Run or Die

1. Embrace the challenge of pushing your limits

Kiss or kill. Besa o mata. Kiss glory or die in the attempt. Losing is death; winning is life.

Skyrunner's mindset. For Kilian Jornet, ultra-running and mountain adventures are not just about physical endurance, but a profound test of one's spirit and determination. He approaches each challenge with an all-or-nothing mentality, viewing every race and expedition as an opportunity to discover his true capabilities.

Pushing boundaries. Jornet consistently seeks out extreme conditions and daunting terrains to test himself. Whether running through blizzards, scaling icy peaks, or enduring scorching heat, he embraces discomfort as a path to growth. This philosophy extends beyond running, encouraging readers to confront their fears and limitations in all aspects of life.

Key elements of the Skyrunner's approach:

• Embrace discomfort and challenge
• View obstacles as opportunities for growth
• Cultivate unwavering determination
• Find meaning in the struggle itself

2. Find joy and freedom in running through nature

It is as if I have started on my career and that my most important successes must still lie ahead.

Connection to nature. Jornet's love for running is deeply intertwined with his appreciation for the natural world. He describes the exhilaration of traversing mountain ridges, gliding through forests, and experiencing landscapes in a way that few others do.

Childlike wonder. Throughout the book, Jornet recalls childhood experiences that shaped his passion for the outdoors. He encourages readers to rediscover the sense of adventure and freedom that comes from exploring nature on foot, emphasizing the mental and emotional benefits of this connection.

Ways to cultivate joy in running:

• Explore new trails and terrains
• Practice mindfulness and presence in nature
• Embrace the unpredictability of outdoor environments
• Find personal meaning in the act of movement itself

3. Balance competitive drive with appreciation for the journey

Victory, the real victory, is what is deep down inside each one of us.

Redefining success. While Jornet is undoubtedly a fierce competitor, he often emphasizes that true victory lies in self-discovery and personal growth rather than simply crossing the finish line first. He encourages readers to find a balance between striving for excellence and appreciating the experience itself.

Internal motivation. Jornet's reflections reveal a deep introspection about his motivations for running and competing. He grapples with the tension between external recognition and internal fulfillment, ultimately concluding that the most meaningful achievements are those that align with one's personal values and aspirations.

Strategies for balancing competition and enjoyment:

• Set process-oriented goals alongside outcome-oriented ones
• Practice gratitude for the ability to participate
• Celebrate personal growth and effort, not just results
• Find meaning in the journey, not just the destination

4. Adapt to unexpected obstacles and setbacks

You can make whatever combination you like: day-night-day-night, night-day-night-day.

Flexibility in adversity. Jornet's adventures are often marked by unexpected challenges, from extreme weather to injuries and equipment failures. He demonstrates remarkable adaptability, adjusting his plans and mindset to overcome these obstacles.

Problem-solving mindset. Rather than becoming discouraged by setbacks, Jornet approaches them as puzzles to be solved. This attitude allows him to maintain forward momentum even in the face of seemingly insurmountable difficulties.

Key adaptability skills:

• Develop contingency plans
• Stay calm and assess situations objectively
• Be willing to adjust goals when necessary
• View setbacks as opportunities for creative solutions

5. Learn from both victories and defeats

You learn little from victories; on the contrary, when things are going badly, when the situation is hard and it's difficult to get out, when you've made 99 attempts to get up and have fallen back 99 times, and at the 100th have managed to find a solution, that's when you mature and really learn something about yourself.

Growth through struggle. Jornet emphasizes that his most significant personal growth often came from his most challenging experiences and failures. He encourages readers to view setbacks not as defeats, but as valuable learning opportunities.

Continuous improvement. Throughout the book, Jornet demonstrates a commitment to analyzing his performances, both successful and unsuccessful. He constantly seeks ways to refine his technique, strategy, and mental approach to ultra-running and mountaineering.

Strategies for learning from all experiences:

• Practice honest self-reflection after each endeavor
• Seek feedback from mentors and peers
• Identify specific areas for improvement
• Apply lessons learned to future challenges

6. Cultivate mental strength to overcome physical limitations

Thresholds don't exist in terms of our bodies. Our speed and strength depend on our body, but the real thresholds, those that make us give up or continue the struggle, those that enable us to fulfill our dreams, depend not on our bodies but on our minds and the hunger we feel to turn dreams into reality.

Mind over matter. Jornet repeatedly demonstrates the power of mental fortitude in overcoming physical exhaustion and pain. He describes techniques for pushing through seemingly insurmountable barriers by harnessing the strength of his will and focus.

Visualization and positive self-talk. Throughout his races and expeditions, Jornet employs various mental strategies to maintain motivation and overcome adversity. He visualizes success, uses music and mantras to stay focused, and reframes negative thoughts into positive ones.

Mental toughness techniques:

• Practice visualization of success
• Develop personalized mantras and positive self-talk
• Break large challenges into smaller, manageable goals
• Train the mind to embrace discomfort

7. Connect with others through shared adventures

Sport and life are always about teamwork, in which each person contributes their grain of sand to help the adventure reach a successful outcome.

Community and support. While ultra-running can be a solitary pursuit, Jornet emphasizes the importance of the communities and support networks that develop around these extreme endeavors. He describes the deep bonds formed with fellow runners, support crews, and local communities encountered during his adventures.

Shared experiences. Jornet's stories highlight how shared challenges and triumphs create lasting connections between people. He encourages readers to seek out opportunities for collective adventures and to appreciate the unique perspectives and strengths that others bring to these experiences.

Ways to build community through adventure:

• Join local running or outdoor clubs
• Participate in group events and races
• Volunteer for trail maintenance or race support
• Share stories and knowledge with others in the community

8. Respect and learn from the natural world

Nature has been trapped in islands surrounded by a sea of fakery and artifice, where people can contemplate its wonders and take photos with its inhabitants, be they animals, plants, trees, rocks, rivers, or mountains, as if they were strange exhibits in a museum, never understanding that in times past, those rocks, valleys, and rivers were not a heritage that had to be protected, but were our homes, our supermarkets, our schools.

Environmental awareness. Jornet's deep connection to nature instills in him a profound respect for the environment and a concern for its preservation. He encourages readers to develop a similar appreciation for the natural world and to consider their impact on these fragile ecosystems.

Nature as teacher. Throughout his adventures, Jornet learns valuable lessons from the landscapes he traverses. He encourages readers to approach nature with humility and openness, recognizing that the natural world has much to teach us about resilience, adaptability, and interconnectedness.

Ways to deepen connection with nature:

• Practice Leave No Trace principles
• Learn about local ecosystems and wildlife
• Participate in conservation efforts
• Spend time in nature without technology distractions

9. Pursue diverse experiences to expand self-knowledge

I think you can experience no greater sense of freedom than what you feel when you run on a ridge that seems to hang in the air.

Varied challenges. Jornet emphasizes the importance of seeking out diverse experiences in running and mountaineering. By tackling different terrains, distances, and environments, he continually expands his understanding of his capabilities and limitations.

Transferable skills. The lessons learned from extreme sports are often applicable to other areas of life. Jornet encourages readers to see how the mental fortitude, problem-solving skills, and adaptability developed through these pursuits can enhance personal and professional growth.

Ways to diversify experiences:

• Try different types of races and distances
• Explore new terrains and environments
• Cross-train in complementary activities
• Apply lessons from running to other life challenges

10. Maintain humility and perspective in success

The moment you surpass the people you idolized and become your own idol, the magic of sport is lost.

Staying grounded. Despite his numerous accomplishments, Jornet emphasizes the importance of maintaining humility and perspective. He reflects on the dangers of becoming too focused on personal achievements and losing sight of the larger context of one's pursuits.

Continuous growth. Jornet encourages readers to always seek new challenges and to find inspiration in others, rather than becoming complacent with past successes. He emphasizes that true fulfillment comes from the ongoing process of self-improvement and exploration.

Strategies for maintaining perspective:

• Regularly set new and challenging goals
• Seek out mentors and role models
• Practice gratitude for opportunities and abilities
• Give back to the community through mentoring or volunteering

Last updated: August 11, 2024