The Warm-Up

Don’t Sprint into Your Interview: How a Run Warm-Up Can Land You the Job (Yes, Really!)

Alright, hey everyone! It’s Ebony, your running recruiter, back with another brain dump, or as I like to call it, a “thought sprint.” You know me, always finding those unexpected connections between the running world and… well, everything else. Today, we’re diving into something that’s been bouncing around my head lately: the uncanny, almost ridiculously perfect, parallel between warming up for a run and warming up for an interview.

Now, you know me. I’m all about those miles, the rhythm of my feet hitting the pavement, the endorphin rush that makes you feel like you can conquer anything. But I’m also deeply invested in helping you land a job you love. And trust me, these two worlds? They collide in the most beautiful, “aha!” moments type of way.

Think about it. You wouldn’t just roll out of bed and launch into a marathon, right? Absolutely not. You need a pre-run ritual, a process to get your body and mind ready. And guess what? Your interview deserves the same kind of preparation.

Let’s start with the pre-run, or, in this case, the pre-interview routine.

Don’t Go In Cold! The “Pre-Game” 

Imagine this: you wake up late for your big race. No time for coffee, barely enough time to lace up your shoes. You’re at the starting line, heart pounding, muscles tight, and you launch into a full sprint. How do you think that’s going to go? Probably not great, right? You’re setting yourself up for injury, exhaustion, and a less-than-stellar performance.

Now, picture this: you roll out of bed, throw on your interview suit (wrinkled, because you forgot to iron it), and log into your Zoom call. No time to review your notes, no time to gather your thoughts. You’re thrown into the deep end, trying to answer tough questions while your brain is still in sleep mode. Spoiler alert: that interview is going to feel like a marathon you’re running without training.

It’s interview day. Your alarm clock buzzes, and instead of hitting snooze for the 10th time, you actually get up. Just like those early morning runs, you know this is important. And just like a good run, you need to prepare. First things first: time management. Just like you wouldn’t skip a warm up before a race, don’t rush your pre-interview preparation. Give yourself ample time to wake up, breathe, and get your head in the game. I’m talking at least an hour, maybe two, depending on how much of a morning person you are (or aren’t!). The Stretch and Sip:

Next, it’s time for the mental and physical stretch. Brew a cup of your favorite coffee or tea. This isn’t just about caffeine; it’s about creating a moment of calm. Just like those slow, deliberate stretches before a run, this is your moment to center yourself.Use the restroom. Seriously. You wouldn’t want to be thinking about that during your run, or your interview.

The Mental Warm-Up: Practice Your Pace

Now, let’s get into the nitty-gritty. Just like you wouldn’t start a run with a sprint, you wouldn’t jump into an interview without some practice.

1. Practice Your Introductions:

Think of this as your dynamic stretches. You need to get your conversational muscles moving. Practice your “tell me about yourself” answer out loud (remember 2 minutes or less). Not just in your head, but actually hear the words coming out. Record yourself if you can. Listen back and tweak it until it feels natural and confident.

2. Warm Up Your Smile:

This is the equivalent of those light, easy strides before picking up the pace. A genuine smile is contagious. It shows enthusiasm and approachability. Practice smiling in the mirror. It might sound silly, but it works!

3. STAR Method Practice:

This is your strength training. You need to build your interview “muscle memory.” Review your past experiences and prepare examples using the STAR method (Situation, Task, Action, Result). This is your way of ensuring you have solid, concrete examples ready to go and it helps prevent you from rambling.

4. Review Your Talking Points:

This is like checking your route before a race. What are the key points you want to highlight about yourself? What are the aspects of the company that excite you? Jot them down. Review them. This will keep you focused and on track.

5. Research, Research, Research:

This is your pre-run map. Know the company, know the role, know your interviewers, know their mission and core values. Just like you wouldn’t run a new route without checking the map, don’t go into an interview blind.

The First Mile: Overcoming the Initial Jitters

Just like the first mile of a run can feel the hardest, the beginning of an interview can be nerve-wracking. Your heart is pounding, your palms are sweaty, and you’re trying to remember everything you practiced.

But here’s the thing: everyone gets nervous. It’s perfectly normal. The key is to acknowledge the nerves and keep moving forward.

1. Breathe:

Take a deep breath. It sounds simple, but it can make a world of difference. It helps to calm your nerves and clear your head.

2. Make Eye Contact:

This shows confidence and engagement. Just like staying focused on the path ahead, make eye contact with your interviewer.

3. Listen Actively:

This is like paying attention to your body during a run. Listen to the questions carefully and take a moment to formulate your response. Don’t be afraid to ask for clarification if you need it.

Hitting Your Stride: Finding Your Rhythm

Once you get through the initial jitters, you’ll start to find your rhythm. Just like when you settle into a comfortable pace on a run, you’ll start to feel more confident and relaxed in the interview.

1. Engage in Conversation:

This is where the magic happens. Don’t just answer questions; engage in a conversation. Ask thoughtful questions. Share your insights. Show your personality.

2. Highlight Your Strengths:

This is your “power surge.” Just like you push yourself on a challenging hill, highlight your strengths and accomplishments. Use your STAR method examples to showcase your skills and experience.

3. Show Enthusiasm:

This is your “runner’s high.” Let your passion shine through. Show your genuine interest in the role and the company.

4. Be Authentic:

This is your “natural stride.” Be yourself. Don’t try to be someone you’re not. Authenticity is key to building rapport and making a genuine connection.

The Cool Down: Reflecting on Your Run (and Interview)

Just like you wouldn’t end a run without a cool down, don’t end an interview without reflecting on your performance.

1. Send a Thank You Note:

This is your “post-run stretch.” It shows appreciation and reinforces your interest in the role.

2. Reflect on Your Performance:

What went well? What could you have done differently? Take some time to reflect on your interview and responses and identify areas for improvement.

3. Learn and Grow:

Every run, every interview, is an opportunity to learn and grow. Use your experiences to refine your approach and become a better runner, and a better interviewee.

So, there you have it. The connection between warming up for a run and warming up for an interview. It’s all about preparation, mindset, and finding your stride.

Remember, just like you wouldn’t go into a race unprepared, don’t go into an interview unprepared. Take the time to warm up, find your stride, and let your personality shine. You’ve got this!

And as always, keep running, keep interviewing, and keep chasing your dreams. You never know where the next mile (or interview) will take you.

Until next time, happy running and happy interviewing!

-Your running recruiter