A couple of weeks ago, I was running a local 10K, and approaching Mile 3, I noticed a runner ahead of me, maybe in his early 40s. He caught my eye because of his weird running form. As I got closer, I saw that his left shoelace was undone. So, as I reached him, I did what a normal runner would do: âHey, your shoelaces are undoneâ.
This shouldn’t happen. Ever! (Image by ChatGPT)
As I passed him, he replied with some level of exasperation: âYeah, I know! Thatâs why I am opening my leg to the left, so I donât trip.â I shrugged my shoulders and kept running my race. My job was done. The guy thanked me, and that was that. I guess he must not have kissed the ground, since I didnât see or hear any emergency vehicles on the road.
There are so many wrong things with the scene. I completed the race in a tad over one hour, so it is not like this runner was going for any earth-shattering world records. And even if he was going for a PR, this was not helping. How could someone decide the risk of tripping and falling on the asphalt with 2000 runners behind was not worth 30 seconds of your finishing time? How much saved time is worth getting injured, as you decided to change your mechanics to adjust your unlaced shoe?
I was wondering what kind of runner does not perform the most basic checks on their equipment before a race. And thus, here you are reading a blog post on the subject.
The scope of this post is not to teach you how to tie your shoes properly. There are too many ways to get into the top 10 here. And by now you should know how to tie your shoes.
Unless you have the finish line in plain sight, the right way to approach this situation is to step to the side, stop, redo shoelaces properly, both shoes, and then resume activity.
At the bare minimum, you should verify you have tied a double knot. And if the remaining lace is too long and is jumping all over the place, which will eventually make it looser, take the extra string and place it between the shoeâs tongue and laces. That will keep it secure for the duration of your run.
For every single run, not just a race, it is your responsibility to perform a basic check on all your equipment. How about these situations:
âș Imagine a shortstop with broken leather straps in his gloveâs pocket when he is fielding a line drive and the winning run is on third base.
âș Imagine a referee at a soccer game checking the overtime in a championship match to find the watch has run out of battery.
âș Imagine a swimmer in the middle of a 400 combined with her swimming goggles hanging from her neck.
âș Imagine yourself in your goal race, pushing for a PR, and your shoelaces are undone.
30 extra seconds will pay off in the long run (Photo: Tirachard Kumtano, Pexels)
And as we talk about shoelaces, understand that this is a generic reference to all your running equipment. All of it.
âș The time to realize your shortsâ elastic band wonât hold is not when you are 5 miles away from your car.
âș The time to realize you donât have enough safety pins to attach your bib for tomorrowâs race is not right before you go to bed.
âș The time to figure out the sole of your shoe is separating is not when you still have 10 miles to go in your marathon.
âș The time to figure out that gel is expired is not when it is in your mouth just when you are counting on those extra calories.
âș The time to discover your headlamp has run out of battery is not in the middle of your night run.
We must own it. It is our responsibility to ensure that all our equipment is in good condition to perform the task at hand. And if it is not, assume that the only one to blame is yourself. Learn from it and make sure it never happens again.
Any stories you would like to share about basic equipment failures? Please do so in the comment box below.
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: âEat or be eatenâ.
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 Kipcohgeâs sub-2 attempt and Kelvin Kiptumâs current world record).
âThe menâs marathon record is approaching two hours. Will two hours turn out to be another âbarrierâ 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 [âŠ] 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.â
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 doesnât 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 donât 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.
Donât 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 wonât 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 todayâs 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 donât wait for perfect circumstances; they adapt and deliver anyway.
The post also highlights that greatness lies in resilience, not in control. Itâs about learning to âtake your bad day along for the rideâ 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; itâs about persistence when things arenât 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 donât depend on our performance in Sundayâs 10K race. Our families will still love us the same, even if we didnât set up a PR.
Japanese novelist Haruki Murakami, an avid runner, put it best when he said: Iâll be happy if running and I grow old together”. So, letâs 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: âAre you made out of sugar?â. It is my go-to answer to the ubiquitous inquiry: âIt is raining. Should I run today?â
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 ârain can cleanse you where a shower canât reachâ.
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 donât 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 â 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 â Watch Your Step: Regardless of how well you know your route, and especially if you donât, stay away from puddles, as you donât 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 â 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 â Shiny means slippery: Painted crosswalks, tiles, manhole covers, and smooth surfaces are very dangerous, regardless of the shoes you are wearing. Be aware of whatâs 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 didnât allow you to play in the rain. Now she canât stop you. This is an opportunity to enjoy a transcendental moment, not just in your running, but in your life.
7 â 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 canât 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!
Back in June, I watched online as Faith Kipyegon unsuccessfully tried becoming the worldâs first sub-4 miler woman. The event was one of those multi-million-dollar circus shows put on by Nike to test human physical limitations. It was elaborate enough that, just like Eliud Kipchogeâs Sub-2 in 2019, it would not have counted as a world record should she succeed.
Athletics and the principle of diminishing returns (Image by ChatGPT)
Kipchoge needed to improve his marathon time by 100 seconds, and he did, finishing 19 seconds ahead of his previous record. Kipyegon needed to shave about 8 seconds (7.65) to achieve her goal, but she ended up about 6.5 seconds short. Even with the circus, space technology, support, and male pacing, she couldnât do it.
The failed attempt got me thinking about a basic concept in economics that easily applies to running: the principle of diminishing returns. In economics, this means that ff you improve one variable while keeping all the others constant, the incremental output gained from each extra unit will eventually fall. In other words, building a skyscraper in one day wonât be solved with more workers.
The same principle applies in athletics. Dr. George Sheehan, one of the greatest running writers, put it this way: âThe first mile is the most helpful one as far as conditioning goes. Each succeeding one gives less and less benefit than the one before. Runners who work more and more are working for less and less. [âŠ] It doesnât take much to get 90% fitness, only a few miles a day. But it takes progressively more and more training as you get closer to your ultimate potential. At the highest levels, you are putting in a huge investment for a very small return. It is the small gains what makes the difference between winning and losing.â
Think about it, itâs obvious. If not, it would be a matter of time and more miles before we all became elite athletes and broke world records. We all have a limit, and while reaching it is feasible, it requires a tremendous amount of work.
I recently heard Coach Steve Magness share a story where Shalane Flanagan told him something along the lines of, âThe difference between being in 2:30 marathon shape and 2:20 is astronomical.â For you and me, average, mid-to-back-of-the-pack marathoners, a 10-minute improvement may be a diligent training cycle away. For elites in a Marathon Major, this same result guarantees them peeing in a cup to verify cheating.
Nice background, Coach! But how does this apply to me, the average weekend warrior?
It is about training smarter, not harder (Image by ChatGPT)
I am glad you asked! The point of this introduction is for the reader to understand that the curve of progress in running flattens as we improve. It is a reality we canât solve with harder training. Progress is not a linear proposition.
And, while achieving the last 10% requires an astronomical effort, it is feasible. It is about figuring out what works for you. Just because Jacob Ingebrigtsen uses the Norwegian double threshold method doesnât mean it is the solution youâve been looking for. He is in such shape that this is the only type of training that will extract the extra hundredths of a second needed to break a world record. This training may land you, my dear average-runner reader, on the injury list.
Working around the principle of diminishing returns to reach your apex requires smarter training. Not just harder. As gains slow, finding that sweet spot between effort and recovery is the magic sauce. It may mean varying your workouts, adjusting intensity levels, or prioritizing recovery and nutrition more seriously. As we improve, we must tune into our bodyâs signals, such as fatigue, soreness, or lack of motivation. These can guide adjustments before you hit a training (or overtraining) wall. If in doubt, a training plan tailored exclusively for you may help you progress without burning out.
In conclusion, In athletics, more is not necessarily better. Most of what elite runners do to squeeze that last sliver of greatness out of their performance does not apply to you. We are all limitless, sure, but not in all areas of our human performance, athletics being one of them. Letâs work hard to reach our goals, but not at the expense of burning out.
What are your thoughts on this principle? I will read and answer your comments.
