The Truth Behind the Medal

A Closer Look at the Journey of Marathon Training : An Interview with Aaron Gunn

This past week I had the pleasure of interviewing 2x marathon and 9x half marathon distance runner Aaron Gunn. Aaron owns his own massage therapy practice and has over 18 years of experience including Thai bodywork and yoga. Through his professional practice and personal running experience, he has been able to gain a holistic perspective of what it takes to train and finish a marathon. In this interview, Aaron and I were able to explore the psychology behind marathon training and do a deep dive into his experience with mental performance throughout the highs and lows of his distance running career. Check out our interview below!

Gia: Can you describe your typical training routine leading up to a marathon, and how do you balance physical and mental preparation?

Aaron: When getting ready for a marathon, whether it's a half marathon, full marathon, or even a triathlon, I draw on my past training experiences. I know I need to commit to a certain number of training days and put in the effort. Each training season starts with me setting a goal. When I first started, my only goal was to finish my first marathon. Now, I take some time to think about why I'm doing this race and what I want to achieve. Sometimes I aim to get faster or hit a personal record for a certain distance. Other times, like this season, my goal is to enjoy the process, finish the race feeling good, and stay injury-free. So I think for any marathon, figuring out my goal before I start training helps me shape my plan, from how often I run to how much I run each week. It all depends on what I want to accomplish.

Gia: So it seems that the mental preparation comes first with answering those mental questions and it influences what the physical preparation might look like, and from there it's a balance of both, depending on what you want that process to look like and what you're working towards. 

Aaron: Absolutely, and a long time ago, I didn’t start with the mental preparation part and I just physically dove in knowing I just had to run further and further distances and that was it. But now I take the time to figure out what I want mentally. 

Gia: What motivated you to start running marathons? How has your motivation evolved over time?

Aaron: Marathons kind of happened accidentally for me. In the early 2000s, my mom was diagnosed with cancer, and I wanted to support her and others in similar situations. So, I signed up for my first charity run, a 5K for breast cancer research. After crossing that finish line, I wanted more challenges, moving on to 10Ks, then 10 milers, and eventually my first half marathon. Initially, I told myself there was no way I'd do a full marathon. But something changed, and I wanted to prove to myself I could do it. My first full marathon was awful—I was poorly trained, and it was a terrible experience. I swore I'd never do it again. Then, as I approached 40, I felt that urge again. I wanted to prove I could run a second marathon, and this time I trained better and ran faster. That second marathon was a much more positive experience, and it stuck with me.

Gia: Have you ever experienced a mental block or loss of motivation? If you have, what did you do to overcome it?

Aaron: Oh absolutely, I've faced mental blocks and loss of motivation countless times. Every training cycle, and sometimes every single run, brings its own challenges. Every season, something comes up—whether it's physical injuries, imbalances, or discomforts. Even mid-run, especially during long training runs over 10 miles, motivation can wane. When you're out for 2+ hours, you might start motivated and prepared, but unexpected weather, digestive issues, or just not feeling up to it can derail your run. Before working with a coach, I'd often let these setbacks win. I would use "honoring my body" as an excuse to stop, but it was really my brain telling me to quit because running is hard. I've had to work a lot on controlling my thoughts and accepting that running is difficult. Once I embraced that, my physical performance improved. There's a great sense of satisfaction when you push through those mental barriers and prove to yourself that you can do it, even on the tough days.

Gia: How do you know when you need to stop and listen to your body or push past the fatigue or pain?

Aaron: I think one of the beautiful things about running is that it's a solo sport, which gives you plenty of time to spend with yourself. It's a great opportunity to really get to know yourself, both physically and mentally. For me, that means learning to listen to my body's feedback and understand what it truly means when it is giving off certain cues or signals. In the past, I would stop at the first sign of discomfort. Now, I'm better at interpreting those signals. Instead of just stopping, I can assess what my body is telling me and respond accordingly whether it is needing to simply adjust my form or if there are sharper pains that may signal physical stress or potential injury. This deeper understanding has made a big difference in how I approach my runs and handle challenges.

Gia: How do you manage stress and anxiety during the training period, especially as race day approaches?

Aaron: It took me a long time to be okay with this, but you have to trust that you're prepared and rely on your fitness. Even if you encounter obstacles or have bad runs late in the training season, which happens often and can psych you out before the race, you must remember that you're ready. Your physical and mental fitness will carry you through. One thing that often gets in runners' heads is the tapering process. This is when you cut back your distance dramatically to let your body rest and recover closer to the race. It's tough to embrace this part of the training process, especially for those who fear they'll lose all their fitness and progress. But it's crucial to trust the importance of rest and recovery and believe in your training. For me, managing stress leading up to the race involves knowing I'm as prepared as possible and relying on myself. On race day specifically, you just have to see what happens because you never really know how it will go with so many external factors out of your control. In the weeks prior, I emphasize self-care—getting a massage or body work, having downtime, and maintaining consistency. I avoid introducing new activities right before the race to keep my routine stable. Consistency helps settle my anxiety and stress. I stick to eating the same foods, not seeing new people for treatments, and not disrupting my routine 1-2 weeks before the race. Coasting with predictable activities eases a lot of stress. Having a plan for race week is also my preference, as it helps me feel more in control and prepared.

Gia: How do you balance training with other aspects of your life—such as work, family, and social commitments—to maintain your overall well-being?

Aaron: Finding balance is definitely tricky. In the past, I've struggled because I put all my focus into training, which meant making significant sacrifices. While training for a marathon does require sacrifices, it's crucial to choose ones that support you. For instance, during intense training periods, I have specific days when my friends know not to invite me out. If they do, they understand I might decline or need advance notice to adjust my training schedule. It's essential to get your family, friends, and anyone in your life on the same page about what you need during training. Your support system plays a crucial role, but they need clear communication about how to support you. If you don't communicate your needs, you can't expect them to understand or help effectively, which can lead to frustration. Identifying your training needs and finding ways for your network to support them has been key for me. It's been a process of trial and error, learning what works best along the way.

Gia: What advice would you give to other marathon runners who are training and wanting to maintain their mental health?

Aaron: From my experience, my biggest advice would be to connect with others who understand what you're doing. Running may seem like a solo sport, and I've always appreciated the freedom to go on my own schedule, whenever and wherever it suits me. But over time, I realized the importance of talking to others who are also pursuing similar goals. Initially, I wasn't much of a group runner—I valued the solitude. It took me years to recognize the value of discussing my experiences with fellow runners, coaches, and groups involved in charity work. Hearing their insights, motivations, and challenges has been invaluable. It helps validate my own experiences and provides guidance on navigating difficulties. Beyond runners, seeking advice from professionals like psychotherapists or counselors has also been crucial in supporting various aspects of my life during training. This openness to conversations with others has significantly enhanced my enjoyment of the journey. Whether you prefer running solo or with a group, inviting others into the conversation can greatly enrich your experience.

Gia: It sounds like creating that community around you and having a sense of togetherness within a solo sport not only created a more positive and enjoyable experience but opened the door for gaining more knowledge and insight.  

Aaron: Absolutely, I think for any form of sports or athletic activity, there's a lot that you don't know, and there's a lot that I'm still learning. Of course, every time I go through this process, I learn something new about myself. So I think having other people who are more qualified to guide you in that process can be a beautiful thing.

Gia: What are some common misconceptions about marathon running that you've seen from your experience?

Aaron: There are two big misconceptions about running a marathon that I've encountered. On one hand, there's the idea that it's easy, perpetuated by some fitness influencers who claim anyone can do it with the right guidance, typically being their own coaching program. They often downplay the challenges and suggest it's just about pushing through barriers. However, running a marathon is not easy, it actually can suck quite a bit! It's a significant physical and mental challenge that varies in difficulty for each person. On the other hand, there are those who think running a marathon is too hard or even unattainable. They might discourage themselves or others from attempting it, assuming it's beyond their capabilities. While marathons are tough, I don't fully agree with the notion that anyone can just start running one without adequate preparation. It's important to build up to it gradually. Starting with shorter distances like a 5K or 10K allows you to gauge your enjoyment and readiness for longer races. Marathon training is demanding—covering 26.2 miles can take several hours—and it's crucial to set realistic goals and understand the commitment involved. I think if someone truly wants to run a marathon, they have to be dedicated and willing to put in the effort. I've never tried to persuade others to become long-distance runners because it's a personal choice that requires genuine commitment. It's not an easy feat for everyone, but it is achievable with determination and the right preparation. Finding that middle ground between aspiration and practicality is key.

Gia: So looking back, what do you wish you had known when you first started marathon running, and how would that knowledge have impacted your mental and physical preparation?

Aaron: One thing I wish I had known early on is that running can be enjoyable. I spent the first decade running without truly enjoying it. I liked the challenge but not the actual running. I also wish I had known how to tap into my intrinsic motivation during runs. For instance, when facing a 20-mile run, it's easy to feel overwhelmed by the distance. Initially, I would think, "I have to run 20 miles," which was mentally defeating. Over the years, I learned to break this big task into smaller, manageable chunks—a method I call "runner's math." Instead of focusing on the daunting 20 miles, I start by concentrating on the first mile or the first 5K. Once I complete a 5K, I think, "I've done a 5K, now I'll do another." By breaking it down into these smaller segments, the run becomes more manageable. After two 10Ks, I'm nearly at a half marathon, and I can start counting down the remaining distance. It's like tackling a big presentation at work. If you just write "prepare for big presentation" on your calendar, it feels overwhelming. But breaking it down into smaller tasks makes it more achievable. Similarly, I treat each run as a series of milestones, which makes the overall experience much easier and more enjoyable. I wish I had realized this sooner, as my brain responds well to this approach. Instead of worrying about the total distance, I focus on the next mile and then re-evaluate. This mindset has made running much more enjoyable for me.

Gia: Is there anything else that you want to add that you would like people to know while preparing for, or considering, running a marathon?

Aaron: I think just going back to the point of spending time with yourself as a runner. Running provides an amazing opportunity to get to know and hopefully like yourself. Since you're alone with your thoughts for extended periods, you inevitably confront parts of yourself that you might not be thrilled about. But this solitude also gives you the chance to work through those feelings and understand why they're surfacing. Instead of disconnecting or zoning out to avoid the discomfort, running can be a time to engage with your thoughts and emotions. The more time I spend with myself while running, the more I learn about what I want, what I need, and where I'm at. It helps me figure out if I want to change anything and how to go about it. My advice to runners would be to embrace this time with yourself. It might not always be pleasant, but it's an opportunity for self-discovery and growth. Spend time with your thoughts, reflect on your feelings, and learn to appreciate your own company. This self-awareness can make your running journey and your personal journey much more rewarding.

Gia: So there's value in being in tune with yourself, but it also seems like it takes some vulnerability. Engaging in running means allowing yourself to look inward instead of just focusing on your music, pace, or external factors. That seems like building a new skill in itself with incorporating some mindfulness techniques while training. I love that point Aaron! It seems to help you get to know yourself, build confidence, and learn to trust your body. Thanks for doing this interview. I really appreciate it and enjoyed picking your brain about this process!

As I learned in this interview with Aaron, running is much more than a physical activity; it's a journey of self-discovery and personal growth. From the initial motivation driven by external factors to the development of intrinsic motivators, it's clear that running challenges both the body and mind. Overcoming mental blocks and maintaining motivation involve breaking down daunting tasks into manageable goals and embracing the process, which is a skill that can be used in many aspects of everyday life. Ultimately, running allows for introspection and fosters a deeper understanding and appreciation of oneself. Thank you to Aaron Gunn for sharing his insights and experiences, highlighting the transformative power of running!

If you have any questions or are curious about working with Gia on mental performance training for your upcoming marathon, send our team an inquiry at intake@healthintandem.com!

If you have any questions for Aaron, you can find him at aarongunnwellness.com. Aaron is also currently fundraising for Team PAWS Chicago for the London marathon! Here is his link to donate to his charity: donate.pawschicago.org/aarongunn81