Running Through the Ages surprisingly delivers exactly on its title. It is a history of running since we became humans and had to, as the author states in the first four words of the text: “Eat or be eaten”.
Running has been in our DNA since forever
Between the earliest versions of prehumans, between 7,000,000 and 50,000 BC, our tools of the trade were our legs. The author starts by explaining how, as humans, we are very slow runners and no match for most other species. Yet, we could hunt them and rely on them for subsistence because of our ability to run longer.
Our evolution has gifted us with a cooling system, which he describes as the best on the planet. It has also provided us with the Achilles tendon, which returns about 90% of the work put into stretching it, with the rest provided by the foot arch, another spring.
From there, he continues the journey through the ancient world: Egypt, Ur, the Old Testament, Greek mythology, the Olympic Games, and literature. It is fascinating to see how each culture used running to speed up their development and how running competitions became a staple of each culture.
From there, the journey takes us through the Middle Ages and up to the 19th Century when pedestrianism became the rage.
I enjoyed this part of the book because it was about the history and evolution of running as a sport, about winning races and setting records. At first, there were no time devices to allow records of who was the fastest at a certain distance or how much of it could be covered in a certain segment of time.
Once timing became readily available, all changed dramatically. Chronographs were able to split the second into fifths, which was good for certain distances but insufficient for shorter sprints. The evolution of timing, not just the watch technology but the mechanics of automatization, is fascinating.
As more newspapers started chronicling the sport, records became available and we start learning about the first stars. We see the first local sports heroes looking for greener pastures by running in other countries, taking the first steps into the globalization of the sport and the differentiation between professionals and amateurs.
As we enter the 20th Century, when reliable records and accurate times were kept and athletic achievements easily verified, the book becomes dense with names and figures. It goes into detail on each distance, both for men and women. Not that it is unimportant, but for readers who may be familiar with running in this period, it became too much while adding too little new information.
The 2nd Edition includes an update on 21st-century running
The book was initially published in 2001, with its 2nd edition published in 2015. The 2nd edition has a new chapter on the 21st Century, and it goes deep into doping and cheating, which is a new reality in the sport and worth reading.
The conclusion of the book is about the upcoming world of marathoning (this was written before Eliud Kipcohge’s sub-2 attempt and Kelvin Kiptum’s current world record).
“The men’s marathon record is approaching two hours. Will two hours turn out to be another “barrier” like the four-minute mile? A sub-two-hour marathon requires averaging 4 min 35 sec[onds] per mile, a much tougher challenge than the four-minute mile was in 1954 […] Road races are open to all and the ordinary runner can compete with themselves or against the best in the world. It is a democratic sport. It is also inexpensive compared to other sports. Most sports require specialized, expensive equipment and facilities. All a road runner needs are running shoes and an open road.”
If you want to learn about the evolution of running as we evolved as a species, this book is worth the time and the money. Sure, it gets dense at the end, but that doesn’t mean it is useless information. And you can always skip it if it is not relevant to you.
I welcome your comments about your thoughts on this book in the box below.
I talk to lots of runners, and it still amazes me how much, especially newbies, focus on the measurement of every detail. And then, they correlated it with how certain parameters affect their performance. And then, they run to the internet searching for answers. And then, they tweak their training to gain a slight advantage. And then, you ask them what that parameter measures, and they don’t know.
The pursuit of perfection can derail your enjoyment of running (Image by ChatGPT)
These days, when every tidbit of information is available 24/7 and all you need is a phone and a social media account to spread your gospel, any charlatan looking for a following has a tribune to state whatever they want, regardless of credentials to back it up or facing any consequences. I am not stating that everyone online is a quack; I am urging you to be aware of who you listen to.
The one that irritates me the most is when someone tells me they have been running in Zone 2. I follow up with: Do you know what Zone 2 is? They seldom do. The next question is: Have you set up your watch for your training zones? The answer is invariably no. Sure, Zone 2 training is great, but you need to do it right for it to be beneficial.
The same happens with cadence, VO2Max, power output, and other parameters that, though essential and worthy measurements of progress, mean absolutely nothing if not in the proper context or if you have no clue what they measure. Stop Chasing Perfection. Overthinking can and will sabotage your running.
Don’t need to get lost in the details, especially if you are running for health, social relationships, and/or basic competition. Once you have reached a certain level of experience and performance, all these parameters will make sense and become essential to your progress. But you won’t last long as a runner if you stop enjoying the activity because you are overwhelmed with unnecessary thoughts and calculations as you run.
No need to overthink it while you are running. Focus on the enjoyment and the process. (Image by Grok).
In a recent blog post on The Growth Equation, Brad Stulberg and Steve Magness challenge today’s obsession with optimization and the idea that success depends on everything being perfectly aligned. The reality, they argue, is the opposite: striving for perfection often fuels anxiety and fragility. Real performance thrives in imperfect conditions, when routines are off, sleep is poor, or the plan goes sideways. The best athletes and performers don’t wait for perfect circumstances; they adapt and deliver anyway.
The post also highlights that greatness lies in resilience, not in control. It’s about learning to “take your bad day along for the ride” and still show up. They point to the story of golfer JJ Spaun winning the 2025 US Open after being up all night with a sick child. They conclude that excellence is not about perfection; it’s about persistence when things aren’t ideal.
So, while the pursuit of perfection is a worthy goal and knowledge is definitely a competitive advantage, we must accept that we are not here to qualify for the Olympics. Our paychecks don’t depend on our performance in Sunday’s 10K race. Our families will still love us the same, even if we didn’t set up a PR.
Japanese novelist Haruki Murakami, an avid runner, put it best when he said: I’ll be happy if running and I grow old together. Let’s focus on enjoying the journey first and on improving it later, without losing that joy.
I am interested in knowing your thoughts on this subject. Please share it in the comment box below.
I have been fascinated lately by the Impostor Syndrome. It permeates into many aspects of many lives, including mine. I can’t deny that at certain times I’ve felt it as a coach, but then I see my body of work, and it subsides. As I was listening to Jacinda Ardern’s audiobook recently, I was struck by her honesty: even she questioned her readiness when she became New Zealand’s Prime Minister.
If you run you are a runner. No other qualification is needed. (Image by CoPilot)
The term “impostor syndrome” was coined by psychologists Pauline Clance and Suzanne Imes in the late 1970s. It is a psychological pattern where high-achieving individuals feel like frauds, doubting their accomplishments and fearing exposure as an incompetent “fake” despite external evidence of their success.
The term is so ubiquitous that in 2020, it was added to the Merriam-Webster Dictionary.
Impostor syndrome can affect workers searching for a new job, scientists on the verge of mankind changing discoveries and even successful heads of state such as Ms. Ardern. So, we can’t be surprised when it hits the common weekend warrior like you or me.
What runner hasn’t experimented with self-doubt, attributing success to luck, while knowing they’ve worked hard for that PR? Who hasn’t doubted being ready for a race, knowing that unless there’s a catastrophic failure, our goal is almost guaranteed? The problem is not just that impostor syndrome messes up your goals, but it also leads to anxiety, overwork, and eventually burnout.
I meet so many runners who introduce themselves apologizing for being too slow, or stating they are not serious runners because they’ve never run more than a 10K. So many come to you with the “I’m a runner, but…” approach.
You don’t need to be good enough to play with Brian May, of Queen, to be a guitar player. You don’t need to have a Nobel to pour your thoughts into paper and be a writer. You don’t need to hold a world record to be a runner. If you run, you are a runner.
Owning all the running gear is not what qualifies you as a runner (Image by Grok)
It is not about the medals: Your value as a runner is not given by the size of your medal collection. Your buddy who has 100 medals may have been running for 20 years. If you have been running for three years, you are not yet there.
It is not about the distances: A runner completing their first 5K is not on the same level as a runner participating it’s 10th 100-miler, of course. Yet, in that statement, there is one noun repeated twice in that affirmation: Runner. The difference is experience, distance, maybe pace, but not the label that defines them while running.
It is not about the walking breaks: There is no rule stating that you will be disqualified from a race if you walk. There is no physiological condition that will negate the benefits from your run just because you took a walking break. There is even a running technique called run/walk that allows you to combine intervals of both disciplines if you can’t or don’t want to run the whole way.
It is not about the speed: Don’t diminish your runner status by labeling yourself a “jogger” just because you believe you are too slow. There is nothing wrong or pejorative about the label, unless you are using it to downgrade yourself. You can only do what is best for you. If that is a sub-3 marathon, so be it. If that is a sub-6 marathon, so be it, too. Did you ever consider that everyone gets the same medal?
It is not about the gear: You may not have the latest Garmin watch, so what? You may not have the latest polypropylene-wicked fabrics, so what? Having just one pair of running shoes does not diminish your “runner” credentials. Even though shoe rotation is good practice, no set number of pairs qualifies you as a real runner. I take that back. There is a number: 1.
It is not about the absence of struggle: You may have 100+ marathons, be an accomplished ultramarathoner, or even have multiple Olympic medals. That doesn’t guarantee a smooth ride to the finish line. Quite the contrary. Struggling during training is good, as it guarantees that when you get to that dark and difficult place in a race, you are ready to overcome and push forward. The struggle is what makes it special.
Let’s enjoy the runner we are right now. We must not fall into the temptation of trying to be the runner we should be five years from now today. Like Teddy Roosevelt said: “Comparison is the thief of joy”. And we run for joy. If not, we would already be practicing another sport.
Please let me know your thoughts on impostor syndrome in the comment box below.
All my trained runners, as well as my running friends, have heard me come back with: “Are you made out of sugar?”. It is my go-to answer to the ubiquitous inquiry: “It is raining. Should I run today?”
Running in the rain can be a liberating experience. One that releases stress, anxiety, and negative thoughts. I once read a quote along the lines of “rain can cleanse you where a shower can’t reach”.
Running in the rain can be a safe and exhilarating experience (Image by Copilot)
If the usual running benefits were not enough, it will also prepare you for weather events in upcoming races. Will you not line up if it rains?
And sure, running in the rain can sometimes be a miserable experience. Like the 2018 Boston Marathon, when it was also windy and gelid. I am not talking about those.
As fun as it can be, running in the rain requires thought, preparation, technique, and caution to avoid turning a fun situation into a life-threatening one.
So here you have food for thought for the next time you are ready to hit the road in the rain:
1 – Safety First: If there is lightning or strong winds, hit the treadmill, and if you don’t have one, stay home and live to run another day. It is not worth getting struck by lightning just to check it off in your plan or post it on Instagram. And yes, it has happened.
2 – Master technique and mindset: Shorter strides become a must. They provide stability and reduce the risk of slipping. Running splits and intervals get cancelled in exchange for a new experience. You can also train the skill of managing discomfort. Most races or long runs will require adjustment to a bad situation, and this is a good opportunity to work on it. Also, this is a good opportunity to skip the headphones.
3 – Watch Your Step: Regardless of how well you know your route, and especially if you don’t, stay away from puddles, as you don’t know what they hide. If you are lucky, it is just slippery or uneven ground. If you are unlucky, it could be an uncovered manhole.
A day like this is a good opportunity to stay home (Photo by Torsten Dettlaff – Pexels)
4 – Dress appropriately: If you know the weather is coming, dress the part. Take a rainproof jacket if you have one. Wear a cap with a visor to improve visibility. Carry a light so others can see you. Use technical clothing that will dry quicker and prevent chafing.
5 – Shiny means slippery: Painted crosswalks, tiles, manhole covers, and smooth surfaces are very dangerous, regardless of the shoes you are wearing. Be aware of what’s in front of you so you can make safe, last-minute adjustments as you move forward.
6 – Have Fun: If you are not a professional, remember that no one is forcing you to run. You do this because you enjoy it. This is a time to be a kid again, especially if your mom didn’t allow you to play in the rain. Now she can’t stop you. This is an opportunity to enjoy a transcendental moment, not just in your running, but in your life.
7 – Get Off Your Wet Clothes ASAP: If you hate post-race stretching, this is your time to skip it with no remorse. Once you finish, quickly change out of your wet clothes. If you can’t get into a warm shower right away, at least change into something dry. It will help you recover faster and will diminish the risk of catching a cold.
A Final Thought
A few years ago, I was training a brand-new runner. A total novice. It was a novelesque cold and rainy night, and I wanted to cancel the group run, but she said she was going, so I had to show up. In the middle of the miserable run, I told her she could go home. But with a big smile, she refused. She was having the time of her life. Three years later, she has completed three marathons and is training for her second Major. This is what running in the rain can do for you.
Have you tried running in the rain? Share your rainy run tips and experiences in the comments, and pass this guide along to your running group!
When I started running over four decades ago, there was very little literature on the sport. A new book here or there, mostly from runners sharing their own experience; or a subscription to Runner’s World or The Runner magazine, was it for sources of knowledge and inspiration?
Well into the second running boom, with the internet in play and billions of Dollars to be made, companies started investing in science, research, and development. Colleges and Universities began promoting their exercise physiology departments, and suddenly, we have more information than we can digest.
Many bad habits and myths remain from those prehistoric running days. There are still runners who believe that consuming the 7th serving of pasta the night before the marathon will give them an edge. We still have those who prefer collapsing rather than chop a mile from their long run on a mid-summer day.
Below you will find six basic strategies to unlock your training, especially now that racing season is almost here.
1 – It is about consistency: Hitting all those splits is awesome, but it is not what’s going to make you better. You hit the splits because you are better. There is no magic workout that will take you over the top. Good and bad workouts are part of the mix, and if you have more good ones than bad ones, you are on the right track. Every time you perform, you get a little bit better. All those little bits eventually fill the bucket. That’s where your PR lies. Not on that PR 400-meter repeat in training. Focus on the long game as you train as often as your body allows. You will see the difference.
2 – Progress smartly: There are no shortcuts in running. Sure, you can run a marathon while untrained, but at what price? Is getting injured through a sufferfest worth a medal? What got you to the marathon will not get you to the 100-miler. What got you to the 5K PR won’t get you to the marathon PR. You must have a plan to get from Point A to Point B and then to Point C. If you plan to keep running for a long time, you must play the long game, and that requires smart progress.
3 – Accept the runner you are and train for it: You are not Eliud Kipchoge, and most likely you won’t be in the leading peloton at the Boston Marathon. Regardless of whether you are a local semi-elite or a back-of-the-pack runner, accept it so you can become the best runner you can be. If you are a 5-hour marathoner, it doesn’t matter how much you train; you will not make it to the Olympics. But you can go sub-5. Focus on what will help you improve your journey, not through the pressure of Instagram make-believe lives. Eliminate external, unnecessary pressures and pursue the big goal that aligns with your reality.
Technology can be great and can be detrimental to your training. It is up to you to use it properly (Photo: Pexels).
4 – Variety is the key: Long-slow running is good. Zone 2 is good. Intervals are good. Cross-training is good. Goal pace runs are good. But you need to mix them up the right way to give your body enough recovery time to adapt to the work. In a recent article I read, Will Lennox wrote in GQ Australia: “Taking a leaf from the Bible and training for 40 days and 40 nights in a row in the hope some biblical-level miracle will happen to you is not going to get you into running heaven.” Rest. Give your body the chance to recover so it can do it again and guarantee your progress.
5 – It is not about gear and technology: While running on the wrong shoe can certainly be detrimental and even harmful to a runner, it is never the shoe that makes you faster. It is all in your preparation. A pair of super-shoes will give you an edge to shave those last few seconds from a 5K, but it’s not what will get you from a 3:30 to a Sub-3 marathoner. The same applies to the GPS watch. Don’t let it rule your life. Turn off all the indicators of parameters you don’t understand and/or distract you. Let them be tools, not the beacon that guides your running.
6 – Don’t forget to have fun: Nothing kills the joy of running more than comparing yourself with friends and influencers. While the reasons for running vary for every athlete, running because you like it makes it easier to stick with it. Rebounding from a bad race or an injury will be easier. Accepting your limits instead of quitting will be a given.
In conclusion, we should simplify our running. This doesn’t mean taking it easy, nor working hard, nor forgoing progress. It means unlocking the running potential you have today, smartly. This is what will keep you running for years to come.
Share your favorite running training strategy in the comments. Which one works best for you?
