mistake.

I went out for a recovery run and my legs ran 3K at 5:40/km. That's not recovery. That's a hard effort on tired tendons.

Then I turned around and ran 3K home at 7:37/km. That second half is what a recovery run should look like.

What a recovery run is for:

1) Blood flow, not fitness. It moves fluid through tired legs and loosens stiffness

2) Slower than feels natural. Easy enough to hold a full conversation

3) It should be Short. 3-6K is plenty after a half marathon

4) This point is Optional but If anything is sore, a walk does the same job

What a recovery run isn't:

A) A chance to test your legs.

😎 A tempo run in disguise.

Feeling good two days after a long race is a trap. Your heart and lungs recover in days. Your tendons and joints take weeks.

Next time I'm keeping the first kilometre honest and checking my lap pace early.

Have you ever turned a recovery run into a hard one? Tell me below.

26/10/2026

I run slow almost every day. Here's why I still do speed work.

Most of my miles are easy. But twice a week I run a tempo 5K, and lately I've been testing a hard mile outdoors.

The results surprised me:

1) Tempo: 30:50 - 31:54 on the treadmill, three times a week.

2) Outdoor mile: 3K at 5:46/km, then another at 5:40/km, with normal breathing in the cold.

3) Recovery: heart rate dropping 57 beats in 5 minutes after the kick.

Here's what that taught me about speed work in marathon training:

A) Speed raises your ceiling. Slow miles build the engine. Tempo teaches your body to use it at a higher pace, so easy pace gets faster over time.

B) It improves running economy. Faster running trains the legs and nervous system to move efficiently, which saves energy at marathon pace.

C) It stays small. Two sessions a week, with the rest easy, gives the benefit without the injury risk of running hard every day.

D) Slow is the base, speed is the sharpener. One without the other doesn't work.

Marathon day isn't a fast run. It's a long run done efficiently. Speed work makes that efficiency possible.

Do you include speed work in your week? Tell me below.

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25/10/2026

The runner's mind trap: "I feel great, so I'll run longer."

Yesterday I felt so good I turned a planned 14K into a half marathon. It worked out. It also taught me the most important rule in distance running.

Your heart adapts in weeks. Your tendons, bones and joints adapt in months.

That gap is where injuries live. Your lungs say "go," your legs haven't caught up, and you only find out a few days later.

So here's what I do now:

• Add 1-2K to the long run each week. Not 7K. Small steps your body can absorb.
• Step back every 4th week. Cut the distance and let your body catch up.
• Keep strength work. Hips, glutes and calves hold up the miles.
• Keep easy days easy, and take the rest day.

Feeling good is not the same as being ready. The runner who builds slowly gets to the start line in the marathon. The one who rushes often doesn't.

Patience is a training skill. I'm practising it.

Have you ever ignored the "increase slowly" rule? What happened? Tell me below.

24/10/2026

My First Solo Half Marathon. Building up to the Marathon in May 2027!

24/10/2026

I ran my first solo half marathon today and it went for 2 hours 41 minutes with a pace of 7:41/ km.

Funny part was that it wasn't on the plan. I woke up to run 14K, and somewhere along the way my mind and body felt like they could keep going. It might have felt strange though since it was a finish without an official race, no crowd to cheer and no expected medal at the finish line. It was hard doing it alone, Just me and a cold weather.

2:41 is not a fast half marathon. I know that. But 17 months ago I weighed 110kg and couldn't run for ten minutes.

Here's what carried me through 21K:

• Slow miles. Nearly every run I do is easy, so my body knows how to run for hours without hitting a wall
• Tempo twice a week. The hard days built the engine the slow days feed
• Strength work. Legs and hips that hold up past the second hour
• Patience. I didn't chase pace, I chased time on my feet

This was my dress rehearsal for the Stockholm Marathon in May. It told me the plan is working, and the base is real.

Slow is not weak. Slow is how you get to 42K.

What's the longest run you've done? Tell me below.

21/10/2026

3K. 5:46 per km. Some people run 10K faster than that. I'm posting it anyway.

I'm not the fastest runner. Plenty of people run 10K under 5:00/km, and I know it.

But I ran this one outdoors in the cold, with a warm-up at home and my breathing felt normal the whole way. Not long ago, cold air made my airways tighten.

And here's the part that surprised me: I run slow most of the week. Easy runs, slow long runs, nothing impressive. That's the aerobic base, and today it showed up as a pace I didn't have to force.

I'm not comparing myself to the runner next to me anymore. I'm comparing myself to who I was less than a year and a half ago.

3K today. Marathon in 2027.

Who are you comparing yourself to? Tell me below.

21/10/2026

1st attempt, 1 mile Trial Run

19/10/2026

Someone asked me: "I run slow every time and my weight doesn't change. What do I do?"

Here's how I handle two tempo runs a week, without burning out.

My week:

• Monday: tempo run 5K in 30 mins
• Tuesday: upper body work (Lifting weights)
• Wednesday: tempo 5K (32 mins to reduce burnout)
• Thursday: lower body (Lots of Squats)
• Friday: easy run (8km and 6.50 /km pace)
• Saturday: long, slow run (12km upwards by feel, no specific pace)
• Sunday: Total rest, just walking.

Why two is manageable:

• The other 4-5 runs are truly easy, so I recover between them
• Strength work protects my joints and tendons
• I fuel properly and protect my sleep

On weight, honestly: running slow or fast doesn't change the scale by itself. Fat loss comes down to your weekly calories, and tempo mostly makes you fitter. My own drop from 110kg to 95kg and still going to my target 80kg came from consistency and food, with the running supporting it.

And if you have a health condition, especially anything to do with your heart, talk to your doctor before adding harder efforts. Slow running is still worth doing.

Do you run any faster sessions in your week?

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