Comfort as the key to top performance

"No pain, no gain" - that is the classic mantra of many runners. But what if we often underestimate a crucial factor? Comfort is no longer just a minor issue, but can be the key to top performance. If you feel good while running - physically and mentally - you can perform more consistently, train harder and make long-term progress. Find out here why comfort has nothing to do with laziness, but can be your strongest performance booster."

Words: Lukas Motschmann
Photos: Florian Kurrasch

Running is one of the most honest sports. There are no shortcuts, no hidden tricks - just you, the road and your legs. But while the motto "no pain, no gain" dominated for a long time, we are currently experiencing a welcome change: "soft" and "chill" in particular are suddenly the buzzwords of the big brands in 2025. We asked ourselves the question: does "comfort" automatically have to be associated with "slow"? Can't you access your (maximum) performance more effectively and improve it in the long term if you feel comfortable while running? We learned a lot about the topic of "Feel the Comfort" at the ASICS Comfort Hub as part of the Seville Marathon 2025 and reflected on ourselves and want to share our learnings and experiences with you here:

Comfort is individual – and essential

Comfort does not mean running slowly or leisurely. It is more about feeling as comfortable as possible under the given circumstances - even if the training is hard. Comfort pace is not the same as easy pace. Even in intensive sessions, the right conditions allow you to get the most out of yourself without suffering unnecessarily. But what constitutes comfort in long-distance running?

1. The power of the group: experiencing motivation and flow

Running in a group can be an enormous feel-good factor - mentally and physically. Together, it is easier to keep the pace, push yourself and get into a "flow state". A group can also provide a healthy distraction, which is particularly helpful during hard or long runs. In this way, comfort is created through community, not through a lower level of performance. An essential point here: respect for fellow runners. Regardless of whether someone is faster or slower, has a different running technique or simply prefers a different style - everyone has the right to feel comfortable during training. A friendly look, an encouraging nod or acceptance that not everyone runs at the same pace helps everyone feel comfortable.

2. Nutrition: The underestimated game changer

Comfort doesn't just start when you're running, but before that - with the right nutrition. If you're well hydrated and have the right nutrients, you'll feel better during training and be able to perform more consistently.

Which foods are particularly easy on the digestion and at the same time provide energy?

• Bananas: The undisputed superfruit in long-distance running! They provide fast carbohydrates, are easy to digest and contain potassium, which prevents muscle cramps.

• Oatmeal: Perfect as a pre-run meal as it provides slow-digesting carbohydrates and long-lasting energy.

• White bread with peanut butter: Quick energy without fiber, which could burden the stomach.

• Rice & potatoes: Ideal as a meal the day before a long run or marathon - they provide glycogen for the muscles without being heavy on the stomach. It is important that each individual finds out what is well tolerated. The best diet plan is of no use if it causes stomach problems.

3. The right equipment: comfort starts with the details

The most important physical comfort factor? The shoes. This is not just about cushioning or carbon plates, but about the right shoe for the respective unit. Many ambitious runners rely on a shoe rotation here. From Asics, for example, the new Nimbus 27 is ideal for the relaxed units and the Novablast 5 for the faster units. If you want to really step on the gas in competition, you can take a look at the Metaspeed series. It should be emphasized that all ASICS products are characterized by high durability and quality. But it's not just the shoes that count. Clothing is a decisive factor for comfort!

• Proper clothing for the weather conditions : Freezing or overheating is an avoidable disruption to training.

• A well-fitting sports bra : This is particularly important for women. A poorly fitting sports bra can not only be uncomfortable, but can also lead to long-term problems.

• Socks & Shorts : Anyone who has ever experienced blisters from bad socks or chafing from the wrong shorts knows how important these little details are.

4. Comfort through the right environment: Where you run and how you recover makes the difference

Comfort is not just a question of running itself – but also of the environment. The environment in which we train, recover and sleep influences our performance more than many people think.

• Choose nice running routes: If you constantly run along grey streets or have to weave your way through crowded sidewalks, you quickly lose interest. A route through the forest, along a river or in the mountains can make all the difference. Running feels less like a chore - and more like an experience.

• A distraction-free sleeping area: Sleep is the most important factor for regeneration. A dark, quiet room without distractions - no smartphone light, no disturbing noises - ensures better recovery and therefore better performance.

• A pleasant place for regeneration: Whether it is a cozy corner for mobility exercises, a balcony for relaxed stretching or simply a place where you can consciously unwind after a run - an environment that promotes relaxation makes a significant contribution to feeling good in the long term.

5. Cycle-based adjustment: Comfort means listening to your body

Cycle-based training is becoming increasingly important, especially for women - and for good reason. Instead of stubbornly sticking to a training plan without paying attention to your own well-being, adapting to your cycle can not only provide more comfort, but also better results.

• During the follicular phase (after the period) many women feel particularly energetic – perfect for hard workouts and long runs.

• In the luteal phase (before your period), your body can react more sensitively to stress. This is where regenerative runs make more sense. This individual approach can improve performance in the long term, instead of working against your own body.

6. Comfort is more than just a feeling – it is a performance driver

But comfort is not just a question of equipment or nutrition. There are many factors that can ensure a comfortable running experience:

• Getting fit again after pregnancy – a feeling of returning to your former strength.

• Finally completing a tough workout – knowing you are on the right track.

• Setting a new personal best – the ultimate exhilaration.

• Eat ice cream after a run – because small rewards for hard work are also part of the process.

The Inevitable: A Marathon Will Always Be Uncomfortable – But We Can Deal With It

In the end, one thing remains clear: a marathon will become uncomfortable at some point - whether physically or mentally. But those who run with the right equipment, the right strategy and a healthy balance of comfort and challenge can deal with this point better. Fortunately, even professionals are increasingly realizing that maximum discomfort does not have to be the price for top performance. ASICS, for example, is increasingly focusing on technologies that combine both speed and comfort.

Conclusion: Comfort is not the enemy of performance – it is its foundation.

If you feel as comfortable as possible while running, you can run longer, more efficiently and ultimately faster. It's high time to pursue this principle more consistently, not just in the hobby sector, but also at a professional level.