In 2018, I ran the Boston Marathon for the Dana Farber Cancer Institute. If you are watching the Boston Marathon today and feeling inspired to run a marathon, here are the top 5 lessons I learned from my training.

1. “You can do anything for a mile”

   Someone told me this at the start of the race and it taught me that mindset changes everything. Motivation, self-confidence, and psychological readiness all improve athletic performance - use them to your advantage.

2. Run less. Strength train more

   Your running program will build your endurance and stamina, but repetitive stress injuries are no joke. Strength training will make you more resilient.

3. Fuel your run and recovery

   Protein, fats, and carbohydrates are all essential to run performance and recovery. Don’t skip out on a macronutrient category because a social media post told you to. And consult with a sports dietician when possible.

4. Non-negotiable 8 hours

   Quality sleep is your most valuable (yet most underrated) recovery tool. All the stretches and massage guns won’t get you to the finish line alone. Your body needs deep sleep to repair, recover, and get ready for the next run.

5. Enjoy the journey

   Some of us may only do 1 marathon in our lives. Life seems to revolve around training for several months and it’s easy to get bogged down in the challenge of balancing it all. But remember to thank your body for the incredible physical and mental achievements.