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The Path of Highest Resistance - Takeaways form David Goggins book: “Can’t Hurt Me”
By: Tribe Effects
Tags: Running, Motivation

Hey, I want to share some insights about a great book I recently finished hearing: Can’t Hurt Me by David Goggins. This guy is downright amazing. He started at the bottom, a kid in the projects, and made it to a Navy SEAL, ultra-marathon runner, and motivational speaker that’s really having an impact. He shares a load of amazing stories in the book and probably has just as many that were left out.

The most meaningful story that really points to the essence of growth and the habit of choosing the path of highest resistance isn’t the ones about his Navy SEAL training experiences or combat stories from Iraq. It isn’t even the crazy story about how he ran a 100-mile race with absolutely no preparation (and almost killed himself). But the one about the Las Vegas Marathon to which he came only to support his wife and mother who were running.

After finishing that first 100-mile race, a feat that literally broke both his legs, he accompanied his wife and mother to Las Vagas. They planned to run the full marathon and a couple of miles, respectively. He was there as the “support team,” not a very useful one considering the state he was still in from that first ultra. Chilling out and helping them prep, he looked for a spot to sit, cheer, and wait out the hours till they get back.

But the minute he heard the gun go off, he leaped into action and just started running. Of course, it hurt, and yes, it was stupid to run a marathon on broken legs. And if you have any doubts, put them aside, he ran and finished the marathon.

Why? Because he trained himself to not only face difficulties or even actively pursue them but took it to the next level, he conditioned himself to instinctively embrace challenges. He totally annihilated the barriers the rest of us have that both protect and hold us back from even hearing those “gunshots” in our lives. Yet, those “gunshots” offer us opportunities to challenge ourselves and grow. That instinct to react by jumping into a challenge the second it presents itself is his most amazing trait. It’s a whole new level of performance. You can think of it as upping Mel Robbins’ “5-sec rule”, taking the 5,4,3,2,1 count down, which to itself is fantastic, and cutting it down to an instinctive zero, instant takeoff. That’s not a quantitative change, but a qualitative difference in the mindset. It’s choosing the path of the highest resistants as a way of life.

The takeaway is clear, this is the path that holds the potential for true growth. Start conditioning yourselves, as a first stage, see if you can recognize it, then try feeling where the most significant challenge awaits and lean into it. Are you able to instinctively choose it as you come to forks in the road?

It’s an amazing book, and the audio version adds significant value, as the narrator Adam Skolnick talks with David at the end of each chapter. A true inspiration, raw power for your mind, and your soul to help you keep you focused on your journey. Or as David Goggins would put it, go for it, you mo#*%@#!ers.
Whether Blue Collar or Fame and Fortune, Runners Are All Human
By: Thomas O'Grady
Tags: Books, Running, Motivation, Life Lessons, Inspiration

Our relationships with other people, as well as our experiences and abilities, make us what we are

Photo by Alex Iby on Unsplash

Phil Knight sought guidance and approval from his father as many young men do along the way to adulthood and independence. Knight’s father does not share his son’s passion for running and like many fathers in the 1960s simply wanted the younger Knight “off of his payroll.” Knight’s father does take calculated risks on his son by backing loans from the bank but these efforts are not made on blind faith. The early backing does end up paying off immensely in the long run however because it provides Knight with a pathway forward. Throughout his, life Knight continues to call his father almost nightly. Finally, Knight receives what he has been looking for, his father’s approval, in the early 1980s. Nike was starting to look more recognizable to its current form. This approval comes in the unlikeliest of forms and at the unlikeliest of times. During one of their nightly calls, his dad brings up a violent on-the-court scuffle between two athletes he saw on TV. Knight’s father noticed that amidst all the chaos of the fight, the cameras focus on the Nike “swoosh” as much as the on-court action. Knight has received his father’s full blessing and approval for his life’s work. And that amounts to something money cannot buy. We see this balancing act played out in Knight’s own relationship with his own sons and in the immense loss felt when losing his son, Matthew. We are all human, and we all seek some form of parental advice and approval for our life’s ambitions.

The second mentorship relationship that the reader can pick up on is the coach and athlete relationship between Bowerman and Knight. Knight was not one of the star athletes on the University of Oregon team but he was a steady presence and contributor. This was enough for Knight to gain Bowerman’s respect and approval. But it also forged a special bond between the two. Bowerman practiced his early shoe wizardry and testing on the young Knight. Later it's no wonder then that the relationship evolves into a key partnership when Knight branches out into sneakers post-collegiately. The two enter into a symbiotic relationship that fuels both of their shared passions and interests of running and sneakers. This shared endeavor eventually makes Knight and Bowerman both immensely wealthy. Knight plays a key role in passing the torch from one generation to the next. Knight is a protector of Bowerman’s legacy from an athlete, to a test subject, to a business partner, and finally to allowing a respectable buyout and phased retirement for Bowerman.
When 2020 Gives You Lemons, Run an Ultramarathon
By: John Vantine
Tags: Ultramarathon, Running, Marathon, Coronavirus, Trailrunning

This year has been chock full of disappointments. Chances are you don’t need to hear this from me.

Most people’s plans for the year were canceled out of necessity, but I was holding out hope that the Death Valley Trail Marathon might still happen in December. Perhaps this was irrational, but the possibility of this race kept me going when times were tough, and I was training accordingly.

I was disappointed, but not surprised when I learned that the event was postponed. This was the second year in a row that the organizers had to push it back.

When the event was canceled in 2019, the silver lining was a last-minute trip to Hawaii to run the Honolulu Marathon. My wife surprised me with those plans while I was heads-down with work. It was a killer backup plan.

This year, travel wasn’t a viable option, and organized races probably aren’t happening anywhere, so I decided to pivot and throw my own race. I was determined to turn these lemons into lemonade 🍋

I did some research and found an awesome local 50k route courtesy of Trailstompers. This 33-mile route begins near Point Reyes Station, cruises down through old-growth redwoods in Muir Woods with jaw-dropping views of Stinson Beach, and finishes after crossing the Golden Gate Bridge into San Francisco.

Running this route would be a no-brainer, right? I wasn’t looking to jump from 26.2 to 50k, but… I quickly forgot about Death Valley once I found this route.

I’d run a 50k once before, but this was pre-Coronavirus, when I was able to feed off of the energy of spectators and the momentum of my fellow runners. This would be a different beast entirely.

Before I knew it, race day was upon us!

After a beautiful drive through Samuel P Taylor State Park, my wife dropped me at the Bolinas Ridge Trailhead at Point Reyes Station around 9:30am, and I started climbing!

I was happy to get such an early start. I had no goal pace in mind, but I didn’t want to feel rushed or run out of daylight. I was focused on listening to my body and finding a speed sustainable over 30+ miles. I thought that maybe, if I got really lucky, there’d be a decent sunset happening when I crossed over the Golden Gate.

This cow let me pass… but only after I asked nicely

The first few miles were a slow but steady climb along big beautiful rolling hills. A little mud and uneven ground kept me focused on my footing, and I dodged the occasional cow along the way.

The weather was perfect. The sun was shining, and some rain from a few days prior left the trail soft and bouncy.

About 6 miles into the run I was starting to feel a little hot in the direct sun, when suddenly I was surrounded by trees. I didn’t mind the change of scenery or the shade. I was feeling great!

My wife and daughter had a hell of an aid station waiting for me at the 11 mile mark, right next to the trailhead.
My 2020 Curated Stories — Part 1 — Fitness/Health/Running
By: The Maverick Files
Tags: Fitness, Running, Motivation, Health, Mental Health

#1 — The crazy Himalayan Duathlon — The first one is back from August — this is a thrilling tale of my first and only crazy adventure in the mountains, and how I dodged some bullets on that journey and had some of the most exciting experiences of my life.

Read along, and you’ll see exactly what I mean!

“The downhill stretch is naturally on the cliff-end of the road (ride to your left) at a 30–45-degree slope, where your bike with half-jammed brakes still goes at a speed of about 30 km/hr. If I went into a turn too fast or hit a bump, or my brakes gave way, I could have gone flying down a steep cliff.”

#2 — Why Sleep matters — We all know the paramount importance of sleep in our daily lives and yet, it remains one of the most ignored parts of our routines. I put together just why Sleep is your biggest natural defense against all physical and mental illnesses.

#3 — How Running helps set all things right in my life — This is a piece about the incidental benefits that come along with having a disciplined fitness or running routine. I kid you not, whenever I am on a regular running schedule, everything else in my life magically falls into place — and you’ll see how it can work for you as well!

#4 — Why does staying fit have to be a challenge? It doesn't — Well, I’ve always found that the most important and beneficial things in life are always boring, and that’s why it is the guilty pleasures that are always so tempting. So, I decided to find ways that make something as boring and strenuous as fitness into a whole lot of fun. I am sure you’ll find some tips in here that will work for you just as well!
How Exercising Two Hours Per Day Everyday Makes An Impact On You
By: Ray Cheng
Tags: Exercise, Running, Health, Workout

Working out can be a burden at times, especially when you’re preoccupied with loads of work where you just don’t seem to find any time for a 3k run or so—it’s totally understandable and so many people have experienced this in their life.

Yet, after forcing myself to exercise at least two hours—5k of running and a pack of HIIT workouts—per day for the past year or so, I have come to a reckoning of not only the physical impact it had on me, but also the mentality shift in my psychological sphere.

Here are a list of impacts I found after persevering a year, squeezing daily workout hours into my fittingly long days, and I’m truly proud of the feat I have achieved.

Here are the some stuff I’ve experienced, and why you should also make sure to take a couple of hours a day to immerse yourself in sweat and physical training.

Better Mood

Have you ever woken up to the feeling of weariness and bewildered by the meaning of your life? I oftentimes find myself in a situation where you’re just mystified by what you have planned that day as if all the memories have been wiped away by a night of dreams.

This is when you know you need a quick morning run.

As you jot down the street, gazing at the surroundings you thought you’re accustomed to yet recalling waves of recollections twirling around your brain, you find yourself in a starkly different world—one where all stress and anxieties are eased away like the pencil blemishes rubbed away by an eraser.

The sweat and yourself catching breath brings about joy and promise.
What Pace Should You Be Running?
By: Brad Walker
Tags: Fitness, Running, Marathon, Runners, Training

So how do we calculate our training paces the easy way?

All you need is a recent race or time trial performance and this handy calculator can help with the rest:

This is the Jack Daniel’s VDOT Calculator, Jack is a famous US running coach who was the author of the famous book Daniels’ Running Formula.

The calculator itself is very easy to use all you need to do is input two of the following to calculate your current fitness based on a recent race or time trial:

Distance

Finish time

Pace

It’s important to input your current times, not goal times as this will lead to training too hard for your current fitness.

Example input to calculator

Once you have done this the calculator will generate 3 tabs, the relevant one for us is the “Training” tab, this gives us the different paces we should be running different kinds of workouts at.

Example training pace output

As you can see the calculator has generated us training paces (in both min/mi and min/km) for different workout paces, each pace type comes with it’s own definition on the calculator, simply click on the name of it for more information.

Finally, as you improve and do another race or time trial you can input your new times and get updated training paces!
2020年のマラソンを振り返る
Tags: Fitness, Running, Marathon

Programmer, DevOps and Docker comedian, Horse Racing Analyst at CyberAgent, Inc.
Getting up Early to Run
By: Mono Cuber 單立方子
Tags: Exercise, Running, Hobby, Sports, Routine

I incline to get up early to run whenever I can. In my prime time, I would be able to get up at 5am every day.

Usually I would be able to wake about two to three minutes before the alarm actually goes off. The sound of alarm indeed scares me hence it has become a habit to wake up shortly before the alarm such that I can switch it off beforehand.

I would allow myself five minutes to summon enough strength to get off the bed. Jumping off the bed right when I wake up could be quite dangerous, especially when it was usually very dark and I don’t want to wake up my wife by turning on the bedside light. That’s why I would rather spending a few minutes trying to concentrate then I can roam around more safely and easily.

Of course, with the “torch” function of smartphones nowadays, my safety could be further assured by holding a virtual “torch” when I was moving around.

It is also my habit to have most gear prepared before I went to bed, so the running suit, socks, essential bag, changes, running watch and other accessories would be pre-positioned in the most convenient location such that I would effortlessly put them on than requiring to try to find them from various closest or drawers, which could be quite frustrating, especially when one weren’t 100% awake.

I would have a very quick freshen up by releasing a natural call, washing face by water only and rinse once. I want to start running as soon as possible than bogging myself by tedious routines, which could easily drain the spirit to press on and may be too boring to lure me back to bed to sleep.

I would also drink a glass of water and have a regular piece of plain biscuit to wake up the rest of my body parts. If I am planning to run for more than 15 km, I would eat a piece of chocolate instead, with a hope to assuring myself to have enough energy to go through the exercise before exhaustion.

I would stretch a bit before start running though I intend to keep it at minimal. Again, I don’t want various side-kicks distracting myself. The whole purpose to wake up early is to run, and having too many compliments will blur the focus and spoil the effort.

Usually it would take 15 minutes in total from waking up to start running. Occasionally I would try doing everything within an even narrower timeframe yet the result may not be as good as prepared because it seems my body won’t be properly and fully booted up enough in those circumstances.
One Particularly Annoying Downside of Working Out Everyday
By: Auriane Alix
Tags: Restlessness, Walking, Running, Fitness, Workout

Two solutions to this

It’s like chocolate. The best way to get rid of the struggle is to surrender. I can’t stay long with my restless legs. At some point I know I’ll have to do something.

Working out

My body asks me to move, so I obey. When I feel like that, I love to go running. Usually 30 to 45 minutes.

From the first few steps, I can feel relief coming over me. My legs carry me almost effortlessly and gradually release the accumulated tension. I can usually run between 3 and 5 kilometers before I feel the energy start to decline.

After that, I feel good. I have tired my body. Now I will be able to tire my brain. It’s often after sport that I am best able to work intellectually.

I am at peace until tomorrow.

Going for a walk

I have implemented a new habit in my daily life. I wonder how I could ever do without it. I start each day with a coffee and 30 minutes of reading. Then I get dressed and walk around my neighborhood for 20 minutes, with no music, no one, just me and my thoughts.

I can already feel that my legs needed this exercise. Plus, it allows me to start the day calmly, being fully present, listening to my thoughts. I still feel them a little restless in the morning, but less so than before. It’s perfect while waiting for the late afternoon jog.

Sometimes you don’t feel like doing a real workout in the middle of the day. Walking is good for both body and mind.
Are Your Easy Runs Too Fast?
By: Yana Hempler
Tags: Fitness, Running, Fitness Tips, Health, Running Tips

Are Your Easy Runs Too Fast?

Many people run too hard on their easy days. Perhaps they are just unsure of the purpose easy runs serve, or, maybe, they worry about looking “slow” for all their followers on Strava.

Unfortunately, while you may look good for your followers on Strava, you are doing yourself a disservice if you are doing your recovery runs too fast.

Just run by Heath Moffatt

Without a doubt, using Strava has made some runners more self-conscious of their pace (I definitely used to be, and I’ll be honest about that). At the same time, Strava, or any other similar kind of running app, is a great way to keep track of your running. It’s not a place to compare yourself to others because it is just a tool for tracking your own progress to become the best runner you can be.

When a training plan calls for an easy run, that is exactly what you should do in order to get the best results.

Sometimes, we need to run slow in order to get faster.

How do you know that your easy runs are, in fact, not so easy?
BEST EXERCISES FOR WEIGHTLOSS.
Tags: Running, Yoga, Tennis, Best Practices, Weight Loss

From 20s to 60s or older, the best exercise suitable for each age group.

Each person has different exercises, but nonetheless, there are more suitable exercises for each age group. See the list below for the best exercises of weightloss

20s: running, yoga

Running

Why: Your current cardiovascular health level is a measure of your future health. In a recent study published in JAMA Internal Medicine , participants in their twenties were asked to run on a treadmill, then gradually increased their speed and slope to measure how long participants held. Researchers reconfirmed the health of middle-aged participants years later, finding that those who lasted more than 10 minutes had a 50% lower risk of death and 40% lower risk of cardiovascular disease than those who lasted only 6 minutes.

Plan: Researchers recommend moderate cardiovascular exercise (fast walking including ascents) for 30 minutes, 5 days a week, or 3 days a week for 25 minutes with a little more exhausting intensity.

Yoga.

Why: Today, even after graduating from college, those in their twenties are having a hard time getting a job and carrying a lot of student loans. It is difficult to feel the tranquility easily. “I see a lot of students in their twenties who can't relax their mind.” J. Gupta, co-founder of YogaCaps, a non-profit organization that teaches yoga to chronically ill patients with hospitals and local organizations. Chronic stress has been linked to insomnia, depression, weakened immune systems, and digestive problems. Learning healthy ways to cope with stress can help right now and in the long run. Studies have shown that yoga may help regulate the body's stress response, such as elevated cortisol levels and high blood pressure.

Plan: It's ideal to do a little bit of gupta's yoga every day, but it's also good to start it twice a week. Here are 3 pose routines to help you reduce stress. If you are a beginner in yoga, let's take a look at the video below to explain the yoga poses that even those who consistently do it.

For complete details visit the website.https://beauty-and-infoclub.blogspot.com/2020/12/best-exercises-for-weightloss.html
A Survey Of Runners And A Look Into The Future
By: Frank Diana
Tags: Running, Runners, Sports

A Survey Of Runners And A Look Into The Future Frank Diana ·Dec 21, 2020

As I mentioned in a Post last week, I had the privilege of participating in the Mass Participation World Conference 2020. The theme of the event was “Changing the Narrative: Solutions to help us move from Surviving to Thriving”. The video below captures some highlights from TCS’ This Run Tech Survey , and a look into the future of sports.
Getting strong without getting sore
By: Eric Hagemann
Tags: Triathlon, Cycling, Running, Strength, Endurance

Yes, it is possible to improve strength without crippling yourself. By making a few smart programming decisions, you can easily avoid next-day muscle soreness that would otherwise hamper your run, bike, swim, hike, or whatever.

Photo by Victor Xok on Unsplash

Avoid eccentrics

The eccentric, or lowering phase of a movement is what creates most of the muscular damage. Some good concentric-only exercise choices to avoid this:

Deadlifts (and then drop the weight)

Step-ups (come down quickly)

Sled pushing

Barbell squat or split squat from the pins (lower quickly, relax between reps).

You can also focus purely on isometric strength. This has the added benefit of opening up a few more exercise options, and allowing you to dial in the specific position/joint angle you’d like to train.

If you’re a beginner, then doing some basic bodyweight isometric strength can be a good start. But at a certain point, you’ll need to overload with some weight. A barbell and rack are helpful here. Practice holds for 15–20 seconds at maximum weight.

Start slow

If you’re getting back into strength work or are introducing new exercises. Start with only a single set for the day. Or keep the load extremely easy. Trust me.

Day one of any program shouldn’t be about “working out.” But rather about learning the exercises and just lightly introducing the body to the movements. Multiple sets on day one guarantee a case of the cripples.

Keep it simple

Muscles get sore when you introduce new movements. Keep things simple. Pick a few key exercises and movements and focus your strength work around them. Ideally, have a lunge or single-leg squat movement in there as this will have the most bang-for-buck with cyclists and runners.

Keep repetitions low

More reps = more time = more muscular damage = more soreness. Keep reps below five or duration of the set under 10 seconds-ish. This is also the money-making range for strength. Rest should be complete between sets (3–5 minutes).

Keep things in perspective

So this isn’t really a tip on avoiding soreness, but rather accepting soreness.

There are times where you definitely want to show up fresh and ready to perform. Namely competitions and key workouts.

But other than that, is having some soreness in your quads really going to hamper your long run or ride that much? I’m not suggesting that it will or won’t, I’m saying don’t have a knee-jerk reaction to SORENESS as if it should be avoided at all costs.

Understand what you’re doing and how it fits into your overall training plan. Some minor leg soreness prior to an hour long run 12 weeks out from competition during a buildup probably isn’t the end of the world. And the strength benefits may trump the minor performance reduction of that particular endurance session.

Be a self-aware athlete. Experiment. Think. Adjust. Observe. Be in tune with how you feel, how you perform, and most importantly, how you progress over the long term.
If Your Hamstrings Feel Tight, Try This Trick
By: David Liira
Tags: Fitness, Running, Inspiration, Health, Lifestyle

The hamstrings are a mysterious group of muscles. We will blame them for a lot of our running-related aches and pains, but it’s often not their fault. The reality is, our muscle fibers aren’t usually ‘tight’, as it’s just a sensation caused by the nervous system, fascia, and supporting structures around them. Yes, this can be influenced by one’s anatomy, but other factors such as lifestyle, occupation, diet, and training habits will also contribute to the health (or hurt) of this area.

If you want a deep dive into the physiology behind the infamous ‘hamstring tightness’ sensation, I’ve got you covered here. If you’re just looking for a quick fix, however, you’re in the right place. There are unbelievably easy solutions to improving the health and resilience of the hamstring muscle group. Spoiler alert: it has nothing to do with stretching!

Whether you’ve never experienced hamstring pain, or you’re constantly feeling muscle-bound, I’d highly recommend incorporating the exercises below into your fitness routine. Here are three reasons:

It is a tiny investment. Completing 2–3 sets will take you less than 5 minutes. Your performance and adherence to running will likely improve. Consistent application will play a large role in the prevention of potential lower-body injuries down the road.

Without further ado, let’s look at how you can give those hamstrings some love and take your running to new heights!
How to Start your Own Personal YouTube Channel and Be Successful at it…
By: Jason Cerge
Tags: Running, MLB, YouTube, Baseball, Coaching

How to Start your Own Personal YouTube Channel and Be Successful at it…

I’ve wanted to Share my Passion and Knowledge for Running and Baseball on a regular basis and on a bigger platform. YouTube has provided that Opportunity to do that, and I could not be more grateful. About 18 months ago I started a Running Channel on YouTube named BlackBeltRunningCoach447 to share my 2 Decades Plus experience as a Coach (Cross Country, Track and Field, Road Racing) at the High School, College, and Post-Collegiate Levels. Having Coached at all 3 levels with athletes from Beginner to Elite Levels I wanted to provide insight as to what I have learned over the years of being a Former Competitive Distance Runner to a Current Coach. My Goal for the Channel was, and still is, to provide fully detailed training programs from 800 meters all the way up to the Marathon for all ability levels in the most Comprehensively Detailed Manner put forth on YouTube. There are over 150 fully detailed videos on Training, Workouts, Injury Prevention/Flexibility and a bunch of others as well. The Channel has over 600 Subscribers now and is growing Organically. I’ve been fortunate enough to help quite a few athletes via this Channel and I want to keep growing it so I can reach many more people. I post 2 videos every week for your education and enjoyment. If you are an athlete or Coach this Channel is definitely for you.

My 2nd Channel is all about Baseball (MLB) and it is named DieHardYankeeFan447. It has over 1,500 Subscribers and a Very Loyal Following. I also post 2–3 videos every week of all kinds of fun MLB Content, and it has taken a life of its own. For Baseball fans, this Channel is Pure Heaven. The major lesson I learned about these Channels is if you are interested in starting your own YouTube Channel it is a great idea to pick something you are passionate AND knowledgable about, do the prep work to put out 2 videos per week on a Consistent Basis and do exactly that. At some point it will start to grow more rapidly and take a life of its own, but the key is BEING CONSISTENT. If you are looking to make income doing these Channels that is the very best way to get you there. Making sure your audience can hear you well in your videos and using very good thumbnails are a few other components that will help your Channel.

Moral of the Story: Do NOT be afraid to start your Channel(s). I love putting in the time and effort into the channels and getting feedback from the viewers. They will help you improve your channel as well. Be willing to take Constructive Criticism of any kind — it will help the growth of your Channel. There is no greater reward knowing you made a difference in someone’s life or hearing how many people enjoy watching your videos.

Good luck, and Get Started!

Jason
COMING on 22nd December!
By: Sarah Williams
Tags: Running, Adventure, Women, Podcast, Positivity

Megan Al-Ghailani — Youngest woman to run from John O’Groats to Lands End (JOGLE) completely solo and unsupported.

Megan is a runner, writer and adventurer from Manchester, UK.

Megan in her own words:

“I’m a relentless optimist who always tries to say yes to living life to the fullest. I was born hearing impaired, I am completely deaf in my left ear and partially hearing impaired in my right ear.

In 2018, during one of the hottest heatwaves Britain has ever had, I ran from John O’Groats to Land’s End completely unsupported, becoming the youngest woman to do so. I covered around 1000 miles in 40 days and I’m now writing a book about it.

I believe in being good and kind, I believe in saying yes and I believe in the power of positivity.”
Runner’s Life Newsletter
By: Jeff Barton
Tags: Fitness, Running, Sports, Health, Newsletter

Runner’s Life Newsletter

Photo by Quino Al on Unsplash

Welcome to the Runner’s Life newsletter!

If you’ve missed previous newsletters, you can find the archive here.

As the year ends, I want to say thank you.

When I started Runner’s Life in April 2018, I had no idea what to expect. I mostly wanted a place where I could share how running has impacted my life, and let others do the same. I’m proud of what Runner’s Life has become. As I watch Medium grow, I’ve noticed the quality in many publications decline. I think we’ve done the opposite. We’ve grown while maintaining quality, and we will not decrease our standards for the sake of growth as I’ve seen so many others do. The quality is because of the editors and writers who are a part of Runner’s Life.

I want to especially thank Amy J. Wall and Stacey Curran for being incredible editors and for your Slack sessions, which often provide a much needed laugh and break from our current world. You’ve helped me tremendously and I’m grateful for both of you. I sometimes don’t know the best way to run a publication, and I appreciate your patience in helping me figure it out.

Thank you to all our writers for submitting quality stories and for helping with the growth of the publication. Without you, Runner’s Life would not be what it is today. I appreciate each and every one of you.
The Egyptian Streets Beneath My Feet
Tags: Expat, Fitness, Running, Inspiration, Travel

Recently, a friend of mine who lives in Jakarta posted an Instagram story of herself walking through her neighborhood. It wasn’t a particularly special or even inspiring Instagram video; she was merely recording a story about taking a walk to the grocery store to buy some Christmas baking supplies. But the video thrilled me. It thrilled me because, for a few minutes of my day, I was transported to the streets of Jakarta. For a few minutes, I felt like I was walking down the street with my friend.

I played the video over and over again, getting something new out of it each time. My eyes searched behind her to the background of the video for details about my friend’s neighborhood: what kind of trees is she surrounded by, what do the people around her look like, how clean are the streets of Jakarta where she lives, how even is the pavement beneath her feet, is she safe, what does the weather look like?

It made me think about how sometimes, things that may seem so ordinary or mundane to us are in fact sources of tremendous fascination and wonder to others who live on the opposite side of the world.

I live in Cairo, Egypt. Well, technically I live in a suburb of Cairo called Maadi. It has historically been known as the center of the expat community. It is no metropolis, but it is still a pretty major city, with several million people inhabiting approximately 10 square miles, but it doesn’t feel as “hustle and bustle”-y as downtown Cairo.

I run the streets of Maadi several days a week. I trained for my first marathon here. I trained for my second marathon here. When that race got canceled due to the pandemic, I ran a marathon on these streets! Even though I have no current running goals or upcoming races, I plan to train for more and maybe even an ultra one day.

But this article isn’t about me as a runner, it’s about giving you a little mental escapism, so here is a window in my world.

My hope is that by the time you have finished reading this article you will see your own small running world with fresher eyes and a little more appreciation for the streets beneath your feet. Or maybe, for a few minutes, it will give you some random new information and insight about a place you are unfamiliar with.
How to Go From Zero to 5k After an Injury
By: Kevin Alexander
Tags: Running, Inspiration, Health, Lifestyle, Mental Health

I am part of a local pickup soccer group. We have a long-standing weekly game. We’ve played for long enough now that many of our kids are now old enough to join us.



On this night, my team worked the ball out of our end, beat a few defenders, and were on a breakaway towards the goal. One of my teammates sent a beautiful pass across the field to me. It came across my body from the right and onto my left instep. Running full speed, I did the only thing I could do and took the shot…

… and then I was on the ground, pounding my fist into the turf. As I struck the ball, my right shoe caught in the turf, my right knee bending completely inward. That hurt, but my foot hurt worse. I’d learn later that I had also fractured my foot in multiple spots on the way down.

I managed to get off the field and get to my car. Fueled on adrenaline, I somehow got home, where my wife helped my get my shoe off. It looked bad and felt worse.



I saw a specialist the next day, and they tentatively diagnosed a sprained MCL. It was still too swollen to see if it was torn or not, so I was fitted for a Bledsoe Brace and sent home to wait for my MRI.

Waiting became almost unbearable. The pain had ebbed a little, but I didn’t know exactly what I’d done. And without knowing what was wrong, I couldn’t start working to fix it. I’m impatient on a good day. Having nothing to do but wait was its own kind of hell.

Three weeks later, I got my results. My MCL wasn’t torn, (good news!), but I had a severe sprain (ok). I also had a completely torn ACL (wait, what?!), and it apparently had been that way for a while.

Convinced they’d sent me someone else’s results, I called back. They assured me that they were correct, and I went from mildly annoyed at being in limbo to scared.

Would I ever get to play again? What would life look like if I couldn’t? Soccer wasn’t just a game I loved, it was also the nexus most of my social life was built around. Picturing a life without it was tough to take.

I realized that some things were out of my control, but that if I was going to be kept off the field, it wouldn’t be for lack of trying.



My rehab plan was built around NOT repairing my ACL — given that I had been without it for some time, we would instead focus on the surrounding muscles to cope.

My first exercises focused simply on regaining strength-it’s amazing how fast everything atrophies. Leg bridges, walkouts, and more filled my days. Later, I progressed to lateral movements, and working with resistance bands. There was also a horrible attempt at getting back on a treadmill. I tried to tell myself it was progress, but really it was just a dumb move on my part, and about 90 days too soon.
Recovery is the one realm of running I know I do poorly with.
By: Rice
Tags: Running, Marathon

Recovery is the one realm of running I know I do poorly with. I promise myself that I will do a much better job with this after knee surgery.

Thanks for raising this topic up!
Your experience is filled with such detail. I appreciate you taking us along your journey.
By: Rice
Tags: Marathon, Running, Marathon Training

Your experience is filled with such detail. I appreciate you taking us along your journey.

I’m having knee ligament surgery next week. At 29 years, it feels as though I’ll be starting from scratch when I return.

Again, thanks for sharing!
The Cyclon — A shoe-subscription
Tags: Sustainable Fashion, Sustainability, Running, Recycle

Are On Cyclon the most sustainable of the running shoes? And how far can subscription model go.

The shoes are made from beans. Yes, beans. Castor beans. And you can’t buy them, you rent them for 35CHF per month.
How a Running Injury Helped Me PR
By: Natalya Jones
Tags: Running, Marathon, Half Marathon, Running Tips, Marathon Training

Photo courtesy of Flanigan’s Rockin’ Rib Run 10k

I’m not the fastest runner, but my ego suggests otherwise.

Training for my fifth marathon, I was working out ten times a week. Five of those were runs, three were HIIT classes and two were yoga classes. On each run, instead of including one speed day, I was pushing myself harder and faster each day. Every time was a chance for a PR and if I didn’t attain that goal, I was irritated.

After over a month of pushing myself, it happened. About half an inch above my left ankle, there was a slight twinge I felt when I walked. Being the stubborn runner I am, I still stuck to my training schedule. More appropriately, my overtraining schedule.

Later that weekend, before a long run, I grudgingly promised my boyfriend/sherpa that I would stop at three miles if the pain persisted. And it persisted, alright. Defeated, I walked back home and took then next day off.

I waited two weeks before I saw an orthopedic doctor, who was also a runner. I took her advice by buying insoles, an ankle brace, and KT Tape. I iced the spot multiple times a day and divided up my long runs into shorter ones.

Unfortunately, the pain persisted and ended up turning into shin splints. Having not experienced this since high school, I took two weeks off all exercise. Those 14 days dragged on longer than I wanted them to. I felt frustrated, anxious, and worthless. I then made one of the most difficult decisions of my brief time as a runner: I downgraded from the marathon to a half marathon.

Ironically enough, those two weeks off were what I needed both physically and mentally.

It was an essential swift kick in the ass. I missed running more than ever, and realized that if I wanted to run till I’m elderly, I need to listen to my body. I need to respect running. Running doesn’t owe me anything, but I owed my body the rest it needs.

I slowly but surely started training again at three times a week. I crossed trained only three times a week with yoga and one HIIT class; my two-a-days were eliminated completely. There was one rest day with no physical activity, which I did not have prior. Stretching was mandatory, not optional, and occurred after every run.

Fast forward to race day. It was a brisk, cool day in early November. As much as I yearned for a sub two hour race and PR, I understood that this was a recovery race and the goal was just to finish.

I started with a smile on my face and ended with an even bigger one. My time was 1:55:03 (it would have been 1:54:39 had I not stopped to pee, but nature calls). I ran for enjoyment, slowing down for a brief 5 seconds when I felt a stitch in my side. Listening to my body during training and the race led to a goal I did not think was attainable at that time. I went on to PR at both a 10K (51:11) and 5K (24:10) later that month, totaling three personal bests for me in 30 days. I reached faster speeds in less time, with less pain.

I can truly attest that less running is more for me, and will follow through for my fifth upcoming marathon in Berlin.
Running Between The Raindrops
By: Communication Program, Southern Oregon University
Tags: Lockdown, Writing, Running, On Running

Running Between The Raindrops

Eli Stillman is taking his dreams and running with them, literally.

A previous editor for The Siskiyou student newspaper, and steeplechaser for the Raider track and cross country teams, Stillman graduated from SOU in 2016, and now works at On Running, a fast-growing sports apparel company with U.S. offices in Portland.

Stillman recently synthesized his passions for sports and writing when he published a post on LinkedIn reflecting on his love of running. The post, and its tale of Stillman’s 27-mile run on his 27th birthday, gained a lot of traction both with his professional colleagues at On, and his larger community.

Eli Stillman combines his love of running and writing as he navigates his career in Portland’s sports apparel industry

Stillman’s life in running began when he was in elementary school and his mother told him and his sister to “run through the raindrops” while hustling to the car at the end of the day. His favorite subject in elementary school was recess, but rainy days were the worst, Stillman wrote.

“You were confined to a single room all day and expected to burn off the never-ending energy of youth by playing card games or reading,” he said.

Unfortunately, due to COVID-19, all the days are metaphorically rainy in Portland. Stillman mostly works alone in a single room, and manages his energy by helping runners of all levels find the products that work for them in his role on the Happiness Delivery team. His heartfelt post explored his love of running, and his work for On, a Swiss company that caters to runners of all levels with shoes and running apparel.

Before he got onboard with On, and after graduating from SOU, Stillman returned to his hometown in northern California, where he worked as a newspaper reporter for one year.

“I decided that I needed a big change of pace and moved to Costa Rica for about a year, to teach English,” Stillman said. “When I came back to the USA, most of my friends from college had moved to Portland. After only living in smaller towns, I wanted to try out a city and Portland seemed welcoming with my friends and contacts.”

Stillman has been running less due to an injury he sustained in July, but has been slowly worked his way back up to about 40 miles a week. With a busy fitness routine and a full-time job, Stillman relies on his previous experiences at SOU as he prioritizes his schedule.

“The Siskiyou taught me a lot about time management and taking on projects,” Stillman said. “I have memories of sitting through night classes in my running shorts because I would forget to pack a change of pants and didn’t have time to go home after practice. Having to schedule interviews and story deadlines between practice and classes was very tough at first, but I’m better now because of it. ”

Meanwhile, On continues to grow rapidly, and Stillman joins a cohort of recent SOU track & field and cross country grads who have landed jobs there, including Cary Dunagan, Morgan Pfunder and 2019 Comm grad Kayle Blackmore.
Where to fit in the strength work?
By: Eric Hagemann
Tags: Strength Training, Running, Endurance Training

So if you’re a runner, cyclist, or triathlete, when is the best time to get some strength work in?

I think it’s worth acknowledging a few things.

First, your strength training will not, and should not, be optimal. You’re an endurance athlete. And as such your main focus should be running, cycling, swimming, or whatever discipline you choose.

If you’re doing it right, you’re either recovering from a difficult workout, or have recovered from said difficult workout…which probably means you’ve got another tough one on the horizon you’d like to be fresh for.

In an ideal world, to optimize strength development, you’d only lift only when your muscular and nervous systems are completely recovered. That just isn’t a reality for you.

This is probably a good time to qualify what I mean by “strength training.”

First, I do not mean core work, balance drills, foot strengthening, or other types of foo-foo thera-band exercises that all too often get lumped into the category of “strength.” That stuff is nice, and necessary, but you can kind of do that any time — it’s not true strength work.

I’m talking about lifting heavy and hard with the explicit intent of increasing maximum force output. Strength training requires focus and drive. It’s maximum or near-maximum effort. It’s taxing. It’s typically less than 6 reps. It should involve lot of rest between efforts. And it involves complex movements requiring a high degree of motor skill like squats, lunges, deadlifts, pull-ups, and pressing variations.

So now that we’ve got that covered, where do we stick the gym sessions? Save it for your easy days when you have more time? Prior to longer efforts to “pre-fatigue” the muscles”? Only do it in the off-season when you’re further away from competition?

Here’s the thing: Keep training polarized. Strength work can be thought of as just a more intense training session (Intensity being defined as a percentage of maximum effort, not as a measure of difficulty as is often done). Therefore in keeping with the principle of “keep you easy days easy, and your hard days hard”…it makes sense to bundle strength and speed/quality together.

But don’t lift right before the speed/quality workout. Doing so will screw with motor patterns and only lead to a suboptimal workout in your discipline of choice.

In an ideal world: Strength training after higher-intensity workouts provides the greatest opportunity for recovery before another difficult session.

If you aren’t a pro and can’t logistically pull this off, just do your best. Don’t let it interfere with key workouts, but protect your off days.

There are so many other points and “what if’s” to talk about with regards to this topic. But the main idea is to understand that true strength work is the ultimate expression of intensity, both metabolically and neurologically. Unless it’s the main focus of your training (which it likely isn’t), package that stuff together with your speed work, climbing, and other high-intensity sessions.
5 reasons to participate in a virtual race
By: Tucan Fitness
Tags: Virtual Fitness, Fitness, Running, Health, Cornell Tech

A virtual race is a race anyone can run or walk to stay (or get) fit. You can race in any location you want, at any pace you want, and record your results via fitness apps or manually.

Virtual races enable access to a larger fitness community who keeps eachother accountable and motivated.

You’re totally in charge

Virtual races make you the boss of your fitness experience. You’re able to race on your own time, at your own pace, and own location. You can walk from the comfort of your basement treadmill at 3:30 AM, or venture into the outdoors when the mood strikes.

2. They’re community-oriented

Virtual races allows access to a community of runners and walkers. Surrounding yourself with people with similar goals helps you be held accountable and engaged. On Tucan Fitness, you interact with your community by sharing your fitness progress via pictures and status updates.

3. Swaaaaaag

Virtual races are known for having some sick swag,whether it be shirts, bibs, medals, or trophies. Don’t forget the sense of accomplishment, which isn’t packaged with the swag.

4. They’re affordable

Virtual races are surprisingly affordable. Pay a little for a lot — access to a flexible fitness regiment and great fitness community. Many virtual races also raise money for a cause you care about.

5. They help you stick to your goals

Virtual races help you stick to your goals. It’s important to stay healthy by setting fitness goals to work towards, pandemic or not. Social distancing and new regulations might impact your fitness, but don’t let it stop it.