I recently decided to return to running after a 12-year break. The idea of going back to running felt scary and uncomfortable at first, but my experience has revealed three useful lessons you can apply whether you’re returning to running or any other activity you’ve set aside.
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Key Takeaways
If you want to enjoy returning to an activity like running, focus on three things:
- Find another form of cardio you can tolerate
- Identify an intrinsic reason to train
- Discover moments of joy in the activity
Cardio and Strength Training Go Together
I used to be an endurance athlete, but for the past several years my public work has emphasized strength training. The data show more women meet cardio minimums than strength-training minimums, so I tend to highlight lifting because it’s underprioritized. Still, both strength and cardio are important. To reach many fitness goals you need a balanced approach that includes both types of training.
Find Your Intrinsic Motivation
Exercise can be uncomfortable and challenging; that’s often how we grow. What keeps you consistent is finding aspects of the experience you genuinely enjoy—things beyond external validation. For me, getting back into running required identifying a deeper reason to train. Even if you don’t love the activity itself, finding purpose or pleasure in related parts of the experience will keep you returning.
If you have something you’d like to bring back into your routine—running or otherwise—share your story in the comments below.
In This Episode
- Why I returned to running after a 12-year break (3:18)
- The steps I took to prepare for events (12:29)
- How to find alternatives to return to a specific exercise (14:45)
- The role of continued movement and purpose for longevity (17:27)
- How to find motivation and joy in your activity (22:52)
Quotes
“If you were wondering why I go on and on and on about fueling and why I became a sports nutritionist, it is to help other women, especially women, avoid those pitfalls that I fell into all those years back.” (4:45)
“I knew that I was going to have to find a way of reconciling the fact that when I left the sports world, I was doing a lot of things for the wrong reasons.” (13:55)
“There was definitely an apprehension for me or kind of a burnout in putting running on the shelf for an indefinite amount of time, and as I started to return to things, I wanted to do it very mindfully.” (14:33)
“For so many years, we have swung the pendulum from only doing cardio to only doing strength training, and we need both.” (15:47)
“Sometimes it is the extrinsic stuff that is enough to get us in the door, but it is more the intrinsic side of things that keeps us going, and I very much have felt that with running.” (22:38)
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FYS 410: The Power of Intrinsic Motivation in Fitness
Finding Enjoyment in the Return to Running Transcript
In 2023 I returned to running after a 12-year hiatus. On this episode I share why I made that choice and what you can learn if you’ve been avoiding an activity. If you’re an athletic woman in your 40s who loves lifting, challenging yourself, and doing hard things, the Fuel Your Strength podcast covers evidence-based nutrition, training, and recovery strategies so you can build strength, add muscle, and have more energy.
I’m Steph Gaudreau, a strength nutrition strategist and weightlifting coach. We focus on practical, science-backed approaches that change as you get older—what worked in your 20s might not be optimal in your 40s and beyond. This episode is a personal story with three teachable takeaways for anyone returning to an activity they once loved or struggled with.
Earlier this year I decided to reintroduce running. Reactions were varied: some followers were surprised because my public content emphasizes strength training. Others assumed I’d never done cardio in years, which isn’t true—I’ve practiced Brazilian Jiu Jitsu for the last six-plus years, and that provides a unique, intermittent cardio stimulus. But steady-state cardio like running offers different benefits that I wanted to reclaim for specific upcoming events.
I burned out previously from under-fueling and overtraining during my endurance years. That experience is why I became a sports nutritionist: to help others avoid the same mistakes. After building walking and rucking habits (walking began in 2021, then I added rucking), I realized I needed a stronger cardiovascular base to prepare for team rucking events. Rucking—walking with a weighted pack—is a great alternative for people who “hate running,” but for my goals I introduced short running intervals and progressed to a couch-to-5k style program. Over several months I reached 3.1 miles and have maintained a routine of running about three times a week.
Here are the three practical lessons from my return to running:
- Find another way to do cardio. If running isn’t for you, choose a mode you’ll tolerate—walking, rucking, cycling, swimming, Jiu Jitsu, or intervals. The goal is to include moderate-intensity cardiovascular work alongside strength training to meet public-health guidelines and support long-term heart health.
- Train for something meaningful. Shift your reasons from purely extrinsic (winning, appearance) toward intrinsic motives—community, teamwork, personal growth, or a specific event that aligns with your values. For me, training for a team ruck felt purposeful and removed the old ego-driven patterns tied to racing.
- Find joy in the experience. It may not be love at first step, but look for small pleasures: neighborhood sights, nature, community interactions, time to think, or moments of calm. These things make the process sustainable beyond performance goals.
To recap: get moving in a way that fits you, choose a motivating and value-aligned goal, and discover small joys in the process. These three elements helped me return to running mindfully and stay consistent while preparing for events and being a supportive teammate.
If you’re thinking about bringing back a form of exercise you put aside, what would it be? Share your experience in the comments or reach out on Instagram. While you’re here, subscribe on YouTube and hit the bell for notifications. Thanks for listening—stay strong.