How to Start Running and Improve a 5K

It’s easy to be inspired by success, but the real lessons often lie in what it took to get there. After all, true strength isn’t just physical; it’s found in how we face change, challenge and the unknown.

In this episode of my Feel Better, Live More podcast, I sit down with one of the most extraordinary athletes of our time, Sifan Hassan. Sifan is a Dutch middle- and long-distance runner, celebrated for her versatility and achievements in athletics.

Born in Ethiopia and raised in the Netherlands as a refugee, she is known for competing at the highest level in a wide range of distances, including the 1500m, 5000m, 10,000m, and the marathon. She is a two-time World Champion, an Olympic medallist, and holds multiple European Championship titles.

Her journey from refugee to Olympic and World Champion has captivated the world, not just for what she’s achieved, but for how she approaches life. Sifan’s story is one of courage, faith, and relentless curiosity.

In this wonderful conversation, we explore:

• How growing up in Ethiopia and later seeking asylum in the Netherlands shaped Sifan’s inner strength, perspective and deep appreciation for opportunity
• The role running played in navigating life in a new country, and how it offered focus, purpose and belonging
• Why failure, fear and self-doubt have been central to her journey, and how she’s learned to embrace them as essential parts of growth and performance
• How Sifan continues to find joy in running, despite the pressures of elite sport, and why staying curious matters more to her than winning
• What her training now looks like behind the scenes - including the shifts she’s made to prioritise recovery, longevity and mental balance
• Why she sees rest, sleep and routine as forms of discipline, and how simplicity keeps her grounded
• What she’s come to understand about identity, letting go of perfection, and finding peace with who she is, beyond the medals

You don’t need to be an athlete to connect with Sifan’s story; it speaks to something deeply human in all of us. In a world that often celebrates outcomes, this conversation invites us to embrace the process of becoming, adapting, and learning.

Sifan’s perspective is a beautiful example of what it means to stay rooted in who we are, even when life takes us far from where we began.

I hope you enjoy listening.

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Show notes https://drchatterjee.com/584

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.