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As I say goodbye to my 43rd year around the sun, I thought I’d share my 43 best things I’ve learned as a runner through my life. Take one and remix it, or all 43. Just don’t make the silly mistakes I made so you can have a dope 2026 and beyond.

Comment or reply on what I missed and what you’ve done that could add to this list to make it better.

1. Strength training is the secret sauce

This is honestly one of the few true “magic fixes” for most things running and, dare I say, life. When I’m injured, I’ve found that strength training actually increases my recovery time.

Tight Achilles? Do some isometric 30-45 second single leg holds, and it will feel better in a few minutes.
Lightly strain your lower back? Do light lifting on other parts of your body, and your back magically feels better for a few hours

It pairs well with being consistent, gradually increasing load, and running easy. All 1 Better Run seasonings.

Fun science-backed theory: strength training isn’t a 1:1 direct benefit, meaning when you lift regularly, you don’t “power through” a run better. Based on the evidence I’ve gathered, it allows you to do more work (intensity and volume) without getting injured.

It’s hard to tell that it’s working because it’s all happening as invisible insurance. Think of it like the ghost in the machine or again magic.

Read the following points on strength training and why I 100% believe in it. My discovery process (Science/studies, talking to experts, and applying it with my own experience) has proven this over and over again.

Here’s a brand new episode I did on the ten best bang for buck (time) strength moves for runners
Not ready for the gym? Here’s an episode on the five best body weight strength moves for runners

2. Calves Are Key For Runners

Calf strength is often overlooked, but it’s a force multiplier.

Plantar fascia problems? Achilles issues? Shin splints? Tight calves? ¿Anterior tibial tendinopathy?

Do calf/soleus strength work to fix most, if not all, of that stuff.

I did a deep dive on calf raises, feet, and how you can actually lift too much and injure yourself here.

3. You don’t have to be the best at the strength training workout

Good form is a priority, but you don’t have to be the prettiest at it. Just show up consistently with good-enough form, and it pays off over 3, 6, 12 months, and more.

4. Consistency > Intensity

Over the last four years, I’ve just been showing up and running most days, and I’ve gotten faster than I was 20+ years ago. It’s played out, but the message is all facts.

5. Run Commuting Is Free Aerobic Base Fitness

This is one of the easiest ways to be consistent and build your aerobic base. If you can run to your destination (work, school, shopping, etc.), you’ll find the time to get in a lot of easy running.

6. Progress won’t be linear

If progress were linear, I’d be running a 2-minute 5k and have the world record. The fitter you get, the more energy it takes to get even fitter—so value the journey since that’s all you’re doing anyway.

Gains happen when you zoom out and stop living interval to interval. Stick with it for one, five, or ten years and you’ll turn into a beast.

7. Racing Isn’t My Favorite Thing

I race to train, not train to race. I love showing up each day and being consistent—that’s the carrot for me. Racing well and getting best times are just byproducts of said consistency.

8. Running is a Mostly Introverted Activity

It’s really hard to find someone at your ability, who can run at the same time, wants to do your workout/pace/distance, and lives close enough. But introverted runners become extroverts when around others who share running as a passion.

9. Cycling & Cross Training Will Make You a “Better” Runner Over the Long Term

But it won’t make you faster in the short term. To be a faster runner, you have to run fast at the pace of your target best time. As the law of specificity states, ‘You have to do the thing to get better at the thing.’

I’m Writing A Book. Want Early Access?

It’s called “The 1% Better Runner,” and it’s about the thing nobody talks about: How to run faster, stay healthy, and never burn out—without needing a coach.

This isn’t another training plan book. It’s a system for self-coached runners who are tired of guessing.

Coming in the near future (hopefully 2026). But if you want behind-the-scenes updates, a chance to shape what goes in it, a discount on the book, bonus materials, and early access when it drops — join the waitlist here.

No spam. Just occasional updates when I have something worth sharing.

10. Dialing in my nutrition was the 3rd best thing I could have done

When I eat right (timing, enough calories, proper macros/micros), I feel like I can destroy my day. I recover well, I’m mentally fresh for work, and available for my kid/family/friends.

11. The slow-carb diet is a great tool for fat loss and fat management in the short term

I landed on the slow carb diet as a great way to lose fat in a few weeks and maintain healthy body fat during the off-season/recovery weeks/injury periods.

12. Sorting out my nighttime routine was the second-best thing I could do

I gave myself a range of time and a wind-down routine. It’s not perfect and def my weakest routine/habit, but it’s a framework, and I stick to it.

13. Dialling in my sleep was the single best thing I could do

This was a game changer and another “force multiplier.” I don’t mess around with my sleep—so much so that I stopped drinking alcohol because even one drink would ruin my sleep.

14. Having a partner who trains as much as you is cool until you have a kid

The logistical challenges of getting schedules right, training early, fitting in a workout—nothing short of getting a PhD in rocket science. I wouldn’t trade it in for anything but yeah, way more complex than I thought.

15. Training in the morning > Training later in the day

Afternoons bring out the time thieves. Before you know it, it’s 7 pm and you’re still at your desk. The morning is a clean slate, you’re fresh and ready to conquer the day.

16. Do a night run every now and then if you always train in the morning and vice versa

And playing devil’s advocate to #15 — It’s like seeing the world in 3D full color after watching it on a TV from 1967.

17. Run your favorite loop backwards

It’s a game-changer, but still really the same thing. You’ll notice different things and see familiar sights from a new perspectiv,e and then swear one way is easier/faster/flatter than another.

18. Rain running solo is an amazing cleansing experience

I’ve always loved running in the rain. Something about being wet, but in this moment alone, it’s fine. I don’t even mind that my socks are wet.

19. Running in the cold and heat makes you less sensitive to extreme weather

You’re building up a tolerance, and the more you expose yourself to different weather conditions, the easier it becomes to handle them. Just make sure you’re dressing appropriately and being sensible about extreme temperatures, please.

Thanks for sticking with me through another episode of “Running Shouldn’t Be This Complicated, But Here We Are… again.” Send it to someone else who enjoys the beautiful mess of running science and psychology.

Share These 43 Things With Other Runners That Need To Get 1% Better in 2026

20. Running on a windy day isn’t as bad as you think if you do a loop

If you do a loop, you get headwinds, side winds, and before you know it, a tailwind, so you’ll feel like you’re flying like a kite, aka “The Hand of God.”

21. I don’t like running in crowded places

My agoraphobia spikes pretty hard in these situations. It’s like being stuck in traffic but on foot… and your sweat is drying.

22. Running off-road is also another refreshing experience

It’s almost like nature is how we were meant to run and not the pavement. Plus, the soft, uneven terrain can help improve your balance and coordination and reduce injury. Win, win

23. Running is a supplemental form of “passive meditation”, but doesn’t replace “real meditation”

Running can help me clear my head, but it’s still important to find moments of stillness and introspection where I’m not moving.

24. Running without music or a podcast in your ears is therapeutic and cleansing

Using music/podcasts as a tool vs the norm makes the act of running the actual payoff. It allows me to focus on my thoughts and tune in to my body and surroundings.

25. I’m never as cold later in the run as when I start

My body warms up quickly (10-15 mins) once I get moving, so the key is not to overdress. No matter how bundled up I am, the first few minutes will always feel colder than the rest.

26. Carbs are not the devil as I originally thought

For runners looking to run their best times, they are very much needed. When I eat the right carbs, I feel literally 5 times better and have more “spring” in my step.

27. Running in a low-carb state all the time isn’t worth the hassle

I can run well in a fat-adapted/low-carb state for most runs, but for high-performing people who again, want to run their best—it’s not worth it. It can lead to a lack of energy and decreased performance, regardless of how good you feel and what influencers say

28. Proper protein is crucial for recovery

We all need a lot of protein to maintain and build muscle because running is catabolic (destroys muscle). Also, Creatine is my best friend. Most people are fine with 5g per day at any time of day.

29. Taking breaks from running when I’m not tired of running is the best thing I can do as a runner

Purposefully not running as much in the offseason helps me avoid burnout. I actually crave the structure of the run season vs “ugh, another v02max workout.”

If you’re like me and need to keep the schedule going for sanity, look to add the cross-training toolkit to your arsenal to maintain fitness levels.

30. Never going harder than 87% (volume or intensity) is the best thing I could have done

Life always be lifing, and if you’re constantly redlining, life will throw something at you, and you won’t have anything extra to give. Going 87% for 30 years is way cooler than going 105% for 30 days and burning out.

31. Never go more than 98% in a race

For most races, I have a tiny bit left in the tank for “oh shit” insurance. If you race so hard you burn out and metaphorically “die,” you’ll mess up the next few weeks or months of training.

32. Running gives me so many stories and metaphors to use in work and life

I’m constantly bombarding people with run sayings like “It’s like a 5k race… can’t go out too fast or we’ll blow up” or “It’s like aerobic base, takes a while but doesn’t go away.”

33. It takes years to become a smart runner

It’s been almost 30 years of experience with my own fitness/health/body, plus researching and working with others. I think I finally “got it”—might be able to last another 30-40 years if I play my cards right.

34. Genetics play a big part in how fast you can run, but you still have to work at it

Elite runners’ bodies use oxygen at such an efficient rate they use 50% less energy per step than us mortals. They work hard, but they were given a talent advantage—and that’s cool.

35. Performing better as I age is one of the best reasons to keep running — it’s a never-ending goal

Age-graded times let you compare your now self to your past self. Instead of accepting the decline, you can go “Oh wow, I’m still slightly faster than I was 20 years ago… age-graded.”

36. The virtuous run cycle

Stay injury-free and healthy, run more, strength train, feel amazing, get faster. Rinse and repeat.

37. The vicious run cycle

Get injured/sick/burned out, run less, don’t strength train, feel like shit, get unfit and slower. Rinse and repeat.

38. Off-season is my fav season, but then I crave the real season

I get 6-8 weeks into off-season cross-training and slowly start to miss my structured run training. Happens every year like clockwork—everything’s in a constant state of flux.

39. You should fit your running to your life and not your life to your running

Even if you’re super fit and can handle high volume, you could only average 1-2 hours most days. That’s less than 13% of your day—unless you’re a pro, running should work around your life.

40. Staying healthy and fit is like keeping your hair looking nice

It’s a never-ending grind to keep it neat and proper. As David Goggins said, “The work is never finished.”

41. Running a marathon is cool, but it is not healthy

Marathon training destroys me—I can’t show up for work and family, I’m constantly hungry and fatigued. The solution? Balance. I strive for 50% healthy and 50% fit most of the year.

42. Time always passes

2x 26-week blocks go by in a flash. Most runners think 9-10 weeks is enough for a half-marathon, but then 6 weeks out, they’re not hitting times and realize why I wanted 20-25 weeks when we started.

43. Getting Faster As You Age Requires More Work To Go The Same Speed As Last Year

This is a fun one. Getting Faster As You Age Is Like Einstein’s E = mc². Speed is expensive: every bit faster costs exponentially more energy, not a little more.

Example: To go from a 32-minute 5k to 29 29-minute 5 K takes 30 theoretical “units” of effort. To go from 29 minutes down to 26 minutes (same 3 minutes) will take you 60 “unitis” of effort. To go from 26 down to 23 would take you 90 units of effort. If you just run volume (distance or time), you will burn yourself out and get injured.

That is why plateaus occur because you stop getting returns from just adding miles, and then you need to stack all the “1%” variables and factors around training, living, recovery, life, etc.

Age is another tax: every few year,s you get a little weaker by default, so you have to keep stacking more smart work just to break even, and even more to actually improve.

43 Running Lessons That Took Me 30 Years To Learn