How Small Wins Build Real Fitness
Going into this year, I picked up a new running plan called the Norwegian Singles Method.
(I was recently reading this book at my daughter’s gymnastics practice… I would love to know what the other parents thought I was getting into.)
The author, James Copeland, attributes the initial brainchild to his background in cycling. However, he also credits running coach Marius Bakken, who has been pioneering many of the same ideas with world-class runners.
The gist is simple... control pace to maximize physiological gains while limiting physical and orthopedic costs.
To do that, you basically have two types of runs:
Easy Pace Running – The type you could do all day, or more conventionally, a talking pace.
Sub-Threshold Intervals – Often called the “sweet spot.” Better described as comfortably uncomfortable. You couldn’t hold a conversation, but you also won’t feel completely gassed after the interval either.
You alternate between these workouts each day, and by avoiding the hero sessions that leave you physically and mentally drained, you can realistically train every day.
If you’re into running, it’s worth checking out.
I’ve found that I’ve gotten fitter and faster on a schedule of 30–60-minute runs, which is very different from the “just log more miles” approach I don’t have time for.
As a side note, if you’re new to running, I’d start with a run/walk approach. Check out Daniels’ Running Formula for a solid starting point (see Chapter 8: Fitness Training).
Where I’m Going With This…
With this new approach, I’ve been able to run just about every day, along with weight training and some mobility work.
And slowly, my streak of daily workouts keeps extending longer and longer.
And my training app has been saying nice things to me as my streak grows. And now you'll see a gold diamond next to my name.
Just to be clear, there is zero tangible value to these "major awards." Just a tingling feeling of being a winner. But that feeling got me doing training sessions I probably would have skipped if it weren’t for keeping the streak alive.
Just the other day, I got out of bed after I'd already turned the lights out to stretch for 10 minutes, realizing my streak would die if I didn’t do something.
He tells a story about a stockbroker who moved a paperclip from one jar to another for every sales call he made, until he moved 120 paperclips each day.
The takeaway is simple...it feels good to see progress, especially when the end goal is far off in the distance.
You may not feel the full reward of today’s work, but finding small wins—like checking a box to keep a workout streak alive—can keep you moving toward the bigger goal.
Originally published as Movement #301
