We’re constantly seeking ways to improve our performance and reach our goals as runners. We train hard, push ourselves to the limit, and strive to be the best we can be. But there’s one aspect of training that often gets overlooked, and it’s perhaps the most important of all: seeking suffering.
Now, I know what you’re thinking. “Seeking suffering? That sounds crazy!” And you’re right, it does sound a bit unusual. After all, why would anyone want to intentionally put themselves through pain and discomfort? But hear me out, because seeking suffering is actually the key to unlocking your full potential as a runner.
To understand why seeking suffering is so important, we need to take a closer look at how our brains work. According to one theory of the brain called the “central governor model,” the brain is set up to protect us from danger. It’s constantly monitoring our body, and if it senses something concerning, it begins a process to protect itself.
In running, this means that when we push ourselves hard, our brain starts to send fatigue messages to our mind. It’s essentially telling us to slow down or stop, even if we’re physically capable of continuing. This is why those first few runs as a new runner can be so tough—not only are we not yet physically trained for them, but our brain is screaming at us to stop.
But here’s the thing: the more we expose ourselves to suffering in training, the more our brain adapts. It starts to realize that running isn’t actually a threat, and it takes more and more effort before it starts sending those fatigue messages. This is where the magic happens.
So how do we go about seeking suffering in a way that’s safe and effective? The answer is the drip method. This means gradually and steadily exposing ourselves to a little more suffering each time we train. We do this through a combination of speed work, tempo runs, and long runs.
A smart training plan will typically include one to three workouts per week where we intentionally seek out suffering. These workouts might be:
By consistently exposing ourselves to suffering in these key workouts, we train our brain to tolerate more and more discomfort. We build mental toughness and resilience, which translates directly to better performance on race day.
Of course, seeking suffering isn’t easy. There will be times when our brain is screaming at us to stop, and it takes a lot of mental strength to push through. This is where mantra development comes in.
A mantra is essentially a short phrase or set of words that we repeat to ourselves during tough moments in training or racing. It can be something as simple as “Stay strong” or “You can do it,” or it can be a physical cue like shaking out our arms or focusing on our running form.
The key is to find a mantra that resonates with you and helps you stay focused and motivated when the going gets tough. Experiment with different mantras during your key workouts, and see what works best for you.
Perhaps the biggest benefit of seeking suffering in training is the confidence it builds. When we consistently push ourselves outside of our comfort zone and come out the other side, we start to believe in ourselves more. We realize that we’re capable of handling discomfort and that we have what it takes to achieve our goals.
This confidence is invaluable on race day. When the pain sets in and our brain starts telling us to quit, we can draw on our training and remind ourselves that we’ve been here before. We know we can handle it because we’ve done it countless times in training.
Of course, it’s important to note that seeking suffering doesn’t mean being reckless or pushing ourselves too hard too soon. It’s all about finding the right balance and gradually increasing the challenge over time. If we suffer too much too soon, we risk injury, burnout, and a loss of confidence. But when done correctly, seeking suffering is the ultimate form of brain training.
So the next time you head out for a run, remember to embrace the suffering. Seek it out in your key workouts, and view it as an opportunity to build mental toughness and resilience. Develop a mantra that works for you, and use it to stay focused and motivated when the going gets tough.
Most importantly, remember that seeking suffering is all about the long game. It’s not about any one workout or race, but rather the cumulative effect of consistently pushing ourselves outside of our comfort zone. It’s about gradually building our tolerance for discomfort so that when race day comes, we’re ready to handle anything that comes our way.
So embrace the suffering, my fellow runners. It may not always be easy, but it’s the key to unlocking your full potential and achieving those breakthrough performances you’ve always dreamed of. Trust in the process, stay focused on your goals, and most importantly, never give up.
Happy running!
For more tips and strategies on how to train smarter and race faster, be sure to check out our McMillan Run Team and personalized coaching options. With the right guidance and support, you can take your running to the next level and achieve your biggest goals.
Incorporating suffering into your training should be done gradually and carefully. Start by adding one challenging workout per week, such as a tempo run or interval session. Gradually increase the intensity and duration of these workouts over time. Always listen to your body and allow for proper recovery between hard efforts. Remember, the goal is to push your limits safely, not to risk injury or burnout.
Effective mantras are personal and should resonate with you. Some popular options include:
Experiment with different phrases during your training runs to find what works best for you. The key is to choose a mantra that motivates and focuses you when the going gets tough.
The timeline for improvements can vary depending on your current fitness level and how consistently you incorporate challenging workouts. Generally, you might start noticing mental benefits, such as increased confidence and resilience, within a few weeks. Physical improvements, like faster race times, may take 4–8 weeks or longer to become apparent. Remember, consistency is key—stick with it, and you’ll see results!
While seeking suffering can lead to significant improvements, there are risks if not approached carefully. Overtraining, injury, and burnout are potential concerns if you push too hard too soon. It’s crucial to balance challenging workouts with proper rest and recovery. Listen to your body, and don’t be afraid to take an extra rest day if needed. Gradually increasing the intensity and duration of your suffering-focused workouts will help minimize these risks.
The principles of seeking suffering can be applied to many areas of life. Whether it’s in your career, personal relationships, or other hobbies, embracing challenges and pushing your comfort zone can lead to growth and improvement. Start by identifying areas where you’d like to improve and setting small, achievable goals. Gradually increase the difficulty of these challenges over time, just as you would in running. Remember to celebrate your progress and use setbacks as learning opportunities. By adopting this mindset, you can unlock your potential in all aspects of life!
SPECIAL OFFER
For a limited time, I’m offering a 14-day free trial of McMillan Training. Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. If you don’t like it, just cancel and you owe nothing. It’s a great way to experience training on what has been called, “The best training system on the planet.”
Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.
NEWEST ARTICLES:
You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!
You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!
You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!