Kwazemy - The Runner's Mind

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Kwazemy - The Runner's Mind Runner. 41, Started running in 2025 at 110kg. Building toward the Stockholm Marathon 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.

16/10/2026

Runners overtake me all the time. I let them.

Today I ran slow on purpose. Conversational pace, nose-breathing easy, and people passed me like I was standing still.

It used to bother me. Now I know what I'm doing.

They're showing you one run on one day. They're not showing you their plan, their history, or whether that was their easy day or their hard one.

My slow miles are building the engine: more mitochondria, more capillaries, a stronger heart. That's the aerobic base, and it only grows when you run easy enough to do it often.

So let them pass. They're racing a stranger on a random Friday. I'm training for marathons.

Win the easy day. Earn the hard one.

-training

12/10/2026

Nobody gets excited about aerobic base. They should.

Aerobic base is the slow, easy running that never looks impressive. No fast splits, no PBs, nothing to post.

But it's the foundation of everything else.

‱ More mitochondria, so your muscles make energy more efficiently
‱ More capillaries, so oxygen reaches them faster
‱ A stronger heart, so each beat pushes out more blood

You can't see any of it on a single run. It shows up weeks later, when the same pace feels easier and your heart rate sits lower.

That's why I run most of my miles slow, even when I feel like going faster. Speed work only works if there's an aerobic base underneath to hold it.

Speed is the paint. Aerobic base is the wall. Paint a weak wall and it cracks.

Be patient. Keep it easy. Build the engine first.


-base -training

21/09/2026

Saturday, my chest tightened in the cold. I had to stop and walk for 20 minutes, genuinely unsure how the rest of the run would go. Completed it though.

Running has a way of humbling you and reassuring you in the same week. One day you're walking because your body won't cooperate. Days later, it delivers exactly what you asked of it.

I don't think you're supposed to feel confident every single day in this sport. I think you're supposed to keep showing up anyway, and let days like today answer the doubt days like Saturday create.

Kwazemy - The Runner's Mind đŸƒâ€â™‚ïž

19/09/2026

104kg felt stuck for weeks. I'd log the number, feel the same frustration, and move on. Training hard, eating what I thought was right, and the scale just... held.

I want to show you where that stubborn number actually went.

104kg → 96.3kg. Eight weeks.

Almost 8kg gone, not through a crash diet, not through starving myself before a marathon build. Through finding the small leaks, the treats that had quietly become routine, the cooking oil I never measured, the portions that were bigger than I thought. Fixing those, one at a time, patiently, while still fuelling six days of serious training.

The plateau wasn't a wall. It was a signal I hadn't found the leak yet. Once I did, the weight started moving again, on its own, without me suffering for it.

If your number feels stuck right now, it's not stuck forever. It's just waiting for you to find what's actually happening underneath it.

Kwazemy - The Runner's Mind đŸƒâ€â™‚ïž

19/09/2026

They see the PB.

They don't see me an hour later, drained, still in my running clothes, answering emails because the day doesn't pause for a good run.

They don't see the 5am alarm the night before. The rice carbs I forced down when I wasn't hungry. The doubt at kilometre 4 that almost won.

A perfect social media post of a runner is one frame. It's never the whole film.

I post the PBs because they're real, and they matter. But I want you to see this too, the unremarkable, tired, ordinary minutes that surround every good result. That's most of what this actually looks like.

If you're only comparing your behind-the-scenes to someone else's highlight reel, you're always going to feel behind. Nobody's highlight reel is the whole story. Not even mine.

Kwazemy - The Runner's Mind đŸƒâ€â™‚ïž

25/08/2026

Saturday: 21K.
Monday: 5am train.

Nobody claps for the second one. It doesn’t get a Strava badge. There’s no PB, no finish line, no cheering.

But it’s the same discipline. The same voice that got me through kilometre 18 is the one that gets me on that train when every part of me wants to stay in bed.

Running didn’t teach me to love mornings. It taught me that showing up doesn’t require wanting to.

That’s the real runner’s mentality. Not the medal. The Monday.

Kwazemy - The Runner’s Mind đŸƒâ€â™‚ïž

22/08/2026

Woke up early in Åland Island for a work conference. Laced up before coffee even settled. Ran along the coast, humid morning air, unfamiliar streets, nothing in my stomach but yesterday’s dinner.

It felt like work. Breathing was harder than it should have been. And yet the pace came out faster than my usual easy runs back home.

Here’s what I got wrong: coffee, no water, no fuel, straight out the door.

Coffee doesn’t hydrate you, if anything, it works slightly against it. After 8 hours of sleep with zero fluid intake, then heading straight into humid coastal air with nothing but caffeine in my system, my body was working against two disadvantages before I’d even covered a kilometre.

The fix isn’t complicated. Water first. Then coffee if you want it. Especially somewhere new, somewhere humid, somewhere your body hasn’t adapted to yet.

Running doesn’t pause for conferences, new cities, or unfamiliar mornings. But your fuelling strategy has to travel with you too, adjusted for wherever you actually are, not wherever your routine usually happens.

Lesson learned, on the road, the hard way, like most of the good ones.

Kwazemy - The Runner’s Mind đŸƒâ€â™‚ïž

17/08/2026

Main version:

A year of learning to fuel a body that actually needed to be fuelled properly, here’s what stuck.

Bananas before a hard effort. Simple, fast, reliable. My go-to before every tempo and long run.

Rice is not the enemy. For months I thought carbs before a hard session would slow me down. Turns out, an underfuelled body slows you down far more than a plate of rice ever could.

One bad fuelling day taught me more than ten good ones. I once tried to run a tempo on almost nothing. My legs gave me the answer before my brain did.

Timing matters as much as the food. An hour before a run, give or take, is the sweet spot. Too close and it sits heavy. Too far and the fuel isn’t there when you need it.

Treats have a place, just not the main place. A biscuit or a chocolate bar after a hard session isn’t the enemy. Building a whole day of eating around them is.

The scale lies daily and tells the truth weekly. Water, glycogen, food mass, all of it moves the number up and down constantly. None of it is fat. Trust the trend, not the day.

Still learning. Still adjusting. But these are the lessons that actually changed how I run.

Kwazemy - The Runner’s Mind đŸƒâ€â™‚ïž

17/08/2026

One week into a family trip. No structured tempo. No long runs. Just easy 5Ks when I can fit them in.

Here’s what I’ve learned about training through a break, and it’s probably not what you’d expect.

You don’t need to maintain everything. You need to maintain enough.

A week or two off your full structure costs you almost nothing physically. The aerobic base you’ve spent months building doesn’t disappear that fast. What actually matters is staying loosely connected, a few easy runs, no pressure, no pace targets, just enough to keep the rhythm alive so coming back doesn’t feel like starting over.

So this week: three easy 5Ks, Monday to Wednesday, whenever it fits around family time. No Strava obsessing. No chasing numbers. Just showing up lightly.

The lesson underneath it: discipline isn’t always about doing more. Sometimes it’s knowing exactly how much you can let go of, and trusting that the foundation you built will still be there when you pick it back up.

Family first. Fitness patient. Both can be true at once.

Kwazemy - The Runner’s Mind đŸƒâ€â™‚ïž

12/08/2026

Don’t Run Everyday. You’ll get injuries. Do this Instead

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