Inspired by a new lease on life after a major medical challenge, today I’ll share how participating in the Cox Enterprises 5K serves as a metaphor for how I approach some of life’s challenging moments. For the record, it’s wise to consult with a healthcare professional before starting any new fitness programs, and it’s better when you’ve properly prepared for a run, like a 5K. But sometimes we contend with challenges that we feel ill prepared to face. For me, the recent Cox 5K presented such a challenge.
Once you’ve committed to something, it’s time to lace up your running shoes and give it your all… even when you’re not feeling prepared for it. Here are three strategies I follow to tackle those uphill battles.
Running is a great metaphor for life because there are times when you need to sprint and others when you must pace yourself. It's not always about being the fastest; it's sometimes about enduring to go the distance in order to reach your goals.
– Al Viller
Prepare as Best You Can
Let’s be clear. I could have made training a priority and prepared better. I knew the date of the Cox 5K well in advance and a healthy choice would’ve included the Couch to 5K training program. That was my plan, however, I allowed work and some other competing priorities to consume my training time. While not recommended, my path this year took me directly from desk to 5K.
On your mark: Before beginning any challenge, large or small, it’s important to start your day right, whatever “right” means for you. I start mine with a well-established morning routine. This sets the tone for what’s ahead. I think of it as the calm before the storm. It’s your time to focus, meditate and mentally prepare.
Arrive early: Whether at a starting line or an important meeting, arriving early can make all the difference. I find that it allows me to gather my thoughts, warm up and stretch – both mentally and physically and focus on what I want to achieve. In life, this means gathering your resources, understanding what you’re about to face, setting priorities and making a plan.
Maintain focus: If you feel unprepared, don’t waste time lamenting and thinking “I should have” done this or that. We too often “should” all over ourselves, and that’s not productive. Focus your attention on what needs to be done now to propel you forward. Even a small amount of preparation builds confidence, and confidence is your greatest ally in any challenge.
Running teaches us that we have the power to overcome not just the miles on the road but also the obstacles in our path. It's a reminder that we’re capable of achieving greatness.
– Unknown Author
Run Your Own Race
Once the race begins, I apply a simple rule: run your own race. The same applies to life’s challenges. You might see others sprinting ahead. Good for them! Remember, you’re not competing with them. If you’re competitive, compete with yourself… how you did “the last time.” That said, if you see someone struggling along the course, offer encouragement. You never know the positive impact you might have on another person. Strive to be the best you can be in whatever circumstances you find yourself.
Gravity is your friend: In a 5K or in life, I’ve found that being aware of and adapting to the terrain enables me to achieve better results. When I reach the top of crest and head downhill, for example, I pick up the pace, take longer strides and often sprint. Gravity works in my favor, so I leverage it. The same applies metaphorically in life. When you reach a major milestone or goal, you’re at the top of a proverbial hill. Use the energy from that momentum to accelerate your progress.
On the other hand, I slow my pace and allow myself to recover when tackling a hill. Sometimes, I downshift to a brisk walk and take deep breaths which allow my pulse to stabilize. The key is to keep moving forward… progress no matter the pace.
Close the gap: During the race, as in life, there will always be people ahead of you. Comparing myself to others or looking too far ahead can be discouraging; however, I’ve found that focusing on something not too far ahead is motivating. It might be another person, but often it’s an object. In my mind, I’ll repeat “close the gap” until I do!
Of course, there will be those who pass you. I consider them a distraction from what I set out to achieve and refocus my energies on my own race.
Energy flows where focus goes, so be intentional when comparing yourself to others or selecting an object to run to. Is it deflating or inspiring?
Celebrate victories, large and small: Additionally, celebrate small victories along the course, mile marker one… the top of the next hill. Celebrations can be simple. For me during this race, it was smiling and saying thanks to the volunteer shouting encouragement and high fiving a few police officers along the route who were monitoring traffic and keeping runners safe.
We all run the same course but how we choose to run it is up to us. Each race is unique, and you’re the only one who can run yours. Whether it’s a 5K, a project, your career or your life, it’s as much about the journey as the destination. Provided you learn and grow from the experience, each one prepares you for the next.
Finish Strong and Celebrate
As you approach the finish line in a 5K or for any other goal you’ve set for yourself, let the adrenaline kick in. You can see the end, and it’s time to give it everything you’ve got. This is where you dig deep and find the strength to finish strong. The cheers from the crowd are your fuel, and the satisfaction of completing the race is your reward.
Don’t look back. Leave it all on the track.
– Tucker, a character in Racing Stripes
Finish strong: You’re tired, maybe even totally gassed. Your legs are burning. Finishing strong means not giving up, even when things get tough. The last mile – either physically or metaphorically — is often the most difficult. Lean in and push! Breathe and remember WHY you’re doing what you’re doing. I’m confident that you’ll find the strength to finish strong, no matter how challenging it may seem. Channel your inner determination and turn your focus on the finish line that’s within your reach.
Let’s celebrate: When you’ve crossed the physical or metaphorical finish line, remember to celebrate. Just like the joy and satisfaction you feel when completing a race, relish your achievement. Celebrate with those who’ve been with you through your journey – your family, friends, colleagues and supporters. It’s a moment to acknowledge what you’ve achieved and the perseverance that got you through.
At the end of the 2023 Cox 5K, I connected with friends and coworkers. I also happened upon a team of first responders leaning against a wall chatting. As I approached them smiling, I thanked each one for their service. With a little wry humor, I joked that I was very grateful to be able to meet them standing strong at the end of the race, implying that I could’ve met them lying on the pavement looking up. 😉
Personal reflection: Once finished, I was thrilled to learn that I improved my time from 2021 by three minutes! That got me to thinking… what might I have been able to achieve with proper preparation? Inspired, I’ll use this Cox 5K as the catalyst to continue my fitness journey and look forward to 2024! That said, I’ll give myself… particularly my legs, a few days to recover.
What’s next for me?
Inspired after reading Younger Next Year, A Guide to Living Like 50 Until You’re 80 and Beyond, I committed to three things outlined in the book. Simply put: 1) Exercise… for the rest of your life! 2) Eat healthy or at least eat less junk, and 3) build or maintain meaningful connections with others. Even though there were no surprises, I found the book worth reading.
Here’s one of my fitness goals for 2024 and how I’ll train for it:
Parting Thoughts
I used to think that running anything more than a mile was redundant. That was before I ran my first 5K with my kids on accident, but that’s a story for another time. Since then, I’ve gained an appreciation for running.
Life tests us. Some challenges are unexpected while others are self-inflicted. It’s human to feel unprepared at times. But just like running a 5K, with the right mindset and approach, you can conquer the most daunting of uphill battles. Prepare as best you can, run your own race, finish strong and celebrate your progress and the achievement at the end. Remember that each challenge you overcome makes you stronger for the next one. Life is an extraordinary adventure, and you’re the resilient runner of your own race.
Inspire on!