How Run Fitness Is Like Credit Card Debt & Paying Rent
What’s The RIGHT Easy Run Pace? + All Protein is Not The Same + Fast Packing Explained
Table of Contents
💳 Why Peak Fitness Is Never Owned—You Just Pay Rent (or Interest)
🏃♂️What’s The RIGHT Easy Run Pace?
🥩 All Protein is Not Created Equally (or consumed in your body equally)
🏔️ Fast Packing: Where Endurance Meets Adventure (And a Little Bit of Rule-Breaking)
💳 Why Peak Fitness Is Never Owned—You Just Pay Rent (or Interest)
Fitness is basically a lease with zero option to buy—and if you skip a few payments, the repo man shows up faster than it will take you to read this newsletter.
For years joe, I've been mulling over this paradox in running that's a bit wild. You know when you're at your peak fitness —everything's flowing, running faster times than you’ve ever imagined with a low heart rate and feeling great at the end? I always think that feeling's gonna stick around forever and that I can maintain it forever. So, what do we do as runners? We push even harder, add extra volume, sneak in another interval session, and skip the rest days. I mean, why not keep the ball in rolling, right?
But here's the thing: I realized fitness is very similar to paying rent. You never actually own it. There’s no mortgage finance option for holding peak fitness.
No matter how long you've been on top of your game, you gotta keep putting in the effort and progressing/fatiguing yourself. Miss a few "payments"—like neglecting recovery or skimping on good nutrition—and… your fitness starts to fade. It's not a one-and-done deal; it's an ongoing commitment.
So the next obvious thing is to just keep progressing and smashing yourself into oblivion, right? Well, that’s where my other sister idea that holding fitness is also like putting everything on your credit card and maxing that bad boy out!
Feels great in the moment—you're swiping away, stacking up those "gainzzz" and not knowing (or caring) what the bill is. And before you know it, the bill comes due. Overtraining is like the interest piling up and injuries are the debt collectors knocking at your door. Push too hard, and you'll end up owing more than you can repay.
Let’s play red team and devil‘s advocate this mofo.
On the flip side, if you're too cautious—never pushing yourself, always playing it safe—it's like hoarding all your cash money without ever enjoying it. Sure, you're secure, but are you really living? Also, to stay consistent with our finance metaphor - inflation will happen. If your cash money (fitness) is sitting in the bank, not doing anything, you’ll actually lose buying power. $100 worth of fitness not being used this year out in the real world might be worth $97 or even $90 or less the next year. And it keeps spirally down. You need to invest your money (fitness) into the market and take the risk.
Reminds me of that saying, "I'd rather wear out from too much use than rust out from never doing anything." Or like in Home Alone 2, when Kevin keeps those skates that don't fit anymore or the pigeon lady who's afraid to open her heart. Holding back means missing out on life's experiences.
So here's the kicker: the very idea of stability can make us do unstable things. When everything's smooth sailing, we get overconfident and start taking risks—upping the intensity, ignoring those little aches, and skipping rest. It's ironic, but those calm periods can actually set us up for the next setback. I love how that works.
It’s all about balance. Think of your training like a retirement fund—you need consistent deposits, some high-risk moves, and a long-term strategy if you want to cash out strong.
🏃♂️What’s The RIGHT Easy Run Pace?
Think of easy run training like a bow and arrow—the more you pull back (slow down), the sharper your shot (faster) flies on race day.
What It Is
It’s that gentle, almost-too-easy run pace that feels like you’re just gliding. The kind where conversation flows, your mind wanders, and the miles don’t claw at your legs. No clock-chasing allowed—if you’re wheezing, it’s not easy. This is your body’s sweet spot to build endurance without tipping into the dreaded overtraining zone.
How To Do It
Start by breathing through your nose or using a simple mental math test—if you can’t solve five plus five in your head, slow down. Let your heart rate hover below the frenzy zone by monitoring it, but don’t overthink the numbers. Trust sensation. If it feels too easy, that’s probably right. Keep your steps light, shoulders relaxed, and mind in check. Remember, “easy” is relative to you. One runner’s shuffle is another runner’s cruise.
Why It’s Important/What’s Happening
When you run at a modest, almost leisurely pace, you’re essentially optimizing the physiological underpinnings that make peak performance possible. At the cellular level, you’re nudging your mitochondria—those microscopic powerhouses in your muscle cells—to multiply and become more efficient at converting oxygen into ATP. This essential fuel keeps your legs turning over. This gentle exertion also boosts capillary density, improving oxygen delivery to working muscles without eliciting a full-blown stress response.
Think of this capillary boost as upgrading a cramped, single-lane backroad—filled with hairpin turns and slow farm trucks—into a sleek, eight-lane super highway. On that one-lane road, you’re forever tapping the brakes, bogged down by twists, stops, and obstacles. But with the expanded highway, traffic glides straight and fast, and the speed you can reach (and sustain) jumps way higher. On a hormonal front, by keeping your heart rate from red-lining, you reduce excessive cortisol release, preserving mental stamina and mitigating fatigue spirals.
Collectively, these quiet adaptations form the bedrock that supports your bigger efforts—like speed intervals and long runs—because you’re not constantly bombarding your system with high-intensity demands. Think of it as building a robust infrastructure of highways and energy factories so that when you finally do push the pedal, there’s a well-prepared supply chain ready to deliver fuel on demand.
Under the hood upgrades today that go unnoticed, unstoppable best times tomorrow.
Watch, read and listen to the rest on your next workout here..
🥩 All Protein is Not Created Equally (or consumed in your body equally)
The Bioavailability of foods is just as important as the foods you eat.
What It Is
Protein Quality Matters: Not all proteins are digested or utilized the same way—your body can’t fully use some “30 grams of protein” if it’s from a less digestible source.
DIAAS Score: Scientists measure protein quality with a “DIAAS” rating, which looks at how well the protein is absorbed and if it has all nine essential amino acids.
Essential Amino Acids: Certain aminos (like leucine for muscle growth) are critical, so the protein source needs to have enough of each—or your body can’t use it fully.
How to Use It in Your Daily Run Life
Mix & Match Proteins: Especially if you’re mostly plant-based, combine sources (e.g., lentils + grains) so you cover all essential amino acids and recover better after runs.
Prioritize Post-Run Protein: Aim for high-quality or complementary proteins in your post-run meal or shake to support muscle repair and keep you sprinting strong.
Don’t Fear Variety: Try eggs, dairy, soy, pea protein, etc. If you like peanut butter sandwiches, awesome—just sneak in some edamame or chickpeas to fill any amino acid gaps.
Why It’s Important to Know
Better Recovery & Growth: High-quality protein fuels stronger bones and muscles, which means fewer injuries and faster bounce-back from tough workouts.
Avoid Sneaky Deficits: Even in developed countries, lots of runners might unknowingly be low on “utilizable” protein—so your training gains can stall.
Science-Backed Edge: Understanding protein quality isn’t just for bodybuilders—it’s a simple yet powerful way to optimize your run performance and stay in the game longer.
By the way, if you’re itching to fine-tune your fueling approach, I had a great convo with certified sports nutritionist Angela Rockson to talk about exactly that. One mind-blowing point from our chat? Repeated foot strikes can sneakily drain iron levels in female runners—yup, your stride might be eating into your iron stores. Curious how to fix that?
Listen to the full conversation for some eye-opening (and super practical) tips.
🏔️Fast Packing: Where Endurance Meets Adventure (And a Little Bit of Rule-Breaking)
What’s the difference between ultra-trail running and backpacking/hiking? Fastpacking is basically a sweet spot: less intense than all-out trail running but definitely faster and lighter than standard backpacking.
I didn’t know WTF fast packing was until about 3 months ago, and I was intrigued. It actually ticks a lot of boxes off for my weirdo personality.
Running
Running long and easy
Running off-road
Traveling for a few days but still staying fit and having everything I need on me
Not camping — staying in a motel/cabin, etc.
Seeing the world, but with structure/limits so I can’t kill myself
I always wanted to run across the USA like Forest Gump did since watching that movie and this can get me partially there. I also love trail running, but training for a proper trail race doesn’t excite me as I live a minimum of 45 45-minute drive from trails and 90 minutes from the good ones.
I also love the idea of riding across the country too! But getting hit by a car on some random road doesn’t excite me. I’ve heard the horror stories, and doing my Ironman Triathlon was all the long 5 hours + riding I needed.
So… maybe I can try this. Some information below about it if you’re curious.
What is Fastpacking Exactly?
Fastpacking is a hybrid outdoor pursuit that blends trail running, hiking, and ultralight backpacking. It’s all about covering long distances quickly and efficiently while hauling just the essentials for a multi-day trip. Lately, more people have been jumping on board, thanks to the deeper backcountry access it offers, the added physical challenge, and the freedom it brings to how you travel.
Key Features of Fastpacking
Lightweight Gear
Fastpackers rely on ultralight equipment, often cutting pack weight to under 15 pounds. That makes it easier to move faster on the trails.
Hybrid Movement
This style combines running, jogging, and power hiking, depending on the terrain and your personal comfort level.
Self-Sufficiency
You carry only the basics: a minimal sleep setup, food, water, and first aid. Camping can be in the wild or at huts/hostels along the way (my favorite!).
Efficiency
By fine-tuning gear and mapping out routes in detail, fast packers cover more ground in less time compared to classic backpackers.
Origins and Evolution
Fastpacking traces back to the 1990s ultralight backpacking movement led by pioneers like Ray Jardine. The term “fastpacking” is said to have been coined by Jim Knight during a 1988 trek across Wyoming’s Wind River Range. As gear got lighter and hydration systems improved, the sport16 took shape.
Fastest Known Times (FKTs) also helped push fastpacking into the spotlight, with athletes chasing speed records on lengthy trails. Some standout achievements include Kilian Jornet’s Mont Blanc traverse and Damian Hall’s record on the UK’s South West Coast Path.
Why Fastpacking?
Challenge
It pushes both body and mind by mixing endurance running with wilderness survival skills.
Exploration
You can reach remote areas and soak in more of the scenery in a shorter window.
Flexibility
A leaner pack setup gives you the option to tweak your route or schedule if the weather changes or you shift your goals.
How To Start
Invest in ultralight gear designed for speed and efficiency.
Plan routes that strike a balance between distance and safety.
Build fitness by running or hiking with a loaded pack.
Work on navigation and risk management so you’re ready for remote spots45.
I’ve yet to try it… but I might. Watch this space.