How Pro Runner Dakotah Lindwurm Finds Joy in Her Training

Dakotah Lindwurm is often referred to as an “underdog,” despite numerous podiums at the marathon distance in running.

Lindwurm, by all accounts, shouldn’t have become an Olympic marathoner for Team USA. She ran in college at a small Division II school that wasn’t exactly known for cranking out professional athletes, and she was a substitute teacher and then a paralegal after graduating.

After years of hard work before and after her day job, Lindwurm began to find success at the marathon distance as an elite runner.

The 29-year-old cemented herself as a top American distance runner when she placed third at the 2024 U.S. Olympic Marathon Trials back in February, and reinforced her talent when she finished 12th in the marathon at this summer’s Paris Olympics, the highest finish for an American woman in the marathon at the 2024 Games.

“I’m super proud of my result at the Olympics, and I’m really grateful that I had such a great experience there,” Lindwurm tells Well+Good. “It’s something I’m always going to look back at so fondly.”

Lindwurm is preparing to toe the starting line of the 2024 New York City Marathon, and she’s doing so with an attitude of happiness.

“I’m going into the New York City Marathon the most excited I’ve ever been for a World Marathon Major because I’m not nervous at all,” Lindwurm says. “This year has been really great, and if the New York City Marathon goes well, that’s the cherry on top. And if it doesn’t, I can still look back at this year and be proud of everything that happened.”

Now, in a year that Lindwurm describes as a “the best year I could ever dream of,” she shares how even with a high volume of training and racing, she’s continued to find joy and appreciation for the process of being an elite marathoner—no matter the results.

“If the New York City Marathon goes well, that’s the cherry on top. And if it doesn’t, I can still look back at this year and be proud of everything that happened.” —Dakotah Lindwurm

1. Spend time with your people

Even professional runners have days when the couch seems more appealing than racking up miles. When that feeling comes around for Lindwurm, she relies on her community of friends and supporters to keep her going.

“When I’m not feeling my workout for the day, I try to recruit friends or even my fiancé to come with me, or I’ll even bring my dog along,” Lindwurm says. “Something about seeing my friends or running teammates and chatting makes the miles fly by— running with friends is one of my favorite things to do.”

In a year that has certainly had its pressures and intensities, Lindwurm’s close friends and family have helped her stay consistent throughout her marathon training, whether for the Olympics or for a World Marathon Major like the New York City Marathon.

2. Race for fun

Although the races you’ll hear about the most from professional runners are the big, consequential events like the Olympics, Lindwurm likes to mix in local, shorter-distance races just for fun, too.

“You’re always going to have a big goal or race that’s sitting out there in the future, so having some fun, low-stakes races like a Turkey Trot mixed in helps me remember why I love running,” Lindwurm says. “If the smaller race goes well, that’s super cool, but even if it doesn’t, you can remember that you signed up primarily to have a good time, and that’s what is most important.”

Incorporating shorter-distance, “fun” races while training for a longer or more intense race can be a good way to practice for your big day, too. You can dial in your nutrition and hydration strategy, the clothes and shoes you’ll wear on race day, and of course, your pacing plan.

As an added bonus, local races usually have a much less intense vibe than large-scale events like a marathon in a major city, and you may even see a friend or two at the starting line.

3. Get lost in a good playlist or podcast

While Lindwurm is a firm believer in runners being comfortable with their own thoughts and the challenges of being friends with your brain—especially on race day—every so often, she uses a pump-up playlist or podcast to reconnect with her joy of running.

“When I can’t loop my fiancé or friends into going for a run with me, I’ll dig into my list of podcasts that I save for runs or play my favorite pump-up songs and view either of those as a little mental treat,” Lindwurm says.

Lindwurm’s answer to being asked what one of her favorite hype-up songs is may surprise you.

“I really like ‘How Far I’ll Go,’ which is a song from the Disney movie Moana,” Lindwurm says. “It’s a good motivational song, and it’s definitely my most embarrassing song on my pump-up playlist.”

Hey, whatever works to bring a smile to your miles!

“If you don’t take planned rest, your body is going to eventually force you to take unplanned rest.” —Dakotah Lindwurm

4. Eat all the sweet treats

Many people view professional athletes as eating a diet primarily made up of uber-healthy staples like salad, rice, and chicken. Lindwurm makes sure she’s getting the nutrients she needs to perform at an elite level, but she is no stranger to a sweet treat or two.

“I love Crumbl Cookies,” Lindwurm says. “I really love any of their cheesecake-flavored cookies or any of the cookies that have that yummy, thick frosting on top. Any week where Crumbl has a bunch of those type of cookies in stock, I’m ordering them.”

Lindwurm admits she is in the highest tier of Crumbl Cookies customer loyalty program: Pink status.

“I think the food delivery guy comes to my house way too often delivering cookies,” Lindwurm says. “But it makes me happy.”

Working in treats—sweet or savory—that bring a few moments of bliss to your taste buds can make a long run extra rewarding or a rest day feel extra soothing. Don’t shy away from food that makes you feel good!

5. Take a break

It may be tempting to keep pushing hard after finding success in running—or in any sport. But those who are truly wise athletes know that taking a break can actually help you find more success down the road than if you never let up in the first place.

Lindwurm most definitely does not ascribe to the “no days off” mantra that often floats around social media or is said by running “gurus.”

“If you’ve had a bad day and every bone in your body doesn’t want to run and nothing is working to get yourself out the door, sometimes that’s your body asking for a break,” Lindwurm says. “Taking a week-long break can actually reignite your joy in running. By the end of that break, you may find you can’t wait to get out the door for a run.”

Taking a break from a dedicated running schedule can be scary, but Lindwurm advises others to embrace it, not fear it.

“If you don’t take planned rest, your body is going to eventually force you to take unplanned rest,” Lindwurm says. “I would rather decide when I’m going to take a break rather than my body forcing it on me. For as long as I’ve been doing marathons, I’ve always taken a full week or sometimes even two weeks off after a race—the time off is going to reward me, not hurt me.”