BITESIZE | Why We Were Born to Run | Vassos Alexander #196
Sports reporter, author, and endurance runner Vassos Alexander shares his journey from being unfit to running ultramarathons. He emphasizes that anyone can start running, regardless of fitness, and provides practical tips for beginning with small steps to experience its many positive benefits.
Deep Dive Analysis
7 Topic Outline
Vassos Alexander's Personal Running Origin Story
Initial Struggles and Persistence in Starting to Run
Transition from Unfit to Endurance Running
Benefits of Endurance Running Beyond Physical Fitness
Running as a Form of Mental Therapy and Self-Discovery
The Transformative Power of Running: A Personal Anecdote
Practical Advice for Beginners to Start Running
3 Key Concepts
Endurance Running
Vassos prefers this term over 'ultra running' to describe long-distance races, emphasizing that these events are welcoming and inclusive to people of all shapes and sizes, focusing more on the mental and self-discovery aspects rather than just elite performance.
Running as Therapy
Running can act as a form of mental therapy where the brain performs a 'control or delete and a kind of refresh,' leading to an improved mental state after a run without actively working through problems.
Virtuous Circle (in running)
The process where small acts of self-improvement, like starting to run and feeling proud, lead to a positive feedback loop that encourages further positive changes and helps break negative life patterns.
5 Questions Answered
He realized in his early 30s that he was becoming unhealthy and needed to either change his diet or start exercising, especially as he was about to become a father and didn't want to be unhealthy.
Endurance running refers to long-distance races, and Vassos prefers it over 'ultra running' because it emphasizes the inclusivity and welcoming nature of these events for people of all fitness levels and body types, rather than sounding exclusive to 'ultra fit' athletes.
Running can serve as a form of therapy, allowing the brain to 'refresh' and improve mental well-being, and it can build self-esteem and pride, helping individuals break negative cycles and start virtuous ones.
Running has very low barriers to entry; you only need a pair of shoes (or not even that, historically) and can simply start with a walk, gradually adding short bursts of running.
Start small, such as by walking and incorporating just 10 running paces, then gradually increasing to 12 or more, focusing on getting outside and slightly out of your comfort zone, knowing you won't regret the effort.
9 Actionable Insights
1. Embrace Discomfort for Growth
Intentionally seek out and embrace physical or mental discomfort, as pushing beyond your comfort zone can strip away layers, allow you to work through challenges, and emerge as a better version of yourself.
2. Just Start Running
Regardless of your fitness level, perceived ability, weight, or fear of judgment, simply give running a try, as the distance or speed doesn’t matter, only the act of doing it.
3. Implement Walk-Run Progression
When starting to run, begin by incorporating short bursts of running (e.g., 10 paces) into your walks, gradually increasing the running time or number of paces each time you go out to build stamina and confidence.
4. Build Self-Esteem with Small Wins
Engage in activities like running, even in small increments, to achieve a sense of accomplishment and pride, which can build self-esteem and initiate a virtuous cycle of positive change in your life.
5. Run for Mental Reset
Engage in running as a form of therapy or mental refresh, allowing your brain to perform a ‘control-alt-delete’ and ‘refresh’ function, leading to an improved mental state after the activity.
6. Exercise Outdoors for Clarity
Prioritize exercising outdoors, particularly running, as it can lift a ‘fog’ and provide a sense of clarity and well-being beyond just physical exertion.
7. Start with Minimal Equipment
Begin your running journey with minimal equipment, such as just a pair of shoes (or even just walking), as the simplicity and low barriers to entry make it easy to start immediately without needing specialized gear.
8. Reframe Running as Endurance
View long-distance running as ’endurance running’ rather than ‘ultra running’ to emphasize its inclusivity and focus on the experience and mindfulness over elite fitness, making it more approachable.
9. Join a Parkrun Event
Consider joining a Parkrun event on a Saturday morning, as they are inclusive, welcoming to all shapes and sizes, and provide a supportive environment for beginners to start their running journey without feeling out of place.
5 Key Quotes
The you that emerges from the discomfort of an endurance run like that is a better version of the you that went in.
Vassos Alexander
It doesn't matter how far and B, it doesn't matter how fast, but it does matter that you just give running a try.
Vassos Alexander
Your brain seems to do a sort of a control or delete and a kind of refresh. And you just, you know, you, you, you're just, you're, you're better after a run.
Vassos Alexander
Every time you go out and you come back through your front door, you will not regret having been out and you will think slightly better about yourself.
Vassos Alexander
You either stop eating what you like, or you start exercising, or you get fat.
Vassos Alexander
1 Protocols
Gradual Running Introduction
Vassos Alexander- Begin by walking.
- During your walk, incorporate 10 running paces.
- On subsequent outings, gradually increase the number of running paces, for example, to 12.
- Continue expanding the running duration until walking breaks are no longer necessary, or simply slow down the run.