The slow jog to life wins: How consistent runs make big gains | Perspectives | Day 8 / 100
I hated running but now I love it.
I used to think running was for pu**ies.
So you’re saying, you wanna run around this track or these streets with nothing but a pair of running shoes, for fun? What’s fun about it, the fact that your legs are sore the day after, or the fact that you’re seeing the same corner for the 20th time?
I ran a half-marathon in college just to say I did it, because I was vain like that. Sadly, the most rewarding part of that race was iHop doing its annual all-you-can-eat pancakes at the same time, so I downed 10-11 pancakes afterwards not feeling guilty about it. Not really coming from the hardcore believer camp.
This year I finally realized I was living in a cave.
In old Chinese proverbs there’s a saying called 井底之蛙, which in literal translation is “a frog at the bottom of the well”. The idea is the frog can only see a small glimpse of the world / sky through the well’s opening, and thinks that’s all there is to it. It isn’t until the proverbial frog climbs out of the well that they realize there is so much more the world has to offer.
Running felt strangely analogous to that.
I dusted off my running shoes this year with the 9+1 program for the NYC Marathon, which meant I have to run in 9 races in 2024 and volunteer at 1 race to gain a guaranteed entry for the 2025 NYC marathon.
On the surface this was the total opposite of instant gratification — you gotta plan this thing in the beginning of 2024, buy all the tickets ahead of time, make sure you do all of them, and then get a shot at the real thing the next year.
That timeline goes against almost everything we wish for nowadays — Want TV? Open Netflix. Want news? Open any of the dozens of apps out there. Want to travel? Book an Airbnb.
I had to wait over a year and half just to give my fair shot at trying it.
Did I mention that’s how this entire sport works?
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This video of running pace comparisons can be inspiring to some, and hilarious to others. Because as you can see (or not see), you kind of look the same when you improve 1-2 minutes per mile.
So what’s fun about this?
The tiny improvements you make along the way.
Running has been a slow-improving experience for me that taught me more about approaching challenges than most of the other sports I’ve tried in the past. Specifically, it lives by a couple of great rules that build on my long-term aspirations.
Incrementalism
Unless you found something I haven’t, your runs improve very gradually. From running consistently (2-3x a week) for the past 4 months, I’ve only improved my moderate zone 2 pace by about 30 seconds a mile. This is roughly the pace where you can run and have a comfortable conversation in.
Given the rules of diminishing returns, the outlooks are bleak.
Because the improvements are slow, running forces you to find motivation in the little things. Your form felt more stable today? Awesome. You kept your heart rate in the 130 range? Sweet. Your ankles didn’t feel sore after a 6 mile run yesterday? Claps baby.
Consistency
I mostly run outside, and living in New York that means sometimes you gotta run through rains, slushes, and wind tunnels. While I could hope tomorrow is different and stow away my shoes, going through with my commitment feels oddly satisfying.
The first time I came back from a rainy run, wet and cold for almost an hour, I felt an unexpected sense of joy. I got to keep up my end of the bargain, and gave silent salutes to the other pseudo-maniacs who were out running in the same condition.
Support System
I started running this year with a crappy pair of Nikes and zero clues on pre-workout warmup and cooldowns. I very quickly realized that’s not the way to go, waking up the next day aching and feeling more discouraged about hitting my 2x a week goal.
To gain more from running, I actually needed to consider the things I do beyond the act itself. This meant getting enough gear so I’m not hurting during the run, researching exercises to protect myself, trying out drills to improve my unstable knees, and most importantly getting enough sleep the night before.
In some ways, being able to run consistently means taking care of yourself enough so that you can throw yourself onto the road fully dedicated to the hour.
Community
Starting to log my runs on Strava has also been a fun shift — this was the first time I started to genuinely see others’ attempts on building healthier lives. I found it fascinating to find out more about my friends’ running schedules, their favorite routes, and their travel runs.
It’s like getting to know someone in the real real; it’s a bit different from seeing their Instagram stories of fancy dinners, because you get to make honest observations: “Damn, they’re probably not feeling too hot today from their pace and heart rate, but they still managed to get in an hour run at 7am”.
I’ve heard great things about run clubs but have missed my past two chances to show up to one (that’s completely on me), so I’m really looking forward to doing this in person with some new friends.
Clarity
I’m getting into the camp of those psychos who run without headphones. I first got the idea from Jesse Itzler’s post on running alone and be in your thoughts. While the first couple times were tough: I keep thinking about how thirsty I am and how boring this run is, I eventually get into a zone where I think about my plans for the week, things around me, my running form, and other deep stuff.
While I still only run about half of my runs “silently”, it’s begun to make me more observant and thoughtful about both the runs themselves and my own goals.
How it’s a little different from other sports like weightlifting
There are two big differences between outdoor running and some other camps like weightlifting.
One, you really gotta plan your runs.
You’re on an out-and-back run. 4 miles in and you think Okay, I feel pretty darn good! Let me keep going. Guess what, you gotta run all the way back buddy, you sure? Or: where the hell am I gonna find a bathroom? Or: this chafing is getting really, really bad. Not that these are unsolvable problems, but you don’t always need to plan these things out when you’re in a gym.
Two, you get to unplug more.
When I did powerlifting in college, I used to take anywhere between 5-15 minute breaks between big lift days. During those times, I could feel like a hot shot, but I still end up doom-scrolling on social media or find some random thing to do or random person to text.
In running, all you get are your two poor legs. If you try to multi-task too much like getting on a phone call or checking your phone, you find yourself losing your rhythm and the breaths come undone. It’s a rather beautiful thing to just live in the moment of your silence, a podcast, or your favorite running playlist.
What running teaches me about life wins
For me, running has shifted from a weekly burden to a new way of approaching aspects of life.
To consistently run or win, you need to take care of the things around you that might ultimately distract you from the goal of improving.
To enjoy running or winning, you have to appreciate the smallest of all changes. It isn’t always about the finish line.
To get more out of running or winning, you can surround yourself with others on a similar journey so you can cheer each other on and celebrate the consistency and changes.
As an added bonus, you get to very rarely hit the runner’s high. This short-term burst of euphoria seems to hit you when you least expect it and makes you feel like superman running down the trail. The occasional joy is so ecstatic it pushes people to aspire for even longer runs and even crazier distances to “chase the high” — If I said I’m running just for personal development I’d be lying; even though I’ve only felt this on one run in my recent visit to Miami, I want it again so badly.
More to come
I’m moving to a new neighborhood in New York this summer, and beyond the excitement of moving back to Manhattan, I’m so amped to get to run regularly on the west side highway. I can’t wait for the early morning runs down the waterfront to do some people watching, improve my form, and build a new running routine in a new environment.
Little wins man, they’re pretty nice sometimes.
JZ, April 22, 2024