Three Things: The Simple Formula for Sustainable, Lifelong, Joyful Running.

Happiness and fulfillment in running, yoga and self care.

Jill Key

Jul 02, 2025

Aligning and honoring my body where I am right now.

In this issue:

✨ Power of 3
🖋 Journal prompt
🧘‍♀️ 3 Yoga poses for challenges
🌟 Yoga Journal for Runners
🔥 Inspiring reads
🍲 From the Kitchen

Power of 3:

Each week, I help my mom out by mowing her yard which takes about 2 hours over 3 acres. I like riding the tractor, it makes me feel like a farmer connecting to my ancestors. I put my phone away, so it’s two hours of no scrolling, messaging or reading. Just me, the tractor and my water bottle. Even though this is work, it’s a form of self-care to be totally in the moment without distraction.

It’s just me and the task at hand. The rumbles of the motor as it powers on the path. Cicadas pulsate from full chorus to silence. Fresh grass, pine straw and open-air scents move with the breeze. Focused on the moment, committed to the task and trusting the machine and my ability to proceed. It’s the same with training for a marathon. Nourish your foundation by being in the present moment by honoring your body, commit to action and trust the process.

Nourish your foundation:

Life will throw curve balls into the training plan. Use breathing techniques to stay calm and adjust the schedule. This is perfect preparation for race day. Be ready to accept what is true and then adjust. The practice of gratitude keeps contentment rooted. Run the mile you’re in. Narrow your attention. Honor your body with rest and recovery that will enhance performance and keep overtraining at bay.

Commit to action:

Beginning a training plan is the most awkward stage. A transition of routine and setting priorities. Embrace and enjoy the journey.

An aha moment came for me during yoga studies; negative thoughts take more energy and create ill effects in our bodies and minds. If we cultivate the opposite and focus on positive thoughts, then our body and mind will be in better balance and harmony. Our energy becomes effortless and joyful.

This concept came to me on a bike ride. Going up the hills took so much effort and body parts hurt and strained. Even my thoughts were about why am I even doing this because it’s so hard. Then, I crest the hill and ride down. Ah, the effortless joy of riding downhill with the wind in my face. It brings an easy smile.

We all have issues to work through and must put forth effort to stay in balance and live our best life. Find the positive side of efforts, then enjoy the ease and rewards.

Trust the process:

Find the joy within, no matter the surrounding circumstances. The beginning phase of training pushes all the aspects: mileage, pace, strength and recovery. Being content with where you are and trusting the process holds the key to success.

Finish strong in training now, and this mindset will carry over to the race.

The best way to store up energy is to be filled up with self-care (rest, pleasure and nourishment). A few of my favorites are swimming, browsing a bookstore and going for a bike cruise. Doing those activities unleashes something inside that leads to more creativity, more smiles and a better flow of energy.

Use breathing techniques to stay calm and adjust the schedule. One that works well is 3-part breathing.

3-part breath - Inhale filling the belly, up to the chest then to the collarbone. Notice the lift as you fill up with air. Exhale in reverse - collarbone, chest and belly contracts. Release all the air. Repeat for several rounds.

Journal prompt:

What activity gives you mental clarity and how often do you incorporate that activity?

What I’m teaching Yoga class:

Warrior I - Both hips are forward, back foot is at a slight angle, then sit the hips down allowing the front knee to bend. Lift the arms up, inhale courage, exhale to let go of fear. Stand in your strong foundation with purpose. Take several long deep breaths in the pose. This is a good way to bring the energy of confidence into the day and feel empowered to take one small step towards the goal.

Warrior II - An empowering pose. Easy but powerful. Take your body in the pose and then feel the lift in your awareness, in confidence. The alignment creates a strong foundation, opens the hips as arms reach out in opposite directions. Then once in position, turn your head like a warrior, gaze over the front fingertips.

Warrior III - Strengthens the whole back body from shoulders, back, hamstrings, calves and ankles. This pose is easy to bring into your daily routines. While at standing in the kitchen lean into Warrior III as you wait on the coffee pot. The countertop is there at the perfect height if you stumble. Consistent practice of the balancing poses not only improves stability but boosts body awareness and self-confidence.

All smiles in Warrior II at my favorite vacation spot.

Yoga Journal for Runners

This yoga journal is for endurance athletes designed to guide you through every stage of a 16-week endurance training cycle, with a focus on integrating yoga to enhance your physical and mental performance.

This journal is your companion through each step of the journey—both on and off the mat. Find it on Amazon here.