Running works just like your day job: push too hard for too long without proper rest, and burnout is inevitable. The fact running provides great health benefits doesn’t preclude you from getting there if you overdo it.
The most successful professionals aren’t the ones working the most hours—they’re the ones who work smart, stay focused, complete their tasks, and maintain a well-rounded life. The same mindset applies to our running journey. To thrive as runners, we must balance training, recovery, and personal life to stay healthy, motivated, and injury-free.
Here’s a list of areas where opposite forces must balance out so we can have a healthy life where running is an important component of it:
Tread carefully around the fine line between growth and burnout:
Working hard is awesome. The feeling of a runner’s high after a solid workout is exhilarating. Setting up that PR and/or climbing the podium in front of all your friends validates your sacrifices. However, the human body can only be at its peak for a limited time. It requires rest and recovery to keep itself functioning properly. Don’t overdo it.
Pay attention to detail without overthinking everything: Unless your livelihood depends on your running performance, it is important to keep the reason you are a runner present. Enjoy the journey and have fun with it. These days, our watches and wearables measure everything. Vertical oscillation, VO2Max, and critical power won’t help you if you don’t know what they are. Don’t let the mumbo-jumbo take away your enjoyment. Once it’s gone, you will start looking into golf or checkers.
Invest emotionally while still knowing when to let go: Bad runs are part of the equation. Failure, injuries, lack of motivation, and others are also factors. Once we know and accept this, we can use these peaks and valleys as growth opportunities instead of measuring our value as a runner or a person. If your spouse/friend won’t love you because you are not a Sub-3 marathoner, maybe it’s time to reevaluate that relationship, not your running.
“Pain is inevitable. Suffering is optional.” – Haruki Murakami
Pushing with intensity without causing harm: Training consists of two equally important elements: work and rest. It is impossible to perform at your best if you skip or skimp on one of those elements. Working hard is essential. It feels great to nail that workout and start dreaming about what’s possible. But if you do it again tomorrow and the next day and refuse to take a day off when your body screams for it, you will harm yourself physically. Then you won’t be able to run, which is what you originally wanted anyway.
Running is important but there are more important things in life: We have all sacrificed something at one point so we can run long tomorrow. But one thing is skipping happy hour on Friday; another is missing your son’s wedding because he chose to marry on Friday night, and you have 20 miles to tackle the next morning. Keep your running and your competitive schedule in perspective, and always know what’s most important. Allow a friend/spouse to keep you in check and be able to have uncomfortable conversations if necessary.
Believing in yourself without becoming arrogant: You must be confident to perform at the level you have trained for. But your next race is not a dog fight. You earn bragging rights if you beat your training buddy or if you win a friendly wager. Enjoy that PR. Share it on Instagram and get tons of likes. But don’t become a jerk because of it. No need to belittle your friends or opponents. Don’t become “that runner” we all know.
In Conclusion
Running is awesome. It can add so much to our lives. It provides health, social interaction, distraction, me-time, and more. So, if you want to be like Japanese novelist Haruki Murakami, who says: “I’ll be happy if running and I can grow old together”, make sure you keep opposing forces well balanced. It does require work and even the occasional intervention. But it is worth every step and sweat drop.
How do you balance opposing forces to avoid burnout? Share your tips or stories in the comments below—your experience might be exactly what another runner needs to hear.
A few of my running buddies have asked me through the years how it is possible that I always look good in the finishing pictures of my races. Even if I don’t have a good race. I don’t “always” look good in my finishing pictures, but do I have many outstanding ones.
Is this a frivolous topic? Sure, it is. But let’s be honest: Do you rather look good in your finishing pictures? Or do you not care if you look like crap?
Yep… I thought so, too.
There is an art to this, and a story behind it, too.
As I have stated in previous writings, my dad was the first person I knew to run a marathon. He ran NYC in 1982. NYC was famous for many things; one of them was that they offered for purchase an image (meaning only one) of your finish. As my dad told me about his marathon experience, I couldn’t wait to see his finishing picture, which came weeks later.
The picture was so underwhelming. Check the image below, and you will think my dad is the runner number C328. But no, he is the guy behind him, looking down at his watch. In those days, you only had one shot per race for a picture. And he screwed it up in his first marathon. Lesson learned for me, as I was certain I would someday run one myself. I wanted to make sure my finishing picture would reflect not just a finish, but that it would be epic. That it would reflect my true emotions.
These are three of my marathon finishes. Solid images to celebrate the accomplishments.
Through my years of racing I have learned how to maximize the opportunities of a good picture, which is not always guaranteed. It is an art, not a science. Sometimes, you finish so happy and exhilarated, but when you look at the race pictures, you don’t feel that they reflect what you were feeling, or you are not even in them. But in general, I have realized that if you let your emotions out and you are aware of the situation, not only will you enhance your chance of amazing images to reminisce your races, sometimes you will even make it to the local paper. Yep, it did happen.
To improve your chances of a great picture at the finish line, I follow these easy guidelines:
1 – Be aware that even in the smallest runs, most likely there is a photographer at the finish line. Big races will have multiple.
2 – Understand that photographers don’t have time to frame you up. They shoot at everything, hoping to catch that great shot. If you help them out, there is a better chance you could be that great shot. How do you help them:
Spot the photographer as you approach the finish line and position yourself in a prime spot.
Find an opening in the crowd (if there is one) so you can enhance the chances of being seen.
If you are not pushing for a PR or have already secured it, look behind and make sure no runner behind you will sprint and block you.
3 – Express your genuine emotions freely. Show your happiness, disappointment, pain, thankfulness, or whatever you are feeling openly and honestly. Don’t fake it, as it will be captured.
4 – Don’t just crash the first inch after the finishing line. Photographers shoot multiple times, and your best image may be a second or two after you are done.
As for my dad’s finishing pictures, they got better with time, but it took a few failed attempts. In the 1985 Madrid Marathon, he finished with a PR and raised his arms, but he was right behind another guy. You can only see his head and arms raised. My brother and I kept coaching him, hoping for a good one. In 1995, he ran his last marathon, and he finally got the finishing picture he deserved after a long and inspiring marathoning career. It only took 13 years and 8 marathons.
As you can see, it took many failed attempts for my dad to get a great finishing picture.
In the meantime, I learned so much about how not to do it that I’ve accumulated many awesome finishing images. Enough that my friends ask me how I do it. And if that wasn’t enough, I get to write about it.
What is your experience with race-finishing pictures? Let me know in the comment box below.
For those who have only run one marathon, it is an adventure. For those who have completed the distance more than once, the only thing in common between one and another finish is the 26.2-mile distance. Each one brings a new challenge, a new experience, a new obstacle to overcome, and a new journey.
On January 19, I completed my 12th-lifetime marathon. At 59, I am unsure if I have another one in me, but I am not ruling it out. What I do know is that from each one I can take a life and/or a running lesson. Looking back on 42 years of marathoning, these are my takeaways from each one of them:
Running a marathon is a magnificent experience. Lifechanging. But it is not an easy task. It requires effort, sweat, suffering, and wondering why in the world you chose to impose this on yourself and on purpose. Once you cross the finish line, something wonderful happens. A transformation to last a lifetime. And for some weird and masochistic reason, you start thinking of the next one.
2 – New York 1983 – Age 18 – Time: 4:51:36
I thought I could go sub-4 just because I was close to my previous one. But the stupidity of youth got in the way. Having run one before is no substitute for decent training. Had I trained better, with consistency and dedication, I could have avoided the suffer-fest I endured on this cold and rainy NY morning. I learned the hard way that there is no substitution for preparation. It doesn’t have to be perfect, but it has to be worth the “training” label, at least.
3 – Caracas 1984 – Age 19 – Time 3:32:08
My all-time PR thanks to the guidance of an experienced runner who knew what he was doing and coached me. The difference between this result and the previous one is that I put in the work. At 19 years of age, I sacrificed the partying, the drinking, and the late nights with my friends so I could put forth my best effort. I hit the wall at the 32nd Km (Mile 20) yet still set a solid PR. Looking back, if we knew then what we know now about in-race calorie intake and electrolyte replenishment, I may have a better PR. But that doesn’t matter now. Hard work paid off, even if hitting the wall.
4 – Caracas 1985 – Age 20 – Time 3:35:04
Even with my responsibilities at work, school and trying to fit in some of the fun I sacrificed the previous year, I had a successful race despite missing my PR by 2:56. The experience from the previous year allowed me to manage the race better and even though the last 5 miles were still tough, I did not walk. The years of accumulated effort compounded so a successful race could be achieved despite the hot weather I confronted.
5 – Philadelphia 2012 – Age 47 – Time: 5:41:40
Eight years after my 2nd knee operation and having accepted the doctor told me I could not run anymore, I discovered racewalking and came back to long distances, regimented training and rediscovered the lure of footraces, long distances and runner’s highs. I accepted the days of running at 3:30 were over and trained for what my older body would allow me. So, 26 years after my previous marathon, I racewalked through the City of Brotherly Love and cried while crossing the finish line while F-U-ing the doctor who told me I couldn’t do it. You can do more than you think possible if you adjust to your circumstances.
6 – Chicago 2013 – Age 48 – Time: 5:44:56
Your body can do way more than you expect from it if you train it, fuel it, and take care of it, not just during the 3 or 4 months prior to your marathon, but for many years or for a lifetime. I endured three visits to the emergency room 3 times during my training, and I participated with the prospect of passing a kidney stone at any time. My training was not ideal (but unlike my NYC 1983 experience, I did train some), yet I finished and did so with a grateful smile despite being my personal worst. I did the best I could with what was available for me that day. It is not always about a PR for a marathon to be a success.
7 – Marine Corps 2014 – Age 49 – Time: 5:33:31
With three years of racewalking and two marathons under my soles, I was ready to go for a PR. I got a racewalking expert to write me a training plan; I followed it to the tee; I sacrificed late nights, ate clean, put in the work, and traveled to DC feeling very strong. The work paid off, and an 8-minute racewalking PR was the result. It was a bit hard at the end and I lost my sub 5:30 in the last 6 miles, but there is nothing to regret. Another successful marathon when focusing on the task.
8 – New York 2017 – Age 52 – Time: 4:51:48
In 2015 I realized I was racewalking because the doctor told me not to run, not because I had tried and failed. So, I tried and did not fail and two years later, I was at the Verrazano Narrows bridge, 34 years after my first participation. I trained diligently, and the results reflect my efforts. I was at my desired 4:30 pace until we got back to Manhattan, when my left knee started acting up. As soon as we entered Central Park at mile 23 I realized it was not worth permanent injury, so I mostly walked the last 5K and still finished 12 seconds off my NYC when I was 18. Hard work pays off even if your race gets derailed at the end.
9 – Berlin 2018 – Age 53 – Time: 5:09:03
Sometimes you may be fully prepared; you did everything right, you worked hard, you are at the right weight, and you are mentally there, yet your race totally sucks. So much that you lose the joy of what you are doing, you finish 40 minutes above the time you trained for and then swear you’ll never do this again. Good training is no guarantee of a good race. Sometimes the stars are just not aligned for you.
10 – New York 2020 – Age 55 – Time 5:28:14
Didn’t I swear I wasn’t going to do this anymore? In the middle of the pandemic, I had been dealing with a congenital heart issue for the last 18 months or so. I was told not to raise my heart rate over a certain threshold. I kept running super easy through the lockdown. So I could keep focused, I took the NYC Marathon virtual challenge. I set up a race/walk protocol; I trained diligently, set up a route and support system, and I completed the distance. As with my knee and racewalking a few years ago, I realized I could adjust to my circumstances and still conquer another marathon.
11 – Houston 2022 – Age 56 – Time 5:16:45
I registered for this marathon two weeks before my June open-heart surgery because I wanted to make sure I had something pressing me to get back to work. I was cleared to run in September, and 4 months later, I ran/walked the marathon. This marathon told me that in certain circumstances, time goals are irrelevant because the fact that you can bring your body back to perform the task overshadows any clock. This finish allowed me to, in just 7 months, to pass the page and move on to the rest of my life.
12 – Houston Marathon 2025 – Age 59 – Time 5:16:52
After two difficult years of running, when little went right, when I wondered if my best running days were behind me, and when I had to accept that after my open-heart surgery, I may have lost a step or two, training finally clicked, and I was ready for another marathon. I had the privilege of running side-by-side for 20 miles with two good friends. Then we parted ways and at Mile 23, my left IT band started killing me and forced me to suffer/walk the last 5K. I was happy to finish but unhappy with the result. It happens. Good training never guarantees a good result.
The leitmotif of my marathoning has been overcoming obstacles and learning lessons on the way. Even though my lifetime PR is decent at 3:32, I accept that after 40+ years in action, my best running years are behind me. That doesn’t diminish any accomplishments I may add to my medal rack between now and the day the Lord calls me.
Sharing what I’ve learned with the marathoners I train is what keeps me focused and thankful for the struggles and successes along the way. Even though I crossed the marathon finish line only 12 times, through my athletes, I have crossed it over 100 times.
If you know me in person, have read my blog posts, or checked my website, you know I have been running for quite a while. Physical activity, running in particular, has been an intrinsic part of my life for over four decades (I am 59). Yet, I am still learning.
And I am doing so because running is a journey, not a destination. You don’t stop doing martial arts when you reach the black belt. You don’t stop practicing piano once you have mastered Rachmaninoff’s Symphony No. 2. You don’t stop riding a bike the day you take the training wheels off. You get the point. This is a process with no end target.
The journey of running has no destination (Image by Windows Copilot)
While racing and accomplishments are important stepping stones, as they should be, becoming a runner for life requires more than a new PR in your next 10K, running your 100th half marathon, beating your buddy in the next marathon, or reaching for a new ultra distance. While all those are worthy goals, they should be there for you to remain focused and avoid unnecessary detours in the journey.
So, as there is no finish line, focusing on the journey is a must if we want to become lifetime runners. There are worthwhile stops on the way, sure. That marathon you always wanted to run, that time you always wanted to beat, or that trash-talking runner you want to leave in the dust at the next race. But if you miss the big picture, once that temporary goal has been achieved, you will look outside of running to provide your endorphin fix.
All this sounds interesting and philosophically sound, but what does it mean?
To me, the journey is what I learn about myself along the way. It is testing my physical and mental limits and my will to do the hard work so I can reach the goals I seek. It is the lifetime and temporary friendships I build through the miles. It is my medal display that reminds me when I am down or injured, of what is possible. And so much more. And if this wasn\’t enough, I have the health benefits of the exercise.
The journey is individual and should have its own meaning for each runner/reader. I encourage you to find yours so you can keep moving forward.
My brother, a three-time marathoner, has a great saying that summarizes the idea that it is not about one specific accomplishment: \”On marathon day, you are just going to pick up the medal. The marathon is already behind you.\”
I would love to hear about your running journey. Please share in the comment box below.
May 2025 grant you countless, injury-free miles and new PRs in all your distances!!
As we stand on the edge of 2024, with a brand-new year in plain sight, it is the perfect time to reflect on what it was, what it could have been, and what we want 2025 to be. The perfect time to set our running goals for the year ahead is now. Just like a blank canvas waiting for Salvador Dalí to create another masterpiece, 2025 offers us the opportunity to lay down our aspirations and ambitions, both in our personal and running lives.
A brand new canva to set up your goals and execute the plan to achive them (Photo: Bertelli Fotografia, Pexels)
It’s easy to fall into the trap of procrastination, telling ourselves we\’ll think of that after the holidays. Then, before we know it, September and October creep up on us, and we find ourselves looking back at a year filled with missed opportunities. So, act as soon as you are done reading this post.
And sure, life gets in the way many times, actually, most of the time. But if we have a clear, set goal in front of us, we can make the necessary adjustments to keep moving forward and still achieve it.
Setting running goals is not just about numbers; it\’s about creating the framework to keep us motivated and focused throughout the year. Each goal serves as a stepping stone toward personal growth, whether that means achieving a new personal best, running a specific distance, or simply enjoying the process a bit more.
As we embark on this journey, remember that your goals should be tailored to your unique running experience and aspirations. You can\’t (or shouldn\’t) run a marathon to please someone else. Your goals should challenge you and only you, but also remain realistic and attainable.
If you haven\’t set up your running goals for 2025 yet, here are some ideas to consider. Consider applying #1 and then choosing four more to get you started. You may adjust as the year moves along.
10 Running Goals to Consider for 2025
1. Get More Sleep – Prioritize 7-8 hours of quality sleep each night to enhance recovery and performance. Sleep is a crucial pillar of athletic success.
2. Set a Mileage Goal – Aim for a predetermined number of miles for the year, like 1000 or 1500. Break it down into manageable monthly or weekly targets.
3. One More Day of Activity – Add another day of running or cross-training to your weekly routine. This can help increase your stamina and fitness without overwhelming you.
4. Strength Training – Incorporate strength training sessions into your weekly routine to build muscle and prevent injuries. A strong body supports better running performance.
5. Specific Distance PR – Choose one distance where you want to set a personal record. Focus your training on either a familiar distance or venture into the unknown for a new challenge.
6. Improve Your Easy Runs – Embrace the easy days as a chance to recover and build endurance. As counterintuitive as it sounds, running slow on easy days will ultimately help you run faster.
7. Keep a Running Log – Maintain a log of your physical activity. Including mileage, pace, effort and feelings. This will help you track progress and identify patterns.
8. Read at least one running book – Knowledge about our sport is always a good idea. Choose at least one book on the subject and learn its history, science, and iconic athletes, or get inspired.
9. Register for your next race right away – There is nothing like putting down some money on a race registration to have a specific goal towards which to work. Don\’t delay!
10. Commit to having more fun – Sure, we all want to improve all the time, but when stops being fun, eventually you will stop. Remember your paycheck and your family\’s love is not determined by your marathon PR. Enjoy the journey.
Any additions? Let me know by leaving a comment below.
Tread carefully around the fine line between growth and burnout:
Working hard is awesome. The feeling of a runner’s high after a solid workout is exhilarating. Setting up that PR and/or climbing the podium in front of all your friends validates your sacrifices. However, the human body can only be at its peak for a limited time. It requires rest and recovery to keep itself functioning properly. Don’t overdo it.
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![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/58728abd-2f1e-4c3f-9c6f-9d7c2d255e4a/02+-+NYC+Marthon%2C+Oct+1983.jpg")
3 – Caracas 1984 – Age 19 – Time 3:32:08![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/a81b8d1b-96da-49ec-8214-8e8b2f785825/03+-+Maraton+de+CCS+1984+-+Llegada+%283-32-08%29.jpg")
4 – Caracas 1985 – Age 20 – Time 3:35:04![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/ba85d8d0-9b3d-44f0-af13-4829a139530c/04+-+Maraton+de+Caracas+1985+%283+35+04%29.jpg")
5 – Philadelphia 2012 – Age 47 – Time: 5:41:40![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/c9a059be-ecb8-4976-9108-324836269e9d/05+-+Philadelphia+Marathon+%28Nov+18+12%29.JPG")
6 – Chicago 2013 – Age 48 – Time: 5:44:56![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/be26c416-5d28-44da-86e9-f5691ddc3cd3/06+-+Chicago+Marathon+%28Oct+13%2C+2013%29.JPG")
7 – Marine Corps 2014 – Age 49 – Time: 5:33:31![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/b97444c1-a4cc-4820-9148-1ce33d8442f8/07+-+Marine+Corps+Marathon+%28Oct+26+2014%29.jpg")
8 – New York 2017 – Age 52 – Time: 4:51:48![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/5a383ed7-9f06-42e9-a630-2641b39f16b5/08+-+NYC+Marathon+%28Nov+5+2017%29.jpg")
9 – Berlin 2018 – Age 53 – Time: 5:09:03![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/c31e7c9a-5532-40fc-af7e-b1b791d8f609/09+-+Berlin+%28Sep+16+2018%29%29.jpg")
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11 – Houston 2022 – Age 56 – Time 5:16:45![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/bc6dda0e-1e69-4c76-ab5f-26180ef8c131/11+-+Houston+%28Jan+16+2021%29.jpg")
12 – Houston Marathon 2025 – Age 59 – Time 5:16:52 ![""]("https://images.squarespace-cdn.com/content/v1/5c2e49f525bf02ce9657df92/95d8ae67-1839-47ec-846a-ccde1b9e7a6c/12+-+Houston+%28Jan+19+2025%29.JPEG")
