Running, Resilience, and Human Design

It’s early morning. You lace up your running shoes and step outside. The first streaks of light are visible in the sky, the air is crisp, and you’re grateful for the run you’re about to begin. As you start moving, you feel your leg muscles activating, helping you advance toward your goals.

Although this is happily sometimes me, let me assure you, it certainly isn’t always!

Woman running in the early morning to build resilience

Running and Resilience

On some mornings, when my alarm goes off, I can think of a million things I’d rather be doing – including going back to sleep. At those moments, I try to remember that one of the reasons I run is to give myself opportunities to build resilience and toughness. That thought helps me get out of bed, into my running gear, and out the door.

The best dreams happen when you are awake

Through running, you strengthen yourself physically, mentally, and emotionally. Serious runners train even when feeling zero desire or motivation. These moments of zero desire or motivation are gifts because the mere act of running, despite not feeling like it helps build resilience. Using Human Design to improve your training is a winning plan when you want to build resilience, reach your goals, and optimize your potential.

The Importance of Resilience

Imagine running in the pouring rain, feeling the cold droplets hitting your face, and yet pushing forward. Resilience is about enduring such moments. It’s about becoming stronger and more flexible in the face of adversity. Resilience helps you endure stress and pressures and adapt to and bounce back from problems and changes. Resilient people have greater inner strength to persevere and keep moving forward in the face of challenges and difficulties.

Running in the rain builds resilience

Runners build resilience by pressing on through fatigue, uncomfortable weather, and lack of motivation. Consistent runners are mentally and emotionally tougher than the average person because of the challenges they face and overcome during training. Resilience is tied to greater achievements and better psychological well-being, including reduced depression and anxiety.

My story

Like so many, both inside and outside of Israel, I was flattened by the events of October 7, 2023. The events were horrific and mind-boggling. My depression and inability to function started me thinking about resilience and how it would benefit me to strengthen it. As my attention turned to resilience, I noticed how not just horrendous events but also relatively small bumps on my path frequently stopped me. I would let thoughts and feelings, including low self-confidence, distraction, and simply “not feeling like it,” keep me from getting to where I wanted to be.

This realization stopped me in my tracks. Life is a precious gift, and realizing that I was frittering so much away because of weakness troubled me immensely. So I decided that enough was enough, and began a resilience training plan.

 Life is a precious gift - a butterfly on a blue flower

My current plan includes different facets of my life, including running, strength training, and meditation. Without getting into tons of details, I follow schedules for each activity. I follow my schedule (most of the time) regardless of whether or not I want to or feel like it. I include Human Design in my plan because it helps me harness energies useful for my program, which helps build even more resilience.

The combination of energies I harness is specific to my Human Design chart. Others, with their own unique charts, might focus on different combinations of energies. I also use Bach Flowers to help me increase my resilience, but that’s a subject for another discussion.

Running for resilience

While I focus on running, you can select any activity to build resilience. Choose anything from strength training to yoga to meditation to bicycling to writing to volunteering to painting. What’s important for resilience training is not what you are doing, but rather, how you are doing it. Specifically, that you are engaging in perseverance and consistency even in the face of your emotions or mind shouting at you to give up.

Runners build resilience through running, regardless of desire, mood, or negative thoughts. Consistent running develops the habit of success in persevering despite challenges. This boosts confidence, determination, and mental strength. For instance, I have a running plan where I run on Monday, Tuesday, and Thursday mornings. My focus is to get out and run, regardless of whether I feel weary or energetic (while still listening to my body, which is very important to me). Historically, I’ve been tripped up by fatigue and the thought that I’m too tired to do this or that. Therefore, I aim to build mental and emotional toughness in this area.


Each of us has our own running gremlins, from less-than-perfect weather to “not having the time” to letting work or other events take priority. In building your running resilience plan, think about your weakest link and create your goals around that.

Improve Your Running (and Resilience) with Human Design

I’m assuming you understand the fundamentals of Human Design, including your type and which of your centres are defined or undefined or open. If you’re new to Human Design or uncertain, I warmly invite you to reach out to me. I’m delighted to help.

Human Design helps you best use your energy. This is useful for runners because running takes a lot of physical and mental energy. You can improve your performance by integrating simple Human Design principles into your training program.

As a Projector, I’m a non-energy type with an undefined sacral centre. This means that when I run alone, I have less energy than when I run with groups that contain Generators and Manifesting Generators. Running in groups amplifies the life source energy from Generators and Manifesting Generators, giving me greater speed and strength when I’m around them.

Using Human Design to improve your running

However, I left my running group several months ago because I felt a strong need to run alone and on my own schedule. As a Human Design practitioner, it was important to respect this. Yes, I notice that as a Projector, I run slower alone and feel more tired on longer runs. To compensate, I access my Human Design chart. I have a defined heart centre, so I easily access willpower on my runs. For example, this morning, I increased my speed on a long incline by allowing my heart energy to sweep me up the hill.

Accessing Human Design Energies on your runs

If you don’t have a defined sacral or heart centre and want to run alone, activate energies from other centres. Have a defined head or ajna? Generate motivational thoughts. Defined solar plexus? Ride your emotional highs during runs. If you experience an emotional low, run despite your feelings. Remind yourself that it’s natural to have emotional waves. You don’t need to let them affect your resilience plan, and you will continue despite the low. See the low as a gift, allowing you to become even more resilient.

Resilience helps you endure stress and pressures and adapt to and bounce back from problems and changes.

If you’re a Reflector, or a Manifestor or Projector with few defined centres, you have options:

  1. Consider joining a running group and sharing the energy from others with defined sacrals.
  2. Have a non-running accountability partner to check in with about your resilience program.
  3. Access the energy of the universe. Meditate on drawing in vigour, consistency, and perseverance, amplifying these energies in your open centres.
Meditation to build resilience

A reminder for non-energy types: over the long term, running amplified energy from others or the universe through your system, or overusing willpower from your heart centre, can be draining. Make sure you rest enough and listen to your body! Indeed, this is great advice for everyone, including Generators and Manifesting Generators.

Running, Resilience, and Human Design

Increasing your resilience is critical when you want to push forward and excel in the face of life’s challenges. Running is a practical and effective way to build resilience because of the mental, physical, and emotional toughness you develop through a running program or schedule. Using Human Design strategically supports you in creating a stronger and more consistent running program. Through this, you bolster your resilience concretely and practically.

Runners build resilience

Want to Learn More?

I warmly invite you to join my newsletter to receive brief, practical tips on improving your life, reaching your goals, and optimizing your potential. Become part of a community of like-minded individuals. Once or twice a month, I aim to send a newsletter to the community, including brief, practical tips on improving your life, reaching your goals, and optimizing your potential. Including through running and Human Design.

Have a wonderful day, and here’s to running, resilience, and Human Design.

~ Sat-Sung

You are capable of amazing things
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