Last Sunday, I was at Cottage Grove Ravine Regional Park running three loops to get my mileage in. As the miles ticked by, the rhythmic crunch of my feet on the trail became a meditation. Training for my first 50K race has taught me many things, but above all, it’s teaching me to be intentional about momentum. Each hill and turn is a choice - whether to lean in, power through, or recharge. Running this race isn't just about endurance; it’s about strategy, adaptability, and knowing when to push or pause.

I realized, as I navigated the trail, how much running mirrors the reality of running a business. Every incline, decline, and flat stretch in my training parallels the ups and downs of entrepreneurship. And just like in running, the secret to thriving in business isn’t just about how fast you go - it’s about how you manage the momentum.

What Running Teaches Us About Business Momentum

Here’s how you can take my lessons from the trail into your business:

1. Leverage the Downhills

On the trail, I know better than to fight gravity. When the terrain slopes downward, I let my legs open up, allowing the momentum to carry me. These moments are a gift - my chance to gain speed without overexertion.

In business, downhills represent favorable conditions - like when a key customer refers new clients, a seasonal surge drives sales, or your team hits a groove with a workflow that suddenly feels effortless. Maybe you’ve streamlined a process that saves hours each week, or a community event creates buzz about your services. These are the moments to go all in - follow up on leads quickly, expand your outreach, or double down on what’s driving results. Downhills give you the chance to build momentum without burning extra resources - take full advantage.

2. Power Through the Uphills

Uphills are the grind - where every step takes deliberate effort. When the incline gets tough, I often power hike, saving energy but maintaining forward motion. The key is not stopping.

In business, uphills represent those challenging times when everything feels harder - cash flow is tight, you're short-staffed, or you’re rolling out a new service that isn’t gaining traction yet. These moments demand strategic effort. Instead of trying to sprint through, focus on steady, deliberate actions: renegotiate with vendors, tackle one bottleneck at a time, or break your big initiative into smaller, manageable tasks. Pace yourself to avoid burnout, but don’t stop moving forward. Progress, no matter how slow, is what gets you over the hill.

3. Keep Moving at the Top

When I crest a hill during a run, the temptation is to stop and bask in the accomplishment (or catch my breath!). But stopping kills momentum. Instead, I power hike just a bit longer until my heart rate stabilizes, then ease back into running.

In business, milestones can feel like the “top of the hill.” But pausing too long can cause stagnation (the growth killer). After hitting a big goal, maintain a steady rhythm with smaller tasks or ongoing projects. This ensures you’re ready to accelerate again when the opportunity arises.

4. Manage Your Energy Strategically

Mid-run, I rely on my Honey Stinger chews to prevent bonking (that dreaded energy crash). Timing is critical - I consume them before I feel depleted because once energy levels crash, it takes much longer to recover and regain momentum.

In business, energy management is just as personal and vital. Your "Honey Stinger" might be a midday walk, a brainstorming session, or team-building activities. Identify what recharges you and your team. Be proactive:

• Know what gives you energy and what drains it. Everyone is different based on their mindset. (www.25mindsets.com)

• Know when to recharge.

• Recognize what restores your energy. 

• Create tailored strategies for you and your team.

5. Commit to Recovery

After a long run, being intentional with recovery isn’t optional. I focus on nutrient-dense fuel, hydration, and stretching. Skipping recovery not only hinders my progress but also risks injury - especially as recovery takes longer with age. (my last race was 10 years ago!)

Similarly, building a resilient business requires investing in solid processes and leveraging technology that keeps things running smoothly, even when you or your team aren’t actively involved. Here’s how recovery principles align with building a sustainable business:

1. Automate the Background Work
Just as your body repairs itself while you sleep, automation handles repetitive tasks behind the scenes, freeing you to focus on bigger goals. Examples include:

• Automated email follow-ups to nurture leads effortlessly.

• Scheduling tools that manage your calendar with precision.

• Workflow systems that keep tasks on track without constant oversight.

2. Build Long-Term Resilience
Recovery strengthens your ability to handle future challenges, just as strong systems make your business more adaptable and reliable. For example:

• Documented Processes and SOPs: Ensure your team can seamlessly step in when someone is unavailable, creating a stable foundation for growth.

• Tech Integrations: Reduce friction, errors, and inefficiencies, enabling your business to operate more smoothly.

3. Scale Efficiently as You Grow
Just like your body needs more intentional recovery with age, a growing business needs smarter, more efficient systems. Investing in the right tools prevents your team from becoming overwhelmed as demands increase, ensuring growth doesn’t lead to burnout.

The Question Queen 👑: Time to Think

As the Question Queen, I believe the right questions unlock the clarity and momentum you need to move forward. Take a moment and ask yourself these important questions:

• Am I fully leveraging the "downhills" in my business, or am I hesitating at the wrong time?

• When challenges arise, do I tackle them strategically, or do I try to muscle through without a plan?

• What processes, tech or habits can I put in place to recover more effectively and sustain long-term performance?

3 Best Practices to Maximize Your Business Momentum

1. Recognize and Ride the Waves: Know when your business is on a downhill and lean in hard to maximize those moments.

2. Break Challenges Into Steps: Treat big challenges like uphills - power through at a sustainable pace without losing momentum.

3. Build Recovery Systems: Use tools (like Custo!), automation, and team support to create a business that thrives even when you step back.

The One Thing ⬇️

Momentum is your greatest asset - whether you’re running a 50K or building a business. The secret isn’t in never slowing down; it’s in knowing when to accelerate, when to pace yourself, and when to recharge. Keep moving intentionally, and you’ll reach your goals faster than you imagined.

Ready to build momentum in your business? Let’s map out your strategy together. Book a 4-hour Momentum Mapping Session today and create a plan that powers you toward your next big milestone - without the burnout.