I've adapted the traditional examen for running, incorporating the following five steps to guide you on your journey of reflection:
Gratitude, Gains, Drains, Pillars and Gaps.
1. Gratitude
Gratitude has repeatedly proven to be one of the most powerful human emotions. Known for transforming perspectives, gratitude is one of the cornerstones of a fulfilling life, and in this case, a fulfilling running life. The first steps we take in running are the foreword to chapter after chapter of adventure, friendships, challenges, victories, and discovering the deepest parts of who we are. Running does not require medals and PRs; these are merely trimmings. Running itself is a gift.
Take time to write down everything you're thankful for that running has enriched your life with in 2024. Celebrate the small wins and send appreciation shout-outs to all those who have supported you along your journey.
2. Gains
Throughout a running year, there are many gains we make through the discipline of daily training—physically, emotionally, and spiritually. Sometimes these gains result in wins and PRs, but often, the gains extend far beyond the results. For some, just maintaining the daily discipline might have been a gain—and a huge one at that! Take time to reflect and write down all the gains you've made in body, soul, and spirit. And most importantly, reflect on all the memories, friendships, stories, and good laughs that running and your running community have added to your life.
3. Drains
While runners generally like to focus on the positive, there are also those things that likely kept you from enjoying your running to the fullest or reaching your goals. While not everything is under our control (such as sleep, if you have toddlers!), taking the time to reflect on what I call the 'drains'—those things that drain your energy, time, motivation, enjoyment, or involve training methods that make you work hard for negative gains—will create awareness, helping you come up with proactive solutions to finish 2025 with more gains.
4. Pillars
Every runner has physical, mental, emotional, and spiritual attributes that they know will carry them to the finish line, help them conquer the next climb, or find that extra something for a PR. These are the attributes they can rely on when the going gets tough or when time to train is running out. I call these 'pillars,' rather than strengths, because they are the qualities that have stood the test of time—the ones on which all the workouts and impossible goals lean their weight. They are usually simple and reflect your unique awesomeness.
Then, there are those 'pillar people'—the friends who quietly show up on dark, rainy mornings, the partners who don't complain when you fall asleep during the movie (again!), and your supporters who are always excited to see you run by.
Take time to recognize these pillars and put them somewhere you can be reminded of them daily. These are the foundation for big things in your next running year.
5. Gaps
One of the cores principles of Kaizen, a Japanese term meaning "continuous improvement", is to focus on making small, incremental changes over time rather than large, disruptive changes.
You've written down your gains, drains, and pillars. Keep building your gains and pillars, come up with solutions to reduce your drains, and then ask yourself: Where are the gaps? What areas of my running, if improved, will lead to gains in performance? It might be physical, such as endurance, strength, or speed, or it could be strategic, such as pacing, mental focus, health, or attitudes. We all have gaps. They're not weaknesses—they're potential! Now, choose just one or two areas—those where you believe you'll see the most improvement if worked on—write them down, and discuss them with a coach to Kaizen 2025 like a pro.
Wishing you a wonderful 2025 running year!
Love running. Love Life. Laugh often.
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Onwards and upwards into 2025!
Coach Kathleen
Active4Life School of Running
Cape Town, South Africa