The Runner Chronicles

Leo Adame is an endurance athlete, fitness professional, and lifelong runner, known for his passion for both the physical and mental aspects of running. Throughout his career, he has developed a strong presence in endurance sports, with particular success in marathons and ultra-distance trail races. His journey as a runner has been filled with both triumphant highs and humbling lows, each of which has played a role in shaping his approach to training, racing, and recovery.

Some of his achievements include completing a grueling 50K trail race and participating in the Speed Project, both of which tested his willpower and endurance. These experiences, like many others, has contributed to personal bests and milestones in his running career. Leonard's philosophy as a runner revolves around resilience, discipline, and embracing discomfort, all of which have helped him refine his performance.

Beyond racing, Leo places significant emphasis on community, proper fueling, and the importance of recovery. He views running not only as a sport but also as a means to grow and improve, both physically and mentally. A key component of his training is yoga, which has helped improve his flexibility, strength, and mental focus, providing a holistic approach to endurance.

In this edition of Runner Chronicles, Leo shares his journey—how he pushes personal limits, deals with setbacks, and consistently shows up for the sport. Through every challenge and success, his story remains one of unwavering dedication and growth. Leo’s mindset is simple yet powerful: every step, whether fast or slow, brings him closer to becoming the best version of himself. As always, we ask the questions, and Leo delivers insightful, honest responses that inspire all of us to embrace our own running journeys.

Who are you as a runner?

I am a passionate endurance athlete, fitness professional, and lifelong lover of the run. My journey as a runner began with a simple goal: to see how far and fast I could go. Over the years, it’s evolved into something far deeper—a way to connect with myself, others, and the world around me.

Running has taken me on incredible adventures, from pounding pavement at marathons to navigating the rugged trails of ultra-distance races. It’s taught me resilience, discipline, and the beauty of embracing discomfort. There have been triumphant highs—like crossing finish lines I once thought were impossible—and humbling lows, like battling injuries or weathering races that didn’t go as planned.

This past year, I’ve experienced both ends of the spectrum. I celebrated personal bests and new distances, but also navigated setbacks that tested my patience and perspective. Through it all, running remained my constant—a place where I could process emotions, set goals, and rediscover my strength.

Why do I run? For the joy of movement, the thrill of competition, and the quiet moments of clarity that come from miles spent in solitude. Running is more than a sport for me—it’s a community, a challenge, and a teacher. It reminds me that growth happens when we push beyond our limits, and that every step—whether fast or slow—brings us closer to becoming our best selves.

That’s me as a runner: someone who strives, stumbles, and keeps showing up, mile after mile.

Best run of 2024?

One of my most memorable runs wasn’t just about the miles—it was about the journey within. In 2024, my best run was a grueling yet beautiful 50K trail race in the mountains. It was the kind of day that tested every ounce of my willpower but also reminded me why I lace up my shoes in the first place.

The morning started with crisp air and a sunrise that painted the mountains gold. The first few miles were pure joy, running through forested trails that felt like a dream. But as the climbs grew steeper and the terrain more technical, the race began to push me into uncomfortable territory. By mile 18, my legs were screaming, and doubts crept in—Can I really do this?

That’s where the lessons came from. I learned to focus on one step, one climb, and one descent at a time. When the trail seemed endless, I reminded myself to look up and soak in the breathtaking views. When my legs felt like quitting, I found a second wind by leaning on the energy of fellow runners and the encouragement of volunteers. The last few miles were a blur of pain and determination. Crossing the finish line wasn’t just about completing the race; it was about proving to myself that I could endure. It was the perfectmix of triumph and exhaustion, with tears in my eyes and a smile on my face as I realized what I had accomplished.

Another run that lives in my heart is my first marathon. It wasn’t my fastest race, but it was my first taste of what it feels like to go beyond perceived limits. I remember the overwhelming emotion of crossing the finish line, feeling like I had unlocked a new version of myself. Both of these runs taught me that the best moments often come from the hardest challenges. They weren’t perfect, but they were transformative—and that’s why they stand out as some of the most meaningful runs of my life.

You’re also a yoga teacher. How has yoga impacted you as a runner?

Yoga has been a game-changer for me as a runner, offering benefits that extend far beyond the mat. Physically, it’s helped me build strength, flexibility, and balance—all crucial elements for maintaining proper running form and avoiding injuries. Mentally, yoga has taught me to embrace presence and patience, which are invaluable during long runs or challenging races.

One of the most significant ways yoga has impacted my running is by improving my body awareness. Through poses and breathwork, I’ve learned to tune into how my body feels and catch early signs of tightness or imbalance. This has been key in addressing issues before they turn into injuries. For example, post-run yoga helps me release tension in my hips, hamstrings, and calves—areas that tend to tighten up after long or intense runs.

Mentally, yoga has strengthened my focus and resilience. The mindfulness I cultivate in a yoga class translates directly to running. Whether I’m powering through a tough interval workout or grinding through the final miles of a marathon, I use the same breathing techniques and mental cues to stay calm and centered. Yoga also reminds me that it’s okay to listen to my body and adjust as needed—a lesson that’s helped me avoid burnout and approach running with more joy and longevity.

I’d recommend yoga to runners because it complements the repetitive motion of running by introducing mobility, balance, and strength in areas often overlooked. It’s also a great way to recover, both physically and mentally, after a hard run. My tips for runners new to yoga? Just start! Don’t look back and jump into a yoga class, and don’t worry about being "good" at it—yoga is about what feels good for you.

Ultimately, yoga has helped me become a more durable, mindful, and grateful runner. It’s not just cross-training; it’s a way to stay connected to my body and find balance in a sport I love.

Let’s talk fueling. What is your opinion on nutrition for running?

Fueling for running is one of the most critical and personal aspects of training. Nutrition can make or break performance, whether you’re chasing a new PR, tackling long miles, or just enjoying the process. That said, I firmly believe there’s no one-size-fits-all approach. Whatworks for one runner might not work for another, and part of the journey is finding your own balance.

One common misconception is the idea of the "perfect diet" for runners. While some might swear by carb-heavy meals, others thrive on higher protein or fat-based approaches. For me, the key has been tuning in to how food makes me feel and perform. Carbs are my go-to for energy, especially leading up to long runs or races, but I’ve learned that pairing them with healthy fats and proteins helps stabilize my energy levels. During longer efforts, quick-digesting carbs like gels, chews, or an occasional Katjes gummy are my best friends.

I’ve also learned the hard way about under-fueling. Early in my running journey, I thought eating less would make me "lighter and faster," but it only led to fatigue and poor recovery. Now, I focus on fueling enough—before, during, and after a run. Post-run nutrition, in particular, has been a game-changer: prioritizing protein and carbs within an hour of finishing helps my body bounce back faster.

The concept of balance is vital. While it’s important to prioritize nutrient-dense foods for recovery and performance, I believe there’s also room for indulgence and joy in eating. For me, that means a post-race burger or my favorite dessert. Food is fuel, but it’s also part of life’s enjoyment, and it’s essential to avoid letting nutrition become overly restrictive or obsessive.

The biggest lesson I’ve learned is that nutrition isn’t about perfection—it’s about consistency, listening to your body, and being adaptable. I encourage runners to approach fueling with curiosity rather than rigidity. Experiment, be kind to yourself when things don’t go as planned, and remember: running is about feeling strong and happy, not following someone else’s rulebook.

How do you show up again and again?

Showing up, day after day, is one of the hardest but most rewarding parts of being a runner. For me, it’s about having a strong why—a reason that pulls me out the door when motivation fades. Whether it’s training for a big race, setting an example for others, or simply the joy of moving my body, I remind myself of why I started. On the toughest days, reconnecting with that purpose is what keeps me going.

There have been plenty of times when showing up felt impossible. I remember one winter morning when the temperatures were in the single digits, the wind was howling, and I had a long run scheduled. Every part of me wanted to stay inside, but I knew I’d feel worse if I skipped it. I layered up, focused on taking the first step, and once I got moving, I found a surprising rhythm. It wasn’t easy, but finishing that run made me feel unstoppable—and reminded me that the hardest part is often just starting.

When I’m not feeling it mentally, I use a few tricks to shift my mindset:

Lower the Bar: If I’m dreading a run, I tell myself I’ll just do 10 minutes. Most of the time, once I’m out there, I keep going.
Change the Environment: I’ll pick a new route, run a favorite trail, or hit up a friend to join in on the miles.
Focus on Gratitude: I remind myself that I get to run, even when it feels hard. It’s a privilege to move my body, and not everyone has that opportunity.

For the body, consistency is key. I’ve found that sticking to routines—like warming up properly, fueling well, and dressing for the weather—takes the guesswork out of running. On cold days, good gear makes all the difference. A warm hat, gloves, and layers that breathe can turn a miserable run into a manageable one.
One of the hardest times to show up for me was after a disappointing race. My confidence was shaken, and I questioned if it was worth it. But running isn’t just about the good days—it’s about resilience. I reminded myself that growth comes from discomfort, laced up, and started again. Every step felt like reclaiming my love for the sport.
Ultimately, showing up is about commitment, not perfection. Some days are magic, others are a grind, but every run adds to the foundation. And when you look back, those tough days are often the ones that mean the most.

You’ve mentioned dealing with injuries and the setbacks they bring.

Injuries are an inevitable part of every runner’s journey, and while they’re frustrating, they’ve taught me some of the most valuable lessons about patience, resilience, and self-care. I’ve had my fair share—everything from overuse injuries like shin splints to more serious setbacks like a sports hernia. Each time, the hardest part wasn’t the physical pain but the mental challenge of stepping away from the sport I love.

During injuries, I miss the freedom and clarity that running brings. There’s nothing like the rhythm of my feet hitting the ground or the quiet satisfaction of finishing a run. Being sidelined makes me appreciate those moments even more. I also miss the community aspect—running with friends or showing up for group workouts—it’s tough to feel disconnected from something that’s such a big part of your identity.

Most of my injuries stemmed from overtraining or ignoring small warning signs. Like many runners, I’ve fallen into the trap of doing too much, too soon, or skipping proper recovery in favor of chasing mileage or race goals. Those experiences have been humbling, but they’ve also made me smarter. Now, I’m much more diligent about listening to my body and prioritizing injury prevention.

Here’s what’s helped me:

Strength Training: Adding strength sessions has been a game-changer. Building muscle, especially in the glutes, hamstrings, and core, has helped me maintain better form and absorb the impact of running.

Mobility Work: Yoga and stretching keep my muscles loose and my joints moving well. I also use tools like foam rollers and massage balls to work out tight spots.
Rest and Recovery: I’ve learned that rest isn’t a weakness; it’s where the magic happens. I now schedule rest days and give myself permission to take them guilt-free.
Gradual Progression: Sticking to the “10% rule” for mileage increases and being mindful of how my body feels has helped me avoid overdoing it.

Injuries have also taught me the importance of mental health. Early on, I would spiral into frustration or self-pity when I couldn’t run. Now, I focus on what I can do—whether that’s cross-training, swimming, or simply walking outside to stay connected to movement. I’ve also learned to lean on my support network, which reminds me I’m not alone in these struggles.

Each setback has made me a more thoughtful runner. They’ve taught me to treat running as a long-term relationship, not something to burn out on. Most importantly, injuries have shown me that while running is a huge part of my life, it doesn’t define me—and that perspective has made my comeback miles even sweeter.

To close, what is a running mindset you live by?

A running mindset I live by is: Show up, give your best for the day, and trust the process.

Running has taught me that progress isn’t always linear, and some days, “your best” might look very different from what you expected. But every step forward—no matter how small—builds toward something greater. It’s about consistency over perfection, effort over outcome.

I also believe in embracing discomfort as a teacher. The miles where you’re tired, the hills that burn, the days where motivation is nowhere to be found—those moments are where the real growth happens. Running has a way of revealing your strength, not just physically, but mentally. When I hit those tough spots, I remind myself, this is where it counts.

Lastly, I try to approach running with gratitude and joy. It’s easy to get caught up in goals and metrics, but at its core, running is a gift—a chance to move, to explore, to connect with yourself and the world around you. Whether it’s a hard interval workout or a quiet recovery jog, I remind myself to savor the experience. That mindset keeps me lacing up day after day.