First Edition
that’s runnable
The First Edition of a weekly running newsletter that hopefully doesn’t suck
Welcome to the First Edition of your weekly dose of run chat.
It’s a quick weekly read with some insightful tips and thoughts to help you with your running. As a subscriber, you’ll also be the first to hear of anything I release, free or otherwise. If you’re receiving this, you’re an early subscriber. In other words, you’re a real one. 🫶
As you might be aware, I’ve stopped providing one-to-one coaching with the view to create a more affordable offering to equip you with the basic tools required to train sustainably and prepare yourself for any race, without the need for a coach.
Whether you're a seasoned ultra runner or just starting on your running journey, my hope is there’ll be something here for everyone.
The following structure is bound to change, but I’ll aim to keep these emails to less than a 5 min read with some unaffiliated resources that I think you’ll find interesting.
With that (longer than future intros) intro, let’s dive in!
Something to Think About
As runners, we often set goals that push our limits, whether it’s a new PB, a longer distance, or simply maintaining a routine. Have you ever considered what drives you to lace up your shoes day after day? Is it the thrill of the race, the solitude of a long run, or the health benefits? Reflecting on your motivation can provide clarity and renewed purpose in your running journey.
Some refer to this as “your Why”. It's not only a good place to start, it’s a good place to intermittently return.
Something to Ask Yourself
Are you listening to your body? In our quest to achieve more, enslaved by the Strava graph, and pressured to keep up with those on our social media feed, it's easy to overlook the signals our body sends us. Whether it’s a nagging pain or overwhelming fatigue, tuning in to these cues can prevent injuries and ensure longevity in the sport. It’s not just our training that can can drain us and impact our running performance.
Ask yourself: Am I pushing too hard, or do I need a rest day? Is my lack of motivation a sign that I might need to ease up for a few days?
Article of the Week 📄
This week’s featured article is by Rick Ansorge, published in UCHealth Today (2022) - “Rest and recovery are critical for an athlete’s physiological and psychological well-being”.
It emphasises the importance of rest and recovery, allowing the body to repair, rebuild, and strengthen, preventing overtraining and injuries, and improving overall performance and mental well-being. Learn about the types of recovery, signs of overtraining, the importance of sleep and nutrition, and the benefits of tracking your training progress.
Track of the Week 🎶
Thanks to Katie for the suggestion, why not put in a top pick song for your runs each week?
I’ve been on a bit of a blast from the past this week with a return to the full discography of a techno legend.
This week’s Track of the Week is:
Der Breuzen by Paul Kalkbrenner (2011)
Personal Lesson
Last week, I successfully completed Mozart 100 by UTMB, my first ultramarathon since I picked up an injury 10 months ago. Because of my injury, I took a different approach to my training.
Instead of relying heavily on Long Runs each Sunday for volume, I did more Medium Runs to get to my target weekly volume. The race ended up being my best performance yet and I rarely felt overly fatigued during training. For me, this has emphasised the power of long term accumulated volume and, whilst I still believe Long Runs should be a staple in your training, overall volume can carry a huge amount of value that shouldn’t be overlooked, however you’re getting it.
Running - Life’s Metaphor
I believe running (also surfing - but this isn’t a surfing newsletter) is so often a great metaphor for life. This section will be a quick reflection on how I think running can teach us about life. It could get deep… but that’ll depend on my mood when writing.
Just as in running, where each step taken gets you closer to the finish line, in life, every action and effort you make moves you toward your aspirations. There will be uphill battles, moments of exhaustion, and times when you question yourself, but persistence and determination help you overcome these challenges. The act of pushing through pain, finding your rhythm, and experiencing joy in progress mirrors the resilience and perseverance needed to navigate life's ups and downs.
Final Thoughts
This newsletter, and anything I release from here, will be under the banner of “that’s runnable”.
Why?
Whenever I run an ultra, I stick to a rule: run the runnable.
That means, whenever I see a runnable section during the race, no matter how fatigued I am, I run it. This has been an invaluable rule and strategy for me, but I think it can stand for a lot more.
I want everything I provide to stand for the possible, the doable, and belief in oneself. If we say something’s “runnable”, we’re telling ourselves something’s achievable. No matter the challenge, the first step is to believe it’s possible. To think, “that’s runnable”.
I’ve recently reached an unanticipated number of followers on my Instagram and TikTok. It’s been relatively overwhelming to be honest. A few successful videos here and there and it’s really quite insane how much engagement the content’s received.
I was never really the social media “type”, and recently I looked back at some of my first videos from a few years ago. They were terrible. It’s amazing how, if you keep working at something, and constantly try to improve, you can succeed in something you never thought was “your thing”. But it starts by believing it’s possible.
Whilst this has attracted some less desirable attention, I’m constantly humbled by the messages I receive thanking me for the stuff I put out.
I hope you’ve enjoyed this first edition. I’m sure, like with my social media, I’ll get better at this. So, if you stick around, I’ll make it worth it.
I’m forever grateful for your support. Thanks for being here 🙏
Until next week, keep it real and keep showing up for yourself.
