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Run It Off with PacePal: ADHD, Dopamine & Doing the Miles
Training smarter, enjoying the process, and ditching data obsession with PacePal’s Mike
In Part 1, we explored how the PacePal app makes running more accessible through community and rewards.
In Part 2, we go deeper.
Jon and Mike talk about:
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The mindset traps new runners fall into
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The myth of always needing to go faster
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The real benefits of running — physical, emotional, and psychological
Whether you’re a fitness professional or someone trying to finally enjoy running, this is your guide to building a relationship with running that lasts.
Why Most Runners Burn Out (And How to Avoid It)
One of Mike’s biggest lessons from his own marathon journey? Training too hard, too often.
“I used to run every session at max effort… I was too tired to do more than four runs a week.”
Instead of following a plan, he followed his ego — and it led to injury. Sound familiar?
Here’s how he now structures training (and how you can too):
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1 easy run
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1 speed session
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1 long run
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Add a second easy or speed session if running 4–5x per week
PT Insight: If your clients only have time for one run a week, make it enjoyable. Show up with them. Track their wins. Help them pace it properly.
Pace, Not Pressure: Most People Run Too Fast
Mike explains that many beginners think running means sprinting. But that “bus-chasing pace” is a recipe for frustration.
“You don’t need to run 5K right away. Start with 1K. Walk if you need to. You’re still moving forward.”
The walk-run method, used by Garmin’s running coaches and embraced by PacePal, allows anyone to build fitness gradually.
This progressive approach turns dread into dopamine — and that’s what creates long-term behaviour change.
The Problem with Data Obsession
Strava. Garmin. Heart rate zones. Average pace. VO2 Max.
All useful… but also overwhelming.
“You don’t need to dissect your data every time you run. Just start, run, stop. Celebrate the fact you did it.”
Mike advises:
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Use data to track progress, not punish performance
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Avoid overanalysing every run — it can kill enjoyment
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Don’t let social media skew your perspective (not every run has to be fast or look impressive)
For PTs: Help clients develop intrinsic motivation — a love for the process — before pushing performance metrics.
Running Is the Opposite of Drugs
“Drugs feel good now, terrible later. Running feels tough now, amazing later.”
Mike shares how running became his healthiest dopamine source — especially after being diagnosed with ADHD.
It replaced doom-scrolling. It replaced comparison. It gave him a sense of control, community, and clarity.
Let Clients Know This: You Don’t Have to Love Running to Benefit From It
Even Mike says:
“As much as I love running… I also kind of hate it sometimes.”
It’s not about every run feeling great. It’s about who you become because of it.
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You build discipline
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You learn patience
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You feel connected
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You bounce back stronger
Watch The Episode on Youtube
Listen to the podcast
Connect with PacePal
If you or your clients want to start running with structure, support, and science-backed motivation, follow Mike and the PacePal team here:
Website: www.pacepal.co.uk
Instagram: @pacepaluk
TikTok: @pacepaluk
From Passion to Purpose: Make Running Part of Your Career
If you’ve fallen in love with running — or want to help others do the same — why not make it part of your job?
Storm Fitness Academy offers nationally recognised qualifications to help you do just that:
✅ Level 2 Gym Instructor Course
✅ Level 3 Personal Training Course
✅ Level 4 Strength & Conditioning Course
Whether it’s a side hustle or a new career, we’ll guide you through every step.
Get in touch and let’s turn your passion into something powerful.
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