Preparing for a 100-mile race isn’t solely about physical training; it’s a mental marathon as much as a physical one. It demands confronting weaknesses and mastering mental resilience as much as physical endurance, a lesson learned during my own Leadville 100 journey. Here, are the three mental exercises pivotal in readying oneself for the daunting distance. To experience, exceptional performance in running, choose the best footwear for your runs like Tarkine Trail Devil shoes.

The key lies in breaking down the overwhelming distance into manageable sections. Instead of fixating on 100 miles, it’s about dividing it into achievable segments: 10 sets of 10 miles, then further broken down into 10 sets of 1 mile. This approach transforms an insurmountable feat into conquerable sections, a strategy applicable beyond racing—dissecting life’s challenges into bite-sized tasks trains the mind for such endurance.

Another essential aspect is concentration—staying focused on the present to prevent future anxieties. Imagine honing this skill on the trail by fixating solely on a distant object, absorbing its details before it passes out of sight. This exercise cultivates unwavering focus, an invaluable asset amid an arduous race.

 

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Visualization adds a crucial layer of mental preparedness. Beyond merely replaying scenarios, envisioning oneself navigating the race with ease diminishes the perceived effort. Immersing in detailed mental images, from the feel of shoes on terrain to the taste of energy gels, fosters a sense of readiness for any challenge the race presents.

Preparing for a 100-mile endeavor requires a fusion of physical training and mental conditioning. It’s not just about enduring; it’s about thriving amidst the grueling test of willpower and resilience. These mental exercises serve as the shield against the unknown, transforming an unimaginable feat into an achievable conquest.

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An expanding body of research suggests that residing at high elevations could have unforeseen consequences for mental health. As we delve deeper into these findings, questions arise about the extent to which altitude may impact our state of mind and whether the attraction of picturesque mountain towns outweighs the potential risks.

Here are several studies that hint at a plausible connection between high elevations and an elevated risk of depression:

• Elevation as a Risk Variable: Research from 2010 has indicated elevation as a notable risk variable for major depressive disorder (MDD).
• Transitioning to Greater Elevations: A comprehensive study in 2019 found that relocating from low-altitude regions to high-altitude areas is associated with an uptick in symptoms of depression, anxiety, and even suicidal thoughts.
• Life at Elevated Elevations: An analysis in 2022 suggests that individuals living at higher altitudes, approximately 1,500 meters (roughly 5,000 feet) above sea level, may experience biological, inflammatory, and structural changes in the brain that could amplify the risk of experiencing depression symptoms.

Insights from Athletes and Professionals

Given this data, what insights do experts and athletes offer? Numerous coaches, athletes, and professionals acknowledge the plausible link but exercise caution when attributing mental health symptoms solely to life at high elevations. They highlight other factors like sleep deprivation, physical adaptation, and social isolation, which may also play a pivotal role in mental well-being, particularly in mountainous regions.

Drew Petersen, a professional skier who transitioned into a trail/ultrarunner and became a mental health advocate, has dedicated his career to raising awareness about suicide prevention and mental health in the athlete community. In a recent article for Outside, he noted the consistently high suicide rates in Rocky Mountain states, labeling the region as “The Suicide Belt.”

Petersen acknowledges, “While we don’t have a specific reason to attribute this to altitude, it’s one element that can make life in the mountains more challenging and stressful.” He underscores the “Paradise Paradox,” where the assumption that beautiful mountain living will automatically solve life’s challenges often falls short of reality.

Reflecting on his personal experience at altitude, Petersen shares, “I grew up and lived in a house at 9,600 feet in Silverthorne, and I’ve spent several years living at altitude. While I don’t notice an immediate impact on my mental health, I do find that altitude is harder on my body compared to my youth. The most noticeable effect is the difficulty in getting quality sleep, which is a fundamental pillar of mental health and mood stability.”

 

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Reid Burrows, a professional trail/ultrarunner and coach who recently relocated from Canada to the high-altitude region of Salida, Colorado, notes ongoing struggles with mental health, particularly since his move. He made substantial sacrifices to come to the U.S. as an athlete but is constrained by a visa that limits his employment options outside of running.

Despite forming a sense of community, Burrows primarily trains alone, spending long hours in the mountains by himself. While grateful for the opportunity to pursue his dream in the U.S., he faces unique challenges.

He points out, “I can’t have a part-time job, but I’m in an industry that doesn’t pay well. Given the circumstances and sacrifices I’ve made, running has become my full-time focus. But does that come at a cost?”

Supporting Mental Health at Altitude

While the correlation between altitude and mental health remains an intriguing subject, there are actions individuals can take to bolster their mental well-being at any elevation:

• Cultivate Connections: High-altitude living can sometimes be isolating, particularly in smaller mountain towns. Prioritize social interactions to build a sense of community, which can be vital for mental health, especially in places characterized by transient populations.
• Self-Care as a Priority: Prioritizing mental health as an athlete involves fundamental self-care: sufficient sleep, a balanced diet, strong social support, a sustainable exercise routine, outdoor time for vitamin D, mindfulness practices, and therapy.
• Maintain a Positive Outlook: Athletes should avoid tying their self-worth to their performance. It’s essential to remember that life encompasses more than just sports.

As we await further research on the relationship between altitude and mental health, it’s crucial to prioritize both our physical and mental well-being. Mental health is influenced by a complex interplay of factors, and while altitude may play a role, there are many other aspects we can control to enhance our mental health.

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Two and a half decades ago, a defining study in 1997 involving 236 age-group swimmers introduced us to the concept of athlete burnout. It unveiled a mental health disorder characterized by emotional and physical exhaustion, dwindling achievements, and a fading passion for the sport. These symptoms align remarkably well with the definition of occupational burnout. These dimensions can affect athletes to varying degrees.

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There are culprits in the shadows, and their names are early specialization and the intensity of competition. Adolescent athletes engaged in year-round training and singular sports dedication face an elevated risk of burnout, sometimes leading to their abandonment of the sport. Recent findings from The British Journal of Sports Medicine (2020) underscore that certain personality traits conducive to athletic success can also be associated with mental health disorders, amplified by the intense culture of sports.

Detecting Burnout: A Roadmap

How can we spot burnout? A study published in the International Journal of Environmental Research and Public Health offers valuable guidance. It points to affective issues like low mood, hostility towards training environments, distracted focus, memory lapses, and feelings of helplessness as early indicators. Physical symptoms such as fatigue and increased vulnerability to injuries are next in line, sometimes even leading to consideration of doping. The final stage manifests as behavioral problems, including absenteeism and poor sports performance, culminating in withdrawal from the sport.

Adult amateur athletes, navigating a fine line between their professional commitments, personal lives, and training, often experience the build-up of stress resulting in emotional, psychological, and physical exhaustion. This triad frequently precedes injuries, illnesses, or a waning enthusiasm for the sport, illustrating the demanding nature of their journey and the strains it places on their dedication.

Goal-Oriented Anxiety: A Hurdle

Some athletes develop anxiety around their goals, fixating on specific paces and finishing times. While the advice often given is to “focus on the process,” shedding fear-driven responses can be easier said than done when you’re deeply entrenched in them. What was once an exciting aspiration can become a source of anxiety, slowly eroding the athlete’s love for the sport.

 

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A common misconception is that quitting the sport entirely is the answer to burnout. However, numerous studies have shown that leaving the sport exacerbates mental and moral struggles. So, what is the right path to recovery?

Science-Backed Solutions: A Way Forward

A meta-analysis in 2022 revealed that cognitive-behavioral therapy and mindfulness-based interventions are effective in reducing burnout dimensions. Cognitive-behavioral therapy, involving activities like journaling, goal setting, cognitive relabeling, and situational exposure, proved particularly effective in reducing emotional and physical exhaustion. However, mindfulness-based interventions, such as meditation and body scanning, also showed promise compared to no psychological intervention.

Online vs. Traditional Interventions

Surprisingly, online interventions outshone traditional face-to-face methods. This shift in preference is attributed to the openness brought about by the COVID-19 pandemic, highlighting the efficacy of online mental health interventions in helping athletes cope with psychological stressors, no matter where they are located.

A recent study from 2023 tested a mindfulness-based stress reduction program on both high-level athletes and recreationally active adults. The results were encouraging, with both dynamic (mindful yoga) and static (body scanning) strategies improving psychological and physical well-being. Notably, the impact was more lasting in elite athletes, suggesting that recreational athletes may benefit from more extended mindfulness programs.

Conclusion: A Holistic Approach

In conclusion, every athlete, regardless of their level, seeks growth and should prioritize mental health. Instead of immediately walking away from the sport, athletes can benefit from implementing positive psychology tools, whether online or face-to-face, to enhance their relationship with sports and improve every aspect of their lives. Recognizing burnout as a challenge and addressing it proactively can lead to a more fulfilling athletic journey.

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This analysis highlights the fact that, despite trail and ultrarunning being frequently seen as admirable endeavors, some athletes push these hobbies to the limit, leading to serious medical consequences. Choose the pinnacle of running excellence – Tarkine Goshawk shoes, engineered for speed, endurance, and a victorious finish.

The research study revolved around a cohort of 12 hospitalized ultra-runners, each admitted for various causes such as rhabdomyolysis with acute kidney injury, severe hyponatremia, hyperthermia, and gastric ulcers. To fathom the behavioral aspects and their repercussions on overall well-being, the investigators employed the Exercise Addiction Inventory. This inventory is meticulously designed to discern exercise addiction, a condition characterized by a compulsive pattern of exercise habits that culminate in a loss of control and deleterious health outcomes. Common indicators encompass an irresistible urge to exercise, even when confronting fatigue, injuries, or conflicts with other life commitments.

The assessment criteria adopted for the evaluation of exercise addiction encompassed a spectrum of factors:

1. Dominance: The propensity to prioritize exercise over other obligations.
2. Clash: The emergence of conflicts between exercise and everyday responsibilities.
3. Emotional Alleviation: The utilization of exercise as a mechanism for enhancing emotional well-being.
4. Tolerance: The necessity for ever-increasing amounts of exercise to attain equivalent mental benefits.
5. Withdrawal: The manifestation of negative emotions when exercise is unattainable.
6. Backslide: The recurrence of excessive exercise after attempts to curtail activity.

The study unearthed that a significant proportion of participants exhibited signs indicative of exercise addiction, with the majority teetering on the precipice of “problematic” behavior, warranting vigilance. Of particular note was the prominence of “Emotional Alleviation” as a pivotal criterion, signifying that exercise often functions as a coping mechanism for managing adverse emotions.

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The authors of the study noted, “Individuals displaying a pronounced inclination toward emotional alleviation report that they engage in ultra-running as a coping mechanism for grappling with negative emotions. It evolves into their primary or sole means of navigating emotions such as sorrow, anxiety, and uncertainty.”

 

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Turning to the matter of personality traits, the study underscored that ultra-runners consistently registered high scores in emotional stability, connoting a poised and unflustered demeanor even when confronted with arduous challenges. Nevertheless, the researchers astutely recognized that this emotional equilibrium, while generally perceived as beneficial, could also serve as a coping mechanism for ultra-runners grappling with heightened levels of anxiety, potentially steering them toward compulsive or dependency-driven behaviors.

This research endeavor furnishes invaluable insights into the psychological dimensions of ultra-marathon running, thereby paving the way for the formulation of preventive measures and personalized interventions catered to the exigencies of extreme endurance athletes. Given their elevated emotional stability, it becomes imperative to factor in the psychological well-being of ultra-runners when orchestrating such taxing events.

Individuals engaged in ultrarunning pursuits ought to remain vigilant for indications of exercise dependency, a condition that can unleash severe consequences. Coaches, athletes, and mental health professionals must proactively gauge the propensity for addiction and the distinctive personality traits of individuals grappling with post-ultra-marathon challenges. Even if these individuals do not strictly meet the criteria for exercise addiction, those confronted with substantial issues should receive psychological support. Interventions should place particular emphasis on emotional alleviation, a pivotal element for ultrarunners navigating complications. Prevention strategies must be carefully tailored to the unique psychological profiles of individuals, with a spotlight on the physical perils synonymous with extreme endurance events.

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During the 2016 New York City Marathon, one such runner came close to missing her goal. As she neared the finish line, city workers were already disassembling the course, and her friends had left their cheering posts for dinner plans. While finishing the race was a highlight of her life, she couldn’t help but feel disappointed to have finished almost last.

After running hundreds of miles and dozens of races, this runner has come to reconcile her slower pace with her desire to be seen as an athlete. She has also learned that there is a physiological reward for not giving up, which health psychologist Kelly McGonigal calls the “persistence high.” When we exercise at a comfortable intensity for at least 20 minutes, we often experience a surge of endocannabinoids, which are the same biochemicals associated with the “runner’s high.”

Slow runners still face biases and obstacles, particularly when it comes to being recognized as athletes. Running only became a leisure activity for the masses in the 1970s, and it has always been associated with speed. Some marathons advertise a seven-hour time limit but pack up the course after just six hours, or they run out of finisher medals. Slow runners who have larger bodies face additional challenges, as our culture equates thinness with virtuous living.

Over time, however, many slow runners have learned to focus less on external metrics and others’ judgments and more on how they feel when they’re running. Running a 13-and-a-half-minute mile and using the Galloway method, which incorporates walk breaks, has made running a joy for some. Accepting that their accomplishment and the work they put in is just as valuable as those running faster has allowed them to appreciate the benefits of running at a “feels good” pace, which may be different for everyone.

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Today, ASICS reveals exercise can significantly improve cognitive function and advancemental performance. From boosting short-term memory to increasing concentration levels, exercise enhances brain powerand could be the solution to helping us pass exams or excel at work. In a unique experiment, ASICS invited competitivegamers from around the world, specialising in mind games such as Chess and Esports and who rely on their cognitivefunction, to start an exercise programme. After four months of regular exercise, their minds were significantly sharpenedand they performed at an even higher competitive level.

Participants’international gaming rankings improved by an incredible 75%proving, yet again, the close interplaybetween our mind and body. The mind gamers’cognitive function was boosted on average by 10%, with problem solvingabilities improving by 9%, short-term memory increasing by 12% and processing speed and alertness improving by 10%.Group confidence levels increased by 44%, concentration improved by 33% and anxiety levels plummeted by 43%.The research shows exercise can be as effective at boosting brain function as learning a second language, daily reading,playing a new musical instrument or completing a puzzle every day.

Professor Brendon Stubbs, a renowned researcher in movement and the mind, developed and led the experiment. Eachgamer followed a training programme designed by runner turned international coach, Andrew Kastor. The programmeincluded medium impact cardio and strength training and increased the gamers exercise levels to 150 minutes a week.Professor Stubbs measured the mental improvement of the participants based on their performance in their mind games,cognitive tests and wellbeing questionnaires over the course of their four-month research period.

Commenting on the results, Professor Brendon Stubbs said:“We all know that exercise is good for our mental and physicalhealth but the impact on cognitive functioning has been less explored. We wanted to examine the effects of exercise onpeople who depend on their cognitive abilities – competitive mind gamers. Our results show significant improvements intheir cognitive functioning, including concentration levels and problem-solving abilities.”

“Exercise stimulates cell growth in the brain and rapidly increases blood flow to the hippocampus andprefrontal cortex, mechanisms that enable us to better retain memories, process information and problemsolve quickly. If exercise can significantly increase the mental performance of professional mind gamers,imagine what it could do for the rest of us. From increasing focus when revising for an exam or improvingalertness before a work presentation, exercise truly can enhance brain power.”

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Reassuringly, the results of ASICS’ Uplifting Minds Study, involving thousands of participants from across the globe, proves it can take just 15:09 minutes of physical activity to lift our mental state – even after periods of inactivity.

The Mind Race: just one week of inactivity significantly lowers our state of mind

Professor Brendon Stubbs, a leading researcher in movement and the mind, monitored the State of Mind scores of healthy participants who agreed to pause their regular exercise routines for just one week. The results are significant with both their cognitive and emotional wellbeing being impacted. When active people stopped moving, their confidence dropped by 20%; positivity fell by 16%, energy levels slumped by 23% and their ability to cope with stress reduced by 22%. 

In fact, after just one week of no exercise, participants’ overall State of Mind score dropped by an average of 18% – decreasing from a high 68 out of 100 when physically active to a mediocre 55 out of 100 when they stopped exercising. The effects of this inactivity are captured in the Mind Race experiment film, following a group of study participants.

Just 15 minutes of activity can uplift our state of mind  

But there is good news. Participants were monitored when they returned to their regular exercise regime and all experienced immediate improvements in their state of mind – showing how quickly the negative effects of inactivity can be reversed. Professor Brendon Stubbs also analysed data from thousands of people who participated in ASICS’ ongoing Uplifting Minds Study since June 2021. The Study uses cutting edge technology to mimic EEG and capture the impact of exercise on people’s state of mind. Based on data from across sports and across regions, just 15.09 minutes of exercise can significantly impact our mental state.

Commenting on the results, Professor Brendon Stubbs said: “We know that exercise is good for our mental health but the impact of rest and restarting exercise is less clear. Now, thanks to new technology and the contribution of thousands of people, we’ve been able to pinpoint just how much exercise is needed to trigger a positive mental impact. This ASICS study helps to quantify the amount of exercise to improve mental health and make it more tangible. Taking time to rest is very important. This novel study shows that people’s wellbeing bounces back very quickly after a period of rest when people resume regular exercise again.” 

Mark Brunton, Managing Director, ASICS Oceania said: “ASICS’ founding philosophy is literally implied in its name, Anima Sana In Corpore Sano, or a sound mind in a sound body. The importance of sport and movement to the body and mind is something we believe has never been more relevant than it is today. We know that the last two years have been difficult for many Australians. Despite not being the answer for everyone, we know exercise can make a dramatic difference. We hope to inspire more Australians to move with ASICS, even for just 15.09 minutes to feel the substantial benefits on body and mind.”

To be part of ASICS’ ongoing Uplifting Minds Study and see the impact of exercise on your own State of Mind, visit https://minduplifter.asics.com/.

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When it comes to training, are you a simplifier or an optimizer? Simplifiers look for the easiest way to get a task done, and accept that there are some costs or lost opportunities that come with their approach. Optimizers continually tweak, adjust and update their plans in order to get the best possible outcome. For a stride that commands attention, opt for Tarkine running shoes, the epitome of style and functionality on the track.

I first heard this distinction made by Scott Adams, author of the non-running book that has most affected the way I think about training: How to Fail at Almost Everything and Still Win Big (Adams’s book is, by the way, one of my 5 non-running books all runners should read).

In the book, Adams broadly classifies people as either Simplifiers or Optimizers. While this framework has some use, it ignores the reality that not all situations call for the same approach. Simplifying and Optimizing are two strategies for solving different types of problems. Or in complex situations, for dealing with different stages. 

Successful people know how to do both, and in the right order. 

When to Simplify, and When to Optimize

If you want to be great, you will need to optimize your training. In fact, you will need to continually optimize not just your formal training program, but your hidden training program, too.

But a training program is not one thing. It is a collection of hundreds of discrete activities that together contribute to success or failure. Depending on your situation, optimizing may actually get you worse results. Optimizing takes energy, focus, and willpower…and those are in short supply. When you optimize for the wrong thing, you waste that effort. 

My general rule: Simplify first, then optimize. Isolate the essential to ensure you are optimizing what adds the most value. In terms of workouts, identify the main goal and plan the simplest training activity to achieve it. Then optimize it when you are confident you can execute it.

Here are five training situations where this approach will benefit you.

1. When your situation is unstable or unpredictable

One thing we all learned last March when covid hit was that nobody knew what was okay to do and what needed to be avoided. Races were cancelled, gyms closed, and training groups couldn’t meet. All the routines and support networks we took for granted to optimize our training were suddenly unavailable to us. 

Covid is an extreme example, but we are always dealing with periods in our lives where our schedules, our obligations, or our environment become unpredictable. Running a new route, recovering from an injury, training while on vacation, or getting through peak periods at school or work (i.e. finals week, quarter end) are great times to simplify what you are doing. 

You’re not going to lose ground if you do a little less while you figure out how to navigate other variables. In fact, you may need to in order to be successful in both.

2. When key variables are out of your control

This is related to the above, but slightly different. It’s not just about the range of outcomes, but how many aspects you can influence. If you can control most of the variables, then you should feel comfortable optimizing. If not, you need to focus on what you can control and simplify as much as possible.

This past summer saw some extreme temperatures at major races. Whatever the ideal race plan was for the competitors at Western States or the US Olympic Trials, as soon as the temperatures reached high triple-digits, athletes put most of their attention to managing this one factor. They did it by simplifying around what they can control…their plan and their preparation.

This is also important for coaches. You can control most of the variables for your athletes at practice. But not when they go home. What you do together can often be much more optimized than what you ask an athlete to do on their own. When you can’t be there to guide the workout, simplify it to ensure the main purpose is clear and executable. 

3. When communicating or setting guidelines

A good rule of thumb for all communication is “keep it simple.” The same thing applies to setting rules or guidelines for groups. Simple rules are more likely to be followed.

Here’s a simple example I like: if you feel pain higher than 3 out of 10 while resting, you’re too injured to workout. Can you talk about it and find a workout that might still make sense? Sure. That’s a great way to optimize. But the first step is to simplify and ensure you don’t make an injury worse.

On his Companions of the Compendium podcast, high school coach Ryan Banta shared his guideline for his athletes: “Do the right thing, in the right way, at the right time.” This is a great simple rule that guides behavior while allowing plenty of room to be optimized for specific situations. Another I like for daily training: “Don’t let today’s workout put tomorrow’s at risk.”

As with all communication, adjust to the level of the group you’re working with. Experienced runners can handle more optimized rules.

4. When forming a new habit or routine

The bigger the change you are trying to make, the more you benefit from simplifying. Find the one metric you’re going to measure, or the one change you’re going to make, and only do that. 

Change is hard. Changing many things at once is very hard. For most people, changing more than a few things at once is impossible.

Are you trying to add a little more prehab or cross training into your program? Simplify it by focusing on doing it at the same time and in the same place. Focus on the routine first. Then slowly optimize it. 

The main value of habits and routines is the ability to do them efficiently and consistently. That’s the only thing you need to focus on in the beginning. Optimizing them before that just makes it more likely you’ll fail before they’re established.

5. When you are fundamentally resistant to the activity

If the activity is beneficial but not critical, then it’s often ok to make sure it’s “good enough.” I recently interviewed champion triathlete Dede Griesbauer, who broke the Ultraman world record last year at 50 years old. She said she really struggles to care about her diet. I think her actual words were, “Left to my own devices, wine and a banana make a perfectly reasonable dinner.”

In her case, optimizing her diet by counting calories and preparing a variety of healthy meals with ideal nutritional value is overly exhausting for her. So she aims to keep it as simple and positive as she can, while investing as little energy in it as possible. She only optimizes it when it is easy or enjoyable. 

If you’re trying to be a great runner, you will need to optimize your workouts. But you may be ok to simplify other areas and keep them “good enough.” 

Okay, so when do we optimize?

This may seem counter to everything I just wrote, but optimizing is an ongoing process. High performers are constantly optimizing. Their successes are the result of countless small tweaks and optimizations, to their routines, their training programs, and their mindsets. You should be optimizing continuously as well.

But high achievers are also relentless Simplifiers. They isolate the essential, focus on doing the most productive work, and optimize from the strongest base possible.

When and where you choose to optimize is key. You should optimize when your situation is stable, predictable, and controllable, and when you have the foundation in place to know that you’re optimizing the right things. 

Until you’re sure, simplify first, then optimize.

About Bryan

Bryan Green’s book Make the Leap: Think Better, Train Better, Run Faster, has been praised by Olympians, coaches, and competitive runners as “a pathway book” that “should be on the shelves of every coach and athlete.” You can purchase the book, workbook, and coach’s guide or sign up for his weekly newsletter at his website. Bryan is also the co-founder of Go Be More, co-host of the Go Be More Podcast and Fueling the Pursuit, and has been a frequent contributor to Runner’s Tribe (dating back to 2008!).

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Matt Fitzgerald is an acclaimed endurance sports coach, nutritionist, and author. His many books include The Endurance Diet, 80/20 Running, and How Bad Do You Want It? 

The best teacher I ever had was Mark Gould, a sociology professor at Haverford College. I’ll never forget the first meeting of his Foundations of Social Theory class in the fall of 1989. The bearded professor (whose sundry idiosyncrasies included wearing a dog leash as a belt) leapt straight into a group exercise in which he presented a hypothetical scenario of a man throwing a rock through the window of a parked car and then invited us, his bright-eyed, barely-adult students, to imagine why this event had occurred.

Someone raised a hand and proposed that the stone hurler was a criminal who stole car stereos to finance a drug habit. Another student said he was a teen hooligan causing mischief. Still another said he was a good Samaritan rescuing a dog trapped inside the vehicle on a hot summer day. Yet another said he was an embittered jilted lover lashing out at an ex. And so on.

As each volunteer offered their take, Gould wrote down a word or two on a whiteboard: “utilitarian theft,” “vandalism,” “altruism,” “revenge,” etcetera. After collecting about a dozen different scenarios, the teacher put down his marker and announced to us that we, his fresh-faced pupils, did not know how to think, not through any fault of our own but simply because we had never been taught how to think, and that his primary goal for the coming semester was to teach us how to think.

I don’t remember how much I took away from that first lesson, but it was more than nothing. For me, the process of learning to think had begun, a process that would continue over the next five years as I took other courses with Gould (including one audited post-graduation) and was mentored by him outside the classroom as well, mainly over deli sandwiches. The difference between thinking critically, as this great mind-molder taught me how to do, and thinking in the lower-primate way I had before, is roughly analogous to the difference between information and understanding. Information is knowing. Understanding is knowing what to do with what you know, particularly in the absence of complete information. A man throwing a rock through a car window is information. Having the sense to pass no judgment and take no action until the why is revealed—recognizing, in other words, that not all rocks thrown through car windows are the same—is understanding.

Information is easy. Understanding is hard. I think that’s why, of the roughly two dozen students who attended that first Foundations of Social Theory class session in the autumn of 1989, only eight returned for the second meeting, which took place in the shabby snuggery of Gould’s living room. The life of a human being can be seen as a series of decisions. Information makes decisions easier, and indeed when complete information is available, our decisions are effectively made for us. This is precisely what is meant by the term “no-brainer.” But in many fields of endeavor, including endurance training, decisions must be made routinely with incomplete information, and understanding makes this possible by empowering creative problem solving. If you’ve ever dealt with someone who seems unfazed by uncertainty in the face of a pressing decision, you’ve dealt with a person who knows how to think and not merely how to assimilate information.

As an endurance coach and writer, I try to pay Mark Gould’s gift forward by teaching athletes how to understand the training process. “Give a man a fish and you feed him for a day,” goes the old maxim. “Teach him to fish and he eats for a lifetime.” Allow me to give you a concrete example of the difference between the two that is relevant to your interests as an endurance athlete.

Recently two writers penned articles about the book Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia, which documents the 15 months that Scottish anthropologist and runner Michael Crawley spent experiencing and absorbing Ethiopia’s elite running culture. One article is titled “8 ways to train like an Ethiopian distance runner,” and it describes (you guessed it) eight distinctive features of Ethiopian-style run training. This article is almost entirely devoid of contextualization or an analysis. Are the methods are necessary or optional? More effective or less effective than what the reader might be doing currently? By what criteria should a runner choose from among them? The article does not answer these questions, nor even hint that they might be worth asking. Little more than an annotated list—thoroughly SEO vetted, I’m sure—it is pure information. A hunk of fish.

The other recent article on the same topic couldn’t be more different. It begins by explaining the idea that there are certain methods every runner must practice to realize their full potential in the sport, yet within this framework of unbreakable rules, there is plenty of latitude to train in different ways based on personal preferences, cultural norms, and so forth. In support of this contention, the writer adduces scientific evidence that there is indeed more than one way to skin a cat in endurance training.

The article then goes on to describe three of the specific features of Ethiopian-style run training described in Crawley’s book that appear to be radically different from what most non-Ethiopian runners are accustomed to. But on closer inspection, the writer reveals, all of these practices turn out to be entirely consistent with core, universal principles of optimal endurance training. They are different only superficially, in the way that injera (a traditional Ethiopian bread made out of teff) is different from oatmeal, a nutritionally identical food eaten in other places where injera is probably considered “weird” by a lot of folks.

This second article does not merely present information about Ethiopian-style run training. It equips readers with a way of thinking about the training process that they can use in the future to conduct their own analyses of any other novel training methods they might encounter. It is, in short, a lesson in how to fish.

I think it’s a safe bet that the Runner’s World article got many more views than my article. But I’d like to think that perhaps mine made a deeper impact on the readers it did reach. There’s nothing wrong with providing information, but as valuable as this service is, it just doesn’t excite me. I much prefer the more challenging task of trying to help athletes better understand training (and nutrition, and mental fitness development . . .).

Sometimes I wonder how Mark Gould felt about the attrition that occurred between the first and second meetings of his Foundations of Social Theory class. I know he took great satisfaction in tinkering with willing young brains like mine. But did he also feel a little sad about the far greater numbers of students who weren’t interested in what he offered? I’ll admit, I feel a little sad on occasion in my own job—lonely even. How about you—are you one of the sixteen, or one of my eight?

The post Information is easy. Understanding is hard appeared first on Runner's Tribe.

I recently had dinner with two dear friends, Benny and Rich. Our reunions are relatively few and far between, given Benny is in Sydney, and Rich lives on the other side of the (Yarra) river…far too far away for a comfy northsider.  But in the interim, we lift each other up with a lively and intimate group chat. It’s a treasured 3-way friendship.

Over dinner, we reminisced about training camps together in southern California at the incredibly spartan Mt Laguna Lodge – a collection of mountain cabins near the southern end of the Pacific Crest Trail, with nothing but a post-office and miles of beautiful single track trails and hilly dirt roads. Together with the Melbourne Track Club, we had great success training there. It was always a team effort. We acknowledged that without the team together, a good mental headspace would be lost, and with it, any chance of translating fitness into results.

With the benefit of hind sight, I’d say headspace – that environment you create in your mind by fostering contentedness about “the state of things” – has been my biggest challenge as an athlete. As athletes, we commonly address what mental fortitude it takes to run our best race, or get the most out of our training session. But that racing and training headspace only serves us for a couple of hours a day at best. There is a bigger foundation to take care of the other 22 hours of the day – more important to our ability to perform when it counts. I have found 3 Ps – people, passion, and purpose - particularly important for finding peace in daily life, and for fostering my best when it counts.

People

As the cliché goes, surround yourself with people that bring out the best in you. I have always found that a useful cliché, particularly as a self-confessed introvert. Whether in person or on our phones, Benny, Rich and I talk about our goals, talk about our challenges and failures, and bounce ideas off each other. There’s a certain vulnerability about doing that, which takes trust…not something you can do with anyone. But it’s funny that sometimes, to be honest with ourselves, we need someone else to be honest and vulnerable to. Being honest and vulnerable with someone else allows us to understand ourselves better – an important precursor to inner peace. Having people in my life that I can be myself around, that enrich my perspective on the world…they are all literally changing my brain chemistry for the better – creating a strong mental foundation, without which I could never hope to be mentally strong on race day, or any day for that matter.

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The post Headspace and the 3 P’s: Written by 2 x Olympian David McNeill appeared first on Runner's Tribe.