Hey Reader!

Over the last few weeks, I have been working on a very exciting project with the team behind the Peak Pursuits Podcast.

Peak Pursuits is an Australian Trail Running podcast that shares stories and insights into trail running. It has been running for about a year, and in what was fortuitous timing, when I reached out to see if there was an opportunity to get involved, they were looking for help sharing more interviews and content about key races!

The outcome? I already have my first two interviews live with Matt Crehan and Sophie Broome.

I would love it if you could listen and let me know your thoughts. I want to do the people and the sport justice, and any advice that could help me do so more effectively would be amazing!

You can listen on Spotify and Apple Podcasts, as well as other main places.

Thanks all!

Building Resilience in Running: What It Means and How to Develop It

Resilience is a term thrown around quite a lot at the moment. In training, we can refer to resilience as the body's ability to withstand and adapt to challenges over time (source). Creating a resilient runner means pushing out of your comfort zone and responding with growth instead of breaking down.

This resilience is not merely our mechanical ability to adapt to training. Today is about looking at the body more holistically, from what's called a biopsychosocial model of resilience, where we consider three sides to resilience: the physical side, such as sleep and nutrition; the psychological side, like mental fortitude and emotional intelligence; the social side, with how safe we feel in our support network to take risks - referring to family, friends, training partners, and coaches.

Regardless of which lens you are looking at resilience through, the consistent theme across this model is that we are trying to create a safe environment that encourages us to take risks and not feel judged, leading to positive adaptations.

A Process of Growth

Not all stress is created equal, and our stress response is also highly varied. As we've discussed numerous times, adaptation—growth—is about creating stress and then having the "space" to recover from it.

At the core of this process are two key physiological concepts: homeostasis and allostasis.

• Homeostasis refers to the body’s effort to maintain stability—a baseline of normal function. Think of it as your body's "default setting" for temperature, hydration, and energy levels.
• Allostasis, on the other hand, is the process of adapting to stressors and establishing a new normal. When we train, we temporarily disrupt homeostasis by introducing stress (such as harder workouts or increased mileage). The body then adapts, improving endurance, strength, and resilience.

The key is finding the right level of challenge. If stress is too small, no adaptation occurs. If it's too great, we risk burnout, injury, or setbacks. As Steve Magness puts it:

Beyond just physical adaptation, resilience also depends on having the right environment—one that encourages risk-taking, learning, and growth without fear of failure.

The Physical Side of Resilience

The most obvious element of bouncing back after training is the physical side. Nutrition, sleep, recovery time, and individualised training are all aspects of our physical side.

Basic guidelines here include:

• Nutrition - Ensure you are eating enough for your training, and remember, the brain uses carbohydrates for fuel. Don't train in a depleted state; get a meal within 60 minutes, ideally sooner, of training with a good amount of carbs and protein, and eat a varied and colourful diet.
• Sleep - As much as it can be tricky with our 21st-century lifestyles, aim for 7-8 hours of sleep and more if possible. Try to create a consistent routine involving going to bed and waking up within a 1-hour window of time. Practice good hygiene by keeping the bedroom cool, quiet, and dark, and avoid blue light (screens) before bed.
• Recovery - Recovery should be programmed as an integral training component by implementing recovery microcycles - meaning days between harder runs - and recovery strategies, such as massage and spa days.
• Individualised Approach - What works for me probably won't work for you. What works for either of us is constantly evolving due to where we are in training, our training age, and the other biopsychosocial factors. Reflect critically on what you need, not what others are doing or your ego wants you to do. Slow the easy days down.

The Psychological Side of Resilience

These are the individual-level factors that affect how quickly we can recover from stressors and determine if we are ready to take a risk and how big of a stimulus we can reach for.

Though mental toughness is an aspect of our psychological resilience, there are many other factors that we need to develop to be as resilient of a runner as we can be:

• Self-efficacy – Belief in one’s ability to overcome challenges
• Motivation – A strong sense of purpose and drive
• Optimism – The ability to maintain a growth-orientated mindset
• Mental Toughness – The capacity to push through discomfort
• Self-Awareness – Understanding personal limits and strengths

The wonderful aspect of running is that, though running is not the ultimate answer for psychological development, running does help build stress resilience and self-awareness, ultimately allowing us to withstand and feel comfortable with new levels of discomfort.

Actually, there is a debate about how much resilience is innate and how much it is trainable or dynamic. From coaching experience and personal training, I've seen firsthand that psychological resilience is highly trainable—just like mechanical resilience. Yes, I would agree that I have seen different starting points. However, I have seen growth beyond my and others' dreams for how "tough" we can become in the face of adversity.

Emotional Intelligence

Emotional Intelligence (EI) refers to our ability to recognise, regulate, and use emotions effectively. Research suggests that runners with higher EI experience better recovery and lower stress levels. In ultra-marathons, where mental fatigue can be as limiting as physical fatigue, high EI may be the key to maintaining focus and adapting under pressure.

Essentially, emotionally intelligent runners can self-manage and even recover during individual runs and also more globally in their training. However, EI is hard to practice purposefully, and as usual, I highly recommend working with a psychologist (if possible) to do so efficiently and safely.

The Social Side of Resilience

As a coach, this is largely what the art of my jog entails: creating an individualised environment of support, vulnerability, and challenge that allows my athletes to feel ready to take risks, not be criticised if they fail, and is tailored to their own goals and personalities.

Our social support framework doesn't stop with a coach, though (especially since many people still don't have one). Family members, especially parents, whether living at home or with partners, have a very significant impact on how secure we feel in taking risks and whether we can recover from them. Sadly, not all parents and partners are on board with this hobby that we are pursuing.

This also applies to our close social network. Involving people whose opinions matter to us in our running decisions can boost buy-in and support. If there is still a large degree of resistance, try not to judge but be curious about why this is happening and see if there are underlying challenges that need to be addressed. As I wrote in this article, it's okay to put yourself first sometimes.

Psychological Safety

In the workplace and team sports, psychological safety—the ability to take risks and express concerns without fear of judgment—plays a major role in fostering resilience. Runners who feel supported by their training group or coach are more likely to take on challenges, recover from setbacks, and push their limits.

We can apply the exact same concept to any individual sport. If coached or running with a group, ask yourself: do I feel supported without judgement to chase my goals?

If the answer is no, consider a change. Your general health and well-being depend on your courage.

As a reminder, should you ever wish to start working with a coach or are considering a change yet unsure of whom to work with, please ask. I will not try and sell myself to you; I pride myself on giving honest advice that I think is best for you and will connect you, where possible, with a coach best suited to your needs.

Closing Thoughts

As you hopefully learnt, resilience isn’t just about gritting your teeth through hardship—it’s about developing the physical, mental, emotional, and social tools to adapt and thrive.

By fostering self-awareness, leveraging social support, and understanding the demands of running, you can build a more resilient version of yourself that helps you tackle any challenge on the road or trail.

This is such an individualised area that I love hearing others' views. What resilience strategies have helped you in your running? Share your thoughts and experiences!

Have a fantastic day! James ​Website | Email​ Head over to 2XU and use code JAMESSIEBER20 for 20% off. Treating ourselves to quality running gear can transform a run! Save 20% at forRunners. Unleash your running potential with personalised, physio-designed pilates workouts AND yoga. Conquer miles with confidence, free from pain. ​​​

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