Do you like running? I believe you have a very clear answer to that. It’s a polarizing question. Everyone I know either loves running or hates it. There seems to be no in-between. I love running. And the reason is, as most likely for everyone else who loves it, the flow state Runner’s High.

Running looks so simple from the outside, but there’s a huge difference between pushing yourself through every step and going forward in a perfect flow. I know the hard version very well: when every metre feels slow, your muscles ache, and you’re out of breath even though the pace is embarrassingly low. Your mind wants you to stop, and you start counting seconds instead of kilometres. This state is unavoidable sometimes. And still, I keep running. Because I’ve also experienced the other side: the flow, the effortless rhythm, the elusive “runner’s high.”

Feeling that flow state is the main reason I love running so much. I often think about how to move from the “hard state” into the flow. For me, the hard state usually shows up when I haven’t run in a while or when I head out tired, hungry, or with a heavy stomach.

Right now, we’re in winter. It’s my favourite running season. I love the foggy forests and the cool air. This is the time of year when I find the flow almost every time I go out.

For me, the ingredients that increase the likelihood of achieving the flow state are:

1. Consistency

Flow comes from regular practice. There’s no shortcut. You need weeks and months of steady running to build the base that makes flow possible. In my experience, it takes anywhere from four to twelve months, depending on where you start.

2. Fuel

Don’t start a run hungry, but also don’t eat right before heading out. For me, the sweet spot is a meal 1.5 to 2 hours earlier. Enough fuel in the system, but no weight in the stomach.

3. Start Slow

Flow never arrives in the first minutes. I need at least 20 to 30 minutes of easy running before the switch flips. Patience is part of the process.

4. Mindset

Ignore your pace at the beginning. Don’t try to hit a certain speed. The only thing that should be fixed is the route. Planning the route beforehand helps a lot. It frees the mind from making decisions and leaves more room for flow to emerge.

And when it finally happens, I really enjoy it. My breath becomes easy, my legs feel light, exhaustion disappears, and I’m suddenly full of endorphins. I just run.