Slow Down, But don’t Stop

Last year, I set a goal: to run up the Pinnacles. It’s 7 kilometres of pure uphill climb, followed by a punishing descent that feels like your knees are being jackhammered with every step. Thinking about it now, I wonder why anyone would willingly sign up for that.

Determined, I started running three to four times a week, gradually building up my stamina. On January 2nd, I decided it was time for a test run—not quite the Pinnacles, but a 15-kilometre bush track with less climbing. Two hours later, I limped back to the car, my knee shot and my body thoroughly spent. That night, a cold hit me like a freight train and lingered for weeks.

The fallout was bigger than I expected. I stopped exercising altogether, and with that, my morning routine of reading, reflecting, and moving my body fell apart. The lack of structure led to a slump that felt harder to climb out of than the trail I’d attempted.

A friend of mine, who’s a personal trainer, once said, “You can slow down, but don’t stop.” His words came back to me during that slump. For some of us, a full stop can derail everything. We’re like ships: a rudder is useless if the ship isn’t moving. Without movement, motivation becomes hard to find.

Eventually, I forced myself back into routine. I’m running again—though carefully—and slowly rebuilding my habits. My knee still needs time, and my energy isn’t fully back, but I already feel worlds better.

For me, those weeks of stopping altogether served as a powerful reminder:

It’s okay to slow down, but stopping entirely comes at a cost.

Life will throw challenges at us—whether it’s injuries, sickness, or setbacks. But if we can keep moving, even at a slower pace, we’ll maintain momentum to steer our way forward.

So, wherever you’re at, take the time you need. Slow the pace if you have to. Just don’t stop.

Michael Wilkes - Thrive Trust Youth Worker and Author of The Unschooled Life - where growth happens in the stretch