Reader here we go... it's Friday.
Finding the best running and rehab content each week so you don't have to.
Lacing techniques for runners, performance and psychological effects of goal setting in sport, and what is your plan for the rest of 2025?
đź’What I'm thinking:
I. Your body always tells you the truth. Only the mind makes up stories.
II. Getting in running shape is 10% running, 5 % strength training, 45% nutrition & 40% managing your emotions.
III. Running teaches you that growth isn’t linear. Some days you’ll feel unstoppable. Others you’ll question everything. But the magic? It’s in showing up, anyway.
IV. Entitlement is a cancer. You’re not owed success. You earn it through consistency, discipline, work, and humility.
đź“–What I'm reading:
The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis
A new meta-analysis on the impact of goal setting on performance found:
- Process goals had a large effect on performance
- Performance goals had a moderate effect
- Outcome goals had a negligible effect
"Goal setting is widely applied in sport. Whereas existing reviews have addressed the performance effects of goal setting, less is known about the concurrent psychological and psychophysiological effects.
...these findings provide important insights to guide research and practice on the use of goal setting to enhance performance and psychological/psychophysiological outcomes in sport."
https://doi.org/10.1080/1750984X.2022.2116723
(Williamson, O., Swann, C., Bennett, K. J. M., Bird, M. D., Goddard, S. G., Schweickle, M. J., & Jackman, P. C. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 17(2), 1050–1078.)
🤍 What I'm liking:
Lacing Techniques for Runners
Lacing plays an important role in your running toolkit. It not only affects your running performance and overall comfort but simple changes in lacing styles can often correct common issues like heel slippage and blisters.
As foot types and running styles vary, there are a variety of lacing techniques that are tailored for runners. Whether you’re lacing up a brand new pair of shoes, or want to fix heel slippage, find the right fit with our helpful lacing technique guide.
🎧 What I'm listening to:
Podcast: Feel Better, Live More with Dr Ragan Chatterjee: Letting Go of Perfection.
1h41mins - Letting Go of Perfection: The Power of Process, Presence & Planning with Eliud Kipchoge
When life doesn’t unfold the way we hoped, it can be tempting to see that as failure. But what if it was those moments that actually shape us the most?
This week, I’m delighted to welcome Eliud Kipchoge back to the show for a second incredible conversation - recorded just days after he completed the 2025 London Marathon. Eliud is a Kenyan athlete who is widely regarded as the greatest marathon runner of all time. He has won two successive Olympic marathons and 10 major titles. And of course, he’s the only athlete to have ever run a marathon in under two hours, which he did back in 2019 in Vienna as part of the 1:59 challenge.
But as you’ll hear in this conversation, his wisdom goes far beyond running as Eliud shares the life lessons that have shaped his journey - not just as an athlete, but as a human being.
You’ll also hear:
Why Eliud believes discipline is what creates freedom - and how keeping promises to yourself builds the self-trust needed to face life’s hardest moments
Why failure is not the opposite of success, but, instead, the soil where wisdom grows
How running has become a metaphor for life - with its highs, lows, unexpected challenges and the need to keep moving forward
How Eliud not being able to finish his last Olympic marathon taught him more than any victory ever could
The true power of community, humility, and purpose - and why Eliud still cleans toilets at his training camp despite being a global icon
How planning, consistency and positive thinking guide his life - and why he believes ego is something we must all learn to let go of
Throughout our conversation, Eliud speaks with warmth, humility and compassion. He challenges the idea that goals alone define success - reminding us that it’s the process, the discipline and the way we show up every day that truly counts.
Whether you’re a runner or not, this episode is an invitation to reflect on your own mindset, your values, and your relationship with setbacks. Eliud shows us that progress isn’t always linear - and that real growth often happens in the moments we never planned for.
đź“Š What I'm asking:
| What is your preferred drink of choice when doing exercise ? |
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Thank you for reading this week's edition,
Jateen
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