Chapter 1: Understanding the Running Journey

Running is often more like a strategic chess game than an uplifting film. My experience spans over 12 years of competitive distance running, where this sport has intertwined with my identity. In previous years, it took precedence in my life, which proved to be unhealthy. This year, I achieved times of 74:37 in a half marathon (5:39 per mile pace) and 54:58 in a 10-mile race (5:29 per mile pace). My most notable personal best is a 2:39 marathon (6:05 per mile pace), and I'm now setting ambitious goals of running under 72 minutes for the half and under 2:30 for the full marathon.

I will focus on the methods that have contributed to my improved speed and fitness as a distance runner, sharing only the aspects that have consistently made a significant impact. It’s crucial to note what I don’t include as much as what I do. For instance, I never altered my running form to fit what others deemed ideal. Like many runners, I typically heel or midfoot strike; forcing a forefoot strike would have increased my injury risk and hindered my performance. Additionally, I’ve found that dietary changes or hydration strategies haven’t significantly impacted my running, despite the contrary views of many in the running community.

My training volume has been substantial. The time when I achieved peak fitness coincided with high mileage training. You don't need to run 120 miles weekly to become a faster marathoner, but pushing your limits with occasional long runs—like a 20-mile stretch—can be beneficial.

Interestingly, I grew five inches during my early running years, which undeniably contributed to my enhanced speed. I transitioned from 5' to 5'6" between my first and second high school years, leading to noticeable improvements in my performance. I’m grateful I didn’t start running earlier or face pressure to log excessive miles, as I began at 12, enjoying the sport without feeling burned out.

Training alongside fellow runners has been invaluable. Sharing the burden of tough long runs and interval workouts has kept me motivated. My relationship with running has evolved; I've oscillated between being overly focused and taking a more balanced approach. Striking a healthy equilibrium—caring less about the sport—has often led me to perform better.

Despite my early morning runs, I now view running primarily as a source of enjoyment rather than an obsession. This shift has helped me maintain perspective; running sits as my fourth or fifth priority amidst life's other demands. I have my share of disappointing days, whether due to a lackluster performance or feeling off during a workout, but I recognize these moments as part of the human experience.

My natural running stride feels most comfortable, and I've learned to avoid the pitfalls of advice from "running experts" online. Trying to lengthen my stride or lean forward resulted in awkward attempts that hindered my performance. Instead, I've found that simply running—without overthinking—yields the best results.

In the past, I incorporated weight training to boost my running speed and prevent injuries. I even attempted the One Punch Man challenge, which included a daily regimen of push-ups, sit-ups, squats, and a 10k run for 100 days. However, I’m uncertain whether weightlifting significantly improved my running.

When I began running in seventh grade, I clocked a mile in 9:50, pushing myself to the limit during every run. This all-out mindset helped me improve to a 6:45 mile by the season's end, but it wasn't sustainable. Now, I limit myself to two hard workouts weekly, prioritizing a balance between effort and recovery.

A substantial part of running is about self-control—not just in diet but also in training intensity. Resisting the urge to start races too aggressively is critical; in long-distance running, a gradual build-up is essential. I maintain my dietary routine before races, avoiding sudden changes that could upset my system.

Hydration doesn’t have to be overly complicated. I drink water based on thirst rather than preemptively overindulging, which once left me lightheaded during a race. For runs exceeding 17 miles, I rely on energy gels and ensure I stay hydrated.

When running alone, I find myself going slower than when in a group; I tend to match the pace of those around me. I consciously avoid unnecessary surges during races, conserving energy for the latter stages. I’ve also learned to resist the urge to chase after competitors who pass me, focusing instead on my own pace.

I take my time on hills, conserving energy to maintain efficiency on descents. Monitoring my effort rather than obsessing over my watch allows for a more intuitive running experience. Partnering with others during tough workouts typically enhances my performance.

While I enjoy music on the treadmill, I prefer podcasts during casual runs for a blend of entertainment and learning. I reserve my top efforts for race day, having learned that it’s okay to save energy during training runs.

Sleep is crucial; I require 7-9 hours for optimal functioning as an athlete. Additionally, I consume more calories than the average person to fuel my workouts and recovery.

Ultimately, I strive to keep running simple: just placing one foot in front of the other. I've maintained similar running shoes since I was 13, learning the importance of proper fitting at a running store, which has informed my online purchases since.

I replace my shoes approximately every 400 miles—roughly every two to three months. While the expense can accumulate, knowing my ideal shoe allows me to find deals or older models that suit me well.

The running community offers a wide variety of shoes, each designed for specific purposes. "Trainers" are for everyday runs, while "flats" and "spikes" cater to races and track events. Recently, "super shoes" like the Nike Vaporfly have emerged, featuring advanced technology that aids speed, albeit at a high price.

As I’ve matured as a runner, my approach has evolved. Injury setbacks and life changes often necessitated breaks from running, but I found joy in cross-training activities like the elliptical. I’ve learned that significant improvement stems from consistency over time rather than sporadic high mileage.

Soft running surfaces can be gentler on the body, and finding them can be a challenge in urban settings. Throughout my journey, I’ve had excellent coaches who provided valuable guidance—trusting their expertise has been beneficial.

Running is about strategic energy management, not just effort. Learning to pace myself and reserve energy has been key to my success. During races, it’s vital to run the shortest distance possible, whether on a track or a winding road.

Running offers profound personal growth. Each new personal best brings a unique thrill, reinforcing the belief that I can continue improving. While avoiding burnout is essential, it’s also important to stay motivated and engaged with the sport, adapting my training to suit my lifestyle.

Ultimately, each runner must discover their unique path. My experiences have taught me that improvement is a gradual process, and understanding one's body is crucial for success.

In the video "RUNNING FASTER - No.1 Secret to Effortless Speed," learn about effective strategies to enhance your running efficiency and performance.

Chapter 2: Embracing the Journey

The video "The ONLY 3 Exercises You NEED for Running as You Get Older" explores essential exercises that can keep you running strong as you age.