Recently I read the book “Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success” by Steve Magness and Brad Stulberg. This wasn’t a typical running book, in that the information could be applied to all areas of life. Of course, following the guidance in this book can definitely help with your running too. Rather than a full book review, I wanted to share 3 takeaways from “Peak Performance”.
1. Stress + Rest = Growth
We all know the importance of rest, right? Sometimes it’s the hardest part of training. We make the most progress when we work hard (stress) and then take breaks (rest). This applies to other tasks besides running too. If you are working on a strenuous task, it’s recommended to take a break for about 5 minutes, but the more stressful the task, the longer the break should be.
There is also a focus on prioritizing sleep and taking extended time off. As runners, we know that we need to sleep to recover properly. However, with competing demands this is something many of us neglect. You should also take at least one day off each week.
2. Develop Optimal Routines
There was an interesting discussion about routines and designing your day. Think about all the decisions you need to make in one day, and try to automate the decisions that don’t really matter. The more energy we spend making decisions about small things, the less energy we will have to decide other things!
It’s also helpful to be consistent with our routines. This helps “condition yourself to perform”. I don’t know about you, but when my schedule gets thrown off I struggle to be as productive as usual! If possible, try to match your schedule with your energy levels. If you are a morning person, do the tasks that require the most energy in the morning.
3. Find Your Purpose
You may be familiar with Tim Noakes’ central governor theory, which is the idea that when a task becomes extremely challenging, the brain will override your physical ability to run and shut the body down before you’re able to do serious or permanent damage to yourself. Noakes believes that this is actually a response from the brain to slow down to keep yourself safe, rather than a physiological need to stop.
In order to overcome this protective mechanism, try linking your goals to a greater purpose, so that you have something to focus on when the task gets hard. If you are running a race, and you have a purpose like charity, a family member, etc. to think about, you may be less likely to quit when you feel the urge to stop or slow down.
The book includes an activity to help you develop your purpose. You do this by selecting your core values, such as “honesty”, “loyalty”, etc. and then personalizing them by writing a sentence or two that customizes each value. Next you rank your values and then come up with a purpose statement, which should reflect your values in about 3-5 sentences.
Conclusion
There is so much more great information in this book that can be applied to many areas of life. It’s a practical and motivational book, with simple strategies that can be used to be more productive and successful. If you are looking to take your training (or another hobby, or your career) to the next level and avoid burnout, I would definitely recommend this book.
You may also like:
Think Positive & Conquer Your Negative Thoughts
7 Mistakes To Avoid At Your Next Race
If It Doesn’t Challenge You, It Doesn’t Change You
Have you read “Peak Performance”? Do you think this is a book you would enjoy?
Have you ever worked on identifying your purpose or creating a purpose statement?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I have not heard of Tim Noakes’ central governor theory, but it makes sense to link your goal to a greater purpose. I like that idea!
I have heard of Tim Noakes before because of one of his books, “The Real Meal Revolution”. He is a professor at the University of Cape Town.
I think he has written a few popular books! I didn’t realize he lived in Cape Town!
You know, I’m pretty sure I have this on my Kindle but I don’t think I’ve actually read it. I love all your takeaways — and I agree with them all, too!
My next post (and series of videos) for my Yoga blog is all about a morning routine. Nice little bit of synchronicity there!
Morning routines are so important! This was a pretty quick read for me. I usually don’t read books like this but I found it useful and enjoyable.
Sounds like a great read! I like your takeaways–it’s nice to find a few key points from a big book like this. I’ll have to add it to my giant TBR pile, lol.
I was a little worried that it wouldn’t be practical enough but it did get pretty much straight to the point. Definitely a different kind of running book!
Sounds great. I love what you posted.
I have never felt burned out. Maybe I never trained that hard.
But there is always a purpose.
Its great that you have never felt burnt out! You have probably found a good balance that works for you.
This sounds interesting. I am a very schedule oriented person and feel best when I can stick to that. I have felt burned out in the past especially when training for a tri race. Will add to my list of books thanks for the review
Schedules work really well for me too. Although this year I have definitely had to learn how to be flexible!
Peak Performance is one of my favorite books. Their idea of taking work breaks throughout the day (every 60-90 minutes) really stuck with me and I still use it. I try to apply the same idea of breaks into running for my athletes!
I’m so glad you recommended this book! I’ve been trying to take work breaks more regularly throughout the day too. Especially when I’m working from home and staring at a screen all day, its so important to step away and move a little.
This sounds like a great read! There are SO many parallels with running and life in general, it’s nice this book had some great takeaways to impact both 😉
Yes! I was expecting it to be more about running, but it really was about how to be successful in other areas too!
I haven’t read this book but I read their newsletter regularly. Your takeaways emphasize three really important points. Chris McClung from Running Rogue podcast recommends having a statement of purpose, to get you through those hard moments. He actually has dedicated entire podcast episodes to the topic- he wants you to really dig deep on this one. I’ve thought a lot about it but haven’t come up with my “official” statement of purpose yet.
This book sounds great!
Oh that’s interesting- I’ll need to look into that podcast! Its tough to really dig deep and come up with a purpose statement.
Interesting. I’m not really big into the growth and development genre (not because I’m not interested in those things, but just that I have limited time so I would rather read something more entertaining).
These are definitely themes that are applicable to many other areas of our lives.
This is not the kind of book I would usually read either! I expected it to be more about running, but I was still pleasantly surprised.
This sounds like a good read that I’ll have to add to my list! I thrive on routine so I’m interested to learn more about their insights on the topic!
I bet you would enjoy it then!
This sounds really interesting. I need to work on developing routines. I feel like the pandemic and everything that followed threw me off my normal routines and I’ve struggled to get back.
Yes, it’s been a very challenging year for routines. I feel like I’ve sort of settled into a new routine but its still changes pretty often. I guess all of this has forced me to learn how to be a little more flexible.