Born to Run with Vassos Alexander #31
Dr. Rangan Chatterjee talks with BBC Radio 2 sports presenter and author Vassos Alexander, who shares his journey from being unfit in his early 30s to completing the 153-mile Spartathlon. Vassos emphasizes that running is accessible to everyone, regardless of fitness level, and offers profound mental and physical benefits.
Deep Dive Analysis
11 Topic Outline
Vassos Alexander's Personal Journey to Running
The Spartathlon: A Historical 153-Mile Ultra-Marathon
The 'Born to Run' Concept and Human Endurance
Mental and Emotional Discoveries in Endurance Events
The Simplicity and Accessibility of Running
Encouraging Beginners to Start Running
Non-Running Benefits: Therapy, Creativity, and Well-being
Addressing Running Injuries and Gait
Overview of Vassos Alexander's Books
The Importance of Stepping Outside Your Comfort Zone
Running and Technology: Finding Joy in Simplicity
4 Key Concepts
Endurance Running
This term is preferred over 'ultra running' to describe long-distance events, as it emphasizes inclusivity and accessibility for people of all shapes and sizes, rather than suggesting it's only for 'ultra fit' athletes. It highlights the mental and physical stamina required for sustained effort over long periods.
Default Mode Network (DMN)
This is a creative part of the brain that becomes highly active when an individual is not focused on a specific task, such as during a run or a walk. Activating the DMN can lead to new ideas and problem-solving insights, as the brain processes information in the background.
Nature Bathing
Also known as 'forest bathing,' this practice involves immersing oneself in nature, often through activities like walking or running outdoors. It is a prescribed method for enhancing well-being, as the natural environment can heighten the positive experience of exercise.
Comfort Zone Expansion
The idea that consistently pushing oneself slightly beyond current limits, whether in physical activity or other life challenges, leads to a gradual enlargement of one's comfort zone. This process fosters personal growth and improvement, making previously daunting tasks feel more manageable.
6 Questions Answered
Vassos started running in his early 30s after noticing a 'flop of fat' while playing golf. He initially tried a gym and hated it, but found a 'fog lifted' when he tried running outdoors, despite struggling to run even 200 yards at first.
The Spartathlon is a 153-mile ultramarathon race from Athens to Sparta, following the route of the ancient Greek messenger Pheidippides. It honors Greek history and culture, with participants running through villages where locals offer support.
Long-distance running acts as a form of therapy, allowing the brain to perform a 'control-alt-delete' and 'refresh,' leading to a better mental state. It helps individuals work through problems and gain clarity without actively focusing on them, activating the brain's creative default mode network.
Beginners should start with a run-walk approach, gradually increasing running steps. It's important to remember that running is most uncomfortable at the start, so persistence is key. Focus on finding joy in the activity rather than pace or distance, and don't worry about perfect form.
While technology can track progress, Vassos found that being too obsessed with gadgets like Garmin watches detracted from the simple joy of running. He prefers to run 'on feel' and not track every detail, believing that running is more pleasurable without constant monitoring.
His first book details his personal journey into running and includes stories from inspirational athletes and famous runners. It celebrates how running fulfills different needs for various people, emphasizing the transformative power of the sport.
23 Actionable Insights
1. Simplify Health Approach
Recognize that getting healthy doesn’t have to be complicated, as everyone has the ability to feel better than they currently do.
2. Prioritize Health for Happiness
Understand that being healthier leads to greater happiness and a more fulfilling life, as feeling better allows you to live more fully.
3. Daily Comfort Zone Expansion
Make a daily effort to step outside your comfort zone, even slightly, as this practice will gradually expand your comfort zone and lead to personal improvement.
4. Embrace Discomfort for Growth
Understand that enduring physical and mental discomfort, such as during long runs, can lead to a ‘better version’ of yourself and a profound sense of contentment.
5. Just Start (Walk or Run)
Begin your movement journey immediately, even if it’s just a walk, without waiting for special running shoes or equipment.
6. Start Running Without Judgment
Give running a try regardless of your current fitness level, perceived ability, weight, or fear of judgment, as these concerns don’t matter once you’re out running.
7. Persist Through Initial Discomfort
Stick with new exercise routines, especially running, even if you initially dislike them or experience minor discomfort, as it’s often ‘at its worst at its earliest’.
8. Employ Run/Walk Strategy
Start with a run/walk strategy (e.g., run for a minute, walk for 30 seconds) and gradually increase running intervals as your fitness improves.
9. Run Outdoors for Freedom
Choose to run outdoors rather than on a treadmill, as it provides a heightened sense of freedom and connection to what our bodies are ‘meant to do’.
10. Walk/Run for Creativity
Step away from your desk for a 15-minute walk or a quick run to activate your brain’s default mode network, fostering creativity and problem-solving.
11. Run with Joy, Not Pace
Approach running with a sense of joy and self-credit, rather than focusing on specific paces or distances, especially when starting out.
12. Prioritize Short, Consistent Runs
Make running a consistent part of your routine, even if it’s just a 10-minute run for fresh air, as its simplicity allows for flexibility regardless of schedule or location.
13. Start Running at Parkrun
Begin your running journey at a Parkrun event, as it offers an incredibly welcoming and inclusive environment where you won’t feel out of place, regardless of your shape or size.
14. Reduce Tech Obsession in Running
Avoid becoming overly obsessed with running technology and gear, as this can detract from the simple joy and intrinsic motivation of the activity itself.
15. Run “On Feel” for Enjoyment
Practice running ‘on feel’ and listen to your body rather than constantly tracking metrics, which can enhance the pleasure and intrinsic motivation of your run.
16. Prioritize Intrinsic Motivation
Focus on the internal rewards and enjoyment of an activity rather than external validation or tracking, such as on social platforms like Strava.
17. Re-evaluate Lifestyle with Age
Acknowledge that as you get older, you may need to consciously choose between adjusting your diet, increasing exercise, or accepting weight gain.
18. Leverage Life Events for Health
Use significant life changes, such as becoming a parent, as a catalyst to re-evaluate and improve your health habits.
19. Quit Smoking for Health
Eliminate unhealthy habits like smoking, as this foundational change can pave the way for further health improvements.
20. Trust Body’s Running Adaptability
Believe in your body’s inherent ability to adapt to running and overcome minor niggles, drawing on the idea that humans were ‘born to run’.
21. Don’t Fret Running Form
Don’t be discouraged if your running form isn’t ’elegant’ like elite athletes; even successful runners can have unconventional gaits.
22. Seek Simple, Actionable Tips
Listen to conversations with diverse experts to gain simple, immediately actionable tips that can transform how you feel.
23. Read Inspirational Running Stories
Seek out books and stories about how various individuals, including athletes and public figures, got into running and what it means to them for inspiration.
5 Key Quotes
It doesn't matter where you are on the journey, it doesn't matter where the journey is going to, but just get on it because you really, I promise you, I honestly, you can see my body language, I honestly promise anyone who's listening, try it, just, you will not regret it.
Vassos Alexander
The you that emerges from the discomfort of an endurance run like that is a better version of the you that went in somehow, it's like stripping down an engine and putting it back together slightly better.
Vassos Alexander
Our lives are so comfortable, but sometimes getting out of that and stripping it back and getting uncomfortable is the best thing for us.
Vassos Alexander
Simplicity is the ultimate sophistication.
Vassos Alexander
I think if it didn't happen on Strava, so much the better.
Vassos Alexander
1 Protocols
Vassos Alexander's Tips for Starting Running
Vassos Alexander- Just start with anything, even a walk, without needing special shoes or equipment. See where the journey takes you.
- If running feels too hard, begin with a run-walk approach. Take a few running steps during your walk, and gradually increase the number of running steps each time you go out.
- Remember that running is most uncomfortable at the start. Don't be discouraged by initial pain or discomfort; try to keep going as it gets easier over time.
- Try to run with a smile on your face. Don't focus on achieving a certain pace or distance, but rather find joy in the act of doing something for yourself.