Born to Run

1. Humans are born to run: Our bodies evolved for endurance running

"Running was the superpower that made us human—which means it's a superpower all humans possess."

Evolutionary adaptation: Our bodies have numerous features specifically designed for long-distance running:

• Achilles tendon: Acts as a spring, storing and releasing energy with each stride
• Nuchal ligament: Stabilizes the head during running, not present in other primates
• Buttocks: Provide stability and power, much larger in humans than other primates
• Sweat glands: Allow for efficient cooling during prolonged exercise

These adaptations suggest that running played a crucial role in human evolution, enabling our ancestors to persistence hunt prey and cover vast distances. Unlike other animals that overheat quickly, humans can maintain a steady pace for hours, making us one of the most efficient endurance runners in the animal kingdom.

2. The Tarahumara: Masters of ultra-distance running and communal living

"The Tarahumara would party like this all night, then rouse themselves the next morning to face off in a running race that could last not two miles, not two hours, but two full days."

Lifestyle and culture: The Tarahumara, a reclusive tribe living in Mexico's Copper Canyons, embody the human potential for endurance running:

• Run ultra-distances regularly, often racing for 24-48 hours straight
• Live in a close-knit community with low rates of crime, violence, and disease
• Diet consists mainly of corn, beans, and chia seeds

Their way of life demonstrates how running can be integrated into daily existence, serving as both recreation and a means of strengthening social bonds. The Tarahumara's ability to run extreme distances well into old age challenges modern notions about the limitations of the human body and the effects of aging on athletic performance.

3. Barefoot running: The natural and injury-free way to run

"You support an area, it gets weaker. Use it extensively, it gets stronger."

Benefits of barefoot running:

• Strengthens foot muscles and improves proprioception
• Encourages a more natural running form with a midfoot or forefoot strike
• May reduce the risk of common running injuries associated with heel striking

Barefoot running, or using minimalist footwear, allows the foot to function as nature intended. By removing the artificial support of modern running shoes, runners can develop stronger feet and a more efficient stride. This approach aligns with the way humans ran for thousands of years before the invention of cushioned shoes, potentially reducing the high injury rates seen in modern runners.

4. Modern running shoes: A marketing ploy that may cause more harm than good

"Runners wearing top-of-the-line shoes are 123 percent more likely to get injured than runners in cheap shoes."

The shoe industry's impact:

• Cushioned shoes promote heel striking, which can lead to increased impact forces
• Expensive shoes often provide unnecessary "features" that may alter natural running form
• The constant push for new models creates a cycle of planned obsolescence

Research suggests that the evolution of running shoes has not led to a decrease in running injuries. In fact, the opposite may be true. The marketing of high-tech shoes has created a belief that more cushioning and support are better, when in reality, these features may interfere with the foot's natural ability to absorb shock and adapt to different surfaces.

5. The science of persistence hunting: How early humans used endurance to survive

"If you can run six miles on a summer day then you, my friend, are a lethal weapon in the animal kingdom."

Persistence hunting technique:

• Humans chase prey until it overheats and collapses from exhaustion
• Our ability to sweat efficiently allows us to regulate body temperature better than most animals
• This hunting method requires no weapons, only endurance and tracking skills

This hunting strategy explains why humans evolved to be such efficient runners. Unlike other predators that rely on speed for short bursts, humans can maintain a steady pace for hours, eventually outlasting faster prey. This unique ability allowed our ancestors to secure high-protein food sources, fueling brain growth and further evolutionary development.

6. Ultra-running: Pushing human limits and finding inner peace

"When you run on the earth and run with the earth, you can run forever."

The ultra-running experience:

• Challenges participants physically and mentally, often covering 50-100 miles or more
• Runners report entering flow states and experiencing profound insights
• Fosters a deep connection with nature and one's own body

Ultra-running represents the modern expression of our ancestral endurance capabilities. These extreme races push humans to their limits, revealing untapped potential and resilience. Many ultra-runners describe the experience as transformative, offering a unique blend of physical challenge, mental fortitude, and spiritual awakening.

7. The Copper Canyon Ultra Marathon: A celebration of running's purest form

"Tomorrow will be one of the greatest races of all time, and you know who's going to see it? Only crazy people. Only you Más Locos."

The race and its significance:

• Brings together Tarahumara runners and international ultra-runners
• 50-mile course through the challenging terrain of the Copper Canyons
• Celebrates the spirit of running and cultural exchange

Organized by Caballo Blanco, this race represents the culmination of his dream to showcase Tarahumara running culture to the world. It serves as a testament to the universal human capacity for endurance running, bridging cultural divides and honoring the sport in its most elemental form.

8. Running as a way of life: Lessons from the Tarahumara on health and happiness

"When it comes to the art of the long-distance run, the Tarahumara are the least stressed and most serene people on earth."

Tarahumara lifestyle benefits:

• Low rates of cardiovascular disease, diabetes, and other modern ailments
• Strong sense of community and social cohesion
• Minimal environmental impact and sustainable living practices

The Tarahumara's way of life, centered around running and simple living, offers valuable insights for modern society. Their low-stress, high-activity lifestyle contrasts sharply with the sedentary, often isolated existence of many in the developed world. By incorporating more movement and community engagement into daily life, we may be able to address many of the health and social issues plaguing modern societies.

9. The mind-body connection in running: Overcoming mental barriers

"If you don't think you were born to run, you're not only denying history. You're denying who you are."

Mental aspects of running:

• Developing mental toughness and resilience
• Using visualization and positive self-talk to overcome challenges
• Finding joy and flow in the act of running itself

Running is as much a mental activity as it is physical. Many of the limitations runners face are self-imposed, rooted in beliefs about what the human body can endure. By embracing running as a natural human ability and developing mental strategies to push through discomfort, runners can tap into previously untapped reserves of endurance and performance.

10. Nutrition for endurance: Simple, natural foods fuel the best runners

"Eat like a poor person, as Coach Joe Vigil likes to say, and you'll only see your doctor on the golf course."

Tarahumara-inspired diet:

• High in complex carbohydrates from corn, beans, and squash
• Rich in chia seeds, a nutrient-dense superfood
• Low in processed foods and animal products

The Tarahumara's simple diet, consisting mainly of whole plant foods, provides sustained energy for their incredible feats of endurance. This approach contrasts with the often complex and expensive nutritional strategies employed by many modern athletes. The success of the Tarahumara and other plant-based ultra-runners challenges conventional wisdom about the need for high-protein, meat-centric diets for athletic performance.

11. Running technique: The importance of proper form and efficiency

"Learn it wrong, and you'll never know how good it can feel."

Key elements of good running form:

• Midfoot or forefoot strike instead of heel striking
• Upright posture with a slight forward lean
• Short, quick strides with feet landing under the body

Proper running technique can significantly improve efficiency and reduce the risk of injury. Many of the principles of good form can be observed in the natural running style of the Tarahumara and other barefoot runners. By focusing on these elements and practicing mindful running, athletes can enhance their performance and enjoyment of the sport.

12. The social aspect of running: Building community and fostering human connection

"The reason we race isn't so much to beat each other, he understood, but to be with each other."

Running as a social activity:

• Tarahumara use running as a way to strengthen community bonds
• Ultra-running events often foster a sense of camaraderie among participants
• Group runs and running clubs provide social support and motivation

While running is often seen as a solitary activity, its roots lie in communal efforts such as persistence hunting. The social aspects of running can enhance motivation, provide emotional support, and create a sense of belonging. By embracing running as a shared experience, we can tap into its full potential as a tool for personal growth and community building.

Last updated: September 22, 2024