"Happiness will run away whenever you try to grasp it. Fortunately, it returns when you focus solely on building a meaningful life."
I learned early on that I tend to think differently from most other people.
At recess when I was six, we boys would chase the girls on the playground. The girls seemed to like this as much as the boys did. I would find myself catching up to the girls before the gaggle of boys behind me caught up. It was always awkward, because I didn’t know what to do with the girls once I got up to them. I just waited out the lag time for the other boys to arrive. To be clear, I wasn’t a faster runner than the boys or the girls, for that matter. I just went all out. It didn’t make sense for me not to. At that age I didn’t have the self-awareness to understand what was going on.
Once I got a little older, we graduated from recess to actual P.E. classes. “Physical Education” meant doing lots of different sports. Again, I kept going all out, no matter what game we were playing. Gradually, I started to understand that 100% effort could bring results that amazed me. Here I was, a scrawny, not particularly agile kid pulling off what seemed to me like miracles. Playing football, I remember sprinting full speed to catch a long pass, sliding on my belly in the mud with arms stretched out in front of me and making the catch. I did the same thing chasing a fly ball playing baseball, the belly-skidding catch. By this point I had the self-awareness to realize I routinely chose maximum effort whereas other people rarely did. It was my middle school epiphany.
With this new awareness , I realized I could do a mental replay of my accomplishment – a feat borne from 100% commitment – and savor it. I didn’t have a term for the feeling then, but I now call this satisfaction “Deep Happiness.” Achieving something requiring supreme effort stays with you. That sensation, it’s immensely fulfilling, a gift that keeps giving, even after many years have gone by.
By the time I was an eighth grader, I gravitated to distance running. The penalty for lacking athletic giftedness was less severe and trying hard was richly rewarded. I was the slowest distance runner on my team when I started and the fastest two years later.
I was then and am now a passionate person, not just in running. So many people aren’t discernably passionate for much of anything, at least not to my eye. I don’t understand why.
Let me assure you, having such an unusual zeal for running -and most everything else I do – doesn’t make me feel superior to others. I seem to make more mistakes than most people and often misread social cues. I’m definitely a person who careens from one error to another quite frequently. Rushing headfirst through life leads to enough mistakes to make me humble.
To circle back to my athletic life, running affords me ample time to introspect, something I need to do because I screw up so often. My running time in the morning is my space to be creative, to figure out some patterns of mistakes I make with my relationships, to learn how to be a better father, husband, and friend. Even if I don’t come up with brilliant answers, I’ve come to be a connoisseur of better questions. Again and again, I try to come up with better questions.
One thing I have realized is that I can’t obtain happiness through sheer will power. Happiness has to come along as a by-product. If I do something creative or help someone out, happiness results from that. But I can’t grab it by itself and it doesn’t work as an ulterior motive.
To my way of thinking, mantras don’t work. The more self-aware you are, the more this is true. You can’t fool yourself into believing something that isn’t abundantly true.
If you want to be confident before a race, do this: First of all, give yourself at least three months to ramp up every aspect of your training and recovery. Essentially, you’re setting yourself up for success. Before your targeted race, confidence naturally comes from a recent fast workout or race you run to get ready for the big race. Your positive mindset is then based on fact, not the rah rah flimsiness of a mantra.
That said (and I know that this is mantra-adjacent), I do believe in the power of defining oneself as a person who has dignity and value. For example, I define myself as an artist and an intellectual. Doing so nudges me to hold myself to a higher standard than what I would allow myself to accept otherwise. (I don’t need to be grandiose and consider myself the world’s greatest artist or intellectual, just a person worthy of the term.) I also define myself as a kind person. There’s something more real and heartfelt in naming what you are or at least aspire to be.
Back to running specifically, I strive to find the sweet spot between underachieving and perfectionism. In Runners World and most running articles, runners are urged to back off. “Cut back on mileage.” “Ease up a notch in your workouts.” “Take more rest days as you get older.” I want to push back with, “Geesh, I’m quite aware I’m getting older, but I don’t have to baby myself.” I say if you wake up in the morning and you truly need more rest before your next training run, get more rest. Otherwise, go forward with your training.
I don’t know if I have some rare gift as a runner or not, but I almost never feel the need to take a day off. I’m 75 and I enjoy seven days a week running. I understand the value of a coach reining in a pro athlete who is truly pushing the limits. (Indeed, for most of my life I’ve taken a day off each week using that day to bicycle a beautiful 35-mile loop, and it served me well.) There are times when less is more, but I think those times are much rarer than the running articles would lead you to believe.
I can see why they write those stories. They make the reader feel the relief of reducing the times they exert themselves. Following this “take it easier” advice lowers the risk for running injuries, too. It seems like at least half my running friends are injured much of the time, so I understand the allure of anything that will help free themselves from frequent injury.
I see my training as a grand experiment. My working hypothesis is, “How good can I be?” People who are often injured don’t get to answer that question. I understand that and don’t dismiss the “ease off” advice lightly. My response? I think I can train properly and hold off on cutting back by doing a gazillion strength exercises and devoting myself to recovery much more than most people.
I know some runners do everything possible to avoid injury and still get hurt. That’s just bad luck, and no one is immune. If that happens, no blame, no shame, just take some time off and follow your rehab regimen, until you’re gradually able to get back to running.
I say for any downturn in your running life (a bad race, an injury or whatever) allow yourself twenty-four hours for a pity party and then move forward with a plan to get stronger.
Now, let’s look at the other end of the scale from easing off in training: perfectionism. I’m a runner who wants to put myself in a position to win for my age group in every race I’m in. Whereas my six-year-old self went all out all the time, nowadays I pick and choose. I’m grateful for my early efforts, because they have enabled me to push harder in a race as an adult. It’s similar to developing a work ethic when you’re young, something that’s hard to do once you’re older.
Social media is full of hacks for runners, and the word “optimal” often comes into play. A perfectionist feels compelled to train “optimally” every time they run. This really is a set up for a running injury. One needs to train optimally over all the long years ahead, not for the moment. I do hard workouts but not with the same effort I run a race. Also, there is a certain amount of stress that goes with perfectionism and nobody needs that.
Here is the basic structure for my weekly training: the two keystones are 1) a repeat-interval workout that includes different paces totaling approximately 20 laps, plus 2) a long run of two hours, sometimes more. The other five days are a bit shorter runs. For two of those five days, I mix in about six all out sprints. Plus, one day a week I do hill sprints. After these sprints I resume regular running. Frequent short stretches of faster running maintains a dynamic stride that will die out otherwise. These days I run for a set amount of time, not miles. It’s just easier that way.
I’m odd because I almost never do tempo runs. My workouts usually emphasize boosting VO2 max, a variety of hard efforts from three to six minutes long. I’m happy to say, I’m in a group led by my running guru, Scott Tucker. Each week he gives us the task of running varied paced intervals that are connected to a concept often involving astronomy or some other science-y idea. These quirky workouts are hard but they’re fun, and the camaraderie is fantastic.
I concentrate my energy on my workouts and sprints. Instead of doing tempo runs, I do what I call HappyFast running, a pace that’s more like marathon pace. I feel I get a minor training effect from this kind of running and it’s certainly more pleasurable.
Given that my week of running is primarily just me running along slow enough to think my thoughts, the temptation might be to fill my time with podcasts and music, but I like to start out by staying unplugged and instead getting lost in introspection. Halfway through my run I might switch to whatever I want to hear on my phone, but not before. I treasure that time when it’s just me running. During that period, I problem-solve any relationship issues I might have. I often run routes that take me by some bakeries, just for the delight of the whiff.
I have stopped for fragrant shrubs and trees, too.
Steady running offers ample time for creativity. Sometimes I come up with jokes. More often, I make up songs. I like to sing and often I scat sing. If you’ve never tried scatting, it takes some guts to get started. You just start singing a random syllable and improvise from there. The beauty of it is that there’s no one around to hear you (and no one to judge you), at least not when I do it on my early morning runs.
I mentioned my quest for better questions earlier and that search is perhaps the best thing that happens on my runs.
I’ll finish this piece with some tips about strength work and recovery that are rarely mentioned in running articles.
I used to do ice baths for recovery. Now I frequently enjoy relaxing warm baths. When I feel the need for full recovery, I get in the tub with about three inches of very warm water, splash water on my legs, and then rub in Epsom salts. A little later, I add more warm water and just relax.
At the start and end of every day, do ‘4-7-8 Breathing’ to tamp down any tendencies toward fight or flight. This technique lowers stress and helps you fall asleep. [‘4-7-8 Breathing’ is a simple relaxation technique where you inhale quietly through your nose for four seconds, hold your breath for seven seconds, and exhale forcefully through your mouth (making a “whoosh” sound) for eight seconds, based on yogic practices and popularized by Dr. Andrew Weil, to calm the nervous system, reduce stress, and help with sleep.]
In the morning while still in bed, I do ankle rotations to get ready for movement, which for me includes a morning run. Also, while still in bed, I do a little supine dancing. My torso and hips are all I need for this. Dancing in bed might seem strange and kind of funny, too, but it’s more doable than you might think. This is not mosh-pit style dancing. It’s more like the sensuous dancing you might do while listening to Barry White, and it takes less than a minute. All I know is it feels good.
It’s good to spend some of your day lying on the floor or bed. You’d be surprised by how much more daytime recovery you can get lying down rather than sitting.
I also recommend petting your dog or cat, if you have one. Do this more than people usually do. Better yet, get on the floor and cuddle with your pet.
We all know the value of getting plentiful sleep, but are you good about doing all the things you can to make the most of it? Pick a bedtime and stick to it. Your bed should feel luxurious each time you lie down. Your bedroom should be dark and a little bit cool.
To knead sore muscles, I choose a rolling pin type tool rather than a foam roller. Either way, it’s more effective to move it over just a small section of your leg, like two inches. Then move to the next section.
Bottom line, define yourself as King of Recovery. (If not “King,” then whatever comparable word suits you.) Approximate the same recovery methods that pro runners use.
I believe in strength work, whole heartedly. For many years, as a masters runner, my strength work was haphazard. Once I was fully committed to it, I started winning.
My thinking is that it’s better to strengthen as many muscles as possible, rather than do three sets of fewer types of exercises. I usually just do one set, because over the course of a week I end up doing almost a hundred different exercises. So, here’s the thing: take an exercise that’s helpful for runners and figure out more variations of it. I’m a big believer in skipping. Before sprinting or doing a workout I recommend A, B, and C skips (watch Youtube, if needed), but you can do more. I like the feeling of being a child again and just skipping with that in mind is a starting point. After that, I skip for height, then skip for length. Then I skip while swiveling my hips like Elvis Presley.
Take every stretchy band or Swiss ball exercise you’ve heard of and invent some additional ways to do them. Lunge every possible way. Get a balance board and stand one-legged on it with your eyes closed, hold and then do some knee bends. See if you can dance on it. Do calf raises going up on both legs and slowly down on one leg. Tip toe around the house, then walk on your heels, then the sides of your feet. Figure out every way you can strengthen your feet. I start out by pushing all my toes against my hand, then isolate my big toe and then reversing direction. There are also different ways to scrunch up your feet like a fist.
Here is what might be my main secret for avoiding running injuries—run backwards three times a week. (I know this is not new information, but I rarely see runners actually doing this.) Usually I do my backwards running on a high school track when I know no one is going to collide with me. I just do this for a couple of straightaways but that seems sufficient. Sometimes when I know it’s safe, I run backwards up a steep road.
Anything you can do to balance out your eccentric muscles with your concentric ones helps stave off injury.
My last tip is for racing. Before the race, use your watch to find the 800-meter mark. Figure out a realistic mile pace beforehand. Once you’re racing, check how you’re doing at the 800-meter mark. If I wait until the first mile mark to correct my pace, it’s often too late to put myself into position to win.
Throughout the race I am unusually busy thinking about my strategy, monitoring, and positioning. I attach myself to a runner and let them carry the load and shield the wind. Being that close, requires constant attention. I’m on high alert in case the runner tries to break me with a surge. I preplan whether to go with him or whether to let him go and stay at my pace. There should be no “Oops, I wish I’d stayed with him” after the race. Post-race thoughts are so much happier when you can congratulate yourself for making smart decisions.
Most delightful of all, I figure out my decisive move at the end to win my battle with the runners near me. The point of all this thinking is to be so busy with all these useful thoughts that when the race gets tough, there is little head space for negative thoughts. It’s never good to dwell on “poor me, the race isn’t going like I thought it would.” If I start off too fast, I can’t overcome the pain toward the end and “poor me” thoughts are inevitable. But if I get the opening pace right and pay keen attention with a mind fully occupied with strategy, a race can be fun and exciting.
As for healthy food, I’m known to eat carrots at any time of day. One of the high school kids who I coached came to our team Halloween party as “Coach Winn”. Chewing on a carrot was the key part of his costume.
Other than that, I generally bake plenty of sweet potatoes so they’re ready to add to a meal; also, turkey jerky, baked tofu, cans of beans, and tins of salmon. Yogurt and miso paste are always there in my fridge. I could go on, but hopefully this is enough.
I have less will power than you might think, so I use the “Nudge” method, as much as I can. Have you heard of it? Basically, you rearrange your life so that things that should be avoided are made harder to do, and things in your long-range best interest are made easier to do. With this in mind, foods that don’t hold their weight nutritionally are banned from my house, and my favorite healthy food is always easy to grab or throw into a meal.
I’ll end with the hope some of this advice spurs you to find your own path to make your running life more meaningful.
Your own creativity can lead you to deep happiness. Many miles with big smiles.
For a deeper dive into long lasting happiness as it applies to running, feel free to request my own book HappyFast Running. I can send it to you for $10 plus the cost of mailing it. My email is dougwinn@hotmail.com. I’m definitely not in this for the money. I’m selling the book basically at cost just because I’d like more people to get exposed to some ideas that I don’t see out there in the running world.
[When I heard the wise words of Bowerman Track Club Hall Of Famer Doug Winn, I immediately wanted to know more about him. Look at this Birth Date 02 Feb 1950, look at those times. – JDW]
Performances
In 2010 when Doug was 60 he won the World Indoor 3K and then USATF Masters Championships for the Half Marathon, 20K and 25K on the roads (with American records), 15K Trail, 10K and 5K Track, and 5K Cross Country. His most satisfying race in 2010 was the Sauvie Island Half Marathon in 1:17:00.
That year he was selected USATF Masters Male Distance Runner of the year and Bowerman Master of the Year. In 2013 when he was 63 he won the USATF Club Cross Championships. In 2015, he won the Club Cross Championships and the USATF Cross Country Championship in Bend (2016) and the Masters 10K Championship on the roads in Massachusetts.
”I don’t know how much longer I can train and compete at this level of intensity, but it’s been a great ride so far.”
Source: BowermanTC.com