Friday Five

5 Ways I’m Prepping for Fall Running

August 14, 2026 by Michelle 7 Comments

There’s nothing like a good vacation to reset your perspective — and after some time away from this space, it feels good to be back for another Fit Five Friday.

We had a wonderful trip, and while I enjoyed the break, I’m also starting to look ahead. The heat and humidity are still very much hanging around, but I can feel myself getting excited for those cooler fall miles.

Whether you’re already in the middle of a training plan, getting ready to start one, or simply hoping to settle into a more consistent running rhythm, this time of year can be a great opportunity to think about what will help you feel strong and steady heading into fall.

So for this week’s Fit Five Friday, I’m sharing five ways I’m setting myself up for fall running.

5 Ways I’m Prepping for Fall Running

Rebuilding my base:
After a looser summer schedule and some vacation time, I’m ready to get back to stacking consistent miles.

I’m not chasing big mileage right now, but I do want to keep building my endurance. One goal I’ve set for myself is to gradually work toward 7-mile long runs. That feels like a good stretch goal — challenging enough to give me something to work toward, but still realistic for where I am right now.

Refocusing on strength work:
While I did quite a bit of walking while on vacation, strength work was non-existent. No guilt — just a reminder, that it’s time to refocus.

Whether it is traditional strength training, Pilates, or a mix of both, I want to get back to making strength a consistent part of my routine. Fall running will feel a lot better if I take the time now to rebuild that foundation.

Prioritizing recovery:
This continues to be one of those lessons I have to keep returning to.

Recovery is not just something to squeeze in if there is time. It is part of the work — especially if I want to stay consistent and avoid feeling like I’m always trying to play catch-up with tired legs or tight hips.

Stretching, mobility work, sleep, hydration, and taking easier days seriously all matter. None of it is flashy, but it all adds up. And, it’s all especially important as I look to increase my mileage.

Letting go of pace pressure:
Summer running has been a good reminder that pace does not tell the whole story.

Between heat, humidity, and the reality of returning to running after time away, I’m trying not to let my watch dictate how I feel about a run. Some runs are slower. Some runs include walk breaks. Some runs feel harder than expected. And that is okay.

Right now, the focus is on effort, consistency, and continuing to build confidence. I would much rather head into fall feeling steady and encouraged than burned out from chasing numbers that do not reflect the season I’m in.

Getting excited for cooler miles:
OK this is an easy one! Fall has always been my favorite running season. After the heat and humidity of summer, there is something so motivating about the thought of stepping outside and not immediately feeling like you’re running through soup. I’m looking forward to runs that feel a little lighter, a little more comfortable, and maybe even a little more fun.

And honestly, that excitement matters. It gives me something to look forward to and reminds me why I want to keep showing up.

So, this is my definition of “fall training” – just small, intentional steps that help me keep moving forward.

Tell me: Are you thinking ahead to fall running yet? What are you focusing on right now?

Welcome to Fit Five Friday! Link up to share YOUR weekly fitness favorites with your co-hosts My First 5K and More, Running With Attitude, Run Laugh Eat Pie, and Runs with Pugs every Friday for Fit Five Friday! Please remember to share the link love by visiting and commenting on your hosts’ posts!

Filed Under: #FitFiveFriday, Friday Five, training

Five Cool Treats for a Hot Runner

July 24, 2026 by Michelle 4 Comments

This week’s Fit Five Friday is all about cold, refreshing little treats that make summer running feel a little more bearable!

Fit Five Friday: 5 Cool Treats for a Hot Runner

Iced coffee – To me, there are few things better than finishing a sweaty summer run and having an iced coffee waiting on the other side.

Frozen grapes – Simple, refreshing, and perfect when you want something cold but not heavy.
Watermelon – A great summer refresher, in my opinion. And, bonus points if it’s cold from the fridge with a little lime or salt.

Smoothies – Smoothies are cold, easy to throw together, and can help aid recovery – perfect especially when it’s too hot to want a full post-run meal.
Ice cream – And finally, ice cream. No need to overthink this one. Some summer runs deserve ice cream — and honestly, so do some non-running days.

Photo by Courtney Cook on Unsplash

What’s your favorite cool treat after a hot summer run?

Filed Under: #FitFiveFriday, Friday Five, Summer running

Five Lessons from the Half of the Year

July 10, 2026 by Michelle 6 Comments

Midyear always feels like a good time to pause and take stock. Not in a harsh “how am I doing against every goal?” kind of way, but more of a check-in: What’s working? What do I want to carry forward into the second half of the year?

So for this week’s Fit Five Friday, I’m sharing a few lessons from the first half of this year.

Five Lessons From the First Half of the Year

Consistency is always a win
Whether the effort is big or small, showing up still counts. Keeping the commitment to myself — one run, walk, workout, or stretch session at a time — is always a win.

Patience is part of the comeback
Real talk: returning to running has been harder than I expected. I’ve truly had to approach this as a “new runner,” letting go of expectations based on the past and being patient with the progress, even when it feels slower than I would like.

Recovery is not optional
Also, real talk… I’m at the age — ahem — where I cannot afford to skimp on recovery. Stretching, sleep, mobility work, and hydration all matter if I’m going to stay consistent.

Strength work supports everything else
No surprise here, but it’s an important lesson to acknowledge. I’ve been tempted to just focus on my running, but I know I feel better and move better when I give attention to strength training as well.

Joy is a valid reason to keep showing up
Running is not just about rebuilding fitness — it’s also about enjoying quiet mornings, being outside, and making those much-needed sanity-bank deposits. I truly missed running for all it adds to my days. And now, even on my worst runs, I’m grateful that I can be back out there.

What lessons have you learned from the first half of this year?

Filed Under: #FitFiveFriday, Friday Five, lessons learned

Adjusting My Running for Summer

June 12, 2026 by Michelle 9 Comments

Summer running season is here — and with it comes the familiar reminder that the heat and humidity can quickly change the feel of a run. I’ve written before about ways to beat the heat when summer running rolls around. And while the basics still hold true — run early, hydrate, dress for the weather, and listen to your body — this year I’m less interested in powering through the summer heat and more interested in making smart adjustments that help me keep showing up.

So for this week’s Fit Five Friday, I’m sharing five ways I’m adjusting my running for summer.

Fit Five Friday: 5 Ways I’m Adjusting My Running for Summer

Focusing on effort, not pace – Summer running has a way of humbling you fast. Humidity is especially my kryptonite! So instead of getting caught up in what my watch says, I’m trying to pay more attention to effort. Some runs will be slower. Some runs may include more walk breaks. Some runs may feel harder than they “should.” But summer miles still count — even the sweaty, sluggish ones.

Making earlier starts a priority – Getting out earlier is not always easy, but it makes such a difference between whether or not a run even happens. The temps are usually more manageable, the roads are a little quieter, and there is always the added bonus of having the run done before the day fully gets going.

Building hydration into the whole day – Hydration is always important, but summer running reminds me that it cannot just be an afterthought. I’m trying to be better about hydrating throughout the day, not just right before heading out the door. That means paying attention the day before a longer or warmer run, adding electrolytes when needed, and being more mindful of how the heat is affecting me.

Giving myself permission to modify – This might mean shortening the run, adding walk intervals, choosing a shadier route, moving indoors, or swapping the run for another workout altogether. It might mean letting go of what was on the plan and choosing what makes sense for the day. Especially in the summer, flexibility matters. The goal is to keep building consistency in a way that supports my body and keeps me wanting to come back for the next run.

Paying more attention to recovery – Heat and humidity definitely take more out of me even when the run is short or the pace is easy. So I’m trying to pay more attention to what happens after the run, too: cooling down, rehydrating, stretching, and giving myself a little extra grace if I feel more wiped out than usual. Recovery is not just something to squeeze in if there is time. It is part of the work.

Summer running can be tough, but it does not have to be all-or-nothing. For me, this season is about adjusting expectations, making smart choices, and remembering that consistency is built one run at a time. The goal is not to conquer the heat. The goal is to work with the season I’m in — both weather-wise and fitness-wise — and keep moving forward.

Tell me: How do you adjust your running when summer weather rolls in?

Filed Under: #FitFiveFriday, Friday Five, Summer running

Fit Five Friday: 5 Ways Running Supports My Mental Health

May 22, 2026 by Michelle 4 Comments

As I’ve been slowly returning to running, I’ve realized just how much I’ve missed it — not just the miles themselves, but the role running has played in my life. And, while coming back to running has been humbling, it has also reminded me that running supports my mental health in ways that go far beyond fitness.

So, in honor of Mental Health Awareness Month, this week’s Fit Five Friday is about five ways running supports my mental health — especially in this season of starting again.

Fit Five Friday: 5 Ways Running Supports My Mental Health

1. Space to process
Sometimes I just need to get out of my own head. The rhythm of putting one foot in front of the other creates space to think, sort through stress, or simply let my mind wander.

2. A mood boost
While a run doesn’t magically fix everything, it almost always changes my energy. Even on the days when I don’t feel especially motivated, I usually come back from a run feeling a little lighter, a little clearer, and a little more grounded.

3. A reminder that I can do hard things
I’m not gonna lie, returning to running has been humbling. The paces and distances may not look the way they once did, but every effort is a reminder that showing up still counts — and that strength is built one step at a time.

4. A way to reconnect with myself
There’s something about running that helps me feel more like me. It gives me time away from the noise, the screens, the to-do lists, and the expectations — and brings me back to my body and my breath.

5. A sense of progress
Sometimes when life feels overwhelming, progress can be hard to see. Running gives me small, tangible wins: getting out the door, finishing an interval, adding a little distance, choosing to try again. Those wins matter.

Running will always be about more than miles for me. Especially now, as I’m finding my way back, I’m reminded that every run doesn’t have to be fast, long, or picture-perfect to be meaningful. Sometimes the real gift is simply getting outside, moving forward, and and remembering that I’m still building, still putting one foot in front of the other.

Filed Under: #FitFiveFriday, Friday Five, gift of running, Mental Health Awareness Month

My New Spring Favorite – The KURU Roam 2

April 17, 2026 by Michelle 6 Comments

For this week’s Fit Five Friday, I’m sharing my review of the KURU Roam 2 sneakers. KURU sent me this pair to try, and as always, all opinions are my own.

This is my second time trying a pair of KURU sneakers (you can check out my review of the Atom Fusion here) and, spoiler alert, this pair quickly became an instant favorite. Here are five things I’m loving about them.

Fit Five Friday: My New Spring Favorite, the KURU Roam 2

They’re stylish without trying too hard
First things first: I really like the look of these shoes. The Roam 2 has a clean, classic design that’s easy to wear with almost anything. They’re a great option for everyday life, practical yet polished – just right for spring.

They feel lightweight on the foot
Some supportive sneakers can feel a little heavy, but that wasn’t the case here. The Roam 2 feels light enough to wear comfortably for hours, which makes them especially appealing for everyday use. They strike that nice balance of feeling supportive and substantial without ever feeling clunky.

The cushioning is soft and comfortable
The KURUCLOUD+ foam provides a really nice cushioned feel. There’s enough softness to make walking in them feel comfortable, but not so much that they feel unstable or overly pillowy. For me, the cushioning feels just right for long walks and running errands around town.

The arch support makes a difference
One of the biggest standouts for me was the arch support. If you’ve been here for a while, you know I appreciate a shoe that feels supportive from the moment I put it on, and this one really does. The support is noticeable in a good way and makes these especially well-suited for days when I know I’ll be on my feet a lot.

The toe box feels roomy, but still secure
Another thing I really appreciated was the toe box. It has enough room to let your toes breathe and move comfortably without feeling loose or sloppy. The fit still feels secure and put together. For me, that roomy-but-not-too-roomy fit is a big part of what makes these so comfortable.

If your ideal sneaker is one that looks good, feels good, and can keep up with real life, the KURU Roam 2 is definitely worth checking out. They have that easy, everyday look that feels especially right for spring, but they also deliver the support and comfort I want in a shoe I’ll be reaching for on repeat. In fact, I’m already planning to order these in white too – perfect for spring and summer outfits!

Filed Under: #FitFiveFriday, fave things, Friday Five, KURU shoes, product reviews

Five Ways to Shake Off Your Winter Slump

March 20, 2026 by Michelle 2 Comments

By the time late winter rolls around, I usually start to feel it: the indoor hibernation, the sluggish energy, the craving for a reset. As much as I love cozy season, there comes a point when I’m more than ready to get back outside and feel a little more like myself again. This month, creating a personal 31-day movement challenge has been a surprisingly good boost for me. It gave me something to focus on and helped me get moving with more purpose.

So, for this week’s Fit Five Friday, I’m sharing five simple ways to shake off the winter slump and head into spring with fresh energy.

Fit Five Friday: 5 Ways to Shake Off Your Winter Slump

Get back outside – After a winter of hibernating indoors, sometimes the biggest mood shift comes from simply stepping outside again. A walk, a workout, or even just a few minutes in the fresh air can help you feel more energized and less stuck.

Create a challenge for yourself – One of the best ways to build momentum is to give yourself something to work toward. It doesn’t have to be huge. A simple month-long fitness challenge or personal goal can add structure, motivation, and a sense of accomplishment.

Refresh your routine – If your workouts or daily habits have started to feel stale, this is a good time to switch things up. Try a new route, a different class, or even a new playlist to make movement feel fresh again.

Use the season as a reset – Spring naturally feels like a fresh start. Let that work in your favor. Revisit your goals, think about how you want to feel, and make a few small changes that support that energy.

Focus on progress, not perfection – Shaking off a slump doesn’t mean snapping instantly into your best routine. It’s about starting where you are and building from there. A little consistency goes a long way.

Filed Under: #FitFiveFriday, Friday Five, new perspective, tips

5 Ways Running Helps You Show Up for Yourself

February 13, 2026 by Michelle 4 Comments

This week the Fit Five Friday crew is talking about 5 ways running teaches you to love yourself.

Self-love can sound like a big, shiny idea—something you’re supposed to feel all the time. But running has taught me that self-love is often much quieter than that. It’s not always a grand gesture. It’s a relationship you build through small choices: listening, adjusting, trying again, and celebrating progress you can’t always see.

5 Ways Running Helps You Show Up for Yourself

Consistency is a form of self-respect
Running teaches you the importance of keeping the promises you make to yourself. And no, it doesn’t have to be epic. Sometimes “showing up” is a short run, a run/walk, or an easy effort that may not look impressive on paper—but it still counts. Because you showed yourself you’re someone you can count on.

Self-love = keeping the promise.

Honoring your need for rest
Running makes one thing obvious: when you neglect recovery, your body pays for it. Rest isn’t a weakness—it’s critical maintenance. It’s the part of training that protects you, rebuilds you, and keeps you coming back.

Self-love looks like taking the rest day without guilt. It looks like choosing a walk, mobility, or strength training when your body is asking for support. It looks like understanding that recovery isn’t what you do after you’ve earned it—it’s what you do because you’re worth taking care of.

Self-love = honoring the limits.

Practicing self-talk like you’re someone you care about
The internal monologue on a hard run is…loud. Running gives you a front-row seat to how you treat yourself under pressure. And it’s a pretty good mirror. Are you encouraging yourself? Or are you using words you’d never say to a friend who’s trying?

Running has reminded me that I can do hard things—but I don’t have to be harsh to do them. Compassion fuels progress better than criticism.

Self-love = choosing kindness under effort.

Tuning into your body’s cues
Running teaches body literacy: breathing, effort, form, fatigue, hunger, hydration, sleep. It’s data, not drama. Some days your body is ready to go. Some days it’s asking for a slower pace, shorter distance, or a walk break—and the most loving thing you can do is listen.

When you learn to run by feel (instead of forcing every run to look a certain way), running becomes less about proving yourself and more about partnering with yourself.

Self-love = listening and responding.

Celebrating your wins—big and small
Running is full of invisible wins: showing up, staying consistent, choosing the easier pace, doing the warm-up, coming back after a tough season. Some wins don’t come with medals or PRs. Sometimes the win is finishing when you wanted to quit. Or realizing your breathing recovered faster than last week. Or noticing your mindset stayed steadier even when your pace didn’t.

And here’s the truth: you don’t need an audience to be proud of yourself.

Self-love = celebrating progress.

Self-love isn’t always bubble baths and spa days—though there’s certainly nothing wrong with either! Sometimes it’s lacing up. Sometimes it’s choosing the walk break. Sometimes it’s saying, “Not today,” and meaning it.

Running teaches you how to honor yourself—not perfectly, but consistently.

What’s one way running has helped you care for yourself—physically, mentally, or emotionally?

Filed Under: #FitFiveFriday, Friday Five, lessons learned, Self-care

My 5 Winter Running Goals

January 9, 2026 by Michelle 5 Comments

This week the Fit Five Friday crew is talking about winter running goals.

We all know that winter running hits different — it’s cold, the mornings are dark … it’s a different kind of commitment to say the least. So my goals are all about staying consistent, staying healthy, and continuing to build my base until spring returns.

Fit Five Friday: My 5 Winter Running Goals

Stick with my 3-runs-a-week routine
My #1 winter goal is simple: keep showing up three times a week. It’s all about consistency, which means being willing to embrace the treadmill when Mother Nature doesn’t want to cooperate.

Extend my run intervals
As I wrap-up my C25K plan, I’m going to continue to use run/walk intervals with the goal of extending the time of my run blocks. The focus is still on effort over pace.

Make warm-ups non-negotiable
Cold weather makes everything feel a little more stubborn — muscles, joints, motivation 😅. So my goal is to warm up intentionally before every run, even if it’s only a few minutes.

This is one of those small things that pays off in a big way, especially when the temps drop.

Keep strength training 2x a week (minimum)
I’m already strength training at least twice a week so my winter goal is to keep that going. Strength work is what helps me feel more stable, more powerful, and less “creaky” when I’m increasing run time.

Get back on the Peloton bike
I had let my ride time slide when I started C25K so I’m looking forward to making more time for Peloton rides. It’s such a good way to build endurance and leg strength.

These goals aren’t flashy, but they’re the kind that add up. And honestly? That’s what I want this season — consistency, strength, and momentum.

If you’re setting winter running goals too, tell me: what’s one thing you’re focusing on this season?

Filed Under: #FitFiveFriday, focusing on goals, Friday Five, goals

5 Tips for Setting Fitness Goals that Fit Your Life

December 19, 2025 by Michelle 4 Comments

It’s the time of year when many of us start thinking about goals for the new year—and fitness goals are often at the top of that list. While I love the fresh-start energy that comes with this season, I’ve also learned that the most meaningful fitness goals aren’t just inspiring—they’re realistic, taking into account where you are right now not just where you hope to be.

As I head into the new year, I’m in a rebuilding phase—focusing on consistency, patience, and meeting myself where I am. That perspective has shaped how I think about goal setting. For this week’s Fit Five Friday, I’m sharing some thoughts on setting fitness goals that feel motivating and sustainable.

Fit Five Friday: 5 Tips for Setting Fitness Goals That Fit Your Life

Start with where you are, not where you want to be — Big goals can be exciting, but they’re only helpful if they’re grounded in reality. Before setting a goal, take an honest look at your current fitness level, schedule, energy, and commitments. Work deadlines, family responsibilities, travel, and life transitions all matter—and they should factor into your plan. For example, if you’re facing a particularly busy or demanding season, this may not be the year to train for a marathon or chase an aggressive PR—and that’s okay. Progress doesn’t always mean going bigger. Sometimes it means building a strong, steady foundation.

Zoom in before you zoom out — Annual goals can feel overwhelming when you’re staring at twelve months of “what ifs.” Instead, consider setting goals in shorter timeframes—monthly or 90-day windows. Smaller horizons create clarity and make it easier to adjust as life unfolds. You can always build toward something bigger, but starting small often leads to more momentum.

Focus on effort not just outcome — Outcome goals—pace, distance, race results—are appealing, but they aren’t fully within your control. Effort-based goals, on the other hand, focus on what you can control (i.e, strength training a certain number of times per week).

Build flexibility into the plan from the start — Life will interrupt your schedule at some point. Illness, travel, stress, or unexpected responsibilities happen—and a rigid plan can make those moments feel like failure. A flexible goal allows room to adjust without quitting. Missing a workout or modifying a plan doesn’t erase progress. It simply means you’re responding to real life. Consistency matters far more than perfection.

Revisit and revise as you go — Goals aren’t meant to be set once and forgotten. Check in monthly or quarterly and ask: What’s working? What feels challenging? What needs adjusting? The key is giving yourself permission to evolve.

Fitness goals don’t have to be extreme to be meaningful. When they’re realistic, flexible, and aligned with your current season, they’re far more likely to stick.

Have you started thinking about your fitness goals yet? What you’re focusing on as the new year approaches?

Welcome to Fit Five Friday!

Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher every Friday for Fit Five Friday! Please remember to share the link love by visiting and commenting on your hosts’ posts!

Filed Under: #FitFiveFriday, Friday Five, goals

5 Ways I’m Prepping for Fall Running

5 Ways I’m Prepping for Fall Running

Five Cool Treats for a Hot Runner

Fit Five Friday: 5 Cool Treats for a Hot Runner

Five Lessons from the Half of the Year

Five Lessons From the First Half of the Year

Adjusting My Running for Summer

Fit Five Friday: 5 Ways I’m Adjusting My Running for Summer

Fit Five Friday: 5 Ways Running Supports My Mental Health

Fit Five Friday: 5 Ways Running Supports My Mental Health

My New Spring Favorite – The KURU Roam 2

Fit Five Friday: My New Spring Favorite, the KURU Roam 2

Five Ways to Shake Off Your Winter Slump

Fit Five Friday: 5 Ways to Shake Off Your Winter Slump

5 Ways Running Helps You Show Up for Yourself

5 Ways Running Helps You Show Up for Yourself

My 5 Winter Running Goals

Fit Five Friday: My 5 Winter Running Goals

5 Tips for Setting Fitness Goals that Fit Your Life

Fit Five Friday: 5 Tips for Setting Fitness Goals That Fit Your Life

Hi, I’m Michelle

Recent Posts

Search

Categories

Disclaimer

Team Zensah